RAMP Warm-UpSpeed + Strength

Take5 Athletics · Program Sheet

RAMP IT UP

The RAMP warm-up, kept simple. One routine that primes for both speed and strength in the same session.

Warm → Switched-on → Loose → Fast

~10 min4 stepsNo kit needed
R

Raise

= get warm, all directions~2:00
  • Easy jog → build to a stride, up and back2 lengths
  • Side shuffle + carioca, both ways10 m ea.
  • High knees → heel flicks (butt kicks)15 m ea.
A

Activate

= switch key muscles on~2:30
  • Glute bridge (single-leg for older)×10 / ×5 ea.
  • Hamstring walkout or band good-morning×8
  • Bear crawl — forward & back, hips low, flat back5 m ea.
  • Dead bug + bird-dog (braced core)×6 ea.
M

Mobilize

= loosen joints, incl. T-spine~3:00
  • World’s-greatest-stretch (hip + T-spine rotation)×3 ea.
  • Open-book (T-spine rotation)×5 ea.
  • T-spine extension — hands behind head, open the chest (all-fours or over a box)×6
  • Ankle rock (knee-to-wall) + leg swings×8 ea.
P

Potentiate

= go explosive + fast~2:00
  • Pogo hops×12
  • Jumps or med-ball throws + soft “stick” landing×4
  • Build-up runs, ramp to fast×2–3

Take5 Athletics · Clackamas, OR · take5athletics.com