5-minute banded warm-up routine (for any lift)
A repeatable 5-minute warm-up using one Yellow 15 lb resistance band. Hits shoulders, hips, and core before you touch a barbell.
Most lifters skip the warm-up. The ones who don't are the ones still lifting at 50. This routine takes 5 minutes, uses one Yellow 15 lb resistance band, and moves every major joint you're about to load.
What you need
- 1 Yellow 15 lb loop band (or any 15-30 lb loop band)
- 5 minutes
- Enough floor space to stand and lie down
The routine
Step 1
Band pull-aparts (60s)
Hold the band out in front, arms straight, shoulder-width grip. Pull the band apart by squeezing your shoulder blades together. Slow return. 20-30 reps.
Step 2
Shoulder dislocates (60s)
Same band, wider grip. Hold it in front, lift it overhead, behind your head, back up, back to front. Like you're rolling a hula hoop over yourself. 10-15 reps. If your shoulders are tight, widen the grip until you can actually do it without arching your back.
Step 3
Banded glute bridge (60s)
Lying on your back, knees bent, band above your knees. Press knees out into the band the whole time. Bridge up, squeeze, hold for 2 sec, lower. 12-15 reps.
Step 4
Lateral walks (60s)
Stand up, band above your knees. Quarter-squat. 15 small side-steps right, 15 small side-steps left. Stay low. Push knees out into the band.
Step 5
Banded squat (60s)
Same band, same position. Stand and squat with the band still above your knees, pushing out into it the whole time. 12-15 squats. By rep 10 your glutes are firing and your hips are mobile. Now go lift.
You can run this exact routine before any lift. Squat day, deadlift day, bench day, run day. The only thing that changes is how fast you move through it.
Bands used in this guide
Stretching, warm-ups, shoulders, upper-body finishers.
Pressing, rows, glute kickbacks, band-assisted push-ups.
Best seller15/30/50/70 lb. First band to first pull-up.