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NASM-certified trainer Kelsey Sherwin shared a six-exercise warm-up she says she does before lifting weights. The sequence takes exercisers through marching, mobility, core, squat-and-press, hip-hinge and lateral-step movements; the report offers her guidance, not evidence that the routine prevents injuries or improves performance for everyone.
Los Angeles-based, NASM-certified trainer Kelsey Sherwin has shared a six-movement warm-up she says she performs before lifting weights, with marching, mobility work, plank shoulder taps, a dumbbell squat to press, hip hinges and banded side steps. The Fit&Well report presents the routine as her pre-lifting practice; it does not establish that this specific sequence is necessary or prevents injuries.
Sherwin, a strength-training specialist at Raeya Wellness, says the sequence is meant to activate muscles used during a workout and help her focus before starting. The report describes warming up more generally as a way to increase blood flow, improve joint mobility and prepare the body for movement. Those statements are presented as trainer guidance, not as findings from a study of this particular routine.
The six exercises are prescribed by time or repetitions: one minute of marching with overhead reaches; a 30-second-per-side “world’s greatest stretch”; 20 shoulder taps per side from a high plank; 10 to 15 squat-to-press repetitions with dumbbells; 10 to 15 hip hinges; and 10 lateral steps in each direction with a looped resistance band above the knees.
The movements combine several kinds of preparation rather than repeating one drill. The march adds a gradual increase in pace, the stretch and hip hinge take the body through positions used in training, and the plank taps challenge the exerciser to keep the torso steady. The squat to press uses light dumbbells, while the banded steps add side-to-side movement. Fit&Well advises readers to try the sequence before a weight-training session and observe how they move.
A Practical Routine Before Lifting
The report offers readers a specific sequence instead of the brief, nonspecific warm-up many people may remember from school exercise. Its movements cover upper- and lower-body positions and can serve as a prompt to prepare for the session ahead rather than moving directly into working weights.
That does not make the routine a universal prescription. Sherwin’s explanation is that warming up helps prepare the body and focus the mind; the source does not report measured performance results, compare this sequence with other warm-ups, or provide injury-rate data. Readers should treat it as one trainer’s approach and adjust activity to their fitness, mobility and planned workout.
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How the Six Moves Are Structured
Fit&Well’s report frames warm-ups as specific to the planned activity. It notes that preparation for a walking session may involve different areas of the body from preparation for an arm-focused workout. Sherwin’s sequence is offered for weight training, rather than as a requirement before every kind of exercise.
The routine moves from a standing march into floor-based mobility and core work, then into a squat-and-press, a hip hinge and a banded lateral step. The source gives timing and repetition targets but does not specify a required rest period, exact dumbbell weight, band resistance, or total completion time. It also advises modifying the stretch to the exerciser’s mobility, including stepping the foot only as close to the hand as is comfortable.
““It helps activate the muscles you’ll be using and allows you to mentally focus before starting your workout.””
— Kelsey Sherwin
Evidence and Individual Fit
The source does not say when the report was published, cite a study testing Sherwin’s sequence, or quantify how much it might affect performance or injury risk. It is also unclear whether Sherwin changes the routine for different lifting sessions or how long she rests between movements.
The routine may not suit every reader as written. The report does not provide personalized advice for people with injuries, pain, limited mobility or other health conditions, and it does not specify the dumbbell load or resistance-band strength. Readers should stop if a movement causes pain and seek guidance from a qualified professional when they need advice tailored to their circumstances.
Adapt the Warm-Up to Your Session
There is no announced follow-up study or scheduled next step in the source material. For readers considering the routine, the practical next step is to match warm-up movements and effort to the planned workout, use manageable resistance for the squat to press, and keep each movement controlled. The report’s suggested test is to run through the sequence before a weight-training session and notice how it feels; that observation should not be treated as proof of a performance benefit.
Anyone with an existing injury, persistent discomfort or a condition that affects exercise should ask a qualified health or fitness professional about suitable modifications before trying the movements.
Key Questions
Who recommends this weight-training warm-up?
Kelsey Sherwin, a NASM-certified trainer and strength-training specialist at Raeya Wellness in Los Angeles, shared it with Fit&Well.
What are the six exercises?
The routine includes a march and reach, the world’s greatest stretch, plank shoulder taps, a dumbbell squat to press, hip hinges and banded side steps.
How long does the warm-up take?
The report does not give a total duration. It specifies one minute for the march and reach, 30 seconds on each side for the stretch, and repetition targets for the other exercises, but no rest periods.
Does this routine prevent injuries?
Sherwin says warming up can help prepare the body and may reduce injury risk, but the report provides no evidence that this specific six-move routine prevents injuries.
Should everyone do the sequence exactly as written?
No. The report presents it as Sherwin’s approach, not a requirement for every lifter. Adjust movements to your ability, and seek professional guidance if you have an injury, pain or a condition that affects exercise.
Source: fitandwell.com
