Range of Motion Pre- and Post- Exercise Routines

The Range of Motion Pre- and Post- Exercise Routine is a seven step model with specific movement preparation, movement therapy (individualised fault eradication) and recovery.

This resource is most useful when an individual has been trained in the processes it involves.

To view a more specific template for movement correction, visit Movement Therapy.


Step One: Select Movements:

The exercises in the session/event are broken down into their movement types which provides the basis for subsequent stages.

Each exercise in your session contains certain movements and positions. It is these movements and positions which determine what exercises we should be completing as part of our Pre- and Post- Exercise Routines. 

Your first step is to identify which of the movements/positions your session contains. These letters indicate the columns you will be choosing from in the pre- and post- exercise routines.

For example:

  • A thruster would involve A (squat), C (rack position) and D (overhead).
  • A power clean would involve B (set up position) and C (rack).
  • A muscle-up would involve H (pull up/in) and G (push down).

If you need help, below you can find a guide to common movement patterns and the columns they include.


Step Two: Pre- Exercise (Active):

For each degree of freedom for each of the movement types, an active warm-up is completed. By covering all degrees of freedom, every joint involved in the movement is moved through the same ranges as will occur during the exercise.

Click on each of the highlighted letters in your session and choose a minimum of two movements (more is better). Choose at least one from each of the highlighted letters. Choose different exercises each training session.


Step Three: Pre- Exercise (Movement Progressions):

Each exercise in the session is completed with progressively heavier weights until the working weight is reached. Exercises are completed with perfect form, gluteal and abdominal bracing and scapula retraction and depression.

Complete the following for each exercise in your session. Assume a neutral spine position with gluteal and abdominal musculature activation and stabilised scapulae. Then build up to the full movement with perfect technique and neutral spine and bracing (progressing to your working weight for weighted movements).


Step Four: Train:


Step Five: Post- Exercise Nutrition:

Protein and glucose ingested to maximise muscle repair and stimulate an insulin spike to restore hepatic and muscular glycogen.

If you training session has left you feeling ‘drained’, within ten minutes of finishing: Consume an easily digestible protein and very high glycaemic Index carbohydrates to replenish hepatic and muscular glycogen. 60g of glucose and 30g of whey protein powder is the preferred post- training nutrition.


Step Six: Post- (Movement Therapy):

Unique to the individual, athletes will work their way through corrective exercises for their specific technique faults. Movement Therapy works to release restricting structures (primarily through PNF) and activate inhibited structures to solve any musculo-skeletal imbalance which causes lack of technique and efficiency.

Click on each of the highlighted letters in your session and choose a minimum of one movement from below your major fault from that session.


Step Six: Post- (Recovery):

Soft and deep tissue release techniques to maximise the speed of recovery and optimise future training.

Click on each of the highlighted letters in your session and choose a minimum of one movement.