Frameworks · Body · 207

Raise, prime, rehearse: the 10-minute warm-up

Same three steps, same order, every session.

SEWe reviewed 31 studies on it.Injuries, tendons and coming back

Hand-drawn diagram of framework 207, Raise, prime, rehearse: the 10-minute warm-up: Same three steps, same order, every session.
Framework 207 · in one look
How to use it
  1. Raise (3–4 min): easy movement until lightly sweaty.
  2. Prime (3–4 min): the joints you'll use, wrists first on upper-body days. Static stretches ≤ 30–45 s, followed by movement.
  3. Rehearse (3–4 min): easy ramp-up sets of your first skill.
How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.

Sources

Simić et al. 2013 · Behm et al. 2016 · McCrary et al. 2015 (systematic review, 31 trials). No study yet on warm-ups and injuries in calisthenics.

Not medical, legal or financial advice.

Put it to work

One framework a day, inside a system.

In The Ecosystem every framework comes with a daily action, a room that checks in, and the full library.

Join The Ecosystem — €29/moGet the free roadmap

More body frameworks
208 SEThe prevention programme is the warm-up6–8 minutes, the same every time. About a third fewer injuries.209 SPLoad the tendon, track the painPain up to 3–5 is fine if it's gone by tomorrow morning.182 EPThe hard-week floorDrop to the floor, not to zero.131 SCNo spikesGrow the week in small steps. Sudden jumps are where injuries live.124 PWrist pain is a stop signPain that lasts into tomorrow isn't something to push through.120 SPThe fear ladderThe body heals on its own clock. Confidence needs training too.