Enhance every workout with structure, safety, and performance outcomes.
This Warm-Up & Cool-Down Checklist is your essential companion for any training session — from everyday gym routines to sport-specific sessions and rehabilitation workouts.
It’s designed to help you prepare your body before exercise and recover effectively after, reducing injury risk, improving flexibility, and enhancing overall performance.
What’s Inside This Checklist
This professionally structured PDF/Doc includes:
- Warm-Up Section — Step-by-step activation routines to gradually raise heart rate, increase blood flow, and prep muscles for activity.
- Dynamic Movement Checkpoints — Easy dynamic mobility exercises covering major joints and muscle groups.
- Cool-Down Steps — Guided stretches and recovery actions to lower heart rate, reduce lactic acid buildup, and relieve muscle tension.
- Recovery Feedback — Space to note how your body feels, plan adjustments, and track response over time.
Why Use This Template
Whether you’re a beginner, fitness enthusiast, coach, or physical therapist, this checklist helps you:
- Stay consistent with preparation and recovery.
- Prevent injuries by warming up and cooling down properly.
- Boost performance with better muscle readiness and recovery.
- Track progress and tailor sessions to your goals.
Who This Is For
- Everyday gym users
- Runners and athletes
- Personal trainers and coaches
- Physical rehabilitation clients
- Anyone serious about safe, effective workouts
