This warm-up is for the esport athlete. During competition, such athletes sit (in practice and during competition) for several hours. Their bodies are subject to repetitive motion injuries; high pulse rates; elevated cortisol; and neck, back and wrist pain — as well as the problems and imbalances that come with extended hours of sitting that many of us experience whether we’re gamers or not.

This warm-up, intended to prepare the athlete for a workout session that will focus on endurance and cardio, focuses on upper body and lumbo-pelvic mobility. In addition, it is a 10-step warmup, with extra activities in the areas of activation and excitation. These activities will prime hand-eye coordination and explosive action, which are necessary during the actual competition.