Categories: Warm-ups & Cool-downs

Enjoy your new competition-day warm-up, built using the R.A.M.P protocol.

Please note: I recorded this warm-up without music on purpose. If you’re using this regularly in training or on Feis days, I didn’t want you stuck listening to the same songs over and over (and you might not love my playlist choices anyway!).

Feel free to play whatever music helps you feel focused, calm, or energized, and simply follow along with the movements.

I’ve included a PDF list of the exercises below so you can print it and pop it into your dance bag for easy reference – or simply follow along with me.

If you practice a warm-up like this consistently, you’ll notice that over time you’re not just “warming up”… you’re gradually becoming more mobile, stronger, and more athletic. I always used my warm-up as an opportunity to build strength throughout my career – it’s time that adds up.

As always, make sure you have a rehearsed routine for competition days. You don’t want to be guessing or trying something new on the day. Know what works for you. Trust it.

I’ve also included a short PDF guide explaining the R.A.M.P framework, so you understand the purpose behind each phase. Feel free to adjust exercises to suit your body and your needs.

And as always – reach out if you have any questions at all.

Warm Up Exercise List PDF: Warm Up Exercises

R.A.M.P Warmup Ebook: https://drive.google.com/file/d/1lsLUZVElgc-iKOyd_UEQc5J1vDHqU7iX/view?usp=sharing

This warm-up is designed to prep your body for high kicks and extensions. We’ll fire up the hips, lengthen through the hamstrings, and build strength in the end ranges so your legs feel both loose and powerful. Use it before class, practice or feis days to move into big ranges safely and with control.

Enjoy this turnout warm-up video!

Feel free to adapt it in a way that works best for you – everyone’s body and energy levels are a little different. Some days you might want to raise your heart rate right away, other times it’s perfectly fine to begin with just the mobility and activation work, then pick up the pace afterward.

Designed to fire up your fast-twitch muscles so you can dance with precision, speed, and snappiness. This routine preps your body to hit the stage (or studio) with more sharpness and explosive power.

Perfect your Toe height consistently before class, practice, or competition to train strength and control in the muscles that keep you high up on your toes.