Duration: 30

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