2PHIT Training Guide
Every good session starts here. This guide is for anyone who trains, whether you lift, run, or do both, and it gives you a simple routine you can finish in about ten minutes.
The big idea
Ten minutes before the work makes the work better. Build up to hard effort. Never start there.
The four steps
Move through these in order. Each step builds on the one before it.
| 1. Heat | 5 to 8 minutes. Easy cardio like a light jog, bike, rower, or jump rope. You should feel warm and breathe a little harder, but still be able to talk. |
| 2. Open | 5 to 8 slow reps each. Leg swings, hip circles, arm circles, thoracic rotations, and deep squat holds. Move smoothly through your full range. Skip the long stretches for now. |
| 3. Switch on | 1 to 2 sets of 8 to 12. Glute bridges, band pull aparts, scap push ups, dead bugs, and bird dogs. Pick moves that look like the work you are about to do. |
| 4. Ramp | 2 to 4 build up sets. Add weight or speed each round until you reach your first working set. Stop each ramp set feeling fresh, not tired. |
The goal is to finish ready, not worn out. If you feel tired before the real work starts, you went too hard.
A ten minute routine
Use this as is, or swap in your own moves.
| Minutes 0 to 5 | Easy jog or bike at a comfortable pace. |
| Minutes 5 to 7 | Leg swings, hip circles, arm circles, and thoracic rotations. 6 reps each. |
| Minutes 7 to 9 | Glute bridges for 10, band pull aparts for 12, and dead bugs for 8 per side. |
| Minute 9 onward | Ramp sets of your first lift or your first fast effort. |
Match it to your session
| Lifting | Spend your ramp on the first big lift. Add weight each set until you reach your working weight. |
| Running | Start with an easy jog, then a few skips and leg swings. Finish with 3 or 4 short strides of about 15 to 20 seconds. |
| Sprinting | Build speed over a few short runs. Each one a little faster than the last, with plenty of rest. |
Three mistakes to skip
- Holding long stretches before heavy or fast work. Save those for after your session. Before it, keep your movements active.
- Starting too hard. The warm up should never be the hardest part of your day.
- Skipping the ramp. Going straight to your heaviest or fastest effort is how sessions go wrong.
Gear that fits the work
Move freely from the first minute. The 7 inch Linerless Gym Short gives you full range for every swing and squat, and the Functional Crew Sock keeps your feet locked in from jog to lift.
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This is general training information, not medical advice. If you have an injury or a health concern, check with a qualified professional before you start.