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Dynamic Warm Up & Kettlebell Flow

Captains & Coaches

Mobility, Strength & Conditioning, Functional Fitness

Coach

Tex McQuilkin

This isn’t just a warm up - it’s your daily preparation system to win the day!

The 15-Minute Dynamic Warm Up & Kettlebell Flow for Athletes is designed for athletes, lifters, and coaches who want to eliminate wasted time and show up ready to perform every single session.

In 15 minutes or less, you’ll move from stiff and unprepared → to activated, mobile, and locked in.

Whether you're heading into the weight room, practice, or competition, this is how you prepare like a pro.

Skill Level: Beginner – Advanced Session Duration: 15 Minutes Training Per Week: 3–7 Days (Before Training or Competition)

YOU DON’T RISE TO THE LEVEL OF YOUR GOALS. YOU FALL TO YOUR PREPARATION.

Most athletes: ⚡ Rush through warm ups ⏭️ Skip key movement prep 🤖 Go through the motions without intent

And it shows: 🔒 Tight hips 🐢 Slow starts ⚠️ Increased risk of injury 📉 Inconsistent performance

This program fixes that.

$15 / mo

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Train Smarter in < 15 Minutes

No wasted time. No guesswork. Just a clear, repeatable system that gets you ready fast.

Move Better, Instantly

Target hips, shoulders, and core to unlock mobility and improve movement quality immediately.

Activate What Matters

Turn on the muscles that actually drive performance, so you stop feeling “cold” during your first sets or first plays.

Build Strength While You Warm Up

Kettlebell flows integrate strength, coordination, and control into your preparation, not after.

Show Up Ready Every Time

Walk into every session already sweating, focused, and confident.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Kettlebell Movement Integration

Learn simple but powerful flows that build strength, rhythm, and control.

In-Depth Coaching Videos

Every movement is coached with clear instruction so you know exactly what to do and why.

Daily Guided Warm Up Flow

Follow a structured, repeatable system you can use before any workout or practice.

Commit to Yourself

Designed specifically for performance, not random fitness exercises.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Kettlebell (light to moderate), Bands, Warm Up Space

Recommended

Pull Up Bar, Bench

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Lower Body Prep

Dead Bug - Home Position

3 x 0:30

Walking Rocket Squat

3 x 10

Med Ball Hip Up

3 x 6

Single Leg KB RDL to High Knee

4 x 10

Single Leg Supported RDL

4 x 10

KB Lateral Single Leg Reach

4 x 10

Tuesday

Upper Body Prep

Pillar to Plank Press Up

3 x 0:30

Band Resisted Hip Bridge March

3 x 0:30

Down Dog Push Up w/ Twist

3 x 10

Jimmy Buffets

3 x 3

KB Floor Press w/ Single Leg Bridge

3 x 16

Plank KB Pull Through

3 x 16

KB Push Press

3 x 16

Wednesday

Athletic Movement Prep

Phase 1

2 Rounds Cocky Walks x 10 yards Heel Walks x 10 yards Dead Bug Contralateral x :30 Spring Ankle Position 2 - :08R/:08L

Circuit

2 Rounds - *Use a PVC Pipe or hold a light band in rack or overhead positions* PVC Marching x 10 yards PVC Overhead Marching x 10 yards PVC Skips x 10 yards OVC Overhead Skips x 10 yards PVC "Sprint" x 10 yards @ 80% effort PVC Overhead "Sprint" x 10 yards @ 80% effort Spring Ankle Position 3 - :08R/:08L

Single Arm KB Swing

3 x 20

Kettlebell Around the World Pass

3 x 10

Kettlebell Corkscrew

3 x 6

Thursday

Push Day Prep

Side Pillar w/ Starfish

3 x 6

Front Pillar w/ 2 Position Reach

3 x 6

Tripod Push Ups

3 x 12

Leg Cradle Lunge w/ Lateral Flex. & Ext.

3 x 6

Get Up Sit Up

4 x 6

Kettlebell Shooter Lunges

4 x 12

Friday

Pull Day Prep

Dying Bug

3 x 0:30

Adduction Dying Bugs

3 x 6

Scap Pull Up

3 x 10

Strict Pull Up

3 x 5

Kettlebell High Pull

3 x 20

KB Swing High Pull

3 x 16

Single Arm Staggered Stance RDL

3 x 12

Coach

More from Captains & Coaches

Tex McQuilkin

With over 16 years of experience in coaching high performers, Coach McQuilkin MS, CSCS*D, is a trusted authority in athletic development. He combines science-based training with a focus on leadership, guiding athletes to achieve their goals and live with purpose. His expertise spans across skill levels and ages, and is dedicated to taking athletes where they cannot take themselves.

Show up ready. Every time.

You don’t need a better workout. You need better preparation. This is your preparation.

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FAQs

How long does each session take?

Every session is designed to be completed in 15 minutes or less. It’s built to fit seamlessly before lifts, practices, or games - no wasted time.

Do I need a kettlebell to do this program?

A kettlebell is recommended to get the full benefit of the flow, but you can modify movements using bodyweight or dumbbells if needed.

What's the Difference between the Dynamic Warm Up and KB segment?

Each day is split into a 5-10 minute bodyweight dynamic movement prep and then a 5-10 minute kettlebell flow to get your heart rate up and CNS firing.

Do I have to complete both the Dynamic and Kettlebell blocks each day?

No. You can stick with the dynamic movement prep portion or just the kettlebell flow. Both are recommended from consistent increases in mobility, stability and strength.

When should I use this program?

Use it: Before lifting - Before practice - Before games - As a daily movement reset If you train, you should be using this.

Will this replace my current warm up routine?

Yes. Routine is the enemy for warming up. This is designed to be your complete warm up system that progresses and changes daily, eliminating the need for random stretching or unstructured prep.

Will this help prevent injuries?

While no program can guarantee injury prevention, this system improves: Mobility - Activation - Movement quality. Which are all critical factors in reducing injury risk and improving durability.

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Dynamic Warm Up & Kettlebell Flow