The Earthen CoreFire Dynamic Warmup is a free, beginner-friendly routine designed to wake up your nervous system, open your mobility, and prepare your body for sprinting, strength work, or any high-performance training. This is the exact warmup protocol I use before sprint sessions — built on rhythm, posture, mobility, and neural activation.
Whether you're training for speed, returning to movement, or simply looking to feel better in your body, this warmup helps you move with ease, coordination, and athletic intention.
✔ Step-by-step 15-minute warmup routine
✔ Movement prep for hips, knees, ankles & spine
✔ Rhythm + mechanics to prime neural pathways
✔ Yoga flow sequence for mobility and breath coordination
✔ Skipping series for coordination and elasticity
✔ Acceleration prep for speed days
✔ Clean, easy-to-read PDF with Earthen CoreFire branding
✔ Includes full safety disclaimer
Most warmups only target muscles — this one targets the nervous system.
The CoreFire warmup is built to:
⚡ Improve coordination & timing
⚡ Increase neural output for speed
⚡ Enhance mobility through full ranges
⚡ Activate the hip flexors, glutes, and calves
⚡ Prepare tendons & fascia for sprint mechanics
⚡ Reduce injury risk while improving performance
You’ll feel more connected, more athletic, and more ready to train — even on days you’re short on time.
Sprint athletes of any age
Adults returning to fitness
Anyone training speed, strength, HIIT, or 400m work
Coaches looking for a reliable warmup protocol
Fast Over 40 athletes
Beginners who need a clear, simple structure
This digital PDF is completely free — no signup necessary.
Download it, print it, save it to your phone, or use it before every session.
Move with intention.
Train the wiring.
Ignite the CoreFire.
The Earthen CoreFire Dynamic Warmup is a free, beginner-friendly routine designed to wake up your nervous system, open your mobility, and prepare your body for sprinting, strength work, or any high-performance training. This is the exact warmup protocol I use before sprint sessions — built on rhythm, posture, mobility, and neural activation.
Whether you're training for speed, returning to movement, or simply looking to feel better in your body, this warmup helps you move with ease, coordination, and athletic intention.
✔ Step-by-step 15-minute warmup routine
✔ Movement prep for hips, knees, ankles & spine
✔ Rhythm + mechanics to prime neural pathways
✔ Yoga flow sequence for mobility and breath coordination
✔ Skipping series for coordination and elasticity
✔ Acceleration prep for speed days
✔ Clean, easy-to-read PDF with Earthen CoreFire branding
✔ Includes full safety disclaimer
Most warmups only target muscles — this one targets the nervous system.
The CoreFire warmup is built to:
⚡ Improve coordination & timing
⚡ Increase neural output for speed
⚡ Enhance mobility through full ranges
⚡ Activate the hip flexors, glutes, and calves
⚡ Prepare tendons & fascia for sprint mechanics
⚡ Reduce injury risk while improving performance
You’ll feel more connected, more athletic, and more ready to train — even on days you’re short on time.
Sprint athletes of any age
Adults returning to fitness
Anyone training speed, strength, HIIT, or 400m work
Coaches looking for a reliable warmup protocol
Fast Over 40 athletes
Beginners who need a clear, simple structure
This digital PDF is completely free — no signup necessary.
Download it, print it, save it to your phone, or use it before every session.
Move with intention.
Train the wiring.
Ignite the CoreFire.
