All LevelsFree

TPP Dynamic Warmup

Prepares the body for the TPP program.

Chris S.· Nov 2024

21athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Beginner, Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Women's, Bodyweight Fitness

Equipment

Full Gym

Session length

20 min

This dynamic warmup is designed to prepare the body for peak performance by elevating tissue temperature, increasing blood flow, and improving joint mobility. Through a progression of controlled movements and explosive drills, it activates key muscles and primes the nervous system for strength, speed, and power training. The warmup transitions from General Dynamics, focusing on mobility and muscle activation, to Higher Dynamics, emphasizing explosive movements and nervous system priming.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

33.3%

Glutes

16.7%

Hamstrings

16.7%

Adductors

16.7%

Abs

16.7%

Week 1 Workouts

#	Exercise	Sets	Reps
1	High Knee Tucks	1	10 reps
2	High Knee Run	1	10 reps
3	Hurdler Stretch	1	10 reps
4	Butt Kick Run	1	10 reps
5	Figure Four Stretch	1	10 reps
6	Straight-Leg March	1	10 reps
7	Walking Lunge	1	10 reps
8	Reverse Lunge Walk	1	10 reps
9	Lateral Lunge Walk	1	10 reps
10	Hamstring Scoops	1	10 reps
11	Prisoner Squats	1	10 reps
12	Single Leg Toe Touch	1	10 reps
13	Low Lateral Shuffle	2	10 reps
14	Explosive Carioca	1	20 reps
15	Heel-to-Toe Walk (No Momentum)	1	10 reps
16	Heel-to-Toe Walk (With Momentum)	1	10 reps
17	Heel Walk	1	10 reps
18	Tip-Toe Walk	1	10 reps
19	Fire Hydrant	1	20 reps
20	Hip Circles	1	20 reps
21	Monster Walk	4	10 reps
Superset
22A	Pogo Progession	5	10 reps
22B	Heel Walk	5	10 reps
23	Squat Jumps	1	5 reps

#	Exercise	Sets	Reps
1	High Knee Tucks	1	10 reps
2	High Knee Run	1	10 reps
3	Hurdler Stretch	1	10 reps
4	Butt Kick Run	1	10 reps
5	Figure Four Stretch	1	10 reps
6	Straight-Leg March	1	10 reps
7	Walking Lunge	1	10 reps
8	Reverse Lunge Walk	1	10 reps
9	Lateral Lunge Walk	1	10 reps
10	Hamstring Scoops	1	10 reps
11	Prisoner Squats	1	10 reps
12	Single Leg Toe Touch	1	10 reps
13	Low Lateral Shuffle	2	10 reps
14	Explosive Carioca	1	20 reps
15	Heel-to-Toe Walk (No Momentum)	1	10 reps
16	Heel-to-Toe Walk (With Momentum)	1	10 reps
17	Heel Walk	1	10 reps
18	Tip-Toe Walk	1	10 reps
19	Fire Hydrant	1	20 reps
20	Hip Circles	1	20 reps
21	Monster Walk	4	10 reps
Superset
22A	Pogo Progession	5	10 reps
22B	Heel Walk	5	10 reps
23	Squat Jumps	1	5 reps

#	Exercise	Sets	Reps
1	High Knee Tucks	1	10 reps
2	High Knee Run	1	10 reps
3	Hurdler Stretch	1	10 reps
4	Butt Kick Run	1	10 reps
5	Figure Four Stretch	1	10 reps
6	Straight-Leg March	1	10 reps
7	Walking Lunge	1	10 reps
8	Reverse Lunge Walk	1	10 reps
9	Lateral Lunge Walk	1	10 reps
10	Hamstring Scoops	1	10 reps
11	Prisoner Squats	1	10 reps
12	Single Leg Toe Touch	1	10 reps
13	Low Lateral Shuffle	2	10 reps
14	Explosive Carioca	1	20 reps
15	Heel-to-Toe Walk (No Momentum)	1	10 reps
16	Heel-to-Toe Walk (With Momentum)	1	10 reps
17	Heel Walk	1	10 reps
18	Tip-Toe Walk	1	10 reps
19	Fire Hydrant	1	20 reps
20	Hip Circles	1	20 reps
21	Monster Walk	4	10 reps
Superset
22A	Pogo Progession	5	10 reps
22B	Heel Walk	5	10 reps
23	Squat Jumps	1	5 reps

#	Exercise	Sets	Reps
1	High Knee Tucks	1	10 reps
2	High Knee Run	1	10 reps
3	Hurdler Stretch	1	10 reps
4	Butt Kick Run	1	10 reps
5	Figure Four Stretch	1	10 reps
6	Straight-Leg March	1	10 reps
7	Walking Lunge	1	10 reps
8	Reverse Lunge Walk	1	10 reps
9	Lateral Lunge Walk	1	10 reps
10	Hamstring Scoops	1	10 reps
11	Prisoner Squats	1	10 reps
12	Single Leg Toe Touch	1	10 reps
13	Low Lateral Shuffle	2	10 reps
14	Explosive Carioca	1	20 reps
15	Heel-to-Toe Walk (No Momentum)	1	10 reps
16	Heel-to-Toe Walk (With Momentum)	1	10 reps
17	Heel Walk	1	10 reps
18	Tip-Toe Walk	1	10 reps
19	Fire Hydrant	1	20 reps
20	Hip Circles	1	20 reps
21	Monster Walk	4	10 reps
Superset
22A	Pogo Progession	5	10 reps
22B	Heel Walk	5	10 reps
23	Squat Jumps	1	5 reps

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, TPP Dynamic Warmup is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

TPP Dynamic Warmup is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

TPP Dynamic Warmup is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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