01
The warm-up should serve the session.
Human Foundations describes a warm-up as physical and mental preparation for the work that follows. Expected effects include a rise in muscle and body temperature, greater available joint range, changes in joint-fluid properties and mental preparation for the upcoming activity.
02
General preparation raises the system.
Larger muscle groups can be useful early in a warm-up because they contribute strongly to raising temperature. The aim is preparation, not fatigue. The warm-up should leave capacity for the actual training.
03
Specific preparation rehearses what is next.
Specific warm-up work becomes more closely related to the movements, joints and demands of the session. If the training will ask for a particular movement pattern or range, preparation can gradually move toward that task.
04
Dynamic and static stretching have different places.
Human Foundations positions controlled dynamic stretching naturally toward the beginning of a session when a joint will be used through meaningful range. Static stretching can suit a slower finish. The source does not support stretching as a stand-alone injury-prevention method.
05
Stretching is not a cure for soreness.
Post-training soreness can occur after unfamiliar or demanding work. Human Foundations explicitly notes that stretching after training does not remove the soreness that may appear over the following days. A calm finish can still feel useful without making that claim.