When trying to put together a warm-up routine before exercising, you have to consider a lot of factors. Most importantly, what type of warm-up routine is going to prepare my body for the tasks at hand? Secondly, what is the level of my ability to perform certain warm-up routines (Many warm-up exercises will actually be strength exercises for some!)   Let me get this out of the way real quick, never, ever, should anyone perform a static stretch routine right before a workout. A static stretch is where you hold a stretch for a period of time at the end of a muscle’s range of motion. All that will do is hurt your performance and not actually prepare your body at all for the upcoming activities. I do not know of any activities that consist of sitting down and holding your muscles at the end of their range of motion. Do not get me wrong, static stretching has its place, but not here. I will get into where static stretching belongs in another article, but for now, stay away from it.

A proper warm-up routine, what we call “movement prep” or a “dynamic warm-up”, must be able to do a number of things for your body. Here they are: increase blood flow to muscles which increases core temperature and flexibility, prepare and excite the nervous system for the upcoming events, mobilize certain joints, and mimic the speed and motion of the movements that are about to be performed. Ultimately all these factors will decrease the chance of injuries and increase the level at which you can perform.
In the video below there will be a sample movement prep routine. This routine is great for warming up before a workout, although it is not complete if you are about to run an all out sprint or if you are getting ready for a competitive event, like a football game or a race. If you are preparing for an event like this, all you will need to do is add some exercises that you can perform at a faster pace and that come closer to mimicking the speed of the game. You could add for example: butt kicks, high knees, carioca, and some light sprints to better prepare yourself for an intense competition that requires faster speeds.
A great movement prep routine will be demonstrated below, this routine will not only help your body warm-up but it will also create flexibility and mobility in key areas. I also recommend performing this routine on off days to help enhance the recovery process and to also increase the mobility in certain joints. Perform each of these exercises for 5 reps.
 
Movement Prep Routine (Level 1):
· Ankle Mobility
· Kneeling Hip Flexor Stretch
· Side Squat
· Cradle Walk
· Hand Walk
· Wall Slides

Movement Prep Routine (Level 2):
· Ankle Mobility
· Split Squat
· Side Squat
· Drop Lunge
· Overhead Squat