Flexibility and Mobility

 A proper warm up is essential to a productive workout and should have a few goals.  First, it should raise your core temperature.   An increase in temperature contributes to more efficient muscle contraction and relaxation. Second, you are making conscious connections with your muscles.  Nerve transmission and muscle activation is increased, so the mind-muscle connection is made.  Finally, the warm-up should progress from simple to complex exercises, low intensity to higher intensity, and slower to faster movements.​

Essential 8

A T-Nation article from Mike Boyle describing his essential 8 mobility drills.

Limber 11

Here is Joe DeFranco's routine called Limber 11.  It's a combination of rolling, flexibility, and mobility.

5 Way Shoulder

Kelly Starrett demonstrates his 5 banded shoulder mobility exercises from the Mobility WOD.

T-Spine Mobility

 I've got to admit, my t-spine mobility is terrible.  Doing these exercises a few times per week has helped.

In Place Warmup

A great warm up for a large group in a small space.  Notice how Coach Boyle incorporates breathing and correctives.

Hip Flow Drill/Warmup

I like the way this flows.  Click the "Learn More" button below to see the blog that goes with this drill.

A Quick In Place Warmup

Another nice sequence of in place mobility drills.  Eric Cressey actually uses mobility circuits to develop the aerobic energy system.

Full Body Flow

Here is full body flow warm up that Mike Boyle Strength and Conditioning has used on lateral training days.

Extended Flow Warmup

A similar warmup to the flow warm up of Tony Gentlicore, just a little longer.

Complete Warm Up Progressions

The three routines below shows an example of how a warm up routine can progress through different phases.  I call these routine "complete" because they include foam rolling, flexibility, mobility, activation, and some dynamic movements.
Phase 1
Phase 2
Phase 3