Do some light jogging or something else to get the blood flowing. Possibly a set of burpees into mountain climbers til you feel a sweat coming on. The following is based off of advice given to me by Bob Youngs. This is just a taste of mobility work and dynamic warmups. Eric Cressey's Magnificent Mobility Series breaks it down to the next level, I learned a ton from it. Eric and Mike Robertson also have the Inside-Out program out now that goes into depth with upper body mobility work and warmups.
Magnificent Mobility:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=338&pid=1427
Butt Kicks
In an exaggerated jog motion, attempt to bring your heal up and kick yourself in the ass. Do this motion under control, keep your upper body in a controlled jogging motion, just exaggerate the lower half of your body. Again, this isn’t a race – keep a slow forward motion and get as many reps in as possible in your allotted warm up area.
High Knee Walks
From a standing position, initiate a walking motion. Bring your left knee up and grab with both
hand, pull as high as possible. Hold for
a solid one count (one
Toy Soldiers
In a slow walk, hold your hands out so they are parallel to the ground (think of the stereotypical walking mummy). Kick you left leg up and touch your hands, repeat with the right leg. Not a race, get a good amount of kicks in, aim for 10 each leg.
Lateral Lunge
From a standing position, laterally step your right leg out and go into a lunge. Repeat for 5-10 Reps and come back using your left leg.
Go into a lunge with the arms outstretched overhead. Keeping the head and chest up, let the hips sink down and shift your weight forward so you get a stretch in the front of the hip on the "down" side. Don't place your hands on your knee or lean too far forward or arch the back to increase the stretch; just let the hips sink and shift forward. Hold for 15 seconds, and then switch sides. Repeat as necessary.
Lie supine with the knees flexed to 90?. To stretch the right side, cross the right leg over the left so that the lateral aspect of the right ankle is in contact with the left quadriceps. Next, reach through (with the right hand) and around (with the left hand) to grasp the left hamstring. Pull the left leg toward your face, thus applying pressure on your right ankle to move in the same direction (don't let the knee move, though; you can actually push away on it). You should feel a stretch along the lateral aspect of the right thigh, particularly where the glutes begin. Perform the opposite steps to stretch the left ITB and TFL.
Lie on your back with your legs bent to approximately 90 degrees and the feet flat on the floor. From the starting position, squeeze the glutes like you're trying to pinch a quarter and raise your vertebrae off the ground one at a time. Hold and squeeze at the top, then return under control to the starting position. Added bonus: Do this rapidly to music and girls may stick dollars in your shorts!
Start out on hands and knees, head up, back straight. Simultaneously put your left arm straight out in front of you and your right leg straight back behind you. Hold for a 3-count and return to starting position. Repeat with right arm and left leg.
Ankle Cradle Walk
From a standing position, bring your left knee up, grabbing
outside of the foot with your right hand and grab mid-shin with your left hand. Lightly pull up with both hands. Hold for a solid 1 count (one
Face Down
Start in a face down position with arms out to the side. Keep shoulders a flat as possible, bring your left leg over your right leg and try to strike the ground with your toe area. Return to starting position and repeat with right leg. Exercise can be performed on back as well, same principles apply.
Spider
Lunge (Spidermans)
From a pushup position, bring one leg as far forward as it will go (goal is hand level) and perform a lunge motion. Return to starting position and repeat with other leg. Can be done in a continuous method where you “climb” forward each time until you reach the end of your allotted warm up area.
In a pushup position, put your left foot over your right
foot (Achilles area). Push back so your
right heal is moving towards the ground.
Hold for a 3-count and return to the top. Do 3-5 reps.
Repeat with left leg.
Forward/Back Leg Swings
Self-explanatory – grab on to something and swing each leg
back and forth. Aim for 10 reps each
leg.
Side-to-Side Leg Swings
Pretty self-explanatory – grab on to something and swing
each leg from side to side. Aim for 10
reps each leg
Overhead Broomstick Shoulder Dislocations
Take a broomstick, wide grip at first, arms relaxed and in
front. Bring the broomstick overhead, continuing the motion until the
broomstick is behind you. Keep your elbows extended and straight. Then, without
letting go of the broomstick, bring it back overhead and in front of you. This
is one rep. I have heard 50 reps is a good number. I prefer to do sets of 25
reps, after my upper body workouts, and whenever I feel like it. Do a full 50 reps
and your pectorals should feel pumped, but well stretched.
Scap
Pushups
This exercise is also known as a "Pushup Plus." Basically, it's a pushup without any movement at the glenohumeral or elbow joints. Get set up as if you were going to do a pushup, and then just allow your shoulder blades to retract without bending your elbows. You should drop about two inches toward the floor.
To reverse the motion, protract the scapulae until you're back in the starting position. This exercise activates and strengthens the serratus anterior, a muscle that is crucial in holding the scapulae tight to the rib cage, thus preventing scapular winging.
