3 min brisk treadmill walk or slow jog (get your blood pumpin'!)
Various movement prep exercises:
-Atlas Lunge (I do a stronger twist than the model in this video does): http://www.youtube.com/watch?v=PYxJAA1_HOs&feature=related
-Reverse Lunge w/ Reach: http://www.youtube.com/watch?v=EDmf5z6MHk0&feature=related
-Squat and Reach to Stand (aka "Froggies"): http://www.youtube.com/watch?v=v1gPrTOiT18
-Scapular Wall Slides: http://www.youtube.com/watch?v=3CaMOb6KwjM
I also do a Standing Shoulder Blade Pinch, starting with arms in front at shoulder level, pulling into a shoulder blade "pinch" with the shoulder blades pulled back and down.
-Inverted Hamstring Stretch (aka Teeter Totters): http://www.youtube.com/watch?v=Sx77cAjDQcY
-Glute Activators: Hip Bridges: Laying on your back, bend your knees and place your feet close to your hips w/heels dug into the ground, toes up. Arms at sides of your hips. Push your hips upward, squeezing your glutes. Lower to a "hover", then push up again. Your hips should be high and you should be up on your shoulder blades. 5 times with both feet on the ground, then 5 each on each leg.
-Hip Rolls: (I go closer to the floor on each side than is demonstrated in this video, and I really tighten my abs during each phase of the roll. The idea is to activate your abdominals.): http://www.youtube.com/watch?v=URfW0Cp50Bs&feature=related
In addition to these, I will perform various specific movement prep exercises for specific exercises such as Squats, Deadlifts, and Bench Press. More on these next time. Have a great warmup and killer workout!