The purpose of this warm up is to prepare your body for training that involves your lower extremities only. Combine with an additional warm up if you'll be involving your whole body in your workout. Many people benefit from doing a few minutes of light cardiovascular exercise prior to a warm up such as this - rowing, running, cycling, or skipping for 5 minutes at an easy to moderate pace are great options.
Complete each exercise in series, before returning to the beginning for the next round. Complete 2-3 rounds.
Because this warm up is non-specific, you may want to complete the first set of your actual workout at a lighter load to prepare your body for the specific task at hand. For example, if the first exercise in your workout is squats with a heavy barbell, doing a couple sets with a progressively heavier bar will help prepare your body and brain for the demanding task ahead. These should not be fatiguing.
Starting in a pushup position, bring one foot up beside your hands, outside your body. Sink your hips so that you feel a stretch in the front of the straight leg and/or the back of your bent leg. Twist to reach each hand up toward the ceiling. Then rock back onto your heel and straighten your front leg to feel a stretch in the back of your thigh or knee. Return to the starting position and repeat on the other side.
Perform a minimum of 5 on each side before moving on, 8 is ideal.
In a pushup position, bring one knee up and put it down between your hands with your foot out to the side. Sink your body weight onto that leg so that you feel a stretch in your glutes. Hold for 1-2 seconds and return to the pushup position.
Perform 8-10 on each side.
With your feet in a comfortable position around shoulder width, lower yourself down as far down as you are able into a squatting position.
Your weight should remain balanced through your foot - a common mistake is to lift your heels and/or put all of your weight into your forefoot.
Make an effort to remain somewhat upright, allowing your hips and knees to bend deeply - a common mistake is to lean forward with a rounded back.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Keeping your arms out to either side and your feet stationary, twist into a lunge position in either direction. This movement can be done quickly. Search for a stretching sensation in the front of your thigh on your back leg by ensuring you rotate well to either side and remain tall through your back.
Do 5-8 on each side.
Tip your whole body forward while standing on one leg - keep only a slight bend in your knee. Keep your body in a straight line from your head down to your foot while going down until you feel a stretch in the back of your leg. Make an effot to keep your shoulders and hips from rotating to the side.
Perform 5-8 on each side.
Sit on your heels. Keeping a straight spine and a tight core, lean back in a controlled manner to the limit of your strength and/or flexibility. Return to the starting position and repeat.
This exercise can be done with your toes tucked up toward your shins or with your feet pointed; choose the right level of difficulty for you.
Complete 2-3 sets of 5-10 repetitions if it's a part of a workout. If this is in your warm up, reduce your effort level a little bit and complete 1-2 sets.
Lying on your back with your knees bent and feet on the floor, lift your toes so only your heels are in contact with the ground. Without overextending your back, lift your hips up to form a straight line between your shoulders and your knees.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.