Most people skip the warm-up because it feels like lost time. It is the cheapest minutes of your whole workout.
Why static stretching is the wrong tool
Holding a stretch for thirty seconds relaxes the muscle, which is the opposite of what you want before lifting or running. Save it for after training.
The three joints to open first
Start with the hips, then the ankles, then the shoulders. Slow circles and controlled reps, not bouncing.
Hip circles, ten each direction
Ankle rocks against a wall, ten each side
Arm circles and band pull-aparts, ten of each
Make it automatic
Put the routine right after you change into your gym clothes, so it becomes part of getting ready and not an extra decision.
