Here is a quick warm up before doing any lifting. This routine is great to prime the entire body and get the blood flowing.
I start with "The World's Greatest Stretch" and I do it 5 times with my right leg forward first. This is a full body movement but I also like to add in some elevated arm circles at the end of each side. Then I will switch arms (while I am still in the same leg position), and do another set of arm circles with the other arm.
Next, still with my right leg in front, I will grab my right foot and do some circles with my knee to get some ankle mobility and stretch the quad of my left leg. 5 circles in one direction, then 5 circles in the other direction.
Once I am done with knee circles I will move backwards - again still with my right leg forward - and lean back on my left leg then reach forward with my right hand and rotate reaches between right and left. I will also turn my back foot to the side and give my inner thigh a little stretch before I finish with 20 lunges on my right leg.
After all that, I will do everything again but with my left leg forward.
Here is a TikTok viedo of my doing my quick warm up. I realize watching this that I need to work on my shoulder mobility :(
https://vm.tiktok.com/TTPdhenw5R/