Base Warm-Up
A base warm-up can be performed before a workout or before a lift, and is usually done when you don't have a lot of space to move.
Base Warmup (8 reps each):
3 Way Torso
Hip Circles
Windmills
Outside-Inside-Outside-Back
Downward Dog into Cobra
Half-Kneeling Ankle Mobility (Hamstring Rock)
Mountain Climber with Rotation
Dynamic Pigeon with RotationÂ
Knee Hug With Extension
Quad Stretch With Reach