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This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics.
Use it as-is, or substitute/omit/add drills as needed to address your individual needs.
If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging.
You can follow this with a quick and light foam rolling series, shown here – https://www.youtube.com/watch?v=mhTP4V8JcG0
Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises).
Wrist circles – both directions
Elbow circles – forward & backward
Over & backs
Arm circles – forward & backward
Hip circles – both directions
Bow & bend
Knee circles – both directions
Squatting ankle stretch
Russian baby maker
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