Why it matters
Warming up raises your heart rate, brings blood to the muscles you are about to use, and gives your joints a chance to move through full range before you load them. It is the fastest way to lower injury risk.
The sequence
Mobility, one round: Shoulder CARs (4 front, 4 back each side), Cat-Cow (8 reps), World's Greatest Stretch (4 each side), Deep Squat Hold with side-to-side shift (30 sec), Bodyweight Good Mornings (8 reps).
Dynamic, one round: Bodyweight Squats (8), Glute Bridges (8), Walkouts (8), Reverse Lunges (8 each leg), Dead Bugs (8 each side).
Cardio, 3 to 5 min: rower, treadmill, bike, or outdoors. You should still be able to talk, but breathing noticeably harder.
Do not skip: the deep squat hold and the good mornings. Those two set up every hinge and squat that follows.