Warm Up and Mobility Science Explained (7 Studies)

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Here is the full warm up as featured in the video:
STAGE 1: GENERAL WARM UP (Cardio)
‣ 10-15 mins
‣ 2 mins low intensity, 30 secs moderate intensity, repeat
STAGE 2 – GENERAL WARM UP (Dynamic Stretches & Foam Rolling)
Lower Body:
‣ 15 step throughs
‣ 15 lying side leg swings
‣ 15 quadruped kickbacks/hip circles
‣ 15 leg swings (front-to-back and side-to-side)
‣ 30 reps bodyweight walking lunges (not shown)
Upper Body:
‣ 15 arm swings
‣ 15 arm circles
‣ 8+8+8 YTW’s
‣ 15 cable external rotations
‣ 15 banded pull aparts (not shown)
‣ Foam Rolling (20-30 sec per muscle)
STAGE 3 – SPECIFIC WARM UP (Progressive Loading)
Example (Good for heavy compound lifts)
‣ Barx10
‣ 30%x5
‣ 50%x4
‣ 60%x3
‣ 70%x2
‣ 75%x1-2
‣ Begin working sets to Lupe Fiasco
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STUDIES REFERENCED
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Some resources that were helpful when making the video:
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