Before spending loads of time on mobility and movement prep, ask yourself whether it's helping you move closer to your goals, and if it's producing optimal results.
First, I’m going to tell you how a warm up should go. Then, I’m going to discuss all the factors you aren't considering that might have you get injured.
A good warm up will enable your body to get to its working heart rate quicker. Starting from cold means your body has to work anaerobically for longer.
A good warmup can improve your performance, but a bad one can make your it much worse. A recent study asks whether PNF stretching is a good idea before exercise.
This sequence was designed to wake up the body from a night's rest by warming up the major muscles and joints, which makes it an excellent tool to warm up for lifting or yoga.