Ten to Fifteen Minute Warmup Before Lifting

highly dependent on what you are warming up for, past injuries, prehab etc but if you want something overall, assuming no injuries

run circuit 2-3 times
#1- broomstick dislocates- 10-12 reps

#2- 12-15 banded face pulls

#3- 30-45s hang from pullup bar

#4- 5-10 pushups with focus on scap movement

#5- backwards sled drag or 5 reverse lunge each leg with 5 sec iso hold. hands above head

#6- 5 glute bridge 5-10s iso hold

this will get your whole body warmed up. most importantly it will get the shoulders warm, and mobilized with scap movement and get teh posterior chain warm

defrancos limber 11 and agile 8 are good along with the reddit recommended routine from bodyweight fitness warmup

Waste of time.

Low Intensity Steady State Cardio. Incline treadmill walking will do the trick.

Our basketball gym is next to weight room so I try to shoot around a little, gradually ramp up, mix in some stretching, sometimes one set of 50ish push ups until my arms give out. Juggling 3 objects to get nervous system more awake.

I often continue this warm up stuff during 1st half of lifting routine (in between sets).

One reason not to stretch is you gotta fight for a rack or bench when they’re open, especially in January