Warmups

These days I take 5-10 minutes which means between 6 and 12 movement in my warmups. Repetitions are usually about 10. I usually like to do something for the shoulders, a squat style movement and then something for the hip flexors and then repeat.

If I start with some SMR on the foam roll I'll usually stretch out the glute med as well.

Menus

Shoulders

Dislocates
Wall angel
Halos
Press ups
Hand stand pushups
Arm bar

Squats

Wall squats
Goblet squats
Boot strappers.
Sumo squat to stand

Hips

Pump
Planks
Hip flexor stretch
Mountain climbers.
Hip circles.
Leg swings
Swings
Windmill
Bretzels