The warm up is extremely important to do before you workout to prevent injuries, get your muscles loose, the blood pumping, and prepare you mentally and physically for your workout. A normal warmup is usually 5-10 minutes, should not feel strenuous, and gets your adrenaline pumping ready to work hard.
Below is a video with some great examples of dynamic warmup exercises.
I always make sure to stretch my Psoas muscle aka the hip flexors as part of my warm up. I incorporate the Samson stretch as part of my warm up routine to hit the Psoas Major. The Samson Stretch is similar to what I'm doing in the photo below except my arms would be raised up overhead, reaching up towards the sky with my fingertips laced and palms up.
"It’s important to stretch the Psoas, because it is the muscle that is chronically shortened if you have a job or hobby where you sit all day. That constant state of muscle contraction will reset the default length of the muscle fibers to hold in that position until you do something about it. If you don’t stretch it, it will cause you to hunch over, maybe make the curve in your low back become sway-back. This altered posture will also cause you to eventually experience back pain."
Example of Samson Stretch
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