To help keep injuries at bay, establishing the necessary levels of joint
mobility is a must. Spend time during your warm-up focusing on the areas of the
body that are designed to be most mobile, specifically the ankles, hips,
shoulders and thoracic spine. You can enhance your range of motion in these four
specific areas by including exercises such as kneeling prisoner rotations, arm
circles, hip hinges and standing ankle mobilization in your dynamic warm-up.
These will  help you to get more out of your movements once you dive into
the main part of your workout session.