One thing that regularly gets asked of me is how do I warm up?
My warm ups vary a LOT based on what I feel like doing and what I feel like I need, one of the non negotiable things I do is this core prep work and some squat mobility work, this has helped me come back from a back injury quite quickly and maintain and work on my mobility and overall joint and soft tissue health with very very little extra work.
I do it before every session in some form, some of the movements will change every now and again, so in a years time this series will look different, but if you don't have a set core prep and mobility routine, start with this one and see how you get on.
Now since for weightlifting and a lot of other sports the movements are whole body compound movements, we need blood flow around the whole body we need to prepare all the joints, with special attention paid to the trunk (the hips, the back and the shoulders).
The video above is a simple series to get you prepped to hit the rest of your session, the idea is to preps the hips and shoulders through some choice mobility and activation drills and you warm up your squat pattern in barefoot first to make sure you're taking your ankles, knees, hips and back through a large range of motion to maintain and/or develop your mobility in that pattern.
WHEN SHOULD YOU DO THIS SERIES?
I would do this first in a session, if you wish to do cardio, band distraction or get manual therapy then do it after that, following this would come more high load or high impact specific prep drills like jumps, single leg work, throws or other core work to get you ready for your session.
Try doing this warm up series for one round every session, regardless of it being upper or lower body, high or low intensity work.