Currently if I'm lifting in the gym I'll alternate between these 2 warmups, I'm supposed to use a foam roller for the first portion so by subbing the little massage bell thing I don't eve get my lats like it's suggested.
Eric Cressey Warmup Option 1: ~10 minutes
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors, adductors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R
Eric Cressey Warmup Option 2: ~11 minutes
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:10-0:20
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R
If it's not a gym day and I'm at home I'll usually do either a DROM warmup (hip circles, swings, arm circles...etc.) Throw in some movement prep exercises like inverted hamstring stuff. I'll also throw in some foam rolling prior to working out as well. 2+ months ago I was doing a variety of lower body things along with the diesel crew should rehab program. I like the way Eric Cresseys things out.
Things I've been trying to lately is incorporate a daily brief joint mobility program that hits all the major joints, in ~5-15 minutes. To focus more on areas I rarely focus on (feet, ankles, wrists, neck). This will usually be early morning or upon first waking up.
Once I start the workouts I'll typically warmup like this if it's a deadlift day with little rest other than changing the plates.
45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, rest 3 minutes then work sets form there.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."