It is important to invest the time into warming up and preparing your body for the movement patterns in your lift. Make sure you do a general warm up to increase body temperature and warm up joints, then a specific warm up that will use the motion patterns you are using in the lift, for example if you are going to bench make sure you perform some warm up sets with an empty bar and warm up to your work sets.
This dynamic warmup video will take you through a complete warmup just follow along with our staff. You can also do 5-15 minutes of cardio to warm up. Pick something you are comfortable with.
lower body static stretching