I’m not a big fan of long and tedious, warmups, but there is one exercise that I include every time for all of my clients.

The Tplank is a simple, no equipment, exercise that improves the stability in your hips, shoulders, and core. It also can be a good warmup for the spine and help to engage the muscles in the back in preparation for all upper body and core training.

https://www.reddeltaproject.com