This is a warm-up routine I use before I have a barbell back squat session. There are many different sequences you can put together to make an effective warm-up, but it is incredibly important that you run through something like this before you lift.

Once finished I start to warm up with the empty bar and progress from there.

The sequence runs as so;

3 rounds

60 seconds Assault Bike (or whatever alternative is available – row, ski-erg, run)

15 Swiss ball hamstring curls (hamstrings)

4 squat jumps. Make sure your form is solid on these i.e replicate your actual squat. (hip extension/activation/movement pattern)

10/10 quadruped extension rotation (t-spine mobility)

10/10 lateral banded walks (glute activation)