In the article I go over some myofascial compression techniques, which are a programming element behind self massage that helps open up the neurological feeds to the muscle, while also priming your muscle tissue for the activity ahead. This is going to help lay down better and more efficient motor patterns.
I also show you dynamic movements that will increase your core temperature, muscle temperature, elongates your muscles and stimulate your nervous system. Performed consistently, these exercises will increase your performance while decreasing the chance of injury and it only requires a 5-7 minute time investment before you work out.
You can grab the article here: A Better Warm Up