The best warm-ups involve moving your body through multiple planes of motion. Why? You'll increase joint mobility, lubricate the joints, and reduce your risk of injury. Start with a set of crab reaches and then move right into the scorpion reach (on the next slide).
Start in a crab position, with fingers pointing away from the body, hips about an inch above the ground. Bend your right arm, bringing it in front of your chest in between your legs [as shown]. Reach your right arm up and over towards the ground and push your hips as high as you can, looking towards the ground. Allow the upper arm to relax and bend 90 degrees [as shown]. Lower to start, repeating 8 times in a row then switching sides to repeat 8 more times. Move slowly and deliberately to actively stretch through full range of motion.