When it comes to “warming up” and mobility work before lifting, it’s more about priming the nervous system than it is actually physiologically “warming up” the tissues or “lengthening them out.” So I’d much rather staying moving throughout my mobility warm up than hold end range static positions. Static stretching at end range is best when gaining range of motion like after surgery, but not necessarily the best choice prior to moving.
That being said, it’s important to introduce motion in all 3 planes when performing mobility work and one of the easiest ways to do so is to incorporate reaches. Furthermore, adding both concentric and eccentric control like in the first exercises from the 90/90 position to the half kneeling position is key.
