The second part of your warmup should include mobility drills. "[These] allow you to keep moving and continue the process of preparing your body for the workout," says Mosher. If you're sitting for most of the day, opening up your hips and shoulders is extremely important. So while your body might have adapted to a sitting position during the workday — with rolled, forward shoulders and shortened hip flexors — waking up certain areas can get you back to a "more natural, neutral state" for your workout.
Here's Mosher's technique: on an upper-body day, try wall slides and/or over-the-head shoulder reaches. On a lower-body day, dive into 1/2 kneeling quad mobility and/or Spidermans.
