I like to get “warmed up” before my workouts. Generally I’ll do a couple stretches, some activation or dynamic Warm up, and some abs or whatever to get ready. Kinda like an Agile 8 sorta deal.
When I’m not a lazy douche, it’s good to hit some pull aparts and band dislocates on off days.
A little conditioning, like walking hills, or jump rope or BW circuits are super good too.
If I do this stuff every day, it tends to add up. I find myself inadvertently “progressing” this extra stuff. The second week, stretches just don’t work as well, so I stretch just a little longer. It takes just a few more pull aparts to get the same feeling. By the third week, I’m doing 1000’s of jump ropes, etc. Finally, when I’m sick of all that I switch to some other variations of the same “groupings.”
What I should do is pick 1 “variation” of warm-ups, 1 variation of recovery, and 1 variation of conditioning. Then do that for 1 week. Second week I’ll just rotate to new Warm ups/recovery/ conditioning exercises. 3rd week, it’s back to the first group. Twice the variety of “stuff” with less total work “wasted” on things I’m only tangentally interested in improving.