Lower Body: Foam rolling, 5 dynamic stretches from Magnificent Mobility.
Upper Body: Foam rolling, 6 dynamic stretches from Inside Out.
I used to be a 5 minutes on the bike, maybe some stretching and warm up weights kind of guy. Call me a fanboy, but now I feel better whether working out or playing sports if I do the dynamic exercises. I also added 10lbs to my bench and no longer had pain at the connective tissue area between my pecs and anterior delts on ME Upper day when I started with Inside Out.