This is a more advanced warm up or mobility routine that is perfect way to start your advanced workout. It focuses on moving through range of motion at your cervical, thoracic and lumbar spine as well as hips, knees ankles and shoulders.
Take your time with this mobility routine, I have repeated the arm movement with spinal rotation 5 times each side but you could do up to 8. Similarly you could do 3-5 hamstring stretches.
Most importantly breathe with your movements.