Hello, I have a few questions regarding the structure, purpose, duration, and the amount of 'sweat' needed during a dynamic mobility warmup.
I have gone through all 17 pages in this 'joint preparation & flexibility work' section of the forum, but pertinent, clarified and decisive answers i could not find.
I am referring to the type of stream-lined extended warmup that Jordan Jovtchev does in his warmup DVD, where he does a blend of joint circular mobility, muscle lengthening, and mobility exercises into a short 10 min flowing yoga'esque type routine, transitioning from muscle group to muscle group, and exercise to exercise in a effortless and graceful manner.
First serious of questions.
What should be the perceived effort during this kind of warmup? Should you be trying to INCREASE your current range of motion, or just trying to 'awaken' your joints and muscles up to your current limit using these dynamic movements, and then do the serious stretches and strengtheners near the end of the workout? I feel if i try to increase my range of motion on some of the warmup stretches - during the warmup - i get fatigued before getting to the main workout. Example, I do cat/cows during my warmup and feel energized afterwards, but trying to increase my pike beyond my current limit, feels the opposite.
Coach has stated that mobility/flexibility training is NOT the same as conditioning - their is less perceived effort. Now if the mobility elements are less effort than the strength elements, how much less effort are the warmup elements compared to say the 'weighted pike type' elements?
Next question.
On the Jordan Jovtchev warmup dvd, he only does about 3-4 reps per exercise (ie, for dynamic pike bends, he only does about 3-4 light 'bounces', on his sumo squats, seal stretch and a few others he only does 2 reps). Is this the recommended amount or should you do 10 reps per dynamic movement? Example, for arm swings he does 10 forward/back.
Another question.
Does ones dynamic stretching warmup out of necessity have to be fluid over time rather than fixed? Meaning, as a beginner, one should do the warm-up for a longer duration - each movement performed for higher 'reps' - and after years and years of training, when one has achieved an advanced level of range of motion (like Jordan), they no longer require as many 'reps' per movement for their warmup to be effective.
Final question.
What would be the best way to raise the body temperature and get the blood flowing even before doing the dynamic stretching movements? Jumping jacks, sprints in place, burpees? Coach has said that "your first priority in warming up is to get your body temperature elevated and the blood moving". What should be the duration of such an activity?
I read in other posts, exercises such as sprints, shuttle runs, swinging from a bar, and various other exercises have been recommended, BUT, THIS MAY SOUND WEIRD 
, I am looking for exercises (and a warmup as a whole) that can be done pretty much anywhere, within a 7 foot by 7 foot grid lets say on the floor. A warmup that is functionally simple, effective, balanced, thorough and aesthetically graceful. Not anything like going out for a jog, then jumping rope or using any other apparatus, etc.
Thanks,
My workout structure currently is as follows:
2 mins of body temp raising exercises - jumping jacks, basic calisthenics, etc to get the blood flowing
Dynamic Mobility Warmup 20 min - I painstakingly created my own routine, akin to the jovtchev routine, but with almost double the amount of movements, chosen based on my dance/martial arts background
Joint Prep/Prehab - exercises that target those parts of the body that are generally the weakest (aside from the core), such as the wrists, elbows, shoulder girdle, lower back, knees, and feet (ie. 'the essential support structures of the prime movers')
Main workout (depending on day of week) - usually either GST, very dance-specific advanced movements, or a conditioning (burpees, jump rope, uphill sprinting type) routine
Body stretches and Strengtheners - active exercises performed under load that both lengthen and strengthen at the same time. Exercises designed to increase strength in the extreme ranges with the ability to easily use full range of motion with complete voluntary muscular control, strength and speed. Example, I mostly use my dance exercises here, but also include, weighted pikes, bridge wall walks, hip extensions, straddle circles, weighted shoulder dislocates, etc
Warm-down and Static Passive Stretches - self-explanatory. All performed without any load, chosen from the disciplines of gymnastics, dance, yoga and martial arts.
Its the first two sections - the part where one has gets the blood flowing and the dynamic mobility warmup part that i am mostly confused/ignorant about, and am desiring to add anothers knowledge to my own, for
'Until the wise are satisfied,
I cannot feel that skill is shown;
The best-trained mind requires support,
And does not trust itself alone.' 