A basic warm up, to me, has a few key components -

• Cardio
• Dynamic stretches
• Strength exercises
• Seasonal adaptations
• Your specific needs - turnout, feet, crabby hip, etc.

Typical envelopes -

• First warmup
• Second warmup (after a break, lunch, whatever)
• Extra warmup (could be before teaching for the night, or a short routine right before you go on for a competition)
• Cooldown

First warmup-

• Cardio
• Trunk stability
• Big muscles
• Dynamic stretches
• Individual needs

Second warmup - 

• Stability
• Mobility

Third warmup -

Highly individualized, often with space and time constraints

Cooldown - 

• Dynamic stretches
• Tension release
• Breathing

References:

Kaufmann JE, Nelissen RGHH, Stubbe JH, Gademan MGJ. Neuromuscular Warm-Up is Associated with Fewer Overuse Injuries in Ballet Dancers Compared to Traditional Ballet-Specific Warm-Up. J Dance Med Sci. 2022;26(4):244-254. doi:10.12678/1089-313X.121522e

Opatowicz P, Mroczek A, Kaczorowska A. Effects of a dynamic stretching warm-up on functional movement patterns in female hip-hop dancers. Med Sci Pulse. (2022);16(3):46-55. https://doi.org/10.5604/01.3001.0015.9777.

Afonso J, Brito J, Abade E, et al. Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions?. Sports Med. 2024;54(1):23-30. doi:10.1007/s40279-023-01908-y

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