This seven step warm up will prepare you for your strength training days by increasing/improving fluid dynamics, normalizing joint stabilization through small motor unit recruitment, creating space in your joints/body so you can move better, recruiting small motor units again after an increase in mobility, exciting your muscles by quickly turning them on and off and finally using stimulation techniques to increase your sensory input so you can have more efficient outputs. Perform this circuit 2x through before engaging in running or cycling.