A user asked me today about recommended warmup and cooldown. Here is the answer!
3 rounds of:
10 back extensions
I also usually add some leg raises and occasionally lunges to the
warmup. And, of course, if the warmup is too tiring, scale it down to
sets of 5 or 3 reps as necessary. The idea is to go through lots of
basic movements using just your body weight.
For cool down, I would recommend some dive bommber pushups,
stretching, and any sort of yoga type moves you may enjoy.