A great way to warm-up the hips and shoulders as well as improve nerve firing through both sides of the brain, work your way through the bear crawl progressions.

Cross-crawl patterns are moving the hands and feet forward in an alternating fashion, with the left hand and right foot moving forward, or the right hand and left foot, is a natural firing pattern for the brain.  Chronic injury patients have frequently been shown to have a decrease in the cross-crawl pattern… regaining that pattern just one function of the quadruped series.