Generate a Better Warm-Up Routine for a Physical Activity

A warm-up is either a ritual with no particular purpose or the thing that makes the first ten minutes of activity feel like the fifth instead of the first. This designs one specific to the activity, your time constraint, and any physical history you mention: the right movements in the right order, no filler.

Design a warm-up routine for the activity and current situation described below.

The routine should:
1. Address the specific muscle groups and movement patterns the activity requires (not a generic stretching list)
2. Take no longer than the time specified
3. Progress from lower to higher intensity so the first reps are not the hardest
4. Include one mobility move that specifically addresses the limitation or injury history mentioned, or a common limitation for that activity if none is given

Output as a numbered sequence with the name of each move, duration or reps, and one sentence on what it is preparing.

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[describe the activity, how long you have for a warm-up, your current fitness level, and any injury history or mobility issues]
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