Originally Posted by
Cdsnuts
The point is to go through the range of motion using the muscles you're going to be working and getting the blood flowing. The best thing to do then is to just do a warm up set or two of the exact exercise you're going to be doing. Just makes the most sense.
Cardio, I don't do, but I would imagine some light work to get the heart pumping for five minutes or so. Even when I do HIIT, I don't really do any kind of warm up.
Foam rolling is best done to loosen the muscle tissue up and break down any knots or tight spots so it's best to do BEFORE hand so you can get proper contraction and range of motion while lifting. It's also something that should be done DAILY for best results whether lifting or not.