Static (Hold) = For increasing flexibility.
Hold a stretch for 20-30 seconds per side, when applicable. If you are less flexible, 60 seconds is ideal if you want to see flexibility improve faster.
Dynamic (Motion) = For joint range-of-motion.
5, 10, or 20 reps or 30 seconds per side, when applicable.
Ballistic (Explosive) = For raising core temperature and amping up the nervous system.
5, 10, or 20 reps or 20-30 seconds per side, when applicable.
>>> = Quick Warmup - Prioritize these exercises if you don't do the full warmup. At the very least, perform weighted exercises with ~50% of your working weight (i.e., if you are squatting 100 lbs, warm up with 50 lbs).
Default > Progression > Modification (choose only one)