Warm ups need to be progressive and exercise specific, starting with major muscle groups and working your down to the smaller/more sensitive ones.
I usually begin my warm up with this:
- 4x10 single leg squats whilst squeezing putty in my hands
- Dynmaic stretching
- 10 Push ups
- 3 Pull ups
By this point I've got my HR up and starting to feel warmed up but not yet ready to put any strain on my fingers. I then start doing deadhangs on the board, first on the jugs (7s on, 3s off x3 per set) and then on progressively smaller holds. Once I start moving away from the really easy holds and on to harder/more tweaky ones I do them with my feet on.
There's no hard and fast rule for when you're warmed up enough, everyone is different so experiment and see what works for you.
I generally do some light core exercises like side bends and hip circles. I also do reaches with my arms, simulating the range of movement I'd go through with a pull up.
Generally then I'll do some bodyweight squats, just 20 or so, then 2 or 3 sets of press ups.
Then I'll do 2 sets of 5 pull ups on the bar that I hang the fingerboard from. Then 2 sets of 5 pull ups on the biggest jug holds that the fingerboard has. Then 2 sets of 5 pull ups on the deep pockets.
After that I feel quite warmed up and ready to do hangs.
In reply to Kemics: The grip masters are pretty good for warming up your fine motor skills, i.e fingers, wrists etc, I cant give you much help as im keeping off fingerboards at the precise moment, as im waiting till my finger strength develops as i dont want to risk injury, as it will put me off my climbing for a while.
- Dead hangs, and and maybe some pushups might help you warm up shoulders ready for your finger-board session