The structure of your sessions are important because if you do not do your exercises in a specific order you may negatively affect the ability to performance.
I divide my workouts in 6 specific sections: Warm Up, Stretching, Mobility, Strength Training, Core, & Conditioning.
The purpose of a warm up is to prepare the body for the training session. As a result your risk for injury is much lower. Warm up for 5 mins doing any variety of cardiovascular work: walking, biking, elliptical, stairs, etc.
I include a moderate stretching portion in addition to a warm up to loosen the body up a little more. A lot of people are coming in after work & have tight muscles. A few muscles I might have people stretch are the back, hamstrings, calves, quads, and piriformis.
The mobility portion of my program will emphasize dynamic work such as jumping, lateral shuffles, ski Jumps, lateral bounds. I would do 2 exercises as you do not want to affect strength training.
This is the longest section in the training program. I will have my clients either do a full body, 2 day, 3 day, or 4 day split (Training Splits).
I have strength training here because I find that the mobility work does not effect strength training and makes the body more prepared for lifting weights.
I always add core work to a program as I find that it is important for total body stability. Typically I will stick to Kettlebell Swings, Ball passes, Skull Crusher Leg Raises, & a variety of other exercises that I can add resistance to. Body weight is fine; but, you are much better off if you add intensity.
There is no argument that this will always be last. Conditioning really exhausts the body & will have a negative effect on all the other sections of training. I prefer High Intensity Interval Training; it shorter, burns a lot of calories, & there is solid evidence that it is more muscle sparing then traditional cardio.
Warm Up 5 Minutes
Stretching 5 Minutes
Mobility 5-10 Minutes
Strength Training 15-20 Minutes
Core 5 Minutes
Conditioning 10-15 Mins
Total Training Time 45-60 Minutes
Dedicate & Succeed,