I'll try to post something like this on a weekly basis, whether it be me or someone else and give some direction and reasoning. This first movement is part of our dynamic warm-up progression. It's called "World's greatest stretch", it gets some of the muscles to open up (stretch) and activates others. For most people an issue is they lack the proper glute activation which contributes to a lot of issues, including knee problems. This movement opens up the hip flexor complex, chest, lats, and hamstrings. And it also starts the wake up process of activating the butt muscles (gluteus). Also great movement before you ride. Take about 6 steps total and hold about the same time I did in the video. Make sure the butt is tight during the rotation part (when the arm is up to the ceiling) and while you try to stretch the hamstrings. And always try to push the back heel down to stretch your calf muscle.
http://www.youtube.com/watch?v=eOBDysD-LUI&feature=g-uplGood luck.