I have lifted my response from a thread, Your Practice Routine, started by thebassist onNov 21, 2008.
"For me a typical warm-up would be all or part of the following -
(1) Son File (slow bow race for kids) - bow held in fingertips with no technique, limp wrist, slow and steady as possible with a whisper of sound and steady relaxed breathing (45 seconds per bow, several times up and down on different strings)
(2) Long bows, normal hold - the bow can't move as slowly but the even sound remains. Several strokes per string
(3) Note starts/stops all over the bow, both directions, with range of different attacks, accents
(4) Left hand exercises based on 6 one-position finger patterns (eg 0141,0414,0121,0212,0242,0424), all mixed up with separate bows or slurred, straight hooked or reverse hooked patterns)
(5) LH/RH coordination and timing exercises using above bowings and rythms up and down the D string eg D E F G A = 0 1 2 1 4
(6) Some "Pichlik" exercises to warm up string crossings eg 1 2 1 2 = F B Eflat A then down again (in Half Position), then move up a half tone and repeat =Fsharp C E Bflat, etc. Other finger patterns too. Be careful not to strain your wrist.
(7) Two octave scale sequence starting on two adjoining notes eg E and F, Fsharp and G. The two scales will overlap and cover all the notes on the fingerboard if repeated with each fingering pattern chosen
A sequence might be Major and both minor scales, Major and minor arpeggios, Dominant and Diminished arpeggios.
The flow-on from a good warm-up is that you are ready to work - to step forward musically and technically with a focused mind and well oiled muscles.
Stretches are worth incorporating before and after if muscles are cold or stiff. Fingerless gloves help a lot in cold climates.
Regularly check out your posture and hand shapes and movements, in front of a mirror if possible, to maintain good habits.
Happy note hunting!!
DP"
I have PMd you the Pichlik exercises plus a bit more stuff.