In fitness, we follow a routine like this:
Imagine you are going for a two hours walk.
Start with a big whole body stretch, walk slowly to warm up, walk at average speed, and then slow down your walking pace and stretch again.
Now apply this formula for all your workouts, and you will avoid injuries and future problems.
For more tips, read my books available on this website.
Yes, there is such a thing as a routine to be done before and after your workouts.