 First question is from Jamil a 144. What would be your go-to quick and dirty full-body warm-up? Oh, that's kind of a cool question. That's actually a great question Yeah, you know, it's a good just kind of full-body warm-up. I got one Turkish get up Do do a couple turkey sure hits all the yeah do some rounds of Turkish get up and it tends to bad It tends to warm up all the areas that need activation at least for me, right? So Thoracic helps work on my thoracic mobility. There's some rotation involved my hips warms them up pretty well So it gets me kind of all the areas that I need to warm up. Yeah, I like it. Well, they call it the world's greatest stretch Oh, so you're gonna see what I was gonna say. We're just walking Lizard with rotation, right? You did you basically do a lizard rotation with an inch worm Yeah, that combines both of those so you you know, you get hips open up You get rotation you get the I mean all the benefits of the posterior chain kind of waking up like everything So yeah, I'm with you about that. So I did to this day. That's what I still do really. Yeah I almost always do that. That's a and that's what one with clients such a great warm-up to take them like Especially if you have a if you have a gym or an area where you actually have a little bit of room to do What Justin saying otherwise you could do place Yeah, you could do it in place or I'll go 10 on one side then 10 on the other side and and warm them up Like when I used to run boot camps. This was like a staple warm-up But I'm with you Justin. I mean there is it literally gets everything it gets every and if you can ink if you can include it Into like an inch worm where you're going to cross the room and back you really get everything I mean truth be told the original quick warm-up was a few sets of whatever exercise you're gonna do with light weight Controlled in slow form. I mean, that's the old school Kind of easy way to warm up. So whatever exercise you're doing first There's still people in the the strength camp that believe that that's the way still yeah, because I mean look It's the most specific movement pattern at least specific to the exercise Maybe not a hundred percent ideal to the individual depending on the person, but it's very it's obviously if I'm warming up a squats to Squat, it's very specific to the movement. I so strongly disagree too with that. Well, you know why because You have to have some good body awareness like I could get away with it because I know when I'm warming up For example barbell squats, I'll just use myself as an example a couple of areas that I need warm-up are my hips my ankles And my upper back right getting my shoulders to pin back So but I know this so the way I would warm up with light weight is I would focus on my ankle mobility on the way down I would exactly activate my upper back squeeze the bar back I'd slow down I'd pause at the bottom work on the different areas I need to activate push my knees out because that's what I need to do to activate my you know The side parts of my my abductors I should say So requires a little bit more awareness Bro not a little bit a lot more awareness because I agree with you in that and there's times don't get there I just did it the other day where I was like, oh, no, I'm skipping my little warm-up I'm just gonna get under the bar with real lightweight and do exactly what you said And you have to when you're when you are trying to connect to areas where you have a Poor connection to while you're also squatting and there are multiple areas of your body The level of awareness that you have to have to be able to do that That's your point and even then like it still isn't as good as me picking each part In individually priming that getting in no no it doesn't come close I'm all the exact same areas you are hips ankles thoracic like those are the three areas before squatting and I've got an Exercise or two that I do for all of them and prime to prime and then I get under there It is night and day difference in comparison to that now Does that mean I can't get under the bar and just do some warm-ups? I'm sure I know I can and I believe I believe there's some people that Lift consistently that do have that connection like you're saying they can do that But I still would challenge that person to do those to go through the the specific priming movements first and then get There and tell me yeah, it's really hard to address any compensatory pattern like if you're just going through the gross movement of it and Yes, you can try and kind of feel your way into it and like you know grip the bar a certain way You know pin your shoulders back and do all these types of things But it's just you're gonna really like help to isolate that and then bring it in when you prime it properly Well, I mean okay to add to all of that here's here just in layman's terms This is why the warm-up sets before the exercise isn't always ideal for a lot of people Whatever your poor movement pattern is with the squat you'll tend to do that with your warm-up too So what ends up happening is you just you warm up wrong So you're warming up and yes, you're getting your heart rate up a little bit You're the muscles are filling up with blood and all that stuff, which is better than nothing But you're you're just reinforcing whatever issue you have Yeah, so then you go in your exercise and it's just bad warm-up bad form is what it leads to so, you know individualized Priming is superior. I mean I tell you what if you have worked out for a long time If you got a program like maps prime take the compass do the individualized Priming session and then tell me that that doesn't completely change your workout literally tell me if it doesn't Because it will it completely will blow your mind now for beginners It's I think it's necessary, but advanced lifters give it a shot watch what happens You'll you'll never go back to the old way again if you haven't gone on my so on my Instagram I would I don't know I don't post that often anymore. So you could probably go back I don't know maybe 20 20 to 30 posts at most maybe less not and I did a video of How I how I prime before squatting now, which is kind of a combination of all those exercise So it is a little advanced I think I say that in the video that you know Once you understand what you're trying to get connected to with your ankles your hips and your back upper back Like you're saying so you've seen me do this before haven't you where I sit all the way down in a squad? Yes, with a band yes, and I'm close to the bar So I'm and in that position like I'm literally that and I talk about this in the video like I did my check My checkpoints that I'm going oh first I think am I tucking my chin for my neck because of my forward head I then I'm pulling the bands apart so I'm doing like a Reverse fly for the upper back and rear delts so I pull my shoulders back While I'm sitting all the way in the deepest position. I can squat I'm pushing my knees out while also driving them forward over my toes and connecting like for a combat stretch So I'm kind of doing all of them all in one move But I also don't teach that to somebody who I'm trying to make aware of all their imbalances first like it's like you first for the right person Yeah, you need to first do that and I you know again challenge anybody like you said go through You know prime and find out what yours are do that before you especially the big lifts the squats the benches the deadlifting Really priming well before you do that. I you can't you can't tell me you don't feel you'll never want to go back. All right