 Hey everybody, I'm Lance Coyke. Today we're wrapping up our warmup talk. So we talked about self-myofascial release and foam rolling stuff. Yeah, you might not need it, but yeah, you could also do it. Yeah, it might make you feel better. Okay, that's step one, foam rolling. Step two is maybe just some general movement, move around, especially if you've been sitting down all day or especially if you just woke up. All that stuff is really responding well, responds really well to just general movement. So sometimes that's really good for you. Step three, muscle activation. Some things do shut off, especially in certain people and especially if you sit down a lot. So if you are a coach or if you are a person who knows your own body really well, think, hey, what am I never using? It's probably your butt and your hamstrings. What am I always using? My calves and my neck and my back and my maybe pecs. Spoiler alert, that's where the body compensates. And think about those things. Don't activate necessarily the things that are already activated, but definitely activate the things that are under activated. Maybe those over activated things will start to relax. But if it's not enough, then step four, do your dynamic mobility, do maybe even some stretching stuff to further inhibit the things that are overactive because inhibiting things that are overactive is more important, not just as important, but more important than turning on the right things. The reason that turning on the right things works is because it turns off the right things as well. Step five, quick one today. Start sweating, just do stuff. Don't take too much rest, don't dilly-dally too much. It's okay if you wanna talk to someone. It's okay if you wanna decompress after your long day or whatever. But don't call it a warm-up if you haven't started sweating yet. Try to move around a lot, get that heart rate elevated over 120 beats per minute and get some stuff going, maybe even a little bit of muscle burn. All that is really good. And if you just rush through whatever sets that you're doing, whatever exercises that you're doing, you will challenge the cardiovascular system. You will turn on the aerobic system in all your little muscles there or hopefully big muscles. And your body will be ready to start making energy and it will be ready for whatever you wanna throw at it during your workout. That is step five for writing your own warm-ups. Hopefully these five steps make some sense. I've thought a lot about warm-ups, probably too much, probably not enough about real workouts. I have previously written an hour-long warm-up for somebody because I wanted to cover all my bases. And that was stupid. I will never do that again. I'm here to help you cut away the unessential stuff so that you can keep the things that are really going to be big bang for your buck.