 Next question is from a long life site. What priming moves are good for squats, deadlifts, bench press and the other big lifts? Well, first of all, the best priming movements are going to be the ones that are specific to you. So individualized priming movements are superior to non-specific priming movements for your body. This is why when we wrote Maps Prime, we put in Maps Prime as self-assessment tool because we know this is trainers. We know we can put general priming movements out there, but if the general priming movement is the opposite of what you need, not only is it gonna not help you, it might actually make things worse. Let's give an example of this, right? So let's take the very first one, squats. And I'll give you three different priming movements for three different people based off of what I see in their movement. So if somebody has their knees collapse in every time they squat, I'm gonna do something like tube walking as like a primer before they get into their squats because this is an issue that they're battling. And so us priming with that exercise first is probably going to benefit them the most in the squat. Let's say I have another client who has a hard time feeling squats in their glutes and they're very quad dominant and they're feeling more in their hip flexors and their quads when they do squats and they are their glutes. I might do floor bridges with this person to prime their glutes so their glutes are firing better when they do a squat. Let's take my third client. My third client who has is an engineer and he's on the computer and stuff all day long and he has excessive forward shoulders and forward head. And so I'm gonna prime him with like zone one from Maps Prime and really work on his- The wall test. Yeah, the wall test because he's folding, he's rounding forward so much when he squats he's feeling it in his knees and in his quads because of his upper body is rounded so forward. So I'm gonna prime that before squatting. So that's, you know, there's one exercise but three different people, how I would prime them differently going into that single exercise. Yeah, and to take it even a step further the example that you gave Adam of the person whose knees collapse in and you have them do two blocking. Let's say you had a client and this is less common, but this'll happen. This can happen. Let's say you have a client whose knees go too far out when they squat. I've had this happen with dancers where they literally their knees bow out in the opposite direction. Two blocking, not only would be the wrong priming movement for them it would make that worse. Yeah, reinforce the bad pattern. It would reinforce the bad pattern. So individualizing your priming is what you really wanna do. And we have, by the way, we have a free webinar where you'll learn some of these self-assessment tools of some priming it's mapsprime.com I highly recommend you go there. But what I will do is this on the podcast I will give you some general priming movements for some of those exercises based off of what I notice in a majority of people that I work with. So with squatting, your general priming movements that tend to be really good for most people would be your combat stretch, 90-90 tends to be really good and some kind of a prone cobra or a band row for the upper back to pull the shoulders back. So generally speaking, that works for a lot of people. The deadlift, I love priming people with a single leg toe touch. A windmill. Windmill is excellent for deadlifts as well. For a bench press, I tend to do something that involves a row or pulling the shoulders back for priming there. And then for an overhead press, a wall press tends to work great for a lot of people. But again, if it's opposite of what your individual body needs, not only will those priming movements not help you, they may actually make things a little bit worse for you. So, and again, in our Maps Prime program, it's very specific. Like you go in there, you take a test based off of how you do with the test. It points you in the right direction. So you can do exercises that are best for your body. But I tell you what, there is no comparison to priming your body properly. The feeling you get when you go into an exercise. And you feel it immediately. Right away, right away. And it's so important you go through that to find out for yourself what those deviations are because the closer you get to alignment and stacking your spine and everything to be, you know, the maximize the optimal range of motion, the better your overall performance is gonna be in all these lifts. So to do that yourself is imperative.