 First question is from Dust Reed. What is the best way to prime your legs before performing leg workouts? Okay, so here's the benefits of priming or why priming is so much better than just warming up. So a warm-up aims to prevent injury by getting your muscles warm and getting your heart rate up a little bit. This is what the actual personal training certification courses would actually say about a warm-up. So the goal is to kind of reduce risk of injury and studies support that proper warming up might actually do that a little bit. Now, priming is different because priming is much more targeted and the goal of priming is to improve your performance. The very least that you'll get is reduced risk of injury but priming goes above and beyond that because it improves performance and what you're doing with priming is you're trying to turn muscles on so they fire better. Here's the part that's important, specific from person to person. So I'll give you a couple examples of what I mean. Let's say you have ankle mobility issues. So when you squat and you go down low, your feet cave in or your heels wanna come up or you bend way far forward because your ankles just, it's like if you elevate your heels, you could squat better. You might be one of those people, right? You could put like a two by four or a couple of plates under your heels and all of a sudden you feel like you could squat better. That person would prime their ankles with like a combat stretch is a great one. You can find that on our YouTube channel. This, the way you would prime that is you get into this stretch position but then when you're there, you're activating the muscles that maintain that position. You're trying to connect to that new range of motion. For that person that would improve their squat. But let's say you're another person, you've got good ankle mobility but you have forward shoulder. So when you squat, your shoulders wanna round forward which compromises your form. Well, that person would prime differently. They would do like a band row to activate the mid-back muscle so that they could maintain better posture throughout the whole squat. Well, I think that's the best way to kind of use a priming is really to be able to set your body and stack your spine and everything. So that way your posture is set up correctly so that way your joints don't take a lot of the brunt of the force and then create problems for yourself. And so even for me as an example, like I tend to take a rubber band and I'll do a lot of internal rotation with my knees so that way, because I noticed a lot of external rotation coming out and my muscles are tight and pulling me outwardly. So to be able to then prime at a time and kind of get that to stabilize properly and track properly with my knee, it really helps a lot to prevent pain and discomfort later. Well, and to continue down the path that Sal was going, if you're somebody who squats and you don't ever feel it in your butt or your hamstrings, that's something that you would prime before. That's why priming is so individualized. There is no one size fits all or everybody should prime these exercises before doing this movement or these working these muscles. It has everything to do with where your breakdown is or where you're lacking the most, right? And that's the, this was the idea of when we created Maps Prime was Maps Prime is designed to take you through a basic assessment that takes care of looking at the entire body from head to toe and where you have breakdown are areas that you should be priming. Even if you're doing legs, like Sal was saying, you may be priming upper body. If you're limiting factor of performing a good squat is because you have such rounded forward shoulders that you're excessively leaning over in a squat, filling it all in your quads and your knees or filling it in your low back because you're leaning over so much, then a lot of your priming even for leg day is actually upper body type stuff. But the idea is that you figure this out. Like, and if you haven't gone to Doug, what's the, what was Justin's prime webinar? What's the, what's the link for that? mapsprimewebinar.com So mapsprimewebinar.com, go to that URL. It's free, watch that and go through that process with him. And then if, if, and if you're somebody who knows that you need this or want this, that's why we created that program. Now I'll give you some general, now that we've made the case that it needs to be individualized, I'll give you some general priming movements that seem to work with a lot of people for squats. So this might not be you, but this works for a lot of people, right? So 90 90 is a typically a decent primer for most people for squatting. Now, again, you're not holding a stretch when you prime in 90 90, you're not just trying to get a stretch. What you're trying to do is you're getting in position and then you're trying to activate the muscles and lift the back leg up or lift the front leg up. So you got to actually activate. That's what priming is. So 90 90 combat stretch is a good one. Hand cuffs with rotation might be a good one for the upper back or some kind of a band row for the posture of the upper back. Those are generally, those three are generally the better ones for, for most people, I would say. So you can look into those if you don't want to go and test yourself, which I think is dumb, you should go through a test. But if you're like, no, I just want to try these movements and see what happens. 90 90 combat stretch, hand cuff with rotation. Those three generally speaking are good for a lot of people.