 Ladies and gentlemen, Salah Mike back with another video. I'm taking the comments and the questions you guys leave below for upcoming videos topics Instructional so comment below. Let me know what you want to know how I can help you be sure to give this thing a thumbs up It's been helping me a lot Channels booming. I appreciate you guys subscribe turn on notifications new videos Monday Wednesday and Saturdays and a brand new podcast every single Wednesday 50% facts check that out today. The question is Mike. I don't want to ruin my ish We're gonna try not to curse and you guys are talking a bunch of ish on me saying a a lot But what you guys don't understand is unlike some youtubers not throwing shots Everyone has their own workflow. Everyone has their own, you know talent sets their skill sets. I am a one-take guy and We're not that edited You can watch some videos here on YouTube and you see someone's sentence broken up Someone will say like a five minute sentence and it'll chop it down into one minute Like erasing their thought process their ums their ends their run-on sentences I don't do that one because I actually want you to see me and be authentic to because I can get my thought out I may have some likes or ums in the way But we're building a connection here know that this is content. This is educational content and informational content But it's also entertainment. It's not a college lecture and it's not a TED talk now Do I talk professionally for a living kind of but it's a new age, baby? It's a new age. So the question is how Mike. I don't want to ruin my ish and How do I warm up properly? What's a warm-up entail? What does that look like? And so that's going to depend on the individual it's going to depend on the Case and it's also going to depend on the sport and activity ahead But there's a basic pyramid that we're going to start from the bottom and work our way up and number one is always the actual warm-up warming up May may not reduce some injuries, but it will allow you to perform better May allow you to feel better and for us lazy lifters It does allow us to be a little bit healthier burn slight calories, but also just keep our heart in check So we're going to do slight cardio low intensity moderate intensity 10 to 20 minutes on your favorite Situation so I like to ride a bike a salt bike or a stepmaster those feel best on my knees I get a lot of blood going through my legs, which obviously I'm squatting four or five times a week That's my main movers with weightlifting deadlifting squatting So it always feels good for that But anybody you can walk elliptical Anything you like jog if you're into jogging maybe even play a little bit of sport if you know There's a basketball court around or a soccer court for soccer field And you just want to kick the ball around and jog a little bit great ideas set a timer and get after it So we're going to go for most general right? We're generally warming up our entire body to a little bit more specific in the middle there Well, we'll call it you know and all these semi official terms people are getting all nerdy with it And that's great and dandy there's people that study this way harder than me and that's absolutely fine But I'm gonna try to keep the base for you guys. We'll call it like a movement prep or a preparatory phase for for for the day And so what that will probably do in the middle there is work on some things if you have some kind of aches and pains Potential injuries or potentially range of motion issues This is the time now to kind of work on those so that you can move optimally in the exercise or your workout or training or sport for the day so for me Shoulders aren't great with the snatch or the jerk or the the the push press So I'll do some maybe band pull-aparts. I'll do some pull-overs and pull-throughs with the band I might do some some wise really get my shoulders moving Not necessarily stretching But stretching isn't the worst thing it may take away a little bit from top-end explosive power But a little bit of stretching before is not going to kill you But I would save the actual static stretching for the end in the middle there because I have really tight hips and Tight kind of low back. I'll do some lunges kind of stretch out my hip flexor I'll just do walking lunges for a couple minutes couple sets of like ten each leg with a rotation on my high knee to kind of stretch Out that back kind of keep moving and that's personally my preparatory phase But if I was gonna do an upper body day like a push day I might be doing some face pulls some pull-aparts maybe some push-ups really get some blood into the situation Now very last phase would be specific as possible warm-up So that's probably when you'll take the barbell if that's your move or even say you're gonna do dumbbell press really heavy And start with something very very light and just go through that movement So for squats I take the barbell for two or three sets of five to ten I might even do like an overhead squat if I'm snatching I'll do some wrist stuff and try to figure out my front rack if I'm front squatting let that bar sit a little bit move my knees around but it's gonna be very specific and Basically emulate what your top sets are gonna do or be very similar So if I'm deadlifting I might do some barbell Good mornings some stiff legs and and kind of a mock deadlift with just the bar to get things going now I think this is something that it is a little tedious. It's not very fun But if you want to be optimal in your training you want to be optimal In everything you're doing you want to feel a little bit better You probably will feel stronger you might not get stronger through these warm-ups But being properly warmed up will allow you to perform at your best And then it may may or may not help some of those aches and pains and overall injuries throughout your training You know you start training for a year. You feel great. You feel unstoppable. You start training five ten Fifteen years and things really will add up. So these little pieces do a big part And so at the end get all your training done. I do suggest kind of a cool down sometimes there is some People that believe some science that may say that may not say it can help recovery So five twenty minutes again low intensity and then I'd probably get into your stretching or even go home get a meal And get some stretching on that may help Some of that recovery and it very least will help you feel better. So don't ruin your ish Be sure to warm up General the more specific. So I'm Mike give this thing a thing thumbs up. I appreciate you. We gotta