 Okay, for the warm-up, get a lacrosse ball, you're going to take it, and you're going to pitch it in between your pack area in the wall, and you're going to roll it around for about 20 seconds. And anything that feels a little bit more tender, you're going to stick on that, and you're going to switch sides. And you're going to move on to your lats, and turn the side of your body right here. Roll it around, get all the way up into your armpit. 20 seconds, switch sides, and then the last one is the deep part of your hip. Here on the side, you've got to pinch it between the wall, and you've got to shake which promulgate.