We break down a simple, science-backed warm-up you can use before any lift: raise temp, open stiff areas, then ramp your nervous system with smart warm-up sets. Plus, practical extras—hydration, creatine/caffeine timing, and an easy cool-down—to boost performance and cut injury risk.

 [0:35] Raising your heart rate

 [2:54] Mobility priorities

[7:35] Warm-up set ladder

[10:26] Hydration & carbs

[17:03] Nasal breathing 

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