A warm-up should prepare the body for the specific activities of the day and can be used to accomplish multiple movement goals simultaneously.

“what we want to do specifically in a warm-up is prepare your body for the activities for that day we also want to use it as an opportunity to get things done we're not going to get no workout and so what I've done is I've just expanded the warm-up repertoire to knock off things we talked about so can we get multiple movement plans plans here can we get complex patterns can we get Balan can we get hand eye coordination done as a warmup now I don't have to worry worry about distracting my workout from those things”