now from there we go straight into your poster exercises three rounds of 10 to you know 15 reps or whatever you do yeah all of your posture exercises I got it all listed out what I consider your posture but it's your face pulls it's your neck stuff it's your atg squats it's your tibialis interior it's all that little stuff that's going to keep your heart rate up a little bit and it actually gets you really fully prepared for that day stuff