Best Warm Up Before Running (6 Movements to Run Better)

#1 muscle that eliminates joint and back pain, anxiety & looking fat
*Don't use the first 5 minutes of your run to warm up. Use this 3-minute stretching routine BEFORE you go for your next run and you'll be amazed by how you feel and how you perform.
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Certified Strength & Conditioning Coach & Triathlon Coach Brian Klepacki shares with you his pre-run warm up routine that will help you run faster, farther, and with less effort! A little stretching goes a long way especially with running.
If you stick to the suggestions and protocols explained by Coach Brian, you absolutely will dramatically impact your ability to run more efficiently, and reduce fatigue allowing you to finish feeling stronger and ready for more.
Use this 6-exercise warm up routine before you head out on your next run. Spending 3 minutes preparing your body for movement is far greater than anything else you can do surrounding your run.
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[@Criticalbench]

𝐓𝐎𝐃𝐀𝐘 𝐎𝐍𝐋𝐘!!! 𝐅𝐑𝐄𝐄 𝐃𝐎𝐖𝐍𝐋𝐎𝐀𝐃! 𝐖𝐡𝐲 𝐒𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠 𝐖𝐎𝐍'𝐓 𝐌𝐚𝐤𝐞 𝐘𝐨𝐮 𝐅𝐥𝐞𝐱𝐢𝐛𝐥𝐞: www.criticalbench.com/stretching

[@harshkumar5157]

I want to ask you that if someone's feet is small than other by an inch or less than how could he manage to run on his toes pls. Make video on this topic

[@CountingStars333]

@@harshkumar5157 You're not supposed to run on toes. Supposed to use midfoot,

[@98angy]

@Stanley Trails qqqqqq

[@puterinorfaezahramli1226]

Wqqt

[@juliojustice3100]

sorry to be offtopic but does someone know of a way to get back into an Instagram account..? I was stupid lost the account password. I love any tips you can offer me!

[@rossi1000]

0:43 knee hug 1:07 quad stretch 1:40 leg pull 2:26 leg sweep 3:07 reverse lunges with twist 4:01 upper body stretches

[@jah5390]

@@cloudrainstorm8045 u gay

[@d_shadow.]

Thank you for being such a dear friend-

[@liviosaaa05]

Thank you for being amazing and saving my time

[@aiman6791]

Savior

[@CountingStars333]

Yes thanks.

[@kokeboy1337]

this right here is how a tutorial is made, straight to the point and not boring. ty

[@Criticalbench]

Thank you. Glad you enjoyed this video

[@megancriss1149]

I totally agree this was truly an amazing video for runners

[@Jajsnn]

@@megancriss1149 facts its 3 in the morning I ain't got time for them games

[@jayeshbatule]

500th like from me😌

[@stephen.galera]

I do this every time i do my 5k run. This totally reduced pain on my leg when i'm running Edit: august 18, 2020 Wow i didn't notice the likes and comments on my post last year. Just an update, i've been running 5k over a year now and still using this as my warmup. It really works! ☺️

[@Criticalbench]

We're so glad it's working well for you! Keep at it!! :-)

[@daniellesmysamayoa505]

Wow! I hope you are still running that much or even more! Pd: I began losing weight by running 5 miles, and my knees hurt, I hope this video help:(

[@yogeshrgowda4598]

What before time should do excise

[@1234andrewjones]

Couldn’t agree more!!

[@wonkylommiter6364]

@@yogeshrgowda4598 If you finish the warm up a few minutes before you run, that seems about right to me. regards.

[@redlady935]

3 minutes! now that's my kinda warm up!🏃‍♀️

[@Criticalbench]

Yeah! How was it? 💪

[@bug9743]

So helpful!!!

[@engedal4249]

@@bug9743 hi

[@SameerAhmed-qr6ve]

Yeah!

[@nava3158]

Flight team stand up

[@The495marauder]

7 stretches if you include your smile. Staying positive is key!

[@Criticalbench]

Absolutely!!

[@devanggraini111]

Love this

[@ahkafkhan4512]

That's clever lol

[@leahsteel459]

Hi Coach Brian! A few months back I began your stretching routine to improve running performance. I ran the same route everytime and I would always stop and take breaks. I would always tell myself, "One day I will be able to do the full distance without stopping". Today, I was able to accomplish my goal and I ran the entire route without taking any breaks. I'm quite proud because this has taken me a while to accomplish and now I know my strength has increased. Thanks to your video, I was able to stay motivated and improve my running. I'm going to run longer distances now to increase my strength further. Thanks for your help!

[@Criticalbench]

Hey Leah, Coach Brian here. I absolutely LOVE this! I am so incredibly humbled right now to know that this video has helped you in so many ways. Truly, you put a huge smile on my face so thank YOU.

[@leahsteel459]

@@Criticalbench Support from the UK! 🇬🇧

[@knowledgehunt7154]

How much km

[@chrissmith3668]

Leah, I know it’s been 8 months but congratulations. Well done

[@scroogemcduck7959]

This is a super late reply but wow I’m so so happy for you! Very proud :) Support from San Antonio, Texas

[@ManuelGonzalez-mm1xm]

Did this before a fittness test and i knocked my 3 mile run time by a whole minute and 10 seconds

[@paulpolpiboon9535]

Good work bro, do circular movements at your joints for warm up, it'll help as well

[@viannccaa]

Same but me with my 2 mile, it really does help!

[@ulikeit6321]

Are you real? 1 minute 10 seconds for 3 mile? You will win if you tried to compete in 5k or 10k run.

[@viannccaa]

ULike It .... they mean that for their 3 mile run time they made progress and knocked off a minute and 10 seconds

[@thechallengeboy5679]

ULike It I think he means by his record not literal time

[@entermycreation394]

Definition of a boss. 3 mins, no bs, straight to the point, works like a charm.

[@Criticalbench]

Thank you!!

[@quasim1297]

I’m relatively new to running. I jumped straight into it as a novice and couldn’t run 1 km without getting out of breath and stopping. I also didn’t have the proper knowledge of a warm up and kept getting the same injuries. Since I’ve implemented this warm up into my training the injuries are no longer present and I have got up to running 12 km with no rest breaks not even a sip of water! so thanks a lot for this I really appreciate it 🙌

[@Criticalbench]

Glad to hear this has helped you out! Stay strong and healthy! 🏃

[@BenDover-tx4yf]

How do ppl run without warming up. Makes no sense

[@rapianopenaldo1669]

nice capping

[@sudhanshupandey5003]

@@BenDover-tx4yf they are like me. We don't know basics so we just do the shit.When it bites us back, we see professionals and correct our mistakes.

[@edgardolim9953]

The 12 km distance is tough. Please take some fluids at the halfway mark. Your kidney would surely thank you.

[@Vangeeha]

I always run early in the morning 30 minutes after I wake up and this routine really helps me to wake up and warm up before running. Thanks a lot

[@Criticalbench]

That's great! Keep at it, Jubin 👍🏻

[@mari-lm4ox]

lmg me too!!!

[@qwerty-or1yg]

do you eat something before you go for a run? Like I want to go for early morning runs, but feel weak when I don't put anything into my stomach in the morning.

[@slumpeduzi679]

@@qwerty-or1yg get over it go run your body will adapt. If u really need something eat something high in carbs to burn. Maybe some rice cakes w a little peanut butter. But just a plain cup of black coffee will get you energy and keep u sated for a run on a fasted stomach

[@user-iu8jv3xb5b]

Wake up , Running 1 hour before eat eggs or banana and then after running

[@bethlloyd7454]

Did this warm up before my 5k and honestly it was the most comfortable and energetic I have felt doing a run. My legs felt great and there was barely any discomfort in them, even when running up hills!

[@Criticalbench]

That's great!

[@baragamer3543]

Hey sir!! I m 16 years old from India... Nd i have currently started running with ur exercises and i m getting positive results... Thanks sir..❤️

[@Criticalbench]

Keep up all your hard training and you'll be great... we appreciate your efforts! 💪

[@dylanshaban2776]

My 4 mile run went from 33:33 to 32:24, also felt a lot easier, thanks

[@Criticalbench]

Awesome! Keep up the good work, Dylan 👍

[@holydiver6570]

1. Knee hug. 2. Quad Stretch. 3. Knee hug. 4. Leg pull. 5.Leg sweeps. 6. Hip stretch.

[@navjyot_ironman]

+ Upper body stretch

[@emmabaker7242]

IM BOB

[@cloudrainstorm8045]

bitch ass

[@bcourtney94]

I did these stretches yesterday before a 10k run and I knocked 5 mins off my PB! Also managed to not stop the whole way. Thank you Brian!! ☺️

[@Criticalbench]

Wohoo! Glad to hear that. Keep at it 👊

[@kevindecoteau3186]

I appreciate these are dynamic and not static.

[@Optimist788]

Appreciate you’re sharing training techniques with us on YT. Thank you 😊

[@InsightCreationz]

Thank you! I am working on a morning mile all this year, daily.

[@jennybengtsson1223]

Those stretches very helpful. I will not only be using them during my run but in the gym before a workout as well.

[@ognfamous609]

Highly recommend you warmup before any workouts and especially running. I thought I would never need to warmup until I ran and my knee swole up. Knee circles look silly but they prime your ankles for running.💯 As you age past 25 your body becomes less elastic and the need to take care of your body becomes more important. Your health is your wealth. 🙏🏾

[@oliverbagley]

Great warm-up! Had one of my best runs in a while after this! Thanks.

[@Criticalbench]

Super!

[@pacosamo]

Excellent: short and to the point. Thank you!

[@__umbra]

Loved it man. Simple. Straight to the point. Great information. Will definitely do these before running.

[@Criticalbench]

Awesome! Thank you!

[@alessandro7869]

This is a SUPERB warm up, thank you so much for boosting my runnings

[@Criticalbench]

You're so welcome!

[@coniemanuele7062]

Thanks so much.I will always do this warm up before running

[@hadalzone2063]

I do this every time before running and it helps a lot.

[@ivylovesrunning]

Thank you for posting this video as it has helped me improve my movement during running and recovery. I have always stretched before a run, but I now see how inadequate it was and I am surprised I hadn't injured myself up to this point. I do these move now before my run.

[@Criticalbench]

Love reading this

[@nickyhomann9071]

Fantastic- thank you!!

[@Criticalbench]

HEY RUNNERS!! Thanks for checking out this video. I hope you found it helpful. If you have a question or comment about running, POST it now and I'll answer it for you. And don't forget to SUBSCRIBE to our channel. Have an awesome day and TUNE in tomorrow for another awesome Critical Bench video. -Coach Brian

[@cherymaerol4043]

A very helpful tips thanks for posting your videos 😊

[@vijaygupta770]

. Tu ye re hnnb nm nv bn nhhv Qe a 5

[@Criticalbench]

You are welcome.

[@swaminaidu2602]

Criticalbench , you are video is very helpful to me, thank you sir

[@atulgupta2516]

Criticalbench Hey coach Brian you are really awesome. No crap, no fillers just point to point. I have 2 questions 1. How can I avoid the pinching pain which happens on left/right side of stomach while running for long. 2. How to fix the pain above ankles and b/w the start of calf’s. Usually towards sides of leg.

[@chaltaloma]

Thanks Coach Brian i Have Been a Runner For Over 40 Years and Your Right About 5-7 Minutes and Really Helps....Plus As You Get Older You Really Need To Do A Proper Warm Up Like Yours.

[@brianklepacki5649]

chaltaloma thanks for sharing!!

[@alegraiturra1707]

THIS WAS SO HELPFUL! Thank you so much, I feel much better because I came back from a run and was feeling so bad and tense and now I feel normal! This is also great for cool downs after a run and I have my cross country soon which I will be using these before the race! Thank you again!

[@Criticalbench]

You are very welcome

[@Oshianis]

Been using this warm up for a year. Works like a charm. No injuries

[@jairosantiago3324]

Video is really simple and straight forward really appreciate these kinds of videos

[@rehaan_2009]

B

[@hsekar70001]

Perfect, ur guidance is helpful for me and my kid. Thanks.

[@Criticalbench]

Awesome, glad to hear it!!

[@ronaldronind4459]

Thanks Bryan, I recently started outdoor running since the lockdowns started. Didn't do warmup and probably had poor running technique and ended up with shin splint pain. Your video was an eye opener and also checked out some good running technique especially the landing principle. Hopefully with this proper approach, the shin pains dont come back. Thanks again!

[@tylerpidlubny3472]

Your stretches are the best I've seen so far.

[@Criticalbench]

Aww, thank you!!

[@fernandogil65]

I just found this video today and did the exercises you show, and my running went way better!! Thank you very much 👍

[@Criticalbench]

You're so welcome!

[@BraydenB9000]

Thank you so much I just ran 18 miles per hour on a straight away and I’m 11 and I use a really high tech mph measuring clip, thank you and I’m sure I’ll be back for another race🦵🦵🦵

[@Criticalbench]

Awesome!

[@herbdaveydc]

Thank you Coach Brian. I’ve watched your video over and over again to make sure I have every detail because it’s so valuable. As much as I dislike stretching, I do it before every run so I also appreciate that it’s not too long. Thanks so much.

[@Criticalbench]

You're so welcome!

[@herbdaveydc]

@@Criticalbench What about stretching out the calves? I don't think you can stretch out the achilles (or so I've been told). Mine has been tight lately. Thanks again.

[@donaewestonpiperjr1886]

These are amazing!! Thank you coach!!

[@kearaobrien6380]

Thank you I appreciate this!! I’m on the trail right now, I pulled something in my leg yesterday running and now I’m going to make sure to do this stretch before every run!! It feels better already 💞

[@Criticalbench]

Love hearing this!

[@ryanayala123]

Just tried this before my run, and it was a game changer! I probably could have gone another mile. Thank you!

[@Criticalbench]

You're welcome! We're glad to hear that this has helped :-)

[@QuintessentialEvolution]

This is a great video! I could even feel the stretch benefits just by watching you do it! THANKS I'm now really looking forward to my next run.

[@Criticalbench]

Love it! Keep up all your hard training and you'll be great... we appreciate your efforts! 💪

[@CryptoBull1972]

Short, simple and great. Thank you

[@salmarnir92]

You literally just helped me discover the location of a pain that’s been bothering me for months now. I seriously can’t thank you enough, I know exactly what to focus on while stretching now that’s to this video

[@Criticalbench]

You are welcome! Glad to be of help!

[@jonathan-bk4gb]

been feeling alot of runners knee lately after running over 5k... took a little extra time this morning focusing on these stretch techniques and definitely felt the difference after my run . awesome video appreciate that its quick and to the point

[@Criticalbench]

Amazing! We really appreciate you watching

[@SproutMeansGrow]

This was so awesome! I already feel like I've exercised more than I have in as long as I can remember!

[@OfficialCryssCrossCurry]

Thanks man, about to go run now!

[@c3696]

This works so well! Unbelievably effective, I can take an extended break from running and as long as I follow this routine prior to a run I feel no pain 👌🏼

[@Criticalbench]

Great job! Looks like it is working well for you! Keep at it 👍

[@joey.h14]

Sensei Brian, you’ve assisted me once again

[@Criticalbench]

Glad to hear it!!! 😎

[@cghynd]

Wow thank you, this was the best warm-up I've ever seen for running!! So accessible and actually helps!

[@Criticalbench]

You're so welcome!

[@chrissmith3668]

Super thankful for this video man. I’ve been a chronic no stretcher for years and I’m a big dude so running so much as caught up with me. Thanks a ton!

[@Criticalbench]

You're welcome. We're glad this helped!

[@dzhuwao]

Great tips! Thanks Coach.

[@joeelizabeth8101]

Thanks a million, Coach Brian👌

[@Criticalbench]

You are very welcome

[@kachchaphimanshu4642]

Thank you for this video .all warm up are so helpful .

[@Criticalbench]

You're so welcome!

[@kachchaphimanshu4642]

😇😇

[@justinbowman7489]

Nice short warm up for running, exactly what I was looking for

[@Criticalbench]

Glad to hear!

[@kryz3173]

wow this is just what i need, easy stretching routine that really works before i do my morning run.❤ stay fit everyone🧡💛

[@Criticalbench]

Perfect! Check out our channel for tons of great videos that can help you out and suggest techniques for you 👌

[@lifesgood6199]

Hi there! Thank you very much for this amazing video. I feel it and I'm doing it everyday! This is 1000% true and helpful. I have sent your link to all of my friends. Keep exercising and shine bro. 🙂🙏🙂

[@Criticalbench]

Thank you for watching!

[@dons731]

He killed it .. precise and concise . Ty for this warmup coach

[@Criticalbench]

You're most welcome!!

[@etmaster111]

Thanks, that helped a lot! Longer runs without pain. Great result for such a short warum up!

[@Criticalbench]

We're so glad it's working well for you! Keep at it!! :-)

[@truebro77]

Just done it before my 3rd run this week. Let's do this! Thank you dude. Just what I was looking for!

[@Criticalbench]

Right on time, Colin 👊

[@assadqazi]

Thanks bro, this helped me a lot. Since long I am running but my feet are always sore, I did this routine and my legs don't feel sore anymore, Hope to increase my running endurance and improve my body. You are truly a life savior bro... keep it up.

[@Criticalbench]

You're welcome! Glad it helped!

[@anordinarysoul2690]

That's a Quality video right there, Straight to the point, Very useful information and most importantly not wasting people's Time. Keep up the Good Work. Thanks 🤟🏻.

[@Criticalbench]

Thank you, that’s very kind. We do our best!

[@user-nt4bv9ik8n]

Finally found a warm up routine that I am motivated to use. Thanks for a great routine!

[@Criticalbench]

You're so welcome!

[@dannyput8979]

I'm running 2 KM EVERY day in the morning and this is the perfect warming up for me. Thank you very much!

[@Criticalbench]

Fantastic! Keep it up, Danny 💪

[@MrSnow-dx1pr]

Extremely helpful.

[@Criticalbench]

Glad you liked it

[@juang2263]

Great job, tried this and notice a hell of a difference at the end of the run. Thanks so much.

[@Criticalbench]

You're welcome

[@poonamj84]

This is really helpful. can you please share post run streching video too.

[@diccram]

Dynamic stretching first. Static stretching afterwards. Some of these are useful but stretching on a cold muscle can cause issues which has been explained why several years ago college athletes were being injured more so for static stretching before a race. Keep up the good work but I advise everyone to check out the difference.

[@Criticalbench]

Thanks for watching

[@PsyChoOliJonEs]

These are all dynamic stretches ..

[@diccram]

@@PsyChoOliJonEs some are but some are not. When you stretch a cold muscle which is what's going on in this video you can injure it. You don't need me to tell you this. You can easily go and look it up. I do lots of leg swings and squats to activate the quads. Squats are different than stretching. These are all not dynamic stretches. When you stretch a cold muscle that is called static stretching. You do static stretching on a very warm muscle after a run. But whatever works for you do whatever you want. I'm a competitive runner and ran on a national level.. Good luck with your running stay strong and always push forward.

[@BurlyBaboon]

@@diccram +1 to my boy Oliver, these are all dynamic. You should look up the exact definition of a static stretch in all those studies you refer to talking about the dangers of static stretching before working out. Specifically, how long is the minimum you have to hold the position for for it to be considered static? Should be eye-opening. Maybe do your research next time before hating on quality content from a coach/expert aiming to help the masses with good information

[@diccram]

@@BurlyBaboon It obviously a lot smarter and better than me. Stretch any way you like It doesn't matter to me. Good luck to you and keep training hard.

[@zm6947]

Thanks so much for these! I'll definitely be doing that tomorrow before a run. I must've injured my calf muscle due to not doing enough warm ups before my run.

[@Criticalbench]

Awesome!

[@user-vi6gz3ls8b]

Thanks so much for this routine. It is so simple but effective. I t literally changed whole running game for me.

[@Criticalbench]

You're so welcome!

[@natashagordon8988]

I had major leg tightness in my lower legs to the point where i had to walk more than run. Three weeks ago i started doing these moves plus one or two others before running and i haven't had any lower leg tightness since. My love of running has been renewed!! Thank you for the great info.

[@Criticalbench]

You're welcome, glad to be of help! :-)

[@kamalraj2978]

Thank you so much sir🙏. This will help me improve my running and get injury free😁. You are just awesome 😎

[@Criticalbench]

You're most welcome sir! Glad to be of help 🙏

[@Sama7941]

I just came from running after watching this.MAJOR MAJOR improvement. Thanks a lot!

[@Criticalbench]

You're welcome!

[@SAMoore70]

Morning...great warm-up! Glad I found this and definitely plan to use it!

[@Criticalbench]

Thanks for watching

[@animus3328]

I've been running for 45 years...i am 63 now...your video is excellent....

[@Criticalbench]

Wow. Keep up the good work, Michel!

[@animus3328]

@@Criticalbench at 25 y.o...14'48 5km...now 21'22.. 5km...(imagine!) Have a great evening..

[@himansunayak7241]

Super great job man

[@hariharan3391]

Good sort of Warm-up/stretching., Sure it will be very effective. I am Running around 2Km without any interval, it'll very useful. Thanks for Sharing.

[@Criticalbench]

Thanks for commenting! Have a great day.

[@percyndebele4825]

I am really happy I found this because I have been doing the run-walk progression and I have started having pain in my inner legs, such that it's painful when I frog Squat. I'm looking forward to improving my run to prevent injuries. Thank you. I'll trying this

[@Criticalbench]

We can't wait for you to try it, Percy. We hope this helps!

[@alexandra4873_]

I just started running and I always hated it but now I love it! I drive down to the beach put on Taylor Swift and run to the end of the pier & back 😂 my knees kept hurting when I first started & I realized I hadn’t been stretching beforehand. I can’t wait to try this thank you!

[@ockipoki]

Just getting into running after years of cycling and the higher level of impact is a shock! Hoping these stretches will ease my body into it.

[@Criticalbench]

Best of luck to you

[@nikki_70223]

very helpful.. i will do it tomorrow Before running...well, 'll do it daily 👍....I was looking for this type of video Bcoz of shin pain...👍 Thanks from India 💞

[@TrevorHamberger]

Do heel walking..it helps with shin issues

[@psaiprateek1417]

Fulcanelli will it help to sprint

[@ajwilliams9570]

Thanks brother - perfect warmup for under 5km run + solo AFL training for me 🙏🏽

[@Criticalbench]

Perfect!

[@doloresgreen5457]

Thank you very much coach! These are awesome! I can't wait to try them tomorrow. Greetings from Mexico🇲🇽

[@Criticalbench]

You're welcome. Let us know how it goes :-)

[@RajeshBreaks]

Awesome, thumbs up from India

[@marcoo5]

I’ve given this video so many views over the past couple months😂

[@Criticalbench]

Thank you, Marco!

[@itamar7559]

Ok, it works, big time. Since i starting doing this warm up the distance I’m able to run now is x 3 from what I could before, I’m not joking. I run 12 km and it feels so good. This is probably because of the stretching. I used to ache a lot, my lower back, my shins, I don’t have that horrible feeling of my legs being super heavy. Previous warm ups I used to do concentrated mainly on aerobic exercises, jumping jacks and the like. The stretching makes the difference. I’m very grateful. Brian would probably be an amazing personal trainer.

[@AndreaNoblewellness]

Extremely helpful! Perfect warm up! Thank you!

[@Criticalbench]

You're welcome!

[@byronwelichko8577]

Started running yesterday and my knee was hurting and I mentioned to her that I should probably warm up better next time. This morning this video was in my feed....

[@Criticalbench]

Glad you saw this : )

[@Toopa88]

You are a man and call your knee "her"?

[@fleek8555]

Thanks, good for this beginner!

[@mohdmaksood7711]

Hi

[@akitez1178]

Been suffering with ocd and mental health really bad lately especially not helping being in lockdown all year... I use to box and run all the time but stopped few years ago... today I did my warm up and went for a run... thanks for the video hopefully stay motivated and keep doing !

[@Criticalbench]

So glad you're better and getting back on track... You got this! 💪

[@MistaTomsk]

Just wanna say thank you for this vid. I come back to it on a regular basis.

[@Criticalbench]

Oh that’s great! Keep training hard, Tom 👊

[@francspogu447]

Nice bro thnks....

[@redflame44]

OMG this brilliant.... damn... so many good warm up moves.. thank you sir!!

[@Criticalbench]

You're welcome1

[@jayeshbatule]

Thanks Buddy♥️

[@JasonGafar]

Brother, this was a lifesaver. Thank you so, so, so much. God bless.

[@Criticalbench]

You're welcome!

[@shankar2091]

Thanks a lot. Love from India...,😍

[@Criticalbench]

You're welcome

[@armaanianastha4295]

thanks sir i'll definitely do this warm up before running ☺☺☺

[@Criticalbench]

You're welcome! Thanks for commenting.

[@kylethompson8686]

This is super helpful!! Thank you!