How Much Weight Should You Be Lifting For Each Exercise? (ft RP Hypertrophy App)

[@kwedd5823]

My man is answering questions I didn’t even know I had. Doing the lords work Dr. Mike!

[@DavidRomanKC]

I just finished my first week with the app. I'd love it if you could filter exercises by available equipment. I don't have a full gym at my home and I don't have time to visit a gym as often as I'd like to exercise. So, I have to go through and find exercises that don't require machines and can be done with a set of dumbbells or with body weight. So, a way to filter through exercises would be fantastic! Otherwise, I'm really enjoying having a specific program and not just me randomly selecting exercises I think I should be doing.

[@DeckardManc85]

Is it still the case that you can't specify if want to use free weights only? Just asking as only train at home, have a lot of equipment but no machines and wondering if substituting movements will effect the overall outcome of it?

[@ridoldy]

​@danielwolstenholme9649 You can substitute any exercises and even make your own exercises. It shouldn't change any progression, that's based on how you answer the questions about joint pain, soreness, and pump.

[@DavidRomanKC]

@@DeckardManc85 you can filter exercises now. It's awesome.

[@DeckardManc85]

@@ridoldy thanks for the reply, think I will give it a whirl and see how it is 👍

[@uhsemehicieronlas3]

I warm up for squats with just the bar, take big breaths, brace, pause at the bottom and explode; it does look kinda weird, but it works wonders, then the exercise feels so much better.

[@saviourr69]

Explode up, he didnt mean to explode that way you disgusting fucks

[@cybervoid8442]

I like doing low weight leg extensions before squats

[@NeverComplyEver]

​@@cybervoid8442same. If i dont I only feel hamstrings in my squats

[@uhsemehicieronlas3]

@@NeverComplyEver I don't think I ever tried them as warm up, will give it a try

[@PULAG]

Just gotta say fk whatever everyone else is thinking/judging around you. They're clearly not educated.

[@IvanHernandez-ce2tf]

I don't think I can afford the membership but I appreciate all the free content you guys have shared with us.

[@scanasbaz]

Dr Mike is the gift that keeps on giving

[@shardfilterbox]

I first read this as "Dr Mike is the girl that keeps on giving." which sounds like something he would say lol

[@scanasbaz]

😂@@shardfilterbox

[@AngryOscillator]

@@shardfilterbox but not something she would say

[@kaycee5031]

He gave me herpes!

[@the1beetsy]

Brooo, you don't know how much I appreciate you.

[@dosboot1]

Hey RP, your training videos (where you record someone's work in the gym) should include warm up sets! If it is too boring to include "in full" then just add some captions off to the side that at least shows the interested viewers that you did in fact have a very comprehensive warm up.

[@Zorba63]

Great video, so good to hear you explain warming up properly. Looking forward to the App!

[@journeywithjoe2]

Great app. I've tried them all. This has the perfect balance. Well integrated features. Works great on desktop or phone. Thanks for building.

[@HWORD-xg6hi]

already on the list for the App. I was very appreciative of the two massive PDFs you also provided!!

[@CleanCutt]

focusing on all things eccentric these days ... correct form ... and rep range determines my weight with 1-2 reps in reserve. I can load the bar and crunch out reps and sets forgetting all the above ... or check my ego at the door and do things properly. Thanks Dr Mike. I've learnt a lot from you. I've even changed my split to a push, pull, legs routine.

[@Beliefacy]

Same, PPL changed a lot for me personally

[@TheMakki]

Anecdotally, do a set or two of backoff sets. I find this brings my nervous system closer to baseline and I'm not so tense later in the day.

[@nmnate]

Hey - I like my 5 minutes on the spin bike (or hand bike for upper days)! In the winter I really find it important to get my core temp up a little before doing mobility work and warm up sets. In the summer, I don't find it quite as useful, or at least not as useful as doing some mobility drills.

[@EmilWestrum]

cool story bro.

[@akbananachucker2441]

Long story bro

[@ManusPeperzak]

Only lightweight babyyy!

[@leonardceres9061]

Ain’t nothing but a peanut

[@LucidLivingYT]

YEEEEE BUDDEEEEEH

[@wizzelhoart]

light weight baby conny roleman

[@Night_Terror_]

EVERYBODY WANNA BE A BODYBUILDER BUT DONT WANNA LIFT NO LIGHT ASS WEIGHT

[@DiskoKDiskoL]

WOOOOOOOOOOOOOO

[@fifis101]

My simple go-to warm up method is 50%, 75%, then 100% weight working set. For example: working weight is going to be 100kg for 12 reps, warm up set 1 is 50kg for 12 reps, warm up set 2 is 75kg for 12 reps, then the next set is your first working set of 100kg for 12 reps. Warm up reps can be adjusted depening on how you feel that day. After listening to Mike I may try a 100% warm up set but just a few reps.

[@taylorsholes596]

I find the heavier I have to go on an exercise and the larger the range of motion the more warmups I personally need. Military press with 175 work set takes maybe 2 warmups. Squatting with 405 is usually like 5-6 warmup sets, usually in the 2-5 rep range. Just my take though

[@fifis101]

@@taylorsholes596 Sounds fair. I never lift under 8 reps, so I generally only need 2 warm ups most of the time.

[@biosphere8488]

The problem with 25+ reps with 5 or more in the gas tank, is that it's arguably equal to a standard bland 8 hour work day

[@BJJMadeEasy]

That’s why stick to lower end rep ranges

[@5andthreequarters]

It might be OD, but I like to track and keep my warm ups consistent within sessions. The problem I have with my current tracking app is that the warm-ups get calculated into the overall volume. I know you said to just do the warm-ups by feel, but if there's a way to build the warm-ups into the app, yet have them not factor into the working sets, that might be a cool feature. Please forgive me if your app already does that or every other app that's out there already does that except the one I'm using. Regardless I'm looking forward to trying yours out once it's released. After all everything I know about lifting is because of you.

[@DizzyDisco93]

There's an app called Strong that allows you to tell it what the set is; warm up, drop, or failure. You can also make custom workouts if the one you're trying to track isn't in their list. I haven't used it beyond tinkering with yet, so I couldn't comment on other features.

[@5andthreequarters]

@@DizzyDisco93 thank you so much! I'll check it out. And I told my daughter that someone replied to one of my comments on KZbin and she said that I was famous. So thanks for that too

[@doyourownresearch7297]

OCD?

[@barryhill2836]

I really enjoy after my potentiation set of my working weight, I do a set of 1-2 rep max weight, and then jump back down to my regular 5-8 rep working weight. I don't know why but it makes the working sets feel much easier.

[@pinolyzerproductionsinc.1062]

Because you stimulated your CNS for the heavier weight, that going back to a lower weight is going to feel much easier than if you hadn’t done the max weight set(s)

[@tensey4278]

Junk volume

[@Sharkyktc001]

Same. Greg Nuckol's Stronger by Science programming includes optional 'overwarm singles' before your strength work. Not a 1rm, just a heavier than your working sets single. Always makes the 'real' sets afterwards feel so much lighter and snappier

[@bofadestheosphilus7192]

@@tensey4278 ignorant comment

[@cdubs2697]

@@tensey4278 that’s not what junk volume is lol

[@TheMusicalicious]

Omg, i love this man. He is so honest, and thanks for your Videos.

[@pauljarrett3444]

Thanks for the awesome content Dr Mike! Completely changed my approach to training. I've gotten older and am finding my mind and body can push limits in a workout but recovering is way harder. I seem to hit my MRV much more frequently than I hope! How do I adapt?

[@AngryOscillator]

Either TRT or psychologically (assuming you've already optimized recovery: sleep, food, relaxation)

[@anthonygphoto6225]

this video series has me pumped for the app.

[@cryptologic6002]

Just started using the app. This vid is extremely helpful with understanding the warm up process.

[@JM-tu8mg]

One thing kept bothering me and I really want to hear your thoughts on this. I usually found myself couldn’t keep a stable rep numbers progression due to some days I feel strong and some days I feel weak. This actually makes my progressive overload very hard to track. For example, last week I can bench 10 rep 3 sets, this week I feel weaker and I can only do 8 rep 3 sets same weight. Next week it’s going to be 9 reps mixed with some 10 reps.

[@SiegeHamster]

Would like to hear his thoughts on this as well

[@LuisEMG]

I'm on the same boat sometimes I'm just out of it and can barely squeeze out same volume as last time. I found what works for me is if I can consistently do the same sets and reps two consecutive sessions then I'm OK with adding weight or reps the next time. but curious to see what Dr. Mike thinks

[@chakchakswags]

If you feel weaker weak after weak from his previous videos, it can be an indication of fatigue or your diet isn’t dialed into your current goals. I’m sure he’ll answer though but I’m just ballparking here

[@santaskiddo7503]

true sometimes I fail to hit my own PR's of the previous times

[@YungShat]

Dr. Mike has described this in several videos, and I believe he relates this scenario to accumulated fatigue. Basically, over time, as you lift more weight or perform more reps with the same weight, you can cause a build up of fatigue in muscles, joints, etc.. and in order to mitigate the fatigue accumulation, it’s important to do a deload. The deload is a time period, maybe a week, where you train with much less weight and/or reps. This will give your body time to heal, and then you can begin another mesocycle, or progressively overload again for about a month or more until you see that downward trend in performance again, in this case you see inconsistent rep counts and feel weak certain weeks.. then you deload again. He outlines deloads and mesocycles in other videos. If you cruise around his channel and other channels involving Dr. Mike, you’ll see all the info you need. Hope this helps!

[@liamburns8554]

“I helpeded” made me laugh hard, for a long time. I can’t entirely explain why. I am still laughing

[@aalogic2]

Hyped for this app, looking forward to release! Gotta support the lambo fund.

[@L3x4Pr0ne]

Slowing down the negative on all my lifts was a game changer for me. I do it for about a four-count negative with a big stretch at the bottom. I also had to drop the weights significantly because of it. The result has been better WAY growth, less systemic fatigue, better recovery and best yet, my joints have never felt better. Folks. Surprise…this guy knows his shit. Take it to heart and leave the ego at the door. This was huge for me…that’s right, realizing not a single person cares how much I lift was also a game changer.

[@varietyryan]

i’m going to apply this! i’ve only been working out for about 3 months now

[@solidscrepe5085]

Hi Dr Mike. Thanks for the vid today.

[@CagedSUPERMAN]

Sunday gunday starts with preacher curls at 80lbs drop set to 60, move up to 90lbs drop set to 60, up to 110 drop set to 60. Sometimes jump to 120. Then a multitude of other exercises

[@Jimminityjabooboo]

It’s true, Olympic Weightlifters are better than all of us

[@AvidEric]

Just starting out after having been absolutely sedentary all day for the past 17 years and even 3/4th of a year completely bound to the bed due to multiple surgeries two years back, listening to this I'm pretty sure with so much warm up I won't even make it to a working set. Even getting the warm up done will be more than challenging enough... 😯

[@AngryOscillator]

Chances are you wont be lifting heavy weight. A few body weight reps, maybe a few reps at half load, maybe a few at or around the load, then get after it.

[@matthewfaltings3991]

Its May, Dr. Mike. We're waiting!!!

[@QuitterKiller]

Can you make a video on resting between reps? Like is it ok to stand for a few seconds between reps of squats, or letting your arms hang for a few seconds between reps of bicep curls?

[@emileriksen2481]

No it will completely ruin your progress.

[@billsemenoff]

In his recent video, I think is the answer. You see if it gets you a better pump

[@calumbell2276]

​@@emileriksen2481 No it wont.

[@muscleandmath2910]

​@@calumbell2276whoosh.

[@taylorsholes596]

Resting for a breath or two at the top of heavy squats is pretty common towards the end of a tough set. It’s perfectly fine, the only thing I would beware of is if you do it while doing a set that you want to use to calculate a 1rm with - it will throw off the calf’s. But for hypertrophy it doesn’t matter

[@ahmadjamalmughal47]

Man I really appreciate the 'no need to buy app' disclaimer because I do want to buy it, but I can't right now, in near future I will.

[@capomatrice]

Add a toggle for 2.5 lb increments? (It matters for some folks!)

[@deltalima6703]

No. No it doesnt. Even obese senior citizens use 15lbs increments. 🙄

[@doyourownresearch7297]

@@deltalima6703 you must be so weak. I go for more 20kg granularity, except for bicep curls which I step up 25kg each time.

[@deltalima6703]

@doyourownresearch7297 you are correct, I am pretty weak. I need double the strength on biceps to reach my goals and 1.5x the strength on back. Legs are fine but they used to be twice as strong, so there is room for improvement there too.

[@FightingGravity247]

Will there be a strength based programming app? Similar to how there is a “Scientific principals of hypertrophy training” and “scientific principals of strength training” books.

[@araragikoyomi99]

Dr.Mike has stated that they have no plans for a strength training app, but he does recommend the juggernaut AI app for it. I used it on my last strength meso and I really liked it.

[@Kayronator]

Shouldn't there a confirmation email coming that we are on the beta list? I didn't get any of those.

[@RenaissancePeriodization]

please email [e-mail] and they can check/confirm for you. Emails could go to spam/junk folders as well. Thanks!

[@AdamS789]

I checked but never received it. Not in spam. Tried to register again and still no email.

[@chaceclark1467]

Here is a question for a video mike. On a compound lift if an secondary muscle is not the limiting factor, so it doesn't approach, failure how can we count that set as a partial set for the secondary muscle? Can we?

[@Yupppi]

I hate doing like 10 reps of squat/deadlift on just the empty bar or bodyweight. It feels so intense and burns. Which is bonkers to me because I don't experience too much heavy breath with 2 min breaks between heavy sets of 6 and in general think I'm in decent cardiovascular shape. Maybe I put so much effort into bracing and tensioning the muscles when I don't have to push the weight that the worst part of the training is always the warm up. If I go straight to 50% -> increasing weight in the lift with less reps it's much less exhausting. I don't do that because I don't want knee pain or something that comes from not warming up the joints, but god damn I need a breathing break before hitting the sets if I do really lightweight warm up sets with a lot of reps. But fuck arms or plate above head deep squats. Just 3 of them already kills me.

[@bigman9854]

Remember… No rushing

[@thesaurusrex7919]

Ive always liked Dr. Mikes sense of humor.

[@Blampa1456]

dr mike is my everything

[@EarhirX]

I’m quite hyped for the hypertrophy app

[@quinny086]

How much will the app cost for the year if we get before middle of May?

[@danielswart5168]

I had to watch a vshred ad to watch this - You Owe Me!

[@keithsteele1552]

Please link this video (or the relevant clip) to the "How to choose your starting weight" in the app.

[@StMargorach]

I decided yesterday to start at the same weight and reps for the next couple of weeks and only increase my technique and increase the time while doing controlled eccentricss

[@jordanlewis4308]

I’m thinking about mid may 0:57

[@SS-wi4tm]

Can you do an episode on digital weights and the best exercises on those machines (like the vitruvian)

[@Beardsan]

Damn. Needed this right now :D

[@karthikayanagaraj9426]

Would you consider doing a video on the hex bar squat please? Post shoulder surgery i am struggling with axial loading and the required flexibility, and was wondering if its a good alternative?

[@Chancho1987]

I helped ittttt 😆 🤣 my man Dr. Mike. Hope you get another session in with Izzy and Trevor 💪

[@Safferz]

I know this is a silly question but should I be doing a comprehensive warm up for each muscle group I’m going to work that day? I.e. one for biceps, one for back, one for chest, etc.? I tend to do a very basic, couple of minutes warm up of arm circles, shoulder/arm stretches, body weight squats, and maybe a small set of 50% weight just to warm up. Just hoping to make the most use of my warm-up and appreciate any help, thank you! (Beginner to intermediate lifter)

[@rmp5s]

Wish I found this series a few days ago. Got the app and had to figure some of this out at the gym yesterday. 🤣

[@Pdotta1]

a video that includes the warmpup sets for us newbies please.

[@catalinprala2241]

Sooo... dumb question guys... do I log in the total weight for a dumbell exercise or just one dumbell weight? Like for example for chest flyes or shoulder lateral raises? Also, how do I log stuff like lunges? Total number of lifts or per-leg?

[@nikospantelis6492]

Hey Mr Mike/guys, I have a question about warmup sets Mike says we should do some warmup sets prior to our training Does that mean we should do warmups for all 5-6 different exercises every day? And for isolation exercises too? And, should we do them all before starting training, or should we do each exercise's warmup just before we start the exact exercise? In any case, it seems like each session will take lots of time to complete.

[@thetissuebandit5815]

Warm up your compounds focusing mainly on the first exercise you do. For example do a full warm up for squats then maybe a smaller warm up for RDLs then minimal or no warm up for leg extensions

[@DemirAhmetov]

Mike sounds like Vince Vaughn to me and now I cant unhear it

[@Morelum1]

Why did you duplicate exercise instead of changing the weight on the same exercise, but in the second set? Seems a bit too complex for a simple load adjustment

[@joeythedietitian]

If we're an intermediate or advanced trainee and we do 3-4 RIR on week 1 vs 2 RIR, will that mess up the algorithm? Or is there a way to customize the RIRs so it follows the format you'd recommend for intermediate or advanced trainees?

[@RedHoodFH]

Would you recommend this process per muscle group or per workout? For example, warm up for incline bench, would you then warm up again for flat bench?

[@davorzdralo8000]

No, you don't need to warm up the same muscle group again. Maybe one set for the sake of form, but that's not necessary.

[@Junitaco]

I have the app. It does not show an option to "Duplicate Excercise".

[@mauricezaoui9195]

Can't find the duplicate option? Should I use "add an exercise" instead?

[@MThomas92]

Dr. Mike, is it a real app? Its not in the app store on IOS. Or is it a webpage that you save to homescreen

[@gingercore69]

Your videos are amazing, maybe you can help me with a problem i have... I have with the bar and plates at home, about 100kg... But i can squat 135kg for 3 reps... I wanna get stronger in squats, bench press, deadlift, hip thrust, over head press and bent over row... With what i got, what can i do? I was thinking trying to work on doing more reps when i get to.100kg im each excercise... But im.not sure how i would do it... Besides, i guess its a type of strenght tonbe able to lift more times instead of higher weight, right?

[@Mindfullifting]

If you only have 100kg i would experiment with higher reps, shorter rest and more difficult variations. For example 20 reps with 100 kg is a great goal. Or 5 sets of 5 with only 1 min rest. Or doing them tom platz style with heel raised. Or adding in a pause. Doing Romanian deadlift instead of normal deadlift. So many options. Watch alec enkiri, natural hypertrophy and alex leonidas for variations.

[@DaddyGandhi]

I have a similar situation where I've maxed out some leg exercises on my home gear. Best thing I've found for me is to do a really slow eccentric and try harder variations, though sooner or later we might just need more plates

[@Rave.-]

Hi Mike, is there any particular reason you can't just change the weight for set 2 in the app, instead of duplicating the exercise? Does that mess with whatever algorithm it's using or something if you change the weight? Also the "keep for the rest of the meso" option was a little confusing. Will my bench now have an extra set for the meso? Or distinctly 2 "different" benches where the first one is lower weight and the second is heavier? Unless I were to make them the same weight and then they are just kinda... needlessly separate in the app. Thanks ahead of time for any clarification you can provide!

[@RenaissancePeriodization]

Yeah, it would mess with the algorithm and that's why duplicating an exercise would be ideal for changing the weights.

[@MetalsForBrunch]

The amount of weight depends on how you feel imo. Some days you feel super tired some days you feel like hercules, when i'm sick I take it really easy.

[@readinessforge]

Is it only for hypertrophy or can we use it for strength and endurance as well?

[@KneeGrowDoingKneeGrowThings]

Any issue in going to muscular failure on each exercise specifically when not doing compounds

[@Mads12211]

Dr Mike, is the app available on phone and is it purchaseable with Google credit?

[@darrianweathington1923]

All I got from Dr Mike this video was "remember no Russian" then I had flashbacks

[@kimberlydeprey]

Wish I had my own gym or need to do this on a Sunday morning. Always feel rushed at my gym because it’s so packed. Wish we had more gym,s near us. Maybe I need to move. Hahaha

[@johnnykarate_SweepLeg]

I like to egregiously underestimate my working weights so that I feel like I am making insane gains by the end of the macro cycle. (Jk)

[@pokesprite266]

Idea for video: What factors determine vascularity

[@markojankovic5256]

Dr.Mike, Or somebody else, Can you tell us what weight to log in when we are working with dumbbells? Weigth of a single dum or both of them? Thank you!

[@catalinprala2241]

Basically had the same identical question. Found out the answer?

[@pedrob7374]

Dude is there any way you all can add progression tracking across mezo's to the app.. (for example I look at my high bar back squat and can see my overall progression)

[@badboyreeves]

dr mike, are supersets going to be a optioon on the app? and other intensity techniques? thanks!

[@tomfly7064]

Dr Mike, how do we know how many sets to do? I have the app but I'm confused. I'm so used to doing 5x8 doing 2 sets doesn't seem right

[@deansilva8401]

@dr mike How come I'm only able to select 1 weight for all my sets of any given exercise in the app? What if i want to program in pyramid sets?

[@danieluwu97]

Is the rp app only in lbs or can I change it to kg?

[@AllenL2R]

To create an asynchronous split, do you have to create your own program in the app? Or can you take one of the presets and adapt it? Thanks!

[@robnott6622]

Mike, I alternate bench press with Lat pulldowns. And then I continue alternating. Does the alternating assist as a warmup for the body?

[@danielosorio7297]

Do you do a warm-up for each exercise during your session or only a warm-up on the first exercise of your session?

[@dirtygeazer9266]

Depends if I were you warm up for technical lifts 2x5 just the barbel 1x5 45%, 3 65%, 2 85% do that without break then after all of that wait 2-5minutes start your top sets

[@dirtygeazer9266]

Anything that has a lot of people injuring themselves so bench squat deadlift etc

[@nicorellius]

Sometimes when short on time I feel compelled to warm up non target muscles in between working sets. For example, if I'm doing working sets of hip thrusts, during the rest I catch myself wanting to do light warm ups for lunges. I'm assuming this is a no go, but wondering if anyone else does this or if there's a safe way to do this.

[@chrysortega65]

I have been trying to locate the training programs but have been unable to find them. Any help is greatly appreciated.

[@tannerharcus8833]

i love rp such a amazing team and channel

[@jaydaboi8990]

@@thedrumknight get An life😂

[@joemags5748]

Will this app work on the Apple 9 watch from my phone?

[@acid1225]

How many working sets per muscle group would be good for a beginner?

[@cooluser23]

Does the app work with WearOS? I like leaving my phone in a corner, so I don't look at it between sets.

[@DarthNoshitam]

I really hope there is a way to export your workouts into a spreadsheet so i can add them to my log

[@JenniferMathewslive2]

I would love to do this but am clueless how to begin.

[@tyrincarnate3854]

Is there ever going to be functionality to focus strength over hypertrophy?

[@alexwelch1520]

How many sets does RP app normally program per exercise? Are there max or Deload weeks built in?

[@jimdshea]

Dr. Mike - how does " not rushing" jive with idea of 60-90 seconds of rest btw sets? Is 90 seconds 'not rushing?' I believe you've said it here, but Ive def seen Cutler advising Eddie Hall to only rest 90 seconds for hypertrophy... Vs. waiting 2 weeks btw sets for strength. Tl;dr -- clarify on rest periods btw sets. Love ya + thx!!

[@zelenisok]

The short rest thing is bro science. Actual science says shorter rests are actually not that good for hypertrophy, they decrease the quality of sets. You need a good rest so you muscles almost return to their full capacity, and thats better for hypertrophy. In practical terms, you can take as a rule of thumb 3-4min for compound exercises. If youre isolating smaller muscles, they need less time to return to almost full capacity and be ready for another good working set, so there you need less rest, if want a rule of thumb you can take eg one minute as rest for smaller muscle isolation exercises. That short rest stuff is a big reason why bro training has so many sets, their sets are suboptimal, so they do more of them to make up for that. But if youre doing good hard working sets, with good rest between them, you need like 4-6 working sets for a muscle group per workout, and thats perfectly enough to stimulate basically all the hypertrophy you can hope for.

[@jimdshea]

@@zelenisok Sir - thank you so much for taking the time to write this out. I certainly feel like I get a much better set with a 3ish min rest on compounds -- can literally be the difference between another +1-2 reps sometimes. Anyway - I really appreciate the response! Have a good one.

[@brandonwilliams7252]

Is it bad to take each working set to failure? I usually stop when I’m in my desired rep range and don’t feel like I can do another rep. I wonder if I should back off a little

[@TheCulturelab]

So what if I mess up my RIR guess. Is there a way to adjust for that?

[@deanrowe8045]

How long till we can use the app Mike ?

[@oGOHSTo]

Will this app take the place of the RP custom templates

[@MrKentheken]

Is RP avaialable on Applewatch?

[@slavalavshuk]

Ayo Dr.Mike where the slides at??🤨🤨🤨🤨🤨🤨🤨

[@kramerdashwood]

Take aways: excellent form during warmups