Warm-ups (transcription):

[Johnny] "A warm-up or movement preparation refers to a systematic approach aimed at priming the body for physical activity or performance. It typically includes a series of dynamic movements, mobility exercises, and activation drills designed to enhance joint range of motion, increase blood flow to muscles, and improve overall movement patterns. The goal of movement preparation is to reduce the risk of injury, enhance performance, and ensure the body is adequately prepared for the physical challenges ahead."

[Sam] "For me, the best part of warming up is literally getting warm. I hate being cold, and I especially hate working out cold. Being warm means you’ll be more flexible, have better blood flow, and be less achy. My favorite warm-ups are: cardio, dynamic stretches, and intrinsic exercises. I typically do all three every time, but doing at least one of these before every workout will put you in a better position to kill your training session."