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It’s important to promote blood flow and joint lubrication for the muscles and joints explains Aaptiv Trainer Sultan Malik. For lifting heavy, this looks like three to five minutes of dynamic stretching. This should be followed by bodyweight moves that resemble the movements you’ll be doing in your weighted workout. For example, lunges prior to a leg workout, like the leg press. We can’t stress enough the importance of learning and perfecting your form. Having the right form for the workout or moves that you perform is the difference between a healthy, productive workout and a dangerous one.