Answer:
warm-up, stretch, workout, stretch
Explanation:
When beginning any workout that is not very light activity such as a walk in the park or something similar you should always warm up your muscles.
After that, if you are doing some high-intensity workouts you should stretch. Especially stretch if you are lifting weights, doing martial arts, gymnastics, or athletics. After the workout is done you can also stretch but recent studies didn't find any benefit to it but more mobility is always good.
The reason it needs to rest is because the juices need time to redistribute, otherwise it will just flow away, leaving you with a brown, overcooked piece of meat. Another important thing to know is the residual heat will continue to cook your steak after you've removed it from the grill or the pan.
