And again, it's essentially a reduction in the influence of gravity. We're going to start with foot contacts. So what we want to do is think about being right foot heavy if we're going to move somebody straight back on that right side. We're going to keep them right foot heavy and be biasing them back into the right. The way we're going to do that is keep the weight along the inside of the right foot. If you think about putting pressure on the first metatarsal head and then moving the center of gravity back towards the right heel, that's going to start to move you in the correct direction. If we apply a little bit of pressure on the left first metatarsal head under these circumstances with the right foot back, what we're going to get is a perfect representation where everything's going to move us back into the delay strategy on the right side. The angle of pull is going to follow right along that line between the first metatarsal head and the medial heel on the right side. Exhale on the exertion so we get the breathing mechanics to match the axial skeletal mechanics. That would be step one, so that's going to start to move us back on the right. The way you're going to know is you're actually going to recapture that right hip internal rotation under those circumstances. Now we still have the situation where we have a sacrum that is oriented to the right, and so we want a left-facing sacrum under these circumstances. The reason that we want to do this is we're going to put the base of that sacrum on the right side, we're going to push that forward so it's actually squared to the front, without the late propulsive strategy that was initially applied to the pelvis. And so now we're just going to flip flop our stance. And what I would suggest that you do is instead of having that direct line of pull down that line on the right, you simply take a step to your left. And so now we're going to pull down on an oblique angle. So that line of pull is going to change its direction—from a straight back to an upper right to a lower left. So we're going to aim for the inside edge of that left medial heel with our angle of pull. As far as our foot contacts, you're going to apply pressure to the medial heel first, that's going to ensure that we're getting the appropriate angle of pull, then apply pressure to the right heel and then the first metatarsal head, and what you're going to feel is you're going to feel that pressure against the backside of the pelvis that's going to start to push the right sacral base forward to square to the front.

And again, it's essentially a reduction in the influence of gravity. We're going to start with foot contacts, so what we want to do is we want to think about being right foot heavy if we're going to move somebody straight back on that right side. We're going to keep them right foot heavy and we're going to be biasing them back into the right. The way we're going to do that is by keeping the weight along the inside of the right foot. So if you think about putting pressure on the first metatarsal head and then moving the center of gravity back towards the right heel, that's going to start to move you in the correct direction. If we apply a little bit of pressure on the left first metatarsal head under these circumstances with the right foot back, then what we're going to get is we're going to get this perfect representation where everything's going to move us back into the delay strategy on the right side. The angle of pull is going to follow right along that line between the first metatarsal head and the medial heel on the right side. Exhale on the exertion, so we get the breathing mechanics to match the axial skeletal mechanics. That would be step one, so that's going to start to move us back on the right. The way you're going to know is that you're actually going to recapture that right hip internal rotation under those circumstances. Now we still have the situation where we have a sacrum that is oriented to the right, and so we want a left-facing sacrum under these circumstances. The reason that we want to do this is we're going to put the base of that sacrum on the right side. We're going to push that forward so it's actually squared to the front, without the late propulsive strategy that was initially applied to the pelvis. And so now we're just going to flip-flop our stance. And what I would suggest that you do is instead of having that direct line of pull down along that line on the right, you simply take a step to your left. And so now we're going to pull down on an oblique angle. So that line of pull is going to change its direction. It's going to go from a straight back to an upper right to a lower left. So we're going to aim for the inside edge of that left medial heel with our angle of pull. As far as our foot contacts, you're going to apply pressure to the medial heel first. That's going to ensure that we're getting the appropriate angle of pull. Then apply pressure to the right heel and then the first metatarsal head. And what you're going to feel is you're going to feel that pressure against the backside of the pelvis that's going to start to push the right sacral base forward to square to the front.

Move them back on the right first, then try to make the orientation to the left by applying pressure to the right sacral base. Don't forget your foot contacts, don't forget your line of pull, and remember to exhale on the exertion so the breathing mechanics match the axial skeletal mechanics.

If we were to try to move them back on the left too soon, all you're going to get is a left orientation very similar to what we saw when trying to move people too quickly to the left side with the wides. Once we get them moved from right to left, then we can start to move them backwards. So using the cable chop like we did yesterday, we're going to set this up so that we're actually creating a force from right to left. And if we look at the foot setup, we're going to start with the left heel heavy. But we're going to bias our pull so that we pull from right to left. We're going to pull backwards into that left heel. So we need to maintain weight along the inside edge of that right foot. But again, we're going to stay heel heavy. We want to think about pushing from heel to heel under these circumstances because if we go too far towards the forefoot, so if we start to put too much pressure towards that right first metatarsal head, what we're going to do is we're going to try to turn people too soon. And again, that's what we're going to start to see this orientation. Exhale on the exertion as we typically would. Inhale on the return. And then we're going to move to step two so once we move you from right to left, we're going to start to see the ears return on the right. We're going to start to recapture some internal rotation as well and then we're gonna start to move you backwards. So now we're gonna flip flop the stance just a little bit. We're gonna get a little bit deeper into this right foot forward, left foot back stance. We're gonna move the pressure on the left side from first metatarsal head back into the left heel. We wanna make sure that we're pushing straight back as much as we can, thus the deeper stance. So the line of pull now is still going to be on our blade from right to left, but it's gonna be a much steeper pull. And again, we're aiming for the inside edge of that left heel. So as you pull down and back, if you were to hold that bottom position and take an inhale, you should feel expansion on that posterior left side. Now, word of caution. And one of the common mistakes that people make here is getting a little bit too aggressive with their pulls, and they start to pull towards the outside of the right knee instead of aiming for the inside edge of that left heel. Under those circumstances, what you end up doing is you end up erring on both hips and you go right back into your external rotation substitution. You get a lot of lumbar spine motion and you don't capture the relative motion in the hip and the pelvis like we would.

You get a lot of lumbar spine motion and you don't capture the relative motion in the hip and the pelvis like we would. So quick review, make sure you get your foot contacts. We're going to be biased very, very heavy towards this left medial heel. Under most circumstances, remember your line of pull. We're going to be pulling more from right to left initially and then we're going to pull more back and to the left. Exhale in the exertion. If you're having trouble capturing the early representation on the left side, pause at the bottom of your pull, take an inhale, make sure you're capturing the expansion. Hopefully that helps a few of you people to separate the difference between your narrows and your wides in regards to your cable chops.

We need to bring this side of the pelvis up and then we want to orient it in the opposite direction so we can start to pick up some true internal rotation. So one of the easier ways to do this is to elevate the front foot. So the picture that we're going to use here is we're going to show a front foot elevated split squat. You're absolutely correct. We want to put that pressure on the first metatarsal head initially because what we have here is an external rotation deficit representation with the first superimposition of internal rotation on top of that. So that first metatarsal head becomes very, very important. It's also going to keep us pushing back and to the left, as you said. We want to keep pressure against the right side of the sacrum to keep it forward, because as we descend, the sacrum is going to square to the front in our nutated internal rotation representation. Now the thing that we want to recognize though is as we descend we're going to move that pressure back towards the heel because what we don't want to do is we don't want to elevate the heel because that's going to move us in towards a late representation which is an externally rotated position with a reduction in internal rotation. So if we're trying to maximize our internal rotation at the bottom of the split squat we want to make sure that that center of gravity is staying back over the heel but we want the tibia to translate forward as far as we can with that heavy heel. That's what's going to give us the maximum representation of internal rotation at the bottom of the split squat. Another point that I want to make is to stop the descent of the split squat as the tibia reaches its maximum translation forward. If you exceed that depth, what's going to happen is you're going to shift a yielding action up into the lumbar spine, which is going to try to turn it in the opposite direction. So it's going to try to turn the spine to the right. We want to make sure that everything stays oriented to the left, so we can keep pushing back on that left oblique throughout the activity.

So I was rewatching the video you did on Lee's plyo step in the video where like, like the different quadrants of the pelvic outlet drawn up.

Okay, yeah, it's been a while.

Yeah, it's back in, it's one, almost a year ago, I guess.

Yeah, that's a lifetime for me, man. Like a dog. I'm like a dog. It's like seven years.

All right, I'll try to do a little refresher into the question. I think I remember it. So I'm cool with the reference. So the example you're using was like someone stealing a base from first to second. So be like, cut off the left leg. Yeah. I'm cool with the initial representation is they're just standing there in like a slight hip hinge, athletic position, where the anterior outlet bilaterally is concentric and posterior eccentric. I was wondering if you could talk specifically about the changes that occur as they lift the left leg up to reposition into the pliostat, because I'm not really seeing why on the right side anterior you have that switch to eccentric overcoming. And then left becomes eccentric yielding. But to me, the conditions on the right side, it doesn't work like that. Extremity really changes because you don't pick that side up. So I'm just curious why that flips to eccentric in the right anterior outlet.

I think I remember it.

So I'm comfortable with the reference. The example you were using was like someone stealing a base from first to second, where we cut off the left leg. I'm okay with the initial representation being that they're just standing there in a slight hip hinge, athletic position, where the anterior outlet is concentric bilaterally and posterior eccentric. I was wondering if you could talk specifically about the changes that occur as they lift the left leg up to reposition into the pliostat, because I'm not really seeing why, on the right side, the anterior outlet switches to eccentric overcoming. And then the left side becomes eccentric yielding. But to me, the conditions on the right side don't work like that because the extremity really changes when you don't pick that side up. So I'm just curious why that flips to eccentric in the right anterior outlet.

OK, what happens? You have to think in moments here. Don't think in sustained durations, because this is fast. This is something that happens very, very quickly.

Yeah.

All right. If you're just standing there, and I unweight that foot.

The left foot.

That's what we're talking about, right?

Yeah.

Okay. If I unweight that foot, how hard are you pushing into the ground? Not at all. Okay. Which direction is your center of gravity going?

Uh, it's going to fall to the left.

Okay, how can that possibly be if I have a concentric orientation of the anterior outlet?

Why wouldn't you just need the eccentric orientation on the left to give you space to move there?

That's what I was saying. You're picking up your left foot. Okay, somebody needs to mute. So you pick up your left foot, center of gravity is going to fall to the left, right? It's going to move to the left, down. It's going to move down into the left. Am I correct?

Right.

OK, how does it get there?

So I see why the eccentric, why it needs to go eccentric orientation in the left anterior outlet, but why does the right anterior outlet also need to be eccentrically oriented?

Well, what is that like doing?

To me, it's on. The way I'm thinking about it, you need a concentric strategy posteriorly and anteriorly on the right, because you're pushing.

You think you're pushing?