In that second release. So you have like the inhale on top of the breath, maybe like a top of backswing. And then we're kind of on the second exhale, maybe like through impact or maybe just a little bit before.

It is moving from like, it's going from when the first met head touches, right? It goes from the wave, IR wave is going from the first met head towards the heel and then up the body, right?

So I was thinking about the band roll. It's going to promote more of the ERG shape at the pelvis. It's not like I'm getting a lateral compressive force that'll give me an IR representation.

And there you go.

Oh, tropical storm, Nicole, stop it. Sorry.

She said you can show the world.

Hang on, hang on, hang on. Don't confuse the application of superficial muscle activity sequence with the orientation. The orientation is what's happening under all of that at the same time. So I need to grab my pelvis here real quick. I'll show you. Wonderful. So if you look at this through space time, I'm going to give you the textbook representation of a pelvis. So we would see the ASIS and the pubis in the same vertical representation. That would be the textbook representation.

I think so.

If you had a side view, I think we would see how far forward she actually is. But with that degree of anterior pelvic tilt, she's compressing everything downward at that point.

You see it?

Yeah. Like R-O-L-E.

Yeah.

OK, I understand. So that makes sense, the velocity and the time.

And I see it often.

Gotcha. OK. Yeah, that makes sense.

Okay. And so I'm trying to do something just like the right side lying and roll forward backward. And that will create the expansion on my right back if I did it right. Right?

Right.

So the 0.35 seconds, like you spent, had like a longer middle repulsive phase.

Um,

So you're still driving IR from the top down on the back extension and bottom up in the reverse hyper, right?

Yes. Left hand turn.

Awesome. I'm slowing down that side still, aren't I?

So in that case, could I teach them to breathe on the box, expand, and then teach them to exhale and push up?

Yeah. Yeah.

Okay. And so what you may find is that you can actually start to work on a diagonal step. So rather than just trying to step straight sideways, is that you start to work on a diagonal and then as you can turn it to a steeper diagonal, that's where you can start to go backwards.

I would coach the step part to be where I'm first metatarsal down and going back toe heel per se.

Okay, so yeah, I basically found in my own experience that as I've gotten older, I've lost my ability to inhale. As I've done excessive powerlifting, I've lost my ability to internally rotate. I'm very externally rotated driven. And I have no ability to inhale right now. I find that because I do a lot of yoga, and I find that when we need to take deep inhales, I have no ability to inhale.

Okay. Okay. So that's almost a good representation of what's happening up the chain as well, because the, it comes from the, okay. Got it.

My question was about the sequencing of activities to capture the early IR coming from the ground up. Is the reason why you may keep the excursion of the range of motion when you're doing right? And you're capturing the internal rotation on the front foot. Is the reason why you're keeping the excursion of the range of motion low? Because you don't want to create so much internal rotation that you start turning the sacrum away from that side because you're working on accepting the IR off the leg into the pelvis to catch the shape change there.

Okay, so I'm compressing you from the front and I'm compressing you from the back and that's what your hope is, is that you're going to create your turn? No. Okay, so I would say that it's probably not going to enhance what you want it to do, okay? Just because you're creating an anterior compression, you're posting a compression, you're posting a compression. But yet there's people that claim and say, well, I did chest support and rows and my shoulders started to feel better. Right? And so then you have to say, well, why did they start to feel better? Because number one, they weren't you. They may have had posterior expansion capabilities, but they were anteriorly compressed. They lay on something that already compresses them. They compress the backside. They create a reorientation that gives them access to another space to move into. Now it's not ideal necessarily, but they do have more space to move into. In your situation, I would, and I'm not saying yes and I'm not saying no, because again, I want you to feel good. And if it makes you feel good, I'm not going to stop you. But the point is, it's like, when you think about the desired outcome, to create an anterior compression and a posterior compression simultaneously because a retraction activity is, like even if you were just doing a bent over row and not compressing with the bench, I'd give you the same answer. Anytime that you do a retraction based activity, that is an anterior posterior compression. It has to be to get the scapulae into that position. That's why bentover rows help your back squat, right? Because it helps you create more compression anterior and posterior. That's why it helps your bench press because it increases the compression anterior and posterior. What you're going to have to understand is that the high force strategies are not the solution. Assuming you're trying to gain relative motions.