So there's her ground contact on the right side. And again, don't freak out. Sprinters are always going to kind of look like they're pronating because they are pronating. But you can see that she's coming off of her foot there. So you look at how long she's in this sort of mid-stance representation here, right before max propulsion. It's very brief. And then you can see, if you drew a line up the calcaneus into her lower leg, it's relatively square to the vertical. And if we go to the left side, so there's her ground contact. There's her max propulsion and then watch. There you go. See that? You see the tilt? So there's the orientation. So that's it, and if you look at her pelvis, so she's got the perfect outfit on because that light gray is very easy to see the lumbar compensation. You see her low back turning to the left, twisting her spine to the left to get her foot into this space. This is a lumbar compensation for her to land on the ground. And then she has to orient the pelvis forward over top of this to push down into the ground, which increases the time that she's on the ground on her left side. And so this is why you're seeing her center of gravity is way over her foot. And so she's pushing down through the forefoot right now, but she's still applying internal rotation into the ground. It's a really long time to be applying internal rotation into the ground. So worst case scenario, apply force downward into the ground in an external rotation representation. That's the first part. The second part is do it for a really long time.

The ER of the right.

Yes.

Do the same thing in the arm.

Okay. So the setup is wrong. Coaching cues are wrong. Clients not ready. So, so that's, that's what you figure out in real time. And again, because the setup, the setup does matter. It's like, so if you, so if you create If you create a foot contact that results in an orientation, would you expect a favorable outcome in regards to the execution of the exercise? No. Because the sequence of events that would follow that would be iterative. Literally, you're going to create a situation all the way up through the actual skin, unless you know how to bias it to create a local effect. then I'm okay with that, right? And so then you have to make that decision. Like what are you trying to do? And then the cues and the execution follow suit, right? It's just like when you're mobilizing a joint and you don't want propagation of energy associated with that, mobilization. I want a local effect. I'm just trying to keep this local. I don't want it to spread out. I don't want to dampen the influence. You intentionally restrict movement. You should. You should intentionally restrict movement. Let's put it that way. A lot of people don't, and then they wonder why it doesn't work. Okay, this is no different. It's just an intervention, right? And so you just have to decide, it's like what type of an execution am I going for here? Am I trying to get a local effect where I'm going to intentionally constrain? Or am I trying to get a much more global effect and I'm unintentionally constraining the system? But you'll identify that in execution. And if you can't identify it in execution, your KPI will show you. And then if you're paying attention, you'd see the unfavorable result, and then you see the execution and you start putting things together as far as, oh, this is how your problem solved. So it's like, oh, I need you to do this instead of that, or I need you to pick another exercise, or I need to do something else first, right? And that's how you evolve the process.

So I have absolute motion, right? I have an orientation of the end. So everything below the knee can move in the same direction, but with relative motions in the opposite, correct? Here you go. You ready? Late, external rotation on the right side of the pelvis looks like what? Um, which way? So I'm on the right side of the pelvis. I'm in late external rotation. What, which sacral base is getting pushed forward?

So, think about this. The descent in the squat is early internal rotation at the knee. The ascent is going to be movement towards the later representation. Okay, so if you're doing a bunch of say prone knee bend type activities, you might be creating a knee position that is detrimental to the descent in the squat. That would be my greatest concern. Because having seen a few bodybuilders, bodybuilders tend to be more problematic than power lifters because power lifters don't like to lay down on a leg curl machine, whereas bodybuilders love it.

When they are in screw home. So, if you get the tibia to IR, and you get heel to butt, knee bend, they still have to be able to produce force straight into the ground. That's a late IR mode. That's the difference. One is early, one is late. Where does late show up? Late IR is straight into the ground. So if I can't produce force straight into the ground, then you gotta do the late mob.

It does. It does. Because clients need a little bit of variety, right? It helps, for sure. But thanks for the memories. You're welcome. Sorry, Lewis is cranky. Good morning. Happy Thursday. I have neural coffee in hand and it is perfect. So, Zach, first up.

So you gave him legitimate internal rotations, when he needed higher force production into the ground versus orientation and downward compression through the bones themselves. So the hip was a compressive strategy that is magnified. The knee was a compressive strategy that was magnified by the forces of the cut. You gave him the capacity to distribute load by restoring relative motions in the knee.

Yeah. Okay. So if it's moving towards ER, and there's probably not a delay there, is there?

And so you have to create that. And like I said, the best way to do that, again, if you have to do it by yourself, which is really, really difficult, is through a, like I said, the pressure of the ground and gravity just to start moving around and rolling around. And it starts to look like, you know, phys ed class in the second grade, right, rolling around on mats and stuff. Okay, okay.

Think about the abundance of information that is available to us and how messed up we are because of it. It's like some people don't manage it nearly as well. And those are the people that are maybe they've got the diagnosis of anxiety or depression or something along those lines. It's like they're trying to manage something that is might be beyond their capabilities without a little bit of help. And so, yeah, imagine if you did see every spectrum of light or heard every pitch—oh my God, it'd be just overwhelming. It's bad enough as it is.

So things to reduce that Because there could be changes within the connective tissue itself where it becomes stiffer and a lot tougher to recapture that range of motion. Would long duration holds at a pain-free range of motion be?

Yeah. Thanks. Good morning. Happy Wednesday. I have neural coffee in hand and it is perfect. All right, today is Wednesday. That means tomorrow, Thursday. Coffee and coaches conference call at 6 AM as usual. As we do every Thursday, I think this is call number 112, since I started numbering them. So we've been doing this for a while, getting pretty good at it, having a great time with them, great people. Grab yourself a cup of coffee. Please join us for some great Q and A. Okay, digging into today's Q and A. As with Cameron. This is sort of the back end of a part of a conversation. If you go to, I think it was Monday's video where we were talking about a box squat solution, this kind of followed this. This is a little bit different. So this is, it starts out a little bit mechanical and then we get into a little bit of conceptual. So one of the issues that people run into is the perspective on constraints. We all have constraints in regards to what movements we have available to us. And I think that if you start to look at this a little differently and saying, oh, this is how the constraints behave rather than looking at it as, oh, these constraints are a limitation, I think we start to move in a much better direction when we're working with individuals as far as restoring their movement capabilities. Again, looking at constraints from a little bit different perspective is such a powerful thing. I am going to make a book recommendation. This is a beautiful constraint. Yeah, a beautiful constraint. I read this quite a long time ago. Very, very powerful in regards to perspective. So there's a lot of things that we have to do in regards to understanding constraints and then what questions do we ask because of those constraints? And then that leads us in our process. And so it's no different when we're working with a human being when we're trying to restore movement capabilities or raise performance, we just have to understand the constraints so much better. This is why I talk funny. This is why I use what I would consider useful jargon. When I talk about propulsion, the reason I talk about propulsion is because propulsion is established by the rules, by the constraints. Rather than looking at things as separate—as if letting it rolling is something different from walking—it's actually not; it's actually moving forward through space, forward through space, propulsion. That's why we tend to use the terminology that we do. So again, read the book, watch the video. Thank you, Cameron, for your question, outstanding and very helpful. Everybody have an outstanding Wednesday, and I will see you tomorrow morning at 6 AM for the Coffee and Coaches Conference call. Say what?

Say it again one more time, you kind of cut out a little.

So AFO is kind of your first go-to, right?

It does work. It depends on the degree of turn as to whether it's helpful or not. If you think about somebody that's on a right oblique orientation and they still have internal rotation available to them, then it does work when you create the leading resistance. You could apply a force to the lateral aspect of the knee to magnify the strategy they're using and give them the leading resistance into external rotation from there. It works great. If you have somebody that would be on a right oblique axis and they have not retained the internal rotation, which means that they got pushed way forward, the knee strategy won't work.

Yes.

Yeah, that's a lot of ER. So think about this for a second. When you do an oblique set of any kind, you're actually in an ER orientation. You're starting in that orientation because that's why you do this—it's like, oh, I can put you in a little bit of ER orientation and start to capture the IR on top of it. So he lays on his side and shows you, he's telling you, okay, Alex, it's like you got me in the wrong position. But if you prop me up, I might be able to lay this leg on the ground and hold this one up, and then I can start to find some of that IR through the pressure that's associated with them in contact with the surface.

Okay. Which direction, which direction do I need the intro notation to go? From top down or bottom up?

It has to do with the moment arm and the position of the fulcrum and then the position of the load, right?

Okay, so as you turn, your left side is going to come more forward relative to the right side. So what you're going to do is take, if you can picture your left sacral base and the left ilium, okay? And your left scapula, okay? We talked about this with Sanders. So gently push your left side forward. So what that's going to look like is your left scapula will actually get closer to your spine as you do this, okay. So see how you turned your head and everything? Your head is free to move separately. So let's make sure that we, there you go.

So the same thing is happening when I see people do a split jerk, right? And then instead of being in an upright position, their pelvis is forward and they have to lean forward as they're catching overhead.

Cervical spine.

Yeah, we're talking about like that brief moment in time. I understand where you're going there, boss.

Okay.

When you say the hips are like up, you're talking about it's an exhale pelvis.

Interesting.

Okay, where?