Okay, let me hear what you have to say about it.

Early, mid, and late. Knowing full well that there's a point where propulsion becomes maximum, which is in that middle area, right? When the heel breaks the ground, you're at max propulsion, okay? But let's leave that off the table. Let's just make it early, mid, and late for the sake of argument, right? You've got basically then three foot shapes to deal with. But when you're, so if you're walking straight ahead, knowing full well that I have segments that rotate into ER and IR. When you get through that middle range, that would be that point where you have the greatest differential in opposite directions because they have to cancel each other out so you can go in that direction. Otherwise, if I don't have the opposing ERs and IRs through that middle range, I have to go off course. And you have to make a course correction somewhere. And people do this all the time. So the people that I see in the purple room tend to have a lack of relative motion somewhere. And then they compensate for that. So when you can see, your vision corrects your direction quite a bit when you walk. And so whenever you see if you walk across the room, you go, wow, that looks kind of weird. It's like they're making a constant course correction with every step because they probably lack some relative motion somewhere. And if it gets bad enough, then it might hurt. So through that middle range is that point where you're going to have the traditionally described closed chain pronation. So you're going to have the eversion of the calcaneus and the adduction plantar flexion of the talus through that middle range. If we're looking at the subtaler position. And that allows the tibia to go straight over the foot so you can again, it looks like you're walking in a straight line. So you have to pass through that pronated position, otherwise your tibia stays behind you. You would get stuck in early propulsion if you didn't pronate. So the talus has to move. So if the talus is still dorsiflexed and abducted as you pass over the foot, you will use a late propulsive foot position to try to pass through the middle propulsive phase, which is, again, tends to be problematic for a lot of people, because that means that they have to make a twist somewhere else to stay straight, but understand that the foot is going to behave just like all the other structures above it. So when you have an internal rotation position, which is that propulsion strategy in the foot, so is the hip, so is the pelvis. They go together because that's where the maximum push is. And so I have to have this coherent strategy up the chain because if I have an early or a late propulsive strategy in the pelvis where I should have a maximum propulsive strategy in the pelvis, now I have a problem because now I have too much relative motion occurring where I should not have relative motion, right? Then I can't produce forces the way I want to. And now I got to distribute it differently. And then that might cause a problem. So either I lack performance, I can't push hard enough, or it becomes a point of discomfort.

Problem solved. Cool. Done.

Yes, lots of times when I was growing up. We had to trampoline, both a small one and a larger one.

So he walked in. If anybody doesn't know, go on Instagram and you'll see pictures of the Terry project. And it's a little background. So Terry's a guy that I've known for, well, since I passed open, which was almost 12 years ago. And Terry's got hip replacements and knee replacements. And but he's a golf instructor and a tango dancer. And so he purchased a program that everybody knows about that is designed to improve your posture. And under and other things like they promise many, many things in regards to the outcome of their program. So he purchased this program and Terry is the guy that works diligently. Like if you ever ask him to do something, he will do it tenfold. And so he committed himself to this program and was incredibly successful to such a degree that it did the exact opposite of what he wanted it to do. Right, so he comes in with this hunchback kind of posture and massive kind of forward head ish kind of a thing and just a whole bunch of muscle activity that he didn't want Campos was student at the time. And so he got he got the So he saw him from the get-go and saw the changes like this evolution, like literally it looks like evolution. If you put all the pictures together, which is pretty cool. But anyway, so Terry's been on his own for about a month. Apocalypse for the dog thing, he's very excited. And so we always measure him as we would a regular patient. And so he was missing maybe five, 10 degrees of internal rotation yesterday. And that's it. Like he came in almost clean as it was. Yeah, it was pretty good.

Just make people happy, like we always have. Rules have not changed. The context is a little different. So you're providing a service, provide the best possible service for your client.

Yeah. Have you ever drawn it out? Have you ever drawn out your model?

What is your form, my friend? A little bit of innovation and creativity goes a long way.

I think that looking at people who are like incredible practitioners, they can overcome basic scientific knowledge due to a tremendous amount of reps and paying attention. But I think in order to try to move things forward, it's the understanding of these basic scientific mechanisms that allow you to then come up with reasonable strategies to test.

I would say it's kind of pushed me towards stuff that I wanted to do before this was happening, right? Like I needed a better presence with online type work, right? Shooting videos, content. You didn't really see my face, you know, in all my Instagram and Facebook stuff, but I just didn't like doing that stuff. And now I'm videoing in my face every day. And so I think I've developed a good comfort with all that stuff.

So as I am descending in the squat and it passed this 90 degree range, this is where I'm going to achieve a concentric pelvic diaphragm. I'm moving from an inhalation to an exhalation. And then as I increase the depth of the squat, I'm going to move back towards a more inhaled position, relatively speaking, inside the pelvis. So again, I'm going to get diaphragm dissension. So basically what I'm looking at from parallel to the deep squat is I'm looking at the pelvic diaphragm dissension as a representation of how much hip range of motion I have. The advantage of the box is that it creates a constraint. So it's actually going to help me control this descent of the pelvic diaphragm because if I limit the descent, I can actually learn how to reduce the descent of the pelvic diaphragm so I can actually reduce its eccentric orientation. It is this concentric orientation of the pelvic diaphragm that allows me to be strong and explosive. But I can also manipulate the pelvic diaphragm in situations where I may have too much concentric activity and I need eccentric orientation to allow me to capture ranges of motion. So this is one of the reasons why I truly love the box squat because it is so versatile. So let's look at a number of variations and how we may utilize those in certain situations. So let's get a general representation of the box squat. So we're sitting down to a box and we're using that as a constraint to allow us to manipulate how the pelvic diaphragm is going to behave. So as soon as I sit onto the box, the pelvic diaphragm no longer moves. So if I have too much eccentric orientation, I can reduce that dissension. If I have too much concentric orientation, I can actually get that muscle to yield as I sit down to the box if I de-load my body weight onto the box. Now one of the things that a lot of people don't recognize is the fact that there's also a spring-loaded mechanism internally that's associated with the behavior of the pelvic diaphragm. So if you use a trampoline as a representation, you've got the material of the trampoline itself and then you've got the springs that attach to the frame. We can manipulate the stiffness of the material and we can manipulate the stiffness of the springs and this is why we need a number of variations of the box squat because what we're gonna do is we're gonna manipulate those factors of how the trampoline behaves and how the springs behave relative to one another to solve problems. What is I sit down to the box and I de-load my body weight onto the box, the trampoline is actually going to resist that force. The springs are going to absorb that force, absorb that energy, and that's what's going to allow me to propel myself upward off the box.

So we're not blindly applying this under every circumstance. Justin continues, what is the specific shape change of the pelvis you were attempting to create with my lateral slide drag video? So we kind of covered this a little bit earlier, but let me just reiterate. As we're creating the thoracic compressive element, those mechanics will create a downward pressure down towards the pelvis which will actually enhance our ability to reshape the pelvis as well. Then you superimpose the stepping element and we're using muscle activity and under this circumstance when you're looking at the lateral sled drag what I'm trying to do is create a posterior expansion of the pelvis on the left maintain the anterior compression and then we're trying to flip flop that entire circumstance on the right side so we're actually expanding the left posterior we're compressing the right posterior and reshaping the pelvis under those circumstances simply by driving the stepping strategy. So hopefully that answers your shape change question. Justin continues. In the video that you posted with the padawan talking about cutting and pitching mechanics, I believe you allude to a yielding contrast on the posterior thorax on the side of the turn. I've always been under the impression that in order to turn, you need to bias air into the anterior thorax and bring the pump handle up. Can you clarify the shape change of the thorax associated with the rotation where we need to yield and overcome in order to have the most efficient strategy for something like change of direction and fishing baseball? I can actually give you a great representation. I spent all day yesterday in my crafty lab, if you will. So I created a little bit of a thorax here. So the stick's gonna be the spine. I got a little bit of a sternum here. We're gonna call this a lower sternal rib. So this is gonna be one of the ribs, like three through six maybe. And then I got a first rib up here. And so what I'm gonna do is I'm just gonna reorient this so you can see it. So we're gonna look up inside the thorax. And hopefully you'll be able to see this on camera. And I will influence the sternal position and now I will turn the spine. And so let's just say that I want to make a right turn. So right is going to be in this direction, okay? So I'm going to lift the pump handle up on the left so you can see that right away. And I'm going to turn the spine this way. And so you'll see the shape change right there. Okay, let me get a little bit closer to the camera. Okay, so what I have is an anterior expansion on the left and a posterior expansion on the right, and that creates a right turn. And so if I was gonna flip flop and go the other way, you can see that I expand on the left posteriorly and expand on the right anteriorly and that's a left turn. And so these are the mechanics that we need to try to influence. So as I step back on the right or as I move into a cut on the right, I'm gonna be in that orientation there. As I push myself out, I'm gonna reorient and I change direction. So this is how we create the shape change in the thorax. So hopefully that gives you a little bit of a visual representation of the mechanics that we're actually talking about. Cause I do think there's a misunderstanding as to how we turn. Again, if we don't have these expansion and compression capabilities, we have limited turns. Again, these are the choices that you're going to make under certain exercise circumstances or activity circumstances to reinforce or to limit those. Again, if I have somebody that isn't much more linear or straight ahead athlete, I'm gonna try to eliminate a lot of those turning mechanics, but for baseball players, for dynamic athletes on the field, then I wanna start to reinforce these kind of mechanics. And so hopefully Justin, that clarifies a little bit of your turning question.

Yep. Yeah. Listening to our exhale, it's like 90% of it came out in the first second.

Yes.

Encourage people to do it just helps with self-regulation and self-awareness when self-awareness is the greatest superpower you could possibly have. There's a lot of ways to break into philosophy. Probably the simplest answer to this would be to look at the books of Ryan Holiday. He and a couple of the people like Kim Ferris, the people that are popular on the internet and that preach the stoic philosophies, tends to be a really good place to start because it's understandable and it's somewhat useful; it's easier to implement. If you go with 'Obstacles Are the Way', 'Ego Is the Enemy', and then whatever, what's Ryan's new book? I don't know if I have it out. That's something stillness, I can't remember, but you'll see it. So if you get those three books, you'll be able to buzz through those in three or four days if you take some time to read. Those are great places to start. There's tremendous amounts of information for free on the internet, just Google Stoicism. But once you start to read that, and then you start to break into some other variations, so there's some Buddhist philosophy that is very, very useful, there's some meditative stuff that is associated with that that I find useful. If you want to go the stoic route and you want to get past some of the commercially, when I look at some of the more traditional stuff, so what do I got here? 'The Practicing Stoic: A Philosophical User's Manual', so there's one right there. I'm a big fan of Marcus Aurelius when it comes to the stoic-based influences. I'm not a big fan of Seneca. It seemed like Marcus Aurelius, and again I'm just going by my own opinions here, that he actually tried to live the philosophy where some of it that you get from Epictetus or Seneca seems to be like a 'do as I say not as I do' kind of a thing. This is a great book that you could probably read in a weekend. It's a great little story but it's a great way to lay out philosophy and this is 'The Courage to Be Disliked'. And then again another one of the beginner's guide for Stoicism is 'A Guide to the Good Life'. But again, those are some decent recommendations to get just started. And then I would say, like I said, read Ryan Holiday's books in regard to the sort of an updated version, readable, stoic element, if you will.

Yeah, for sure.

So I'm thinking from a standpoint of okay, to maintain that differential from left to right, like a lot of the pressing activities, they just create a ton of interference, right? So a golfer in my mind would be, in most cases, better off working on a unilateral like a lighter resistance activity, so they maintain that differential.

This could be viewed from a more simple context, from a great exposure standpoint, with absolutely. There you go. Yeah.

Sternum pump. Lungs full from the bottom up.

Talking about the left side, correct. I think you... Early hip ER is one of the distinguishing characteristics that will help you clarify what you're looking at in regards to an archetype.

Does the humerus rotate as well?

Okay, what if I push into the ground and it's not that?

Makes sense.

So think about the recoil. It's hard for me to get on the other side of the body if I'm holding the arm where we're talking. If I'm holding the arm on this side, I have to push over here. So I'm pushing you away from the arm and then you're going to recoil back towards it.

That's what you're shooting for. The ER to IR, let's use the femur as an example. It's always going to be an ER to IR under all circumstances. It's just a matter of degree of how much of each is represented when you twist it just to eliminate confusion. It's like when you pull on somebody's leg, can you appreciate the fact that you're in an ERD position and you do that, whether they're supine or whether they're prone? It's the same thing we're talking about with that with arm swing. It's like you're moving the limb into an ERD, less IRD representation to create the ERD position so I can capture eventually, if relative motion is a goal, the early propulsive representation.

Okay. That makes sense.

Deadlifts, back squats, chin ups, bench press, overhead press, all off the table temporarily. Because it's just going to flatten them out even more.

No, he said? Right handed pitcher. Okay. No, I'm sorry. Left handed pitcher.

So if I'm pushing right to left, I have to push out of the cut on the right hand side. I went into the cut, which means the outlet had to move in the direction that I was going. So I get orientation into the cut. That's an expansion down and forward into the cut for me to push out of the cut to move right to left. I have to push the outlet back up and it's going to make the other outlet lower.

And there you go, absolutely. Little fun fact: this was in the Journal of Vision, I think in 2016. Don't quote me on the date, I'm not really sure. But they were looking at what sensory input was most important depending on body position. They looked at supine, sitting, and standing positions. As you become more upright, the vestibular system becomes more influential and reduces the demand on vision. In non-upright positions, vision tends to be more predominant. So that's a little fun fact. One of the reasons for taking people off their feet and reorienting gravity is for this purpose. When people are upright, the vestibular system is a bigger factor. If we can reorient people and influence shape change before bringing them to their feet, we're more likely to succeed, especially in more severe cases. Good morning. Happy Thursday. I have my neural coffee in hand, and it is perfect. Hi, sir.