Isn't he awesome?

Has anyone had anybody get injuries over these seven weeks? I haven't had a thing, not a tweak, not a single report from anybody.

Hey, if you had an 18 year old walk into your gym and you had a 65 year old walk into your gym, and you applied the same thing to those people, you would not expect the same outcome. But those same people will quickly read a research abstract and say, you know, two grams of X compound yielded seven pounds of fat loss in 12 weeks, done. That works, with paying no respects to who it was, what else they were doing, who that population is, the whole like blood sugar weight loss supplement industry is all based on people with diabetes and their physiology is woefully different.

I totally agree that I think this is again it's sort of like a forced circumstance but it also allows you to recognize some of those things that you know what this is really important or this is really what I want to do or there are so many opportunities available right now and granted I think everybody's feeling the stress I don't think there's any question about that so I don't want to negate you know the the downside. But looking at this from an opportunistic standpoint I think is really powerful.

So what you need to do at this point is you've got to get the infrastructure angle to move. So if you have manual skills that are allowable in this situation, that's where you would want to go first. You want to try to get this thing to move. And so what I would do is I would compress one side and try to expand the other and then vice versa. If you don't have manual skills, what you can do is take advantage of a glute ham raise pad. Have people assume different positions over the pad which creates a compressive strategy and then promote expansion on the other side using breathing. So those would be the early strategies I would use because the first thing you've got to do here is get the ISA moving. If I don't have a diaphragm that is capable of changing its shape as you breathe, it makes it very difficult to capture anything else. In the remainder of those strategies, you're going to focus on expansion in the dorsal rostral area. So there's a seated dorsal rostral activity you'll probably find very useful again on YouTube. And then you want to do some form of reciprocal activities where you're pushing or reaching with one side at a time. So any activities like supine arm bars, one arm at a time would be useful. Anything in an offset position will be useful. So anything in a split stance, anything where one arm is moving forward, the other arm is moving back. You want to start to think about those types of activities where you're promoting the ability to turn. So you've got to recapture the turns here. But again, everything you need to be focused on is driving expansion. And in most cases, you're going to want to make sure you get that dorsal rostrum because that's what's going to allow you to achieve your flexions. So your overhead reach and your need to chest.

Yeah, so I did four different things and it was really cool again because our trainer came with her to the session where we did an inverted hip lift where we put her heels on a 12-inch box, had her tuck under, roll up, bridge up as high as she could. So her hips were above her shoulders, and had her reach at a 45-degree angle and reach further into the reach with every exhale for four breaths to kind of help her find and feel hamstrings, internal obliques, and then maybe push the air up into her pump handle. Because of the training she'd been through, she loved diaphragmatic breathing and that was where everything was. Um, so I wanted to try to get a full excursion of rib cage as the breath worked up into the pump handle and into her neck. I'll even cue like 'breathe into your neck' to over exaggerate it a little bit and get people to feel okay, I need to get air all the way up. Right.

Yeah, you always get the early and the late, right? So, but the cool thing about the middle of the day was like that's when I did the side hustle. Like that's when I was writing articles or creating products and you know, just generating content before generating content was such a thing. Right. Pre kiddos. Yes.

Well, given that I don't have a whole lot of internal rotation and I'm still trying to recapture those things, I could see these strategies pushing me further away from capturing it. But it's also hard because I don't have a physical therapist on staff to help assess. I mean, one of my coaches is pretty competent and I think he can help in that area. But when would you recommend me doing that? Like how often? Because I don't want to stop deadlifting, but if I can say every four weeks I'm coming back and I'm checking these measurables to use as my guide, I feel confident I can create some type of strategy like that.

Yeah.

Okay.

Yeah. Yeah. Yeah. Yeah. Pump handle has to move this way.

Reduction measure. Okay. Is a late hip ER measure, right? So if I have an arrow on the table, okay, arrow on the table, first move, early hip ER drops off, but late hip ER might be magnified.

So wouldn't it be better to also ER the wrist? To create the full range of motion. What position do you want the scapula to be in?

Yes, a Trendelenburg is an ERD pelvis with anterior-posterior compressor strategy and an anterior orientation. It's a turn into the ground. It's really an attempt to push into the ground with a low pressure pelvis representation. But there's only one place that the expansion is allowed in that sideways. So that's why you move in that direction. But it's a twist inward in an attempt to push down.

That's not normally how I think about it.

I see it.

OK. So think about this for a moment. To push down on the theme where you have to be over top of it, so to speak. And that's going to create a more IR representation most approximately. So think about taking the neck from 120 degrees of a straight plane representation to 90. Like just push down on it, so the neck would be this way, and you push down and it's like that. So if you're starting there and you try to push it into IR, you're going to be quite successful, number one, because it's already kind of getting pushed into that position. When you're going to mobilize into IR, you want to make sure that you do something that promotes the ER representation first. That make sense? It may be as simple as just acquiring the position. So for instance, if I put you in a low oblique and I put you in an ER position through the hips in the low oblique, the setup of the activity literally creates the starting conditions that I want to be able to mobilize your hip into an IR position. So I could take somebody that would be anteriorly oriented, I could put them in a right low oblique sit, immediately capture the ER representation. I've taken the pressure off, I have oriented them into ER, and then I can actually have them mobilize themselves into the IR representation to drive the IR towards the pelvis. Does that make sense?

So it's way far away from midline, right? Because clearly, clearly she was pushed forward, right? Limited straight leg raise. Yeah. But was she touching her toes? Initially? Even though it was painful, was she still touching her toes?

You see where you are as far as his strategy is concerned.

Quartered. Last year. He hasn't thrown a season since. He's now starting to get his arm warmed up into throwing. As he's getting into it, he's starting to touch his elbow a lot. And we went over like what's happening. He's like, well, I still feel a little bit, still feel a little bit, still feel a little bit. So this is recurring. We have tried breathing exercises to start gaining some ranges of motion and we've tried, you know, in training, stuff that we've talked about, you know, the kettlebell carries, things of such. It's been really hard to gain him any type of range of motion and to get away from those, from that tweak that he's getting. So I just wanted to know from you, like, what is your view on Tommy John recurring and the arm bent? Maybe I'm missing a lot of pieces here.

So the second part of my question is to optimally push off of the right side. I've been playing around with two ways to do it. One is to just keep the right foot on the ground and push off the whole edge of the foot like a skating blade. The other is to, like in a sled drag, you roll from the heel to the toe. What's the difference between the two?

So the box is going to stop the outlet wherever the box is, right? All right. And if you reload onto the box, you've got a yield, you've got an energy storage element there, depending on how long you leave them on the box, they're getting a recoil under that circumstance as well. If you superimpose the forceful exhale as they leave the box, now you've ramped up to concentric orientation and you get even more of the energy release available to you because they're sort of stiffening the connective tissues as they're coming off the box.

So if you have a vertical jump, and if you can do it on a force plate or a jump mat or something like that, where you have ground contact time—how long are they pushing into the ground? And you find the sweet spot where they get the best performance with the shortest duration of time. And then that becomes your KPI.

The pelvis is still facing the right.

So you're talking about translating the tibia fully over the foot?

So there you go. You have to look at the finished position under the circumstance. If I'm doing a right high oblique sit, right leg extended. As soon as you start to pull, you have to produce internal rotation proximal to distal. Otherwise, you wouldn't be able to pull towards you. You're kind of pushing that leg away from you. So I pull the cable this way, and then the right leg would go away from you. And then as you finish, I am producing the internal rotation on this side. Center of gravity is going to move towards the side that I'm pulling toward and that pushes the right leg away, which turns it into a lateral rotation representation.

Well, but again, there's ways to access that internal rotation. But again, some of your exercise selection is going to help with that. If you coach it all, just make sure you get the tibial IR.

Yeah. So the lack of head flexion basically is a lack of ER space, right?

Yeah. Okay. So where are they? Like when you're looking at somebody, where are they? Are they getting smushed down or are they coming back up?

And so everybody has their own representation of their helical orientation, and that's where you best move. You always move best on your helical angle.