Correct. So consider the position and the turns. I'll walk you through using the left side. We'll examine the sacral position. First, I push the ilium forward and turn the sacrum away. This establishes a late propulsive strategy on this side—ERD ileum and counter-neutated sacrum. This is my lead leg in the split squat. Then I begin turning the sacrum toward the ilium, which is an ERD position. As I continue turning the sacrum, it eventually faces more forward relative to the ilium, creating an internally rotated, exhaled pelvic position. If I keep turning the sacrum, it moves back on the ilium, initiating the yielding action. So the sacrum progresses through this sequence: an externally rotated position, moves toward internal rotation, then ER again depending on how far I turn it. The sacrum must always move through this sequence of events. Does that make sense?

That's what you've created, right? Yes, there's no way.

Hang on, let's not create a confusion of terms here. So when you say reach and press, you've created an element of confusion in terminology. If I'm using one arm and I'm driving the scapula away from the surface—where I literally push the scapula into the thorax to create the turn—now I'm implying more of a reaching activity, which will create a turn. But it's also going to reduce force production. That's one of the ways we distinguish the turning capabilities as far as an activity we would select in the gym is: if we're trying to create a turn, we want it to be more of a reach-oriented activity, meaning I'm going to try to advance that side of the axial skeleton. Whereas if I'm pressing, I am not advancing the axial skeleton. You see the difference?

You can shape it to whatever you want, right?

A compressive strategy inside edge?

Right, yeah, so I was just thinking, okay, if you're moving this way, then you'd expect to see the same pattern.

Do you know how old I am? Yes. Do you know how many evolutions that I've been through? Let's hear it. It was horrible. It was miserable. I was an idiot. I would not send my worst enemy to Bill Hartman in year one. I don't think about that stuff too much, to be honest with you, Nikki, because I don't like where I was when I started. It was kind of embarrassing. But I don't know. It's just been an evolution. The last 10 years have been really, really good. I've just been able to ask better questions because I've had enough reps and horrible, miserable failures. I think I was young when I came out of school, so the concept of failure was something that I was afraid of. Now it's just another part of the puzzle. So if you want to go to the endgame philosophy, that's probably the biggest thing: I'm not afraid to fail anymore. I did not have a philosophy when I came out of school. I was lost, I was a puppy, I had an oatmeal for a brain.

Got you just making sure when the inlet is expanded. Again, that would promote the eccentric orientation, right? Just by normal, like an inhale to exhale representation of the pelvis. So these women are having trouble creating the upward pressure with the pelvic diaphragm, but I need a shape change in the pelvis for that to actually happen. And if they've been, you know, if you put weight on top of the pelvis and it sort of flattens it out and opens it up like an inhale, they can't close it. So you have to retrain that. You have to mobilize it. Like I said, that's why we use the belt for the compressive element to help close the outlet so they can pressurize inside the pelvis. And this goes for anybody, just for the record. It's like, you'll see this on people that are trying to squat. It's like, if you can't create a sufficient concentric orientation against internal forces. If I put 400 pounds in your back and you're trying to stand up from a squat, I got news for you. It's the upward pressure internally that you have to create. Otherwise you're not going up.

Yeah. But that's how you write a program. It's like the way that I write a program is like I have this general idea of where I wanna go and then I can only deal with the acute, right? Because I have no idea what the response is gonna be. So what if somebody has like a crappy night of sleep, they miss four meals, they had a fight with their significant other and then they come into the gym and it's a crappy day. And I had the hardest day of the month planned and they don't have the resources for it. It's like, I can't predict that. I can't predict that. So again, we're constantly adapting to the intention and the desired outcome and then the potential changes that are available to us. What resources do I have? Periodization manual. and you read the programs in there, those weren't pre-written programs. Those were executed programs that were successful. It doesn't mean that that's how you program, okay? It's just a representation of a program. Does that make sense? Everybody get that? Give me a thumbs up, yes?

Absolutely.

'That's a bad word. See, everybody freaked out for a second, didn't they? They go, I didn't hear him say it, did you? Yeah, he said neutral. Yeah. Gotta get rid of that one, pal. Spine moves. Through every squat, it moves. Okay? There is no ideal, there's no one, there are many. Okay? You're spanked. That's your first spank, your first call and you get spanked on the first call. Wow.'

And I'm a visual learner. So I would like if it were a system, like it would be beautiful.

Doing like rack lockouts or something like that or off a board.

Are you asking me if it's intentional or if it's a compensatory strategy?

Well, a lot of exposure.

I know exactly what you mean. I know what you're trying to do. There is a difference. There is a difference. When Seth and I squat with the safety squat bar, we rig it in such a way that lets us get tremendous depth, but we definitely get some of that lumbar flexion. It's weird though, because it feels incredibly safe. It doesn't feel like we're in a position that might be compromised. It feels like we're not necessarily that heavy yet, but it feels incredibly safe. It almost feels like we're just driving a piston up and down.

A while ago on audiobook.

I don't think so.

When you place them at that transition point between the inhale and the exhale with the arm position, that's where the decision-making capability is as to whether it's moving and how much it moves. That's the best place to observe it. I have no issue with saying I don't know and then doing something and just seeing what happens. There's nothing magical about the ISA other than it's going to lead you in a direction. You still have to follow the same process: you still have to say I think this is this, here's my intervention, here's what happened, and then what's going to happen over time. Again, you've been doing this for a while, but what's going to happen over time is your judgment gets better and better. So when you see these kind of iffy ones, if someone says I was 110 and now I'm 90, I don't really care about the number. And they ask how is that possible, you probably started really close to 90 as a human and your training flattened you out, making it look a little wider, and then you sort of overcame that and now it's kind of back to where you started because there are people who are in the middle range.

Well, OK, so here's what could potentially happen if you went straight to the back squat. So because of the position of load and the strategy to hold bar position, you're going to increase, you're going to create a compressive strategy in the upper thorax that's going to drive pressure downward.

So if the ISA is almost like a proxy measure for the adaptability of the easiest, the most easily moved ribs, right? And the top rib, the first rib is the most difficult to affect. Is there a proxy measure to measure the change there? Like, does the collarbone and this? Just like, whether you're going from like a narrow to a wide or like a positional change. So like, does the collarbone and the superior border of the scap form some sort of angle? Or is that like, is that a thing or no?

How are you inverting him?

Well, I mean, it is your show. Let's go.

You're saying usually that person who's super posteriorly compressed is also compressed anteriorly. What is the reason for that? I'm thinking like, if you're pushing somebody so far anteriorly, you kind of need a new muscular strategy to be able to keep the femur from going so far anteriorly. Is that where the, so it's like, almost like a co-contraction type strategy.

It's always concentric orientation that's going to produce force. And so if I have a muscle that is positioned eccentrically, it cannot produce force, then guess what? People are going to blame it for being weak. And then they say, well, you just need to strengthen it. And then they do some sort of activity that supposedly strengthens a muscle. So you do your little rubber bandy extra rotations under these circumstances. And if you can recapture concentric orientation of that muscle, guess what? It tests strong, which means that all you did is you just created an orientation in that joint that allowed that muscle to capture its concentric orientation and produce force again. And so again, this is why breathing excursion matters. This is why restoring full movement options matters is because that's what allows us to continue to produce the appropriate force move comfortably and move without this tension. So Jason I hope this gives you a little bit of an explanation of my perspective of how this stuff actually works and then everybody have a great weekend and I will see you guys next week.

Prone on elbows and okay. Is that because she's going to crunch down too much? Yes, she's going to try to bend more than expand. And again, this is a really common issue with putting people into quadruped anyway. It's that people don't recognize the difference between bending the spine forward and expanding the posterior thorax because they are not the same. So what you don't want to do is reinforce the shorter distance between sternum and pubis for her. But under most circumstances, for most people that have not had traumatic incidents and they just have movement related issues, the restrictions are just concentric orientation. And so what the table test represents are the areas that would be most compressed. So when I have a limitation on the table, I have a compressive strategy that's typically limiting that. And then you have to understand where that compressive strategy is. But if you know where that compressive strategy is, you know what movement would be limited because of that. Now you can go right into the gym. So you don't have to lay people on the table. You just have to understand how these things work. You just have to understand the relationships. And then you go to the gym and you go, oh, you can't do that. So when I ask you to take this kettlebell and press it overhead, you have to go into a side bend to get your hand into the upright position. It's like, oh, okay. So you can't reach overhead. So chances are I have a compressive strategy that's limiting that movement. Where's the compressive strategy going to be? And I say, it's going to be an X spot. And then I go into the gym and I say, well, what activity can I do that doesn't compress that? That's the strategy. That's literally what we do. And so then the exercise or the movement becomes the assessment. And the comparator, we just have to get really good at understanding the relationships in regards to the shape change that produces movement.

Okay. So anything where I position my arm in that relative angle is going to help promote that expansion. So I have to have a compressive strategy anteriorly to move the fluid volume posteriorly. So just take a high to low kind of a cable press concept as I'm pressing down and reaching. I would have to compress anteriorly to accomplish that task, which would promote the posterior expansion. Right. Yes. Okay. So that's one strategy. The other would be to create a compressive strategy where I don't want the year to go. right would be through that middle range. So you think about like if I wanted to compress the dorsal rostral area around the scapula, I would position that arm through that roughly the 90 degree of shoulder flexion range, right, plus or minus about 30 degrees. And that will create, like I said, that upper post-year compression, but what it doesn't do, it doesn't compress the post-year lower. So now I'm using another strategy that will block the expansion in one area and try to promote it in another. So there's multiple ways to go about this.

Yeah, that's his carry angle.

I don't think it goes the other way. I don't think that doing something faster necessarily produces the desired outcome. I think that if you think about just the sequence of events that has to occur to produce a major league basketball player, if there's not an element of efficiency in that, I don't know how it even remotely occurs in some form of control.

Trust me. I was going to use that line. So in that situation, I'm picturing that the obliquity could be right or left and whichever orientation or actually whichever representation of that one pelvis or ilium where she did not have flexion and internal rotation was externally rotated and tilted.