I want to introduce myself and gain a good network of folks while learning as much as I can about what everybody does, and invest my time—which I obviously have now—into gaining knowledge in this realm.

Right. And so this is another case where we do have the superficial strategy, which is very concentrically oriented. And so in many cases, the breath alone is insufficient to drive the eccentric orientation. So right now you immediately created sort of a loaded strategy that allows you to capture the eccentric orientation and then you reinforce it with the internal expansion via the breath and now you have a very powerful strategy.

So that's and then as we evolved as a partnership, it just became like you sort of hit critical mass. And I was training people out of my house. So I had to build a house in a suburb of Indy and I built an 1100 square foot gym, which you had been in. It's the best gym in Westfield, Indiana. Right. And working out of there and I sort of hit that impasse too because what I was doing is I was working in the clinic.

Yeah. But I think this is, from a process standpoint, I think this becomes a simple thing. So you establish a baseline wherever you are as a standard. So maybe you put a video on yourself, and then you go through some of your activities, unloaded activities first, and just establish, okay, what happens when I do that? Now what happens when I establish some load? And then you establish a visual representation of what you would consider acceptable, as if you were looking at a client objectively in the gym. Now it's harder to be that way with yourself. And we always know this, but at least you've got a visual representation of that. And then you just monitor these things over time because I would trust your eyes. I think you're, you know, your coaching experience is off the charts. I mean, you've been doing this your entire adult life. And so you have a representation of what is acceptable to you and what it's not acceptable to you. But you might have to ask yourself the hard question every once in a while. It's like, okay, does that really look as good as I want? Or am I just being biased? So I get to keep doing stuff. Right, that's the hard part with yourself. Those are really hard questions and virtually impossible to be objective. But like I said, I trust your coaching eye and your maturity that you would go, okay, this is probably, it's really starting to change now, or you have a perception as well. It's like, how hard was it for me to maintain that, right? Because your level of effort, your perceived exertion to accomplish a deep squat and then looking at how you're executing it. Now you got it, like I said, I think you've got some measures of objectivity here that are very effective for you, but you monitor them like literally just you would for an athlete. Every couple weeks, you know, you write a 12 week program for somebody and you're not expecting to execute that program as it's written ever, right? You're monitoring every week or two and you go, oh, we need to make a change here. We make him tweak here and you have to do the same thing with yourself. And so you say, okay, so I'm going to establish this volume of activity. I'm going to select these exercises. And then these three things are the things that I think are most important for me to monitor in regards to my adaptability. And you know, you'll figure out what those are. I don't think there's anything magical about it, but I would offer you that if your love of a deadlift is in the mix of things as far as your exercise selection, then you have to use something that is in direct competition to that as your KPI.

Then I want. See it? It's like there's a time and a place for everything.

Then move her into it and move her into it with some measure of control out of it quickly. And then progressively increase the rate at which you are applying the IR into the ground. So this is an early IR problem. So it's like going into the cut problem. Cause she's using, she's trying to use a max P out of the cut strategy going into the cut. That's why she's twisting the machine.

What kind of an American are you?

You mean the flat and the oblique one?

You understand that? Where's the relative motion? Between the scapula and the shoulder. Between the humerus and the scapula right now? What position do I want on the scapula? Do I want an ER at scapula or an IR at scapula?

I think that maybe the center of mass has to move.

So it's like, okay. Oh, abdominal muscles. That's a crunch. That's the way it would feel on a plank, like they're going through all the snares in their head about, oh, this is what Alex means. It tends to make it worse. Absolutely it does because this is like somebody coming in and saying, I've been trying to fix my posture. It's like good luck with that. Right. And then they always come in and ask, should you pull your shoulders back? But how much? Is it six degrees, is it 14 inches? Is it as far as it'll go, or is it halfway? It's like nobody knows the answers to these things. So again, it's better to give them a mixture of internal and external cues, but generally speaking, it's going to be something external. It's like, I need you to feel the expansion going in a direction. And then usually the surface is great because it's a physical contact. This is why foot contacts are important, pelvis contacts are important, thorax contacts and so on and so forth. So you're going to direct that. And then number one, give them time to screw it up, okay? And then correct it. Right. And then you understand the visual representation of what you're going for. And if you can't get it, then you have to do it segmentally. So you're going to have to do one part at a time. This might be one of a PNF upper extremity activity, a reach, a static hold or whatever to promote a regional change—it's a small change—before you go after the systemic stuff. Or you're going to do it mechanically with your hands. You're going to become the compression so they can expand elsewhere. And again, that's just your manual technique, right?

Cause they're nervous.

So as far as if there's like a pretty significant bony twist where it's starting to get pressed way down, you're going to spend some time on the ER elongation before trying to move them towards IR.

Nothing crazy, but definitely like further from midline.

So we're on the sideline for a while rolling and trying to get more anterior pelvic tilt expansion, right? Once we've got that when I get him back on his feet, can you give me an exercise or something? What would that look like as far as trying to achieve that?

Well, okay, so number one, you said he's an older pitcher. He's got a lot of experience. He's got a lot of training history, right? Yeah. So he's going to have a lot, and he's a wide ISA, okay? So you got a triple whammy there. So you have a lot of muscle activity that you're dealing with that he doesn't manage well, right? So you have to understand like what the mechanics were that results in the medial elbow expanding to such a degree that the ligamentous structure is destroyed. Those mechanics are still there. The Tommy John surgery creates a replacement for the damaged structures. It does not alter the mechanics. So you have a lot of ER orientation. You have a lot of concentric orientation of the musculature that will keep him in ER for a prolonged period. So this is an elbow result. It is not the problem, okay? So I would be as worried about capturing medial foot contacts on this guy, getting the hip internal rotation, getting him the late hip IR, so we can push down into the ground, like all of those factors just as important as the direct measure of internal rotation at the shoulder.

Okay. What's the difference between the two?

All right. And if I don't unload them and especially the pile of people would anteriorly orient right at the point where they should tap and go.

So what it wouldn't be like at this situation. All right. So the gradient of gravity would be denser. Like if you were laying flat and your feet were closer to the black hole, your feet would get elongated first. It's like watching Wiley Coyote on Bugs Bunny Roadrunner when they chop off the cliff and his body goes down, his neck gets really long, but his head stays and then it snaps down. They'd be like that. For those of you that.

Interesting.

Versus what I have seen some people do is like, you know, when they come up and they do that sort of thing on the split squat.

Yeah. Yeah. So if I'm exhaling, producing more proximal to distal IR. Yes. And then when you're breathing in, creating more distal or proximal? Yeah. Yeah. Okay. And so all we're doing is creating a bias in the shape to emphasize what direction we want it to go.

Oh okay on the outside of the.

Oh, okay. Why am I thinking that? I don't know. All right. But have you ever taken just widened somebody's squat?

Yes, yes. Yeah, that starts to make sense.

Thank you.

Okay. And I'm going to move the ilium into the ER representation. I'm going to hold on to the apex. I'm going to hold on to the apex with my left hand. We're going to do the right side. I'm going to hold the apex of the sacrum with my left hand so it cannot move. And then I'm going to do that to the ilium into ER. It's going to try to pull that iliac base with it. It's going to create a bend that turns outward. And I'm going to fix this into IR relative. Do you see the tilt? Yeah. So it looks like that.

Right, yeah.

I'm trying to create a shape. So it's like, where do I have to put the pressure to create the shape that I want, right?

So that means that the person's heavier on this side because their bones are getting closer together and their shape overall is changing into that direction.