Exercise Scientist Dismantles My Longevity Workout (Dr. Andy Galpin)
Dr. Andy Galpin redesigns Bryan Johnson's workout, replacing a simple warm-up with a multi-modal sequence including M-drills, Turkish get-ups, and windmills. The strength block uses a squat-pull-press framework at 70% load for power, with eccentric work and anti-rotation core exercises. Galpin emphasizes movement quality over volume and frames the program as a progressive game for long-term health.
Chapters
I'm here with my friend, Dr. Andy Galpin. I've asked him to coach me on how I can improve my exercise protocol. Andy, how are we starting?
Well, overall, obviously, you have a fantastic general routine, but suffice to say, you have a lot of opportunity for improvement. I noticed a lot of things both in your metrics, your daily program, what you're even paying attention to, and how you're moving. And I would love to improve all of those things, and today is the best way to do that.
I think Andy just roasted me. Okay, that's the game. Constant improvement. Andy, let's go.
Let's do it. Going through your data, it is. Don't die. Ever. Cool. Love it. Up, up, up, up, up.
I want to do all of them again.
So from the warm up perspective, the. The original warmup you had, I think you had some backwards walking with your sled, and you did like, three or four rounds of that, right? Great. That's gonna check off the box with some knee health, for sure. It's gonna check off the box of a physical warmup. Temperature wise, that's great. But what we want to do specifically in a warmup is prepare your body for the activities for that day. We also want to use it as an opportunity to get things done we're not gonna get in our workout. And so what I've done is I've just expanded the warm up repertoire to knock off things we talked about. So can we get multiple movement plans here? Can we get complex patterns? Can we get balance? Can we get hand eye coordination done as a warmup? Now I don't have to worry about distracting my workout from those things. Very first exercise, we're going to do lots of different names for it, but it's a basic step. Right elbow to instep here, a hamstring stretch back up and into the next movement plane. So as you're doing this, I'll coach you up a little bit, and I'll tell you why we're doing.
So down.
Elbow to the instep of your toe. Yeah. Yep. And there's no wrong movement here. There's no space to be in. I want to go a little here. You want to go a little there. There's nothing wrong.
And you said down again.
It's okay. Back up. Next leg over. Every rep will get better. Okay, cool. Hand to the outside. Stay back down. Left hand, the outside.
Oh, I see.
Outside. Overhead.
Oh, outside.
And now this is a new one. Extend the knee back up and stretch that left hamstring. So keep this Hand on the ground.
Yeah. Oh, I see.
You're gonna go here.
Oh, I see.
Bomb. Yep. And then back down posture, back up. And now move the next step.
Okay, so then first initially elbow inside.
Y.
And then. Ouch.
Oh, hamstring. Boom. Back down, vertical. Good enough.
I see. Yep. Okay.
If we were here every day, we would get better at this.
Yeah.
But the thing I like about it is there's no wrong answer here because we're trying to move multiple things at once.
Yeah.
It doesn't matter. You want to play a little here. You want to hit outside leg there. This is one of the exact places where I'm like, don't be perfect with your technique.
I see.
Do not hold your back in the right position. Don't be in the right spot. This is movement.
Yep.
We're opening up hips. We're working on ankle flexibility, and we're doing a multi step instruction. Cognitively, we're also going to get definitely your hips opened up. All the way back. Now, as one example, here. Here's where you get some hyper precision. Go do one more rep of that. Boom. Now stop right here. Give me your left glute. Squeezing as hard as you can. And now press and drive it forward. You feel your hip flexor now.
Yeah.
Woo. Big difference, right?
Yeah.
Now breathe into your belly. Total difference, right?
Yeah.
This is precision versus close. Okay. Right hand to the outside. Breathe. So sink into your hip. Yep. Extend your arms and drive back on the hinge. Yeah. Sink back into your lunge. You're good. Back up, vertical. Boom.
Right.
Game changer.
Yeah.
Total difference in your hip flexor.
It is.
Do the next one for me here. Okay, great. Back up, back up, back over. Cool. Now let's have a little fun. We'll do one more. There we go. Back up. Now stand up on the bottom position. Vertical posture here. Vertical posture. Hands off the ground. And now twist a little bit. Okay. You know the thing that I'm noticing really quickly too? Tremendous lack of stability here. You're all over the place balance wise, Right. We should easily be able to be here. You see how you're. You're all over, right? Widen your feet out a little bit. So make your. Yeah, let's give you some more balance. We're still struggling though, right?
Yeah.
Up here. Up left, left. Glute, squeeze, breathe. Now open this chain up, back down, right?
Yeah.
There's no wrong twist move. Do. There's no wrong here. We're just trying to open systems up as we're breathing through our nose, Right. Heart rate's coming up. And now like, oh, wow.
Yeah, it's open.
I squeeze my left glute because of reciprocal inhibition. If I squeeze my left glute, it will tell my right hip flexor to turn off. Now I can get more range of motion by squeezing my left glute. In addition, I turned on, activated my glute. My glute got warmed up here. I got going. And now I'm breathing through my low belly and opening up all diaphragm hip flexors. This entire girl.
Yep. I can feel it opening up. Right.
Go this way, go that way. Go up. Go shift, go back. Knee over toe, knee behind toe. This is the method thing that, like. Hey, that's not the thing that needs to be like. This is play.
Yeah, that.
This is movement. Right. Exercise one. Now let's incorporate some other stuff. We're going to do inchworms. Okay. Again, no right or wrong way here, but we're going to walk out as far as we can go. If this is as far as we can go, this is as far as we can. If we can go out here, we can go up there. And then we're going to walk ourselves back up and inch it back out.
Okay.
So now we're getting shoulder girdle on. Oh, yeah. Triceps, core is going. Now our ankles are going Soleus gastro, hamstring stretch, low back stretch. Yeah. Hey, love it. Throw a push up in there. Right. Walk up, walk up, walk up, walk up. More than you're comfortable with. Breathe right there. Two deep breaths.
Right.
Walking them out. I'd probably have you do one lap of that. Good.
Yeah, that's great.
Feeling good now, right?
Feels great.
Right? We're two exercises in. The other thing we got to develop is coordination. Speed and power and tissue tolerance. I don't want you tearing Achilles.
Yeah.
Playing pickleball.
Yes.
So we're gonna work on that. You go as slow as you want to go.
Okay.
Okay. It's a warm up, but we're gonna do a classic M drill. And so we're gonna be standing right here. Scoot over here if you can. And you're gonna get whatever posture you want. And you're gonna backpedal here. Right. And we're just gonna M drill back and forth. Your quads are gonna be on fire.
Okay.
Your feet are going to be working. Heart rate's going to go up. And we're building resilience in your Achilles. Okay, good. Yep. Stop, stop, stop. I want you to always stop right here.
Yeah.
And practice deceleration so you're coming in, and we're decelerating hard. And then I want the transition from here faster.
Okay.
So the transition out of. Ah. I stopped, I broke, and I came back farther. Then I'm working on deceleration and perfect posture. Good. Relax. We'll try this one more time. You can go slow here and then back out of there so we don't have to come fast up the gates. What we really want to emphasize is that hard plant in return.
Okay.
Because that's the ankle we need to get developed. Yep. Compass, though. No waiting on that transition.
Okay.
Brake and return. Brake, return. There we go.
My shoes have fallen off.
There we go. How are your quads feeling?
Yeah, fine. Yeah. The exhilaration of explosion is great.
Yeah. So one of the big things I was also missing from your program, you didn't have a lot of movement.
Yeah.
You're not an athlete in your training. You're an athlete and this stuff. But let's always be an athlete every single day at practice being an athlete. Another one I like. This is classic Lee Taft. It's called a reach and roll. We're going to open your hips up. You're just going to reach and roll to roll. Reach and roll to roll. You want to get funky with it. Great. Fine. We want to reach, open up, oblique contract, right sequence, right movement pattern. Our feet are working. Everything else is working. And tell me how your hips and back open up after this. There you go. Good. Great. Now let's keep going, but keep your feet forward the whole time. Don't let your feet leave the ground contact at all. Yeah.
Yeah.
Don't let them move much. More strain on the adductors. Hips are opening up, Lats are getting stretched, Obliques getting stretched. Good.
Yeah, that feels good.
Move right?
Yeah.
Last thing I want to do is really work on eccentric tissue tolerance. Okay. So this is a Cory Schlesinger. Call this a Schlesinger lateral drop. Right. So we're going to go like a split squat, Right. We're going to lunge. Can imagine that position. But now we're going to add eccentric load. Okay. But we're going to do it with some rhythm. Okay. See that quick transition I'm doing?
Yeah.
You can make it longer if you want. Go crazier. Or you can go super light, super easy. Right. Boom.
Yeah.
Corey nailed this with the NBA guys. Tissue tolerance, flexion coordination, mental acuity, all that stuff going on. Multiple joints, multiple movement parts. I love this drill. Go super slow.
Yeah.
What I love about this, while you're trying to shoot.
Yeah.
You don't have a lot of eccentric landing stuff. Not a lot of elasticity.
Yeah.
This is a very safe, injury free way to build in elasticity of your knee, ankle, low back, your grip. And now you're getting rhythm. Boom, boom. Breathe. Arms long, and it's easy. It's smooth. You're forcing way too much. Smooth. Slower, slower, slower, slower, slower. Yep. You relax. Take a breath there. Do this on a metronome if you want.
Literally.
Cory teaches on a metronome and just can you be smooth? Two dings in your thing.
Love.
That's so much better, Brian. That's what I want. Not the first one. See the face, See the jaw?
Yeah.
You're zen, you're chill here. Rep, range, I don't care. One of each one. Hips are open, feet are open. Elasticity, hand eye coordination. Multiple step movements, multiple range of motions, and we're off cooking.
Yeah, I definitely feel it. Like, I feel loose.
Feel open, right?
Yeah.
Now, day two and day three, five exercises each. Same concepts, identical concepts, different methods. Okay, variation. First thing we're going to do is a step through. So we're going to be in our quadruped position here. Good posture.
Yeah.
Stepping through. Okay. Just like our inchworm. Just like our world's greatest stretch. Hip, low, back, shoulder. We're good postures. You want to get funky and go up here. You want to go down there. There's no wrong here. You want to stop here. You want to really open it up. There's no right or wrong here. We're trying to move shoulder girdles and hips and get a little heart rate. Right foot is going to touch me. Let this one come on. The air.
Inside or outside?
Inside of me.
That's me.
Yeah. And go back.
Beautiful.
So you feel. See that instability right there?
Yeah.
You should be able to be here, no problem. Right. So now your adductor's going here. Your obliques are going there. Shoulder girdle's going there. We're holding on tight there. And our posture, we're back through quadruped position. Bring your knees up. Yep. Good. Now you can go fast, go dynamic, go slow and hold. Go at snail pace. There's no wrong answers here, right? Depending on what you're feeling that day. What's tight? Yeah. Do one more variation. Come through. All the way up. Extend your glute, left glute. As high as you can. Vertical, vertical, vertical. Come touch me with your foot. Yeah. How's that feel?
Yeah, good.
Love it. Now we're going to go rotation. So now we're going to do a classic karaoke and move, right? Boom. Up and down. Love it. And take me back the same way. Great. Now let's do tight spins. So feet super short. Real tight circles. I don't even care if you move forward. Bigger hip turn. Bigger hip turn. Bigger hip turn. Yeah, Breathe. Bigger hip turn. There we go. Okay, Relax. Walk it back. Now do the opposite. Big hip open. Big hip open. Big hip open back. Right, so we're going here. Bomb, bomb. And back. Yep. Yeah. And run back. Then work it to bigger. There you go. Keep your rhythm. Keep your rhythm. Great. People think about warm up and lifting and progression, and they don't think of rhythm. Cognitive decline. Cognitive. It's like tempo and timing, Right? It's our sausage drops.
Yeah.
It's a karaoke. It's being in rhythm and everything else firing besides core temperature. Right. I had a feeling you're going to have some movement limitations with your squat based on your videos. So we're gonna work on that. Now, skater squat all the way down. Right Knee is touching. And back up. As much or as little pressure as you want here. There's no loss here. Do this if you have to, but we're mimicking that split squat position that you like. Driving knee over toe.
Okay.
You're gonna warm up your glute and your quad, but this drill for you is to work on knee over toe in a safe position. There's no load here. We're unloading and we're gonna drive. This isn't coming off the ground. This isn't spinning.
Yep.
Okay. Boom. Back up. Okay, hold on the bars. Just. Yeah. Anna, heels gotta stay down. There we go. Bring that right. Keep that right knee. 90 degrees. Hold time.
Yep. Oh, okay.
Bing. See that lack of stability there?
Totally. Yeah.
Control, control, control.
Yep.
If you have to do three per side and switch. I don't care. Bingo. Left. Yep. Boom. Don't reach quite so far back. Love it. Remember the goal. Knee over toe. Smash that. Knee over toe. The goal is not reps here. The goal is knee over toe with our foot on the ground. Great. Warm up. To prepare ourselves for the range of motion and control of that day.
Yeah.
Right now we're going to go back to our upper body movement. We did Inchworms day one, and now we're going to do a Hindu squat. Here. Here. I don't care. Put our noses down. And now we're going to work on this. Oh, my God. My back's not neutral. Oh, my God.
Yep. Okay.
Right. Let's open the dang thing up. Oh, yeah. You can go reverse like that. That's fine. You can complete the circle, too. Follow me. Go back. You can go reverse.
Oh, I see.
No wrong answers here, right? Yeah.
Love it.
Up, up, up, up, up. Really?
Yeah.
You have some little bit of limitation there. Bottom again. Love it. Shoulders going now, huh? Up, up, up, up, up. Squeeze glutes. Oh, look what happens. Breathe, breathe through your nose. Okay. Up. Good. Relax. It's the business, huh?
Yeah.
Anterior side gets crunched all day.
Hmm.
Now we're gonna go to windmills. All right. Super easy exercise. Straight up in the air. We're just gonna rotate. Boom. Lots of movement, planes, patterns. I'm still locked in and safe. £10.
Yeah.
I'm not super loaded. I'm very safe here.
Okay.
Love it. Have you done these ones before?
No.
Oh, great. Okay. So look at that connection.
My head. Should I go look down or up?
No, no, you.
Whatever.
Vestibular is the beauty of it. Do whatever.
Oh, I see.
Move it. Right. But this is what we want. You see that line? Perfect connection here to here.
Yeah.
How many times have you spent with your right hand to your left hand?
Yeah. No, nothing.
Right. So now we're going. God, look at that string of strength right there in a really awkward open position. Great. Do not load this exercise. It's not a fatigue. It's not a strength. It is a movement. Right. With a little bit of load to feel.
Yeah.
But that's all we need to do there. £10 there. You can load it higher, but you don't also need to load it any higher than that. Okay. You like those, huh?
I call these. Yeah, I. I want to do all of them again because the first time around, it's so awkward.
I've also thrown 20 exercises at you in 20 minutes.
Well, you're doing pretty good. I mean, now that there's this idea that I can do this given thing and I feel the intense awkwardness of doing the first time.
Yeah, yeah.
Now all I want to do is master it. Like these.
Like this step throughs. This is fun.
Yeah. So this was.
Yeah.
Yep.
This is one of the big mistakes I've made in my career, public education wise, is reducing exercise to squats and benches and things like that. This is real human movement. I do it, too. I just sort of forget to talk about it a lot of times.
But the stability I want to.
You're gonna love the next one because here's where this gets fun. You see how you're way Less stable on this side.
Yeah.
Go the other side. Like you can get in close on the camera here. Pretty good there. Okay, now close your eyes. See the Shakage there. You'll see the sweat start to pour off of his face. Feeling a stupid body weight of exercise like this. These are much higher quality warm ups than kind of like your calf stretch, your quad stretch. Five minutes on the bike. Okay, Take a quick break. I'm going to add one more challenge to you on this one. What I love about this part of it too is when you're being thoughtful about your warmup. I mean, look, I know we've done two warm ups in a row here, but look how much progress you can make in your five minutes of warmup.
Even ten minutes today.
Ten minutes. Right?
My body feels different.
Yeah. Now watch what we can really do when the demand gets higher. Go back to your same position. Okay. Now finish the step through and hold that position and I'm going to give you some feedback.
Okay.
Whichever side you want to go. I don't care. Okay, great. Now hold your position. Right. Like all I'm doing is tapping you, right?
Yeah.
Bonkers. Right?
Yeah.
Now you can play a game of. Do you have a stopwatch going? Can you give me a stopwatch? Okay, great. Go one side. Can you give me seven seconds and I'll tell you when to start the clock?
It's like riding a bull.
Yeah, totally. Right. Whenever you're ready. You ready on the clock? Okay. Do your step through. Start your clock, please. Or just I want you to tell me how you're breathing. Oh, you're not. Right? Breathe. Good, good. Yeah. Up. Relax. How hard is that? Seven seconds easier.
I get better.
Yeah, yeah, but like. Yes, but like seven seconds.
Seven seconds, Right.
You have a friend, you have somebody tapping that sort of feedback on any of your exercises you're doing? Yeah. Instant heart rate. 20% higher.
Yeah. Right.
It's just so much more effective at sitting on your bike cycle.
Totally.
Right. And you're terrible at it. Right. So now, like, do we have anything going on as I'm flipping? There's no way you're going to hold on. That's a hard. That's a hard position to be in. Right? Yeah. I'm not here to make you feel good about yourself.
I love it.
No one pays me to be their friend. Lots of ways you can do this. Another multi step exercise. Okay. Start over here at the ground. We're going to get back up. Okay. Stand back up here. You're going to be positioned. Roll over to the side. Up through, extend, and back up. Okay. I added some steps there. You could take some away. Different guys and girls have different ways to do this one. We're back up to baseline. So right knee, right hand, base press, elbow. And look at the extension here. I'm not doing this. I'm reaching to here. Now, some will pop up to here. Some will just sit through. I don't really care. Take care. Sit through. Now we're in our windmill.
Yeah.
Notice the progression. Not an accident. We did a windmill earlier. We open it up to get into here. Flip foot. Now in our split squat position. And we're back up. Okay, so the sequences of our exercises were not a mistake. Now we're ready to go for a solid Turkish getup. Yep. Left hand out. Extend up. Roll to left elbow. Posture up. Great. Perfect. And left knee on the ground. Yep. Now back down. No, no, back down. All the way to reverse. I'll control that thing, though. Control that thing all the way down with your core. This is your anti crunch.
Yep.
Right, then back up.
Yep.
Love it. So the thing about it, for the purpose of this, we're not competing in Turkish getups.
Yeah.
You can't screw this up. You do whatever variation or twink or smack if you want.
Yeah.
One more. Now, as you're going back down, hold the position. Okay. Go back down for me. And stop at every position. So go to the first stopping position, all the way down, your lunge position. Okay, great. That looks exactly like what we're working on. Our skater squat. Right. Now go back down to your next position. This is a step through. Step through.
Yeah.
Boom. This is our windmill. We're back down. And now we're going to reverse. Crunch, shoulder girdle. All in charge. Boom. It's all sequencing on top of each other. It's a purpose. There's a point to it. It's not just random going together, because they're a good exercise. Now set that one down. And our last one is the one you're gonna have the most fun with. I think I'll need a timer for this one. Again, please. 30 seconds. Now we're gonna put this whole thing together, and we're gonna do a little bit of a balance, and you're gonna see real fatigue here. All you're gonna do is that. But I'm not gonna make it that easy. Where it's going to be interaction. Right? So I'm going to pull, twist, turn, and do that whole thing. Okay. So timer gone. You're going to move. That's okay. The goal is to hop in place or whatever you need to do to stay right there and don't lose your position. If you need to hop to reset, that's fine. That's okay, right? Didn't say it was going to be nice. Right, so hand fight, knee, right? Yeah. How many. How far are we into this? Good heart rate?
120.
120. Solid right? I know. Okay, back up. Right leg clock again. We usually would do this a minute. They give you 30 seconds. Let's do the full minute. Yep. Literally two minutes of this. One minute each side.
Yeah.
You'll be up.
It's fantastic.
Okay, other leg and eyes closed. Ready?
Yeah.
Okay. How's your heart right now?
Yeah, it's going.
That's. What's that? Good? Yes. How's that? That was fantastic. How's the minute?
That's great.
Now how's the heart rate? 130, 140. Maybe higher.
Yeah.
Quality warm up.
That is so fun.
Your heart rate's gonna be as higher as higher on any other activity. Balance, coordination, your thinking. If you're feeling like, I don't want to work out today, you can't do that and be like, I don't want.
To work out today.
It's too fun, right?
It's too fun.
The kid in you comes down, you're competing, you're laughing.
Yeah.
Pulling this way.
Yeah. Scott, get in here. I can tell, right? Can we grab the camera for a second?
Kate.
Just quick.
I think we got plenty of time. I don't move till Friday morning. We're good.
Got to close your eyes.
Oh, my eyes close. You want to get him?
Go ahead.
There we go. We got a timer going. Yeah. Eyes closed.
Yes.
Let me get these out. No, you're good. You're good. So part of it. Also, you got to trust the fact I'm not going to put you in the pool. I'm not going to do it to Brian, but I can't make any promise it to you. Oh, We can add verbal cues to this as well. Like ask him a math problem. Like ask him how many gigs do you think we have recorded today?
If you miss goth, then 174.
174. How far off you think he is? Oh, that was fun. That was fun.
Push me in the pool.
Push me in the pool. Where are we at? 20 seconds. Okay. How's your ankle feeling? That is so tight. I saw my whole life. 45 seconds. We had another 15 to go.
Well done. Well done.
That was good. Oh, my God.
We got A noob.
You're in it.
A new daily warm up ritual. Impressed? We kept it.
Now from there we go straight into your posture exercises. Three rounds of 10 to, you know, 15 reps. Whatever you do.
Yeah.
All of your posture exercises. I got it all listed up out what I consider your posture. But it's your face pulls, it's your neck stuff, it's your ATG squats, it's your tibialis anterior. It's all that little stuff that's going to keep your heart rate up a little bit and it actually gets you really fully prepared for that day stuff. Three different warm ups for three different days, but your posture stays the same across all three days.
What are my markers on these? So for each exercise there's like a full range of motion. So like the. I've got all the names of things you did, but top. Yeah, yeah. How long do I want to be? For example, one standing, one foot, trying to find the balance.
The one foot balance is a minute.
Yeah.
I think it's a really good one. The rest of them. You want to think the entire warmup should be seven minutes max.
Yeah.
Think about kind of your old warmup. Same time domain is what that should be. Or even a little bit less. You could think about it as 10 reps each. Sometimes 10 reps doesn't make sense. If you're feeling like crap, do more. Do 12. Do 15. Like get yourself going. Not even crap. Just like a little bit slight down. If you're time crunch though, maybe do less. What we really want to emphasize with all of these things, it's not the rep count.
Yeah.
When we get in the gym for our power and speed, the rep count matters. This is not the rep count. It is the movement qualities. What feels tight today, what needs to be lubed up more, what needs to get going. The rep count.
Yep.
It is what it is. I don't want you spending 45 minutes doing this.
Yeah.
Especially if it's gonna mean we're gonna miss the other stuff. But this should be something like you're banging them out 1 to 2 to 3 to 4.
This is in the play category of this is.
Well, it is. Right. Because it is like. Hey, is it this? No, it's this way. You're playing.
Yeah.
What am I gonna do? I'm gonna. I'm gonna do 10 for speed. Okay, great. Ah. Today I'm gonna go here. This is play. Yeah, this is play. This is. This is move. And I want you looking like that post warmup. It's a little Hot today, but this is every day.
That's right.
Right. This is a warmup. If you're not disgusting, we're not ready to go to the next thing. First exercise you're going to do here is going to be a sled burst. Okay. It's not going to work in my socks. I don't know if it's going to work in your shoes, but we're going to burst for eight steps. You know, three, two, one. When you burst, don't leak in your low back. The very common thing we put load on people.
Yeah.
Is to break. Right. So we're staying here and we're. Right. We'll probably take the load off of that, go lighter. I want this thing being a boom for three or four blasts. I don't know if your shoes are gonna be able to make it work or not.
Yeah, yeah, we'll see.
Okay, so boom. Now pop. Here's what I want that to look like. I want it with the sled, actually. I want a little bit of load, but I want it to look more like.
Okay.
It's speed and power.
Yep.
Don't do that fully today. 70%.
Yeah.
Give me a 70%. But it's a big extension and a burst.
Yeah, yeah.
Okay.
You.
You get the idea, though.
Yep.
Different for. I want the sled, though, to control your posture and to limit the speed. We don't have a lot of room to go here. But I don't want it to be so heavy. You're going slow. This is not strength, this is power. Right. My socks are going to slip here. But it's a burst. It's a burst. It's a burst.
Yeah.
If it's two steps. If it's three steps. It is what it is. Your shoes are going to limit it today, so let's skip it.
Yeah, okay.
But that would be the idea. It's not so heavy. You go slow, but not so fast. You're gonna be out of control here.
Great.
You get the idea, right? Yeah. Okay, so we'll superset that we would do one set of that. Don't do fully do this because we're losing tennis ball. But you would do one set of slight push. Then we're gonna do what we call an extension to slam. So. So this is a extend all the way up, toes everything up into a slam. Five reps.
Yep.
Come all the way up on your toes though. Five reps. Theoretically. Yeah.
Boom.
There we go. Get a nice big medicine ball. This will go great. Multi step movement. We're going from your Core to your toes. And transferring core flexion, hands, lats, triceps into a full human movement. Core, low back legs. Boom. Boom. Great. You want to get particularly saucy. Make it a vertical jump. 10 inches. Give me a baby jump into a slam.
Okay.
That was not 10 inches, but okay. 4. If you start feeling slower at 5, stop before. It's not a numbers. It's a quality.
Yeah.
It's a power output.
Yeah. Yeah.
Take your breath. Get back on the sled. Push the sled. That sled is going to potentiate this jump. So what that means is fast twitch muscle fibers only turn on with higher force production. Light fast is a high force. You turn them on with a heavier load there, then come back and do a lighter load, and this thing will fly faster than it did before.
Yeah.
Post activation potentiation is the physiological phenomenon. But what we're doing is a little bit of light hip extension, full body coming back and throwing some pop into the ground. Two sets of five. That's all we need.
Love it.
Okay. Oh, no.
Who can do. Who can reach that?
Yeah. Now we're gonna let you have a little fun. And we're doing power skips. Okay, so is it walking? Skip, step, skip to a step. Boom. Take one step in between, Kind of catch your rhythm again. So instead of doing every step, it is one step. Walk it through, walk it through, and a step that way. Yeah. Perfect. Same thing.
Yep.
Two sets of five. You want to reach on the jump. Good. Let's get practicing.
Yep.
For dunk city, right?
Yes.
You want to keep them down there. There's no wrong answers here. We just want big pop. Yep. If you're getting out of breath, you're doing speed and power wrong. Biggest mistake you'll make if you're getting tired, out of breath. We're not going peak power for not going peak power. We're not working on power. We're working on submax power. That's not what we're here for. All right, so power skips. You can hit another round of that if you want. Okay. Now, I don't know how we'll do this today, but in theory, we would do. And I just called it rotational power. So this could be. Maybe. Actually, if you stand over here, if we had a heavier medicine ball, we could do a, like, rotational throw underhand. So you're gonna load the back hip.
Yeah.
Rotate and extend the hip this way. Two hands under like a baby. Yeah. Boom. Yep. Let that back foot turn all the way to me on extension.
Okay.
So spin your hips all the way facing me. When you're done, when you let go, you're facing load. Yes. I want that right. Glute. Popping.
Okay.
Popping. Love it. Okay. One of the things that you'll notice hold this. Is we're gonna work on what's called disassociation of your upper body and your lower body. Okay. So as you to go through the movement slowly, keep going with your hips. I'll stop your hands, but keep going slowly. Go ahead and do the movement if you're gonna do it. Keep going, Keep going through your hips. Keep going, keep going, keep going. Yeah, keep going, keep going, keep going. Now torque.
Yeah, Yeah.
I see if the ball leads.
Yeah, yeah.
So it is a breaking. Yep. Yeah, yeah. You see that? That's. That's Nolan Ryan. Boom, boom, boom. And now let. Don't. Don't break with your foot. Let that thing come all the way through. So that hip can really do its whole thing. Yep. So great practice there. Let's do it one more time. Extend out long arms here. And go, go, go with your hips. Go, go, go, go, go, go, go, go. And then bang. Ah.
That's how you get the spring. The torque. Got it.
That's elasticity.
Yeah.
We have to get elastic in you.
Gotcha. Yeah.
So by practicing.
Yep.
You can load it too. One, two. Yeah, I feel it. Hip, cool, heavy medicine ball. So you can throw it as hard as you can, but it only goes 10ft. It's based on your space limitations. If you have a wall, smack it off the wall. If you want to do a put version of a two, that's fine. I gave you the double inner hand. If you want to do it this way, fine. It's the same hip dissociation.
Boom.
Yep. Doesn't have to re. Arch up. It has to rotate. Yeah. Boom, boom. Like, I can do this right here without moving any of my. Yep. Let your back foot go. Go on your toe. It'll slide there. There. See that?
Yeah.
Yep. That's what we're after. Boom. Hands are the after thumb.
Yeah.
Of course. You do this both ways. Love it. Yeah, it'll be smooth. If you. If you could practice it at kind of like 80% speed, it would feel better. Power is very hard to do slow. Okay. Day threes are called hidings. Same idea. We're jumping, we're moving. And now we're gonna go here to a jump. And our skater, squat position. Boom. Stability. Show me control. Pop, but control. Yep. Boom. Pop it out there. Give me, like. Give me some gusto here. Yep. Okay, Stop right there. Relax when you start that position. Like you're kind of starting right here, which is hard.
Yeah.
Load that find. Yep. Yeah, yeah. Now we're loading the position. Right. Good. Stability control. Good. Once you get that down, it's power, remember? Right.
Yeah.
So if your shoes were good, we're jumping over there. We're controlled.
Yeah.
The progression is the elasticity between jumps. Okay, so do a couple here where you're getting off the ground as fast as you can. I don't care how far you jump, but I want hot potato, that kind of thing. Yep. Shoes are killing you.
Yeah, yeah.
Two styles. One style, maximum difference, distance and control. The other style, both are acceptable. Yeah, Both different things. Okay. Those are called hydens. So that would be exercise one for the day. Okay. Second one is our vertical. This is our jump overhead throw. I don't know if you'll be able to do it. You have to get a heavy ball. But this is. Do a vertical throw. Club one more time. Okay, great. Now, one of the things you'll see in slow motion on your camera. I don't know what kind of FPS is you're doing here. See that camera angle I got for you? When you're dipping on all your power stuff, your knees are losing position internally. Your feet, when you try to go fast, they tend to open up, which is. Okay. Knees tend to dip. Okay. So let's be conscious of priority number one. And move well. Go as fast as we can while moving well. So we don't want to lose foot control here. A little bit extra rotation. Yep. Now sit into and drive out of that foot arch. Drive out of right there on that jump.
Okay.
So a little bit of pretension on your clock. There you go.
Yep.
Much better. Much, much better. One more. Were those pre tension? Go slower. Do it correctly. We'll build velocity over time. Yeah, we got work to do there. Yeah, but that would be my cue for that one correctly. And over the months and years, is.
There a weak muscle or it's just bad form?
Well, no, you actually have control issues. So I actually notice this in all your issues when you're not physically in control, you tend to go here. That's an ankle issue. So as you're dipping down, you run out of range of motion. So the easiest place to get range of motion is to slip. It's also a neural control issue. You have the capacity. Just don't have a lot of training in that. But even right there. I go that one more time. Nice and slow. You shouldn't Be wobbling that much. Yeah. Go slow, smooth like a piston. Yep. See that wobble down there?
Yeah.
I felt that give up. It's a strength issue. Gotta get that tightened up. But that's okay. We are good there. We are done with our warm up, warmed up, got posture, got speed and power done. Now we hit the weight room for our strength, our conditioning, and then a little bit of discussion on the intervals. Okay, so now we just finished up all your strength and power stuff. The next phase of each one of your workouts is going to be your more traditional strength. I want to do two rounds of these exercises for five to eight reps. Anything past eight reps, we're not going to be able to load it enough. Anything below 5 reps, we probably don't need to load that heavy for your particular goals. Feel it out. Any given exercise, any given movement. If five feels good, do the six. If it's. You get the idea, right? This is a little bit of play within this right now, the way that I structure this is you have seven exercises every day. There's going to be a squat, a pull, and a press. Two rounds of those. So six different exercises. And the seventh exercise is always a rotational movement. But the key is it's not rotation for speed, it's not rotation for endurance. It is rotation for strength. This is another thing I noticed from your program is all of your core work is really high repetition stuff. We got to train your core for strength. And I approach your feet just like we do everything else. So in between every exercise, though, we have a movement quality or flexibility piece. So it's going to look similar to your repeat routine that you kind of had in the past, where we're going to do like a slant board, goblet, squat, and then we'll do a stretch, and then we'll do a different exercise and a stretch. So it's a strength exercise and a stretch. Now, if you look at the research, stretching in between sets will reduce power and strength output. It's pretty well established at this point, but you're not optimizing for strength. I noticed you liked a lot of those movements in your program, so I wanted to keep a lot of those things in there. Move quality. It also reduces tightness. So when you load a muscle and load a muscle, it can kind of lock down a little bit. I like to lock it down, open it up, lock it down, open it back up. So it is suboptimal for strength. But given the exchange of your goals and risk ratio, this is the best play by far. All right, so first exercise, let's just grab a quick dumbbell, the very, very lightest one. It just goes right through a lot of stuff. And we're going to do a slant board goblet squat, however you like to set up. Okay. And take it through. Let's go. Hold it up at the chest here. Yeah. And just give me four or five reps right now. Something like that. So I love that your knees are going great over your toes. Good. You're all the way up there. And this is nice and controlled. I want you to own that. Eccentric. Just a, just a touch slower. Yeah. Not, not super, super slow.
Yep.
And then bounce out of the bottom. Okay, fantastic. Good. We'll call that good. So you'll set that down. You'll have done your five to eight reps and you're going to come over here to a banded pull off press. So we're going to be here. You might have to load this thing all the way out to there. Now one of the things about your core exercises is you do a lot of flexion and lateral flexion, but you don't do much anti flexion, anti rotation, anti flexion, anti extension. So we're going to work on that. You're going to pull the band at neutral here and you're going to press out. The band's going to want to pull you there and you're going to work to avoid rotation. So here if you want to split stance, it fine. But let's for now just start right here and you're going to do a little bit higher rep range for 8 eventually. I want to load that band up heavy, but we'll take with what we got for now. Yep. Let's bring a feet a little bit closer together. I want to take away your stability. A little closer. Gets harder now, right?
Yeah, yeah, I can feel it. It's good.
Great. Yep. Doesn't really matter that second hand is kind of a guide hand anyways. So eight that direction. You'd flip, of course, and go eight the other direction.
Yeah.
And that would be your pair. Okay, so we nailed here. We rolled off to there. That's our first squat exercise. But I want to add some complexity to this. So we're going to do a hand leg opposite row. Okay. So we're going to work on the stability we talked earlier about. This is one of your areas you struggle in the most. So foot position is up. Everything is in line. I don't want to kick a light there.
Yeah, you're good.
Okay. And we're going to hold good position. Notice my back toe.
Yeah.
I prefer to be flexed, extended and right glutes on. I'm not overarched here and I'm not opened up either. So working towards here. Okay. Same thing. Five to eight reps because we're gonna go heavy here. And you will notice in this case, your left oblique going bonkers. Yep. Rotate down a little bit more with that right? Yep. Hands up here, cock there. Internal. Rotate. Yep. Boom. Keep your left shoulder on plane at all times. Go ahead and go down and pull up. Row all the way up. Pull that elbow in your back pocket.
Yeah.
Now we need to start a little bit lighter maybe. You're okay. That's pretty good. You feel it even through there, right?
Yeah.
And you can feel this thing over here. So now we're working that anti rotation we just got done working about. And now can we put some strength on top of it? Good. Relax there. Let's flip it over the other side. Give it a try. It's complementing our windmills from earlier. It's complementing our pull off stretch. So we're sequencing every exercise intentionally here. We're going to load the back heavier later because we're not limited by your pulling ability. We're limited by your stability across multiple joints. Elbow up and pull that. There we go. Boom. So the phrase I'll use here is pocket. I say pocket that weight. Put that thing in your back pocket right there. Yep. Bring all the way up and set that thing in your. There we go.
Yeah.
We will go lighter here because we're losing a little bit of quality. For a normal person, I'd be fine with our obsession of quality here. I would go lighter.
Yeah.
Okay, so now we're going to take that thing. And now let's take the lessons we've been learning all day with our poles here. Yep. Love. Good. And now we're not as limited by our anti rotation because we've got two bases of stability, but we are working through glutes, hamstrings, feet, core, and getting a lot of pulls done. And your posture is great there. Maybe head back just a touch. Yep. Oh, there we go. Like that Better. See that? Yeah, I was getting a little tucked there. That's good. A foot here. Right glute is on. Okay. Left glute is just touching. I want you to be able to pop off this leg if we have to. Rib cage is down. Rib flaring is our big issue. And we're going to drive overhead. Boom, boom. Right hip to right foot. My pelvis is engaged and going and nothing is moving here. I'm not pushing out. I need to be overly behind myself and my posture in my neck is strong. More, more, more. And widen your feet are too close together. Widen them out. Just. There you go. Give yourself some more stability right now. We're working on it. Yep. Now launch up. Boom. And bring it down all the way to here. Boom. Yeah. That's a little heavy. For your very first rep ever, you're leaning back just a touch. Yep.
That's.
I mean, still pretty good. That's great. Switch it. Switch it up a little bit. Other side. And now what I want you to give me. Lock it up in the loaded position, but don't go up until I tell you. Okay. Hand off, knee there. Right. Glute on just a little bit. Just 20% here. I don't need a full contraction. We're just strong and stable. And now launch.
Yep.
Breathe, breathe. And brace is a very common thing for strength training. I should be braced while breathing. Love it. Good. That's good. Kill that right there. Yeah. Can you hold that for a minute or so or something? Right? Typically, yeah. Yep. Yeah, that's good. Okay, so we set that down and now we're going to go into your Nordic curls. Now let's do the same thing, keeping your hips extended the entire time.
Okay. You won't go very far like this.
Yep. Pretty close. Okay, so both are right.
Yeah.
I probably prefer you to do it that way.
Yeah.
Just because we're going to get plenty of across the hip joint, hamstring stump. Very limited across the knee joint stuff. It's going to shave off how many you can do, probably. And you might get ripping sore from it.
Yep.
You're going to feel like you tore your knee joint.
Yeah.
Because it's going to your tomorrow. You're going to be like, oh, my gosh, something's wrong. You know when you first started in Nordics?
Yeah.
How bad?
Yeah, it's.
It's brutal, right? It's going to be the same thing on any joint. That's why you typically do. How many of those reps?
Five.
Yeah. Okay. Three extended. Last two bent.
Okay.
Dose it. Yeah, just a touch. Okay. Cats and dogs, people call this different thing, but we put a big load on your hamstrings a second ago.
Yeah.
And now we want low back to move through a nice big range of motion. Let the hamstrings know they're okay.
Yeah. Okay. Yeah, that's interesting.
Just be safe. You're okay. Relax. You know, because people that do Nordics, you're okay. There you go. You don't have back problems, right?
For the most part.
A lot of people will. And if you do things like Nordics and you hyper extend your low back, you'll see a lot of back problems. And this is a great way to calm it back down after a great exercise like that. Yeah, I love it, too. Shimmy the hips, move around. What you don't want in an exercise like that is spinal erectors taking over and lifting up with all of your back and your hamstrings are shut off. So if that did happen, let's turn them back off.
Is the more Nordic dangerous?
No. Okay. I mean, everything's dangerous.
Yeah.
Walking's dangerous.
Yeah.
They are probably a little bit riskier than some other exercises, but most people are going to be self limited by their ability to do it anyways.
Yeah.
It's really like the fact that you can even do that. I don't know if people know how rare that is. Yeah, many athletes can't do that.
It's very hard.
Very, very hard. And to go down a touch and come back up, it is extraordinary.
Yeah, it's a rapid. Yeah, exactly.
It's a very. That's like physically, of all the things I've seen you do that. That's probably. Probably the top.
Yeah. I saw the. The fastest person in the NFL could rep those out. I forget who it was. My. My son, Tyree Kill, probably. I thought, I want to do that. Yeah. So I've been working at it.
Yep. The thing is, they'll respond to training.
Yeah.
Very fast. And they will definitely get you fast. They're a great exercise. Okay. Another one I want you to do. You don't do much horizontal pressing, and so I want you to actually do a little bit of a. A hollow. You can do this bilateral, but I think unilateral is a play for you. So we're going to do this and unlike a normal bench, we're going to get into a hollow position.
Okay.
And we're going to bench from here. This is not going to be a very big upper body exercise because you're going to be very limited. You can also go here. Okay. Give yourself a lot easier route. Toes up or in that little bit of position here. We're flexing and we're going to press that way. It's a little bit of shoulder stability. It won't be a ton of pec strength.
Yeah.
But this is a nice transfer across many modalities. Let's start with the left Knee bent. There you go. Yep. Toes up. Always lock.
Yep.
Boom. Head up. And I want you to curl just a touch. Head down. Sorry. Chin down. Yeah, yeah. Just a little bit of grass there. Flex for me a little bit. Curl up more like a C. Like, up, up, up, up, up. Knees up together. Yeah. There we go. Great. What you're really doing here is making a hard ab exercise.
Yeah.
Your shoulders are kind of unstable, but this is making a really dynamic, funky, controlled. This is better than a curl. Yeah. Is what we've done okay here. All right. Multi step exercise. We're going to start here. Same positions. Loading our right hip. Feet are in the right spot. Posture is good. We're going to lift and rotate and press. Now look at the angles. We're in this weird diagonal thing. This isn't overhead. We're not locked in. It's a weird spot to be in. My feet are active. I'm athletic. And down. Boom. And we can load these pretty heavy because we're not trying to go fast. It's just going to be super awkward.
So I move the feet.
Yep. Bend down. Yeah, yeah, yeah. Boom. Pulled your chest. Sorry. Knee back and locked. Pull the weight to your chest. Rotate to me and reach up to here. All the way through that foot. You tend to you. You stop rotation early all the time. So give me more.
Yeah.
That's our finished rotation. If you block it, you're stopped there. Give me all the way through there. Same with your left foot. So your left foot's still 40.
Yeah. Yep.
Spin me, baby. And back down more on your toes. Left foot bent. Yeah. Bend this knee. Bend this knee. Yeah. There we go.
Up.
Love it. Bring your feet a little closer together. Yep. So now some of the same things that we're working on outside, multi step, multi planar movements. But we're gonna load it.
Yeah.
Okay. So that was fun. Little game. But now watch how that feels when we put some load on here. Still five. Five reps if we need. Yep. Now, one of the things that while you're doing this, if I was really coaching you, I wouldn't throw so many cues at you. Day one, I'm over coaching the hell out of you.
Yeah.
Which is really, really hard. I'd pick sort of one thing for the day next week. Add one more things. I'm putting it all on wax right now, so you have it. Yeah, but I don't coach somebody this fast. You're gonna remember anybody.
Yeah.
Right. So. But screw it. We're going faster. All right, so down there, I want you Just make this movement smooth. Instead of four different movements, make it one smooth movement. Yep. Great. How's that feel?
Great.
Okay, now let me actually load it to you a little bit here. You got the pattern. Now let's take the 45s for a wing here and see how that goes. This is probably closer to what I want you to feel. Now you're going to have to lock in for this. Yeah. Love it. That's good for today. You can set it down. There's going to be a push exercise. This example I gave you, Spider man push ups. Have you done those before?
I don't think so.
Great. Let's do a couple to see it. But now we're going to open up. Instead of doing your normal push ups like you had in your program, which are great, we're going to add.
Oh, yeah.
Here to it.
Right.
Add some anti rotation, add some movement to it and still going to get equal upper body.
Yep.
Oh yeah, you can use those too. Great. Same thing. 10 to 20, whatever. Yeah, lovely. Avoid the excessive rotation. Massive killer. Now in exchange for your side bends, we're going to do. You can do them down there, I guess, but we'll do active from the ground side bends. So we're going to go up to here. Boom, boom. Okay. Little bit different movement pattern than our full extension. Another thing to reiterate while we're here too. Bring your knees together, your feet closer to your knees. Give yourself more room to. Yeah, there you go. There you go. As I said at the beginning of the day, I would never have some human do this many exercises in a day. But I figured would you be more mad at me going over the top or under the top?
You're right.
So I did to you. Right. The more range of motion, the better. Putting your shoulder, anterior shoulder on a big flex or an extension is great. So you could pop this up into an incline and you're going to sit back and do your bicep curls over that bigger range of motion.
Just bicep curls.
Yep. Now same thing. Hold gold shoulder position all the way back if we can in terms of you lean all the way back. Yeah. Relax. Yep. Now you're going to get way sore the first time at this angle because you're putting your shoulder, your anterior shoulder on a much bigger stretch than you're used to to traditional ones. So go lower, go lighter, don't do as much volume so you don't wake up. Massive sore anterior things. Okay. How do you typically do your calf.
Raises on this guy?
On the seated calf Raises. Okay. Seated calf raises are fine. They are because your knee joint is bent and the gastroc crosses the knee joint. The gastroc goes away. Most of your day is dealt with the soleus. Dealt with the soleus anyways. That's fine. But this is a soleus isolator. I actually think people don't train their soleus enough. I want a seated day, then I want a standing day.
Yeah, yeah, both.
Right. You can do them on here if you want a little bit of incline. That's a fantastic way to do it.
I'm interested.
Yeah. Now do your calf raises that way here. I would touch. I would probably. Yeah. Because you're not. It's not a balance game. There you go. You're going to get ripping sword in that too. Because you're putting this thing on stretch. But now you're also getting tons of toe strength too.
That's great.
But you won't get there.
Yeah.
Right foot, arch, toe is. That's the jam. If you want to actually have a ton. I don't have one. Do that. A medicine ball. Doing a medicine ball.
Yeah.
Oh, my gosh. Your feet will rip apart in the best way you can imagine.
Yeah.
This is a great example of. There are no wrong or right exercises.
Yeah.
Chest is not so better the other way it is. What are we trying to do? Let them hang down. Bottom. Yep. Come up higher on the. On the board. Probably up here. Like extend your legs a little bit. Put your feet on here and push off a little bit. Yep, yep, yep, yep. And now hang down here.
Yep.
And now pull from there. Huh. Nice posterior delts going on there. Good contraction through the rhomboids and through the lats. How's that feel? Angle wise?
Great.
We might go a little bit lower too, but you kind of play with this. You might like the contraction better when it's less of an angle. You might like it up here. This is another place where your anthropometrics matter. At that angle. I like it. Your arms are longer, different. You might go, I'm not feeling it here. I'm feeling this only in my biceps. It's not a wrong technique. It is just simply leverage. You might have to go higher incline.
Yeah.
Lower incline. Right. A good adage. If you're trying to work a specific muscle or muscle groups and you're not feeling it there and that place isn't growing, you need to find a new variation. Last two exercises are your tibialis rotations that you like to do. Right. Leave those in there. And then Last one is a single leg glute bridge. Right. So let's pop on that one. So that's when you haven't done before. Yeah. So like a normal glute brush bridge on your back.
I see.
However you'd like to lay down. Yep. And now you're going to go. Let's start with your right leg. Bring your left leg up and extend it there. And now you're going to do a new glute bridge up on your bone. I see single leg isolation. This is similar to your Poliquin single joint step downs.
Right.
But now we're doing the glute version of it. Anti rotation. A little bit of locking in there. Let's make sure you love to externally rotate. Yep. Let's get there. Real isolation work on the glutes which you didn't have a lot of anti rotation.
Yes.
That would be it. That would be one set of all of those. That's where you can burn the bridges. 20 reps. Do whatever you want there. Because they're low load, real high safety profile exercises. You can tone those up or down those down as much as you want. The strength exercises be conservative with, but those ones, they're right in your wheel. Yes. Yeah. Every day we'll finish with high intensity intervals on day, on this day particular we would do your sled walks or conditioning purposes. Now it's probably hard to remember, but we didn't do sled walks today in our Walmart.
Gotcha. That was day two.
That's why we put them in today.
Yeah.
Because we do want to do those every day. Yeah, Great thing to do. But we're going to do this part of your conditioning and we'll hop on the bike and instead of doing just some intervals in this particular day, I want to do closer to a VO2 max, which would be eight or so minutes for maximum distance. Just like we talked about earlier too. Your failure point is posture. So even on that eight minute thing where I want you to commit the max distance, but if you're breaking posture.
Yeah.
Technical failure. We're slowing down.
Yeah, yeah.
So on different days our intervals are different. One day we did the like an assault bike, one day we did this bike and one way day we did a rower. So we different variations and in different rep ranges, different rest intervals and so on and so forth. So. But that's the basic structure of everything.
What an amazing day. Yeah.
Overwhelming.
Yeah. No, actually not. It's very energizing.
Oh, great.
Yeah. It's like more than anything now I have this now that I understand the movements and I felt it once or twice. Yeah. Now it's this really fun game to master them.
Yeah. You'll get there. It's going to take time, but I think you've got the capacity to get there.
Yeah. So the big things I need to work on balance. There's a certain. A few muscles in the body that are not strong enough to do the exercises. I actually like even. That's not even a good summary. Like, it's just basically all the motions we've been talking about. It's push, pull, rotations.
Yep.
Yeah.
We threw a lot of new movements at you.
Yeah.
And surprise, surprise, you didn't do them. Well.
Yeah.
That's going to happen to anybody. Right. I promise you. Somebody could pick an exercise up that I've never done and I maybe wouldn't do it. Great. The very first day.
Yeah.
So when you say balance, I think probably the more appropriate term would be stability. You have balance, you're great. If I put you on one leg. It's not that kind of balance. It is. If we put you in these weird ipsilateral positions, we're losing neural control, losing active control. So that's the part we want to address so that you're never in a position that you won't feel strong and healthy. Yeah.
Yeah. Andy, amazing day. Thanks.
Yes, man.
Fantastic. You are a great coach.
Thank you.
Yeah. And I appreciate you leveling me up. And I'm definitely going to master these exercises. So when you come back, I look forward to your assessment.
I look forward to doing it.
