004 Proximal to distal sequencing

And of course, combining those to improve power. But essentially we can't really understand the context of those adaptations until we start talking about the biomechanics of specific exercises. And one of the most important principles of biomechanics is the proximal to distal sequence. So what we s what we mean when we say the proximal to distal sequence is that during pretty much every athletic movement, whether that's jumping, running, throwing, anything like that, there is a specific order

in which the joints reach their maximum angular velocities. So essentially, if you're looking at a jumping motion or a a sprinting motion, what you what you will see is that the joints more proximal to the central body, proximal meaning closer to the

kind of center of the body, so the hip in this case. The hip is going to start accelerating first. It's going to reach its maximum angular velocity first, and then what you're going to see is the knee reaching its maximum angular velocity second, and of course the ankle later on.

So there's a sequence in which the maximum angular velocities are reached. Now the reason for this is because we are transferring kinetic energy from the more proximal segments to the more distal segments. Essentially every time I explain this, I I always come back to this image of like a kind of a superhero character, so standing on a a moving vehicle and then jumping off the moving vehicle at some point. And when the superhero jumps off the front of the moving vehicle,

you know, disappears into the distance. What should actually happen is that the vehicle and it doesn't happen in the films of course, but what should happen with that enormous amount of kinetic energy, you should see the vehicle go backwards. Imagine like a you know character, cartoon character maybe on a on a moving vehicle.

and they jump off, the the vehicle should move backwards with that enormous amount of force being generated in order for the character to be able to m to jump that far forward, you should see the car or the vehicle go backwards. Um now essentially that's happening in a proximal to digital sequence. So the hip will start rotating, the uh you know, obviously that proximal segment will start moving.

And then as it g reaches towards its maximum angular velocity, the knee will start rotating and that will push backwards and decelerate the segment, the the rotation of the the hip. and allow obviously that kinetic energy to be passed onwards into the knee and then the same thing happens with the ankle. And you can do the same thing in uh throwing motions as well with a rotation of the torso and the movement of the shoulder.

So what we're saying then is that all of these athletic movements involve the transference of kinetic energy from the centre of the body to

downwards and it follows this very distinctive sequence that you can literally measure, you know, in a laboratory setting and watch athletes um moving in this way. So the reason this is so important, uh well there's a number of reasons, but I'm just gonna highlight two of them before I We throw it over to Rob and get some input from him on the programmes that he's writing and how they make use of this principle.

But basically, two of the most important observations uh that we can draw straight away are that because the movement is always starting proximally, that and and the energy is then being passed down the body from the more proximal segments.

those proximal segments are going to play a bigger role in driving the actual um ac the the movement and the success of that movement. So the extent to which somebody is good at running, jumping, throwing, those kind of things, is going to be more dependent on their ability to produce force or more accurately power, depending on, you know, what we're talking about, but mostly power outputs are pretty closely related to and these kind of athletic performance metrics.

But if we're trying to generate a high power output at the hip and we're trying to produce a high muscle force at the hip to generate that large power output, then we're going to be more successful in doing that because the hip plays a bigger role in the the overall movement because of this proximal to distal sequence.

So essentially the proximal sequ the proximal segments are gonna be more important than the more distant ones. Secondly, and this is the part that and I think most most SNC practitioners get that. to a certain extent. What I think they tend to miss, and I think this is really exciting, and I want to, you know, kind of develop this over a number of uh kind of episodes in the future when we come back to this idea in the context of specific movements, because we will talk about

how to optimise, you know, kind of vertical jump height and, you know, sprinting speed and those kind of things. But most people miss the fact that when we look at the angular velocities of the hip and knee and the ankle or, you know, any other sequence of joints that we're interested in, the More proximal segments always reach slower maximum angular velocities than the more distal ones.

And that's literally just because you're passing kinetic energy down the chain and so you you can reach higher joint angular velocities further down the chain'cause you've got more kinetic energy at that point,'cause you've got everything that you generated up to that point, plus more besides. But what it means is that

The hit in the case of something like jumping or sprinting is always going to reach a slower maximum angular velocity, and that means it's going to operate close to the force end of the spectrum in comparison with the segments and the joints further down the sequence. And so as a result, you can actually benefit much more. They're essentially more force-dominant. You can benefit more from strength training than the segments further down the chain.

And in some situations in really fast movements, if you look right at the end of the sequence, like the distal segments of the sequence, distal joints of the sequence, you basically find that you're moving so fast that there's no possibility of adding really anything in terms of kinetic energy unless they're, you know, kind of right up against the velocity end of the force velocity spectrum such that strength training isn't going to do anything. And I think this concept is

super, super interesting. You know, we've talked about it before, Rob, uh, many times about how this kind of feeds into strength training programming. But, you know, that's that's the introduction, that's the explanation. So

But can you give us some examples of how you're using these ideas in your in your training programmes at the moment?

Um we talked a little bit before we got on about grapplers and some stuff they would need. So one of the things you just mentioned is how the force outputs of the hip always super important. Um so one of the big ones, you know, we just joked about a little bit, but hip thrust.

People used to hate on them a ton and I've gotten into program them more and more over the years, um, including them in tons of programs, you know, either barbell or machine when people have access, really trying to get just high loads out of the hip joint and training it out like a shorter muscle length.

as well that's generally gonna correspond better to what the athlete's gonna need. And then you know, also you train that short of muscle length, super easy to recover from, train a little bit more frequently through the week. Yeah. So when you're trying to improve jump height, things like that, starting there and then like you said, the knee. being a little bit more balanced still. So, you know, I use a mix generally above them. Maybe some low to jump work, low to jump work, things like that.

And then when it comes to like the calf, you know, further on down the line, just as fast stuff as possible. So just like some repeated calf hops, things like that. I don't really overthink that end of things too much.

Um and then to expand on it a little more. I know you and I just mentioned about like grapplers and things like that. So if we're thinking of hip joint work for like those kinds of athletes, we just mentioned good mornings before we got on. And I know I joked about how for me it was always easy to like

pick someone up, you know, when they're holding on to me on my back, something like that. I uh I had tons of good morning work in my programs over the years and we were just talking about keeping the torso stiff. while you move the the hip joint there. And um I think that's really, really valuable. I've used good mornings with tons of athletes for erector strength and that um over the years I just hadn't really actually thought.

honestly as much until more releasely recently about why it was so useful. So that's a really good one. Uh verse hypers. Great for keeping everything torso, not moving and just moving the hip. So really like those as well if you have access to a good machine. Um lucky in my gym, we have one of the Atlantis ones. It's very nice. You can customize the loading a bit as well, but even kind of the old school ones like

Louis Simmons made are really nice. So when it comes to the hip joint, I'd say those are probably some of my favorite ones. Stiff like den lifts we talked about as well. So whereas with the hip thrust, you'll get a lot of glutes. Good mornings, you're gonna get some more rectors in there while the hip's working.

Obviously the the stiff leg deadlift when you keep the knee nice and straight and don't extend it as you go, like maybe a Romanian deadlift, you're gonna get a lot more hamstrings. So you and I were just chatting on before we got got on here about If you have hip thrust for glutes, stiff weight deadlifts for hamstrings, that would be a really, really nice combo. And then, you know, all the usual caveats there, trending them heavier or lower rep ranges.

making sure they're recoverable session to session, things like that. But when I'm going about designing a program, that's kind of where I'm starting, you know, really optimizing what's going on at the hip first. And then, you know, like we just said, the knee, a bit more balanced depending on the activity. I don't tend to worry about it as much. So a bit more of a mix of things. Some speed work, some heavier work, depending on what the athlete might need.

It's so easy to include in almost everybody's programme, if not everybody's programme, because because this because this is going to be relatively force dominant, except in maybe sprinting when it's more balanced. It's going to be pretty much fourth dominant in everything that the athlete is doing, because it's the starting point of the proximal to distal sequence, which means that its max angular velocity isn't going to be as high as stuff further down the sequence.

So you can pretty much throw it into everybody's programme and it'll work because even if you've got an athlete who's already pretty force dominant and says a lot of people are going, Oh, well, maybe we shouldn't, you know, do too much heavy strength training with that athlete's like, Well, no.

if you think about approximately distal sequence, you can still actually get away with doing heavy strength training for the hip in that athletic training programme and it won't create a negative effect. This is one of those great examples of how

Um S and C sometimes ignores biomechanics. So you can have S and C and they're kind of going, Oh well we need to make sure force velocity profiles are optimal for my athlete. Therefore, you know, I've noticed that this athlete has a force dominant vertical jump at the moment. So we're gonna

stop doing heavy strength training and just do, you know, kind of unloaded stuff. And it's like, okay, but if you bring biomechanics into the conversation, you can carry on doing heavy strength training for the

generally speaking, you know, for something like a a moderate kind of force velocity uh type activity like vertical jumping, you're really not gonna get a point where the hip is gonna have to be trained without heavy strength training. So

It's the really cool situation where as you were saying when you uh kind of introduced your ideas, you were saying, you know, your programs are going to include these things because you can pretty much program them for everybody and it's always going to work. You know, and I'm just picking up two things that you said prior to that.

You mentioned about um how well you talked a little about kind of the vertical jumping side of things and improving, you know, kind of hip extension in that context. But then you went on and talked a little bit about grappling. So let's expand that a little bit'cause I think Um, when I've asked people for questions on Instagram, one of the most um and of c uh sort of common questions I get for this podcast

is, you know, let's hear more about the combat sports side of things. Let's hear more about, you know, kind of strength training or just training in general for, you know, various different combat sports. But, you know, that's the theme that I'm starting to see

in the questions. So maybe people are following you and then and then asking for questions on that. But it it doesn't matter. Our audience is interested. So let's let's kind of dive in and talk about this a little bit more. So, you know, you you framed this as saying

You know, okay, so we know that we're we've got three major hip extensors, so we want hip thrust, you know, for the glutes, you know, we want something for the adductor magnus and the hamstrings, which I think um, you know, stiff leg deadlift is fantastic for, does, you know, most of that.

Okay, so sure if we've got a particular requirement to really add mass to the hamstrings, maybe we'd bring in a couple of other things. But in an athletic context I think, you know, hip thrust plus stiff leg deadlift is gonna get most people most of the way there most of the time.

But then you brought in this idea of including good mornings, which I think is really, really interesting, you know, because most of the time and the way I think about it is that most of the time in athletic situations when the athlete is just running around, jumping, doing whatever they're doing. You've basically got hip extensors that are um obviously driving force into the ground, but the only thing they're having to stabilize in the upper body is the upper body weight.

which isn't going to be massive most of the time. If they're an athlete who's running around, okay, fine. There are rugby players and, you know, kind of American football players who are gigantic, but, you know, most of the time we're not talking about throwing a huge amount of weight around in the upper body.

So it's not that big a deal to be able to maintain the torso completely stiff. But obviously in certain situations, and I I mentioned when we were talking about this recently, I mentioned obviously rugby being a a great example of where

I guess American football as well, which I don't know anything about at all. It's it's the background that you come from, doesn't it? It determines what you kinda know. But obviously, you know, again, super interesting in the context of grappling c uh kind of in the combat sports space, where you maybe have got an enormous amount of resistance to you extending the hip, which is being applied to a point on the torso.

So you're trying to extend the hip, but it's the torso that's resisting you. It's not necessarily that you're trying to, you know, drive away from the ground. It's you're trying to drive somebody off your back or move yourself in a direction that other person is resisting you. And if you are kind of sort of being

bent over because you can't maintain the torso in that position, then your hip extensors aren't gonna do what you want them to do in that and that's why I think the example you gave that good morning and the application of that, you know, I think is really cool.

through the the ring four almost. It was a crazy moment. But yeah, like the good morning is so, so good for those, you know, strength like that. And I think they've really fallen out of favor as well. I don't really see them programmed a ton. You know, a lot of people tend to think of only I guess the context of hypertrophy now and then, you know, on the other side of things, things that are like way too

sports specific, like look exactly like the thing you need to do. And a good morning is just gonna give you like brute strength like that. Some people find them uncomfortable. So I guess another thing I'll mention when it comes to programming them is if you have y you have access to like a safety bar or something like that of the pad on your back in a much more comfortable hand position maybe than a straight bar. Just as useful. Really, really love safety bar myself.

So I use those a ton. Probably one of my favorite variations. And if you have like I don't know if you've heard of them, but maybe one of the transformer bars by like Kabuki Strength, you can change where the loading sits on the bar.

So you can make it more like a kind of a front squat position if you're doing something else. Or you can shift the weight so it's a much more suitable for a hinge position. So if you have bars like that and a lot of gyms, a lot of athletes do now, those are really, really nice just hinging with those for good mornings in that.

So it makes it much more comfortable, you know, a little more like easy on the shoulders for some people. So yeah, those are all things that I look at when I'm programming those as well.

You know, we know already that the hip is going to play a bigger role in many of these movements because of its proximal nature and but also it's going to be more force dominant in doing so, so we can apply more strength training. situation more strength training methods to maximize its development and its contribution. The opposite is going to therefore be applicable to the opposite end of the proximal to distal sequence.

So this is why when people say to me, you know, why don't why aren't you putting like in every uh so many times I get questions people saying, Why don't you why don't you think that isometric car phrases or Why do you think Calfrey's training is a great idea for athletes? I'm like, Because it's a distal segment. It's like

Anytime you're moving in a in a kind of an athletic situation when you're moving quickly, the calf is going to be moving really quickly. You're not going to be able to do what you think you can do, you know, in that situation because you're just moving too fast.

So, you know, it's like and and then I kind of had to explain to people recently that if you then add on the fact that if you're doing like a cyclical movement like sprinting, you know, you've got this conservation of angular momentum problem, you know, as well.

So you know, you've you've you've created this enormous amount of kinetic energy with the hip, you've passed it down to the knee and then to the ankle, you're moving really quickly. And then in a cyclical movement like sprinting, you've got to decelerate now and go back again. If you've got a large mass at the end of your kind of sort of proximal to distal sequence, your distal segment, like

you know, your calves are heavier. It's like running with heavy boots on. You're gonna find you have to really decelerate and then it's gonna take you a lot of energy then go back the opposite direction. Then it's gonna do the same thing at the opposite end of the gate cycle. So it's just gonna massively, massively, massively slow you down. So not only is it pretty much pointless because the force under the

the kind of force velocity spectrum is not helping you when you're moving that quickly. But secondly, it's actually going to create problems in many of the situations if you've got this conservation of angular momentum problem. Um, so ultimately, you know, we can learn not just what to do, you know, in what we've been talking about, you know, all these kind of hip focused exercises. We can also learn what we might want to try and avoid, you know, and it was great when you were describing the

exercise sequences that you were programming, you mentioned that primarily for the calf and the the approximate sequence, you're kind of focusing more on the polymetric side. You know? Yeah.

So that's kind of like what I would say is the most important, you know, kind of uh core of this topic. But when I do talk about this, I do get a um a couple of other interesting questions. And one of them is What happens if you're going from like a a body movement like throwing, for example, and we will do an episode on throwing and I will explain exactly how the proximal to distal sequence works. It's just a little bit more involved.

than it is in something like jumping because you actually have two. You have a rebound, you have one into the ground which looks like jumping and then you have the other one which goes all the way back up through the body

and kind of reverses, you know, reverses the original one, but then carries on into the torso and then obviously down to the arm. What happens and this is a question I get a lot, what happens to the proximal telistal sequence if we add an implement So if we're describing the basic throwing action but then I say, Okay, well, throwing and you know, striking something, uh like in golf or, you know, kind of baseball or anything like that

you know, obviously involves an extra segment added on the end of the body. Then like exactly, that's exactly what it is. It's an extra segment added on the end of the body. So what does that then mean? Well it it means that you've converted most of your body into a more proximal set of segments.

then you tend to find that the person who is doing the hitting tends to have more overall muscle mass than the person who's just doing the throw. And that's literally because we're seeing someone who's more segments, more of their segments are now classified as proximal. So you can kinda go an extra kind of

segment down when you're dealing with those guys. And a lot'cause a lot of the questions I get with people are like, Okay, so, you know, why is why is this, you know, baseball athlete, for example, why are they gigantic? Why wh and why are they so good at, you know, kind of hitting home runs? And so, well it's because when you add the extra segment on the body, you are making more of the body act more proximally and so you don't end up having the same velocity limitations that you would do.

If you were I mean golf is probably an even better example.

If I was looking at, you know, sort of literally throwing a ball like pitching, I would say you're unlikely to see any benefit of, you know, kind of bench pressing in that situation. I would say unlikely.

you know, if I'm looking at a picture, most of their kinetic energy is coming from the lower body and the torso. After that it's just mostly velocity under the spectrum. You just kind of passing on that kinetic energy from the rest of the body. In those situations. But if you then say, Well, okay, well what about actually the other end of that athletic environment where they're hitting the ball? Is that

I could say, okay, well maybe you could see some benefit from benching in that scenario. It's like there's a difference there because you've moved the segment the segment has allowed you to move the torso closer to your proximal centre of the of the sequence.

So you've moved away from the thing the end result. And I think that's that's really kind of the answer to the question that people ask me, which is, how does it change when we go from just to throwing like an object with my hand to actually having another segment like a golf club or a you know, baseball wide or whatever.

You know, how does that then change what the kinetic sequence is doing? It doesn't change it fundamentally, it just adds an extra segment on and that allows you to have more proximal segments that are going to be more force dominant essentially in that context. So yeah, um I think I kind of answered the bit that you were

you know, RDLs, hip thrusts, all sorts of things over time. But it just m very heavy strength training focus in that scenario for the most part. I know we've we've talked too about like heavy rotational work for the core and things like that. Those work great as well over

You know, ripping a medicine ball as fast as you can over and over with no real end goal in mind. So many people love to do

fatigue is going to stop them from improving coordination in a movement that they're practicing. And I think maybe I'd say like maybe a minority of the people in my audience don't actually believe that. Or if they do believe it, it doesn't translate into their programming. But The approximate sequence is actually one of the features of coordination that you can measure quite easily, because you literally just ask the sort of data set that you've collected at what point in the

time uh you know, you kind of say it's taking them as one second, for example, to complete a counter move and jump. You break that down into eccentric and then concentric phases. And then if you've got like a motion capture of the of the athlete, you basically just say, you know, let's just graph the point at which the hip is accelerating and then kind of decelerating and then the knee is accelerating and then decelerating.

and then the uh ankle joint is uh you know, kind of accelerating and then decelerating. And you'll see that there's a proximal to this to sequence and they kind of occur in this really nice order. You get the nice kind of wave of the hip.

joint on the graph and then you get a knee joint and then you get the ankle joint. When you ask someone to do exactly the same movement in a fatigued state, those three curves superimpose on top of each other and you get all three happening at the same time. And that's

the approximate sequence disappears. I mean the reasons behind that are probably, you know, deserving of of a of a separate episode. But the point I'm illustrating here is that we can actually observe a movement pattern or a f a key feature of the movement pattern, which is the proximal distal sequence. And we can show that it gets immediately a lot worse because we're now not passing kinetic energy from one, you know, joint to the next.

Yeah, immediately gets a lot worse, which contributes to a reduction in performance. But of course what it also means is that my efficiency, mm the optimization of my movement is now just tanked, and my brain is gonna recognise that I'm no longer as efficient as I was, and there's now No way I can actually improve the existing coordination pattern I've got. You can't practice a movement pattern badly and expect your brain to learn something positive from that.

Well, arguably you could say it's gonna learn to try and avoid that, but it can't really avoid what fatigue does for reasons we'll get into in another day. But what it can't really do is is kind of upgrade your existing kind of software if you like.

to be a better version of what it is by practicing things in that fatigue state. You know, even though that isn't really hugely relevant for what we've been talking about today, it's just, you know, using the proximal digital sequence as a way of teaching um the fact that

you know, fatigue does have these negative e effects and it is gonna stop people from benefiting from those uh kind of uh improvements that they're hoping to get. So, you know A lot of the time, I think, uh if if if this is not the biggest mistake in S and C it's definitely on the first page.

So a lot of the time when we're practicing something, there isn't a there's a there's maybe a clear goal in mind for the outcome that we want to improve. So let's say you've got a bunch of pitches throwing as like, oh, we're doing this'cause we want to get better at throwing. Okay, cool. But what are the adaptations you're trying to create? So

If I'm if I'm saying, okay, but you know, I'd quite like them to improve their coordination a little bit, okay, great. Well if we know that, then you're gonna need to make sure that fatigue isn't building up over this series of throws that you're doing because if you're proxy, Distal sequence disappears, ring velocity is going to drop, and it's going to drop primarily because actually your coordination is.

Mm-hmm. So, you know, not strictly relevant to what we're describing today, but I think it's just such a good opportunity to, you know, show people that when I say that coordination is reduced because of fatigue being present, we actually do know that. It's not like you know, we're kind of inferring it from

you disrupt that coordination. I know most of the hardest hitters I've ever seen, my brother being known, like when he was still active for like his ridiculous power. When he was hitting the bag, hitting mitts, he was always, you know, fresh as he could be, doing like single shots, just throwing as hard and as fast as possible. And there really wasn't anything too, too specific when he was focusing, you know, from the

sport and like actually doing the sport of improving his power, he was just hitting as hard as he could, over and over with some good rest between. And people at the time were trying to keep their power up when they were tired and doing all kinds of weird, goofy things like that. And

He was hitting harder than all of'em, doing just some punches, as hard as he could, some kicks as hard as he could. And then just doing, you know, the other stuff in the in the gym and that, and then not getting super tired and doing garbage reps.

Really, and the torso, rotation of the torso and the and the and the extension of the hip are probably going to be, you know, are definitely the primary factors in throwing, you know, so you expect them to play a pretty important role in punching as well. And I just I don't think the data is quite as extensive in punching as it is in throwing.

fundamentally kind of, you know, that's the territory that I think we would be in. So again, you know, for all those listeners out there who are, you know, pestering me, asking um, you know, for more information on on strength training for combat sports.

you know really um you know start with the proximal desistal sequence look at the movements and again okay so let's extend this a little bit away from just talking about proximal desistal sequence and let's just talk a little bit about needs analysis um you know in sports You know, how are we actually, you know, choosing which movements to go after

Well, we look at the sport, we look at the points in the sport that are critical, you know, and we go, How do we get the athletes better at doing those things? You know, and y you know, you described punching, the kicking, you know, whatever aspects of grappling are going to be really critical.

You know, and you look for the key aspects of those biomechanical situations. You go, Okay, great. And most of the time you're gonna find that the proximal to distal sequence is gonna apply. And of course that means that we can go chasing after these um, you know, kind of hip based exercises, you know, back torso based exercises.

And that's a really good point actually for something just to to say before we finish. Even though the rotation of the torso is absolutely critical for so many of these situations like the throwing and the and you know potentially the punching in certain situations. certainly, you know, kind of swinging.

you know, bats and clubs and rackets and that kind of thing. We do almost no rotational work of any meaningful nature in S and C. And okay, fine, people are gonna send me all kinds of videos of them in some kind of kooky exercise where they're balancing on something, waving a cable around. I'm like, no, don't get it. What we're describing here is a as a like um

there's a an exercise for which the same rules apply for everything else. If you have low stability, if you've got a high stability demand and you are having to stabilize yourself in order to move a cable, that's not going to do very much for you in comparison with exercise that already has the stability baked into it. And I think S and C really does lack good high stability rotational strength training.

And yet, like you were saying earlier, with the kind of s strange power exercises that people do, a lot of people will train rotation with power. And I'm like, sorry what? It's like This is a very proximal segment, if not, you know, the proximal segment in certain situations. So why would you be training it for power when you would actually need to train it for strength? yeah it's a force dominant segment this is one of those kind of like

things that I sort of bring out in conversations when people are asking me to consult and I go, All your rotational work is power based. Why is that? And then they kind of talk me through their rationale and then I explain to them that it's a force dominant segment in the proximal vista sequence.

And you can literally see a kind of the computations going on. They're going, right, okay, so we're really missing something pretty fundamental here and if we bring this in it's gonna actually and yeah, it probably will. Because if your athlete is just it's like imagine that you did never did, ever did any kind of squats ever again. You literally just did jump squats.

You'd be like you'd be like, Wow, I'm gonna lose so much of my program mate and this is even more proximal segment than your quad dominant squat ease. So this is a bigger loss to your programme than what you're, you know, kind of worrying about if I tell you that you can't do squats again or just hypothetically. Not that I would, but you know, it's like hypothetically.

So, you know, that idea of saying, well, okay, you know, back to the drawing board, how can we go about, you know, sort of looking for ways to train rotation in that in that way? And I think Not only is S and C not really doing very much in that space, but you know, the gym equipment doesn't seem to be available to allow

I tell you how this is working. You need to find like somebody who's more of an engineering mindset to, you know, kind of, you know, figure out the the solutions to implementing that. I'm I would expect that in many of these athletic movements, if you trained rotation for strength, you would actually get a surprisingly big improvement in power and speed, uh output to the movement, uh, because you're actually training a pretty proximal segment in this particular context. Yeah, I mean

My sports, so a lot of the stuff you were describing, the hip extensors, but also this rotational stuff in certain uh contexts could be really cool as well. Definitely. Fantastic. So I think that's a great episode for today. I actually ran on a lot longer than I thought we would. I thought we'd be over in twenty minutes. Um that's that's great. So uh thanks again, Rob. Uh great to have you here. Uh appreciate it. And thanks to all our listeners as well. We'll be back with another episode.