{"version":"1.0.0","segments":[{"startTime":26.613,"endTime":28.512999999999998,"body":"What's up guys, happy Tuesday."},{"startTime":28.512999999999998,"endTime":30.413,"body":"Welcome back to Eat, Train, Prosper."},{"startTime":30.413,"endTime":36.993,"body":"Today is episode 162 and Brian and I are"},{"startTime":30.413,"endTime":36.993,"body":"joined by Kyle Baxter who we like to call"},{"startTime":36.993,"endTime":37.893,"body":"Bax."},{"startTime":38.433,"endTime":43.093,"body":"Very interesting person, especially his"},{"startTime":38.433,"endTime":43.093,"body":"positioning in the kind of lifting and"},{"startTime":43.093,"endTime":46.933,"body":"physio world which we will have him get"},{"startTime":43.093,"endTime":46.933,"body":"into in a little bit once we get into a"},{"startTime":46.933,"endTime":48.293,"body":"little bit of a formal update."},{"startTime":48.293,"endTime":51.433,"body":"But as always, we'd to start off with some"},{"startTime":48.293,"endTime":51.433,"body":"updates."},{"startTime":51.713,"endTime":55.293,"body":"Bax, since you are our guest, can you kick"},{"startTime":51.713,"endTime":55.293,"body":"us off with some of your most recent"},{"startTime":55.293,"endTime":56.573,"body":"updates please?"},{"startTime":57.181,"endTime":59.162,"body":"yeah, so updates on my life."},{"startTime":59.162,"endTime":62.343,"body":"I live in Thailand, Bangkok to be"},{"startTime":59.162,"endTime":62.343,"body":"specific."},{"startTime":62.343,"endTime":68.064,"body":"I just spent the last week in Bali looking"},{"startTime":62.343,"endTime":68.064,"body":"for looking at some investment"},{"startTime":68.064,"endTime":69.285,"body":"opportunities."},{"startTime":69.405,"endTime":72.086,"body":"having coffee with Aaron in person."},{"startTime":72.676,"endTime":78.268,"body":"so yeah, that's pretty, pretty much it"},{"startTime":72.676,"endTime":78.268,"body":"back to normal, normal things here in"},{"startTime":78.268,"endTime":82.32900000000001,"body":"Bangkok, sitting on a computer and doing"},{"startTime":78.268,"endTime":82.32900000000001,"body":"all the things that I do."},{"startTime":83.16499999999999,"endTime":85.97,"body":"Bax, what are you doing with your fitness"},{"startTime":83.16499999999999,"endTime":85.97,"body":"these days?"},{"startTime":85.97,"endTime":88.936,"body":"In your last seven days, are you in a"},{"startTime":85.97,"endTime":88.936,"body":"contest prep?"},{"startTime":88.936,"endTime":90.188,"body":"Are you training to gain?"},{"startTime":90.188,"endTime":91.341,"body":"Are you doing cardio?"},{"startTime":91.341,"endTime":93.453,"body":"What's your getup right"},{"startTime":93.681,"endTime":99.841,"body":"Yeah, so currently I haven't, uh, I've"},{"startTime":93.681,"endTime":99.841,"body":"been torn about talking about this on the"},{"startTime":99.841,"endTime":105.781,"body":"Instagram, but, I am 14 weeks out from my"},{"startTime":99.841,"endTime":105.781,"body":"first bodybuilding show."},{"startTime":106.101,"endTime":110.361,"body":"Um, currently everything is going very"},{"startTime":106.101,"endTime":110.361,"body":"smoothly."},{"startTime":110.361,"endTime":116.941,"body":"Um, so training is really just like more"},{"startTime":110.361,"endTime":116.941,"body":"of the same hyperdivisive training."},{"startTime":116.941,"endTime":121.501,"body":"Um, just trying to maintain performance"},{"startTime":116.941,"endTime":121.501,"body":"while I get ridiculously lean for the next"},{"startTime":121.501,"endTime":122.821,"body":"three months."},{"startTime":123.325,"endTime":125.775,"body":"Are you doing that mostly with"},{"startTime":123.325,"endTime":125.775,"body":"manipulation of diet?"},{"startTime":125.775,"endTime":127.54,"body":"Are you adding cardio in?"},{"startTime":127.761,"endTime":135.101,"body":"So right now we are trying something a"},{"startTime":127.761,"endTime":135.101,"body":"little bit new which will spark a lot of"},{"startTime":135.101,"endTime":141.041,"body":"questions especially from the research"},{"startTime":135.101,"endTime":141.041,"body":"-based listeners if there are some."},{"startTime":141.901,"endTime":148.74099999999999,"body":"Calories are 110 % of maintenance on five"},{"startTime":141.901,"endTime":148.74099999999999,"body":"days of the week."},{"startTime":149.061,"endTime":154.841,"body":"We have cardio in at 15 minutes just up to"},{"startTime":149.061,"endTime":154.841,"body":"20 minutes per day."},{"startTime":154.865,"endTime":158.185,"body":"at 150 plus beats per minute."},{"startTime":158.185,"endTime":161.205,"body":"I usually do like 160."},{"startTime":161.205,"endTime":163.285,"body":"Today it was like 165."},{"startTime":163.305,"endTime":166.085,"body":"So like a grind for like a short period of"},{"startTime":163.305,"endTime":166.085,"body":"time."},{"startTime":166.085,"endTime":171.325,"body":"And on my rest days, I am doing a complete"},{"startTime":166.085,"endTime":171.325,"body":"fast."},{"startTime":171.325,"endTime":177.925,"body":"So zero food, just water, which obviously"},{"startTime":171.325,"endTime":177.925,"body":"makes up, makes up the deficit in order"},{"startTime":177.925,"endTime":181.845,"body":"for me to lose the fat that I need to be."},{"startTime":182.223,"endTime":185.375,"body":"ridiculously lean on stage."},{"startTime":185.756,"endTime":193.913,"body":"thought process there is in terms of like"},{"startTime":185.756,"endTime":193.913,"body":"fat loss, muscle gain, anabolism,"},{"startTime":193.913,"endTime":199.947,"body":"catabolism, I should be able to kind of"},{"startTime":193.913,"endTime":199.947,"body":"group all of that, group all of it"},{"startTime":199.947,"endTime":200.688,"body":"together."},{"startTime":200.688,"endTime":207.634,"body":"So I have like a day plus the morning"},{"startTime":200.688,"endTime":207.634,"body":"where I do like most of my steps, most of"},{"startTime":207.634,"endTime":211.176,"body":"my steps in cardio are on like the fasted"},{"startTime":207.634,"endTime":211.176,"body":"morning on that morning."},{"startTime":211.793,"endTime":215.284,"body":"So I basically just take all of the fat"},{"startTime":211.793,"endTime":215.284,"body":"loss and I group it together."},{"startTime":215.284,"endTime":220.086,"body":"And then I'm having a place where I'm"},{"startTime":215.284,"endTime":220.086,"body":"actually in like kind of a surplus from a"},{"startTime":220.086,"endTime":227.789,"body":"caloric standpoint, which will hopefully"},{"startTime":220.086,"endTime":227.789,"body":"allow me to gain tissue as I get"},{"startTime":227.789,"endTime":231.611,"body":"ridiculously lean up to a point where"},{"startTime":227.789,"endTime":231.611,"body":"like, obviously there's probably a body"},{"startTime":231.611,"endTime":234.702,"body":"tap percentage where that can't really"},{"startTime":231.611,"endTime":234.702,"body":"recount can't really happen."},{"startTime":234.702,"endTime":238.134,"body":"But I don't know if anyone has done it"},{"startTime":234.702,"endTime":238.134,"body":"this way before."},{"startTime":238.134,"endTime":241.701,"body":"Cause everyone is scared that fasting"},{"startTime":238.134,"endTime":241.701,"body":"makes you lose tissue."},{"startTime":241.701,"endTime":244.391,"body":"which I don't believe is true."},{"startTime":245.72,"endTime":247.32,"body":"I kind of align with you as well."},{"startTime":247.32,"endTime":250.08,"body":"Is that a 24 hour fast or a 36?"},{"startTime":250.08,"endTime":253.28,"body":"Like are you going the full day plus the"},{"startTime":250.08,"endTime":253.28,"body":"night before you eat"},{"startTime":253.585,"endTime":255.425,"body":"Yeah, so I won't eat."},{"startTime":255.925,"endTime":259.58500000000004,"body":"So I'll stop eating at night with my last"},{"startTime":255.925,"endTime":259.58500000000004,"body":"meal, like 8 p .m."},{"startTime":259.58500000000004,"endTime":261.365,"body":"So like tomorrow I'll eat."},{"startTime":261.365,"endTime":262.525,"body":"Thursday will be my fasting day."},{"startTime":262.525,"endTime":263.345,"body":"So Wednesday, 8 p .m."},{"startTime":263.345,"endTime":264.54499999999996,"body":"I'll stop eating."},{"startTime":265.46500000000003,"endTime":267.78499999999997,"body":"Wake up, do my cardio in the morning."},{"startTime":268.325,"endTime":270.825,"body":"Just mosey around throughout the day, do"},{"startTime":268.325,"endTime":270.825,"body":"my work."},{"startTime":270.825,"endTime":278.365,"body":"And then on Friday morning, I will wake"},{"startTime":270.825,"endTime":278.365,"body":"up, do my cardio, do usually like, I just"},{"startTime":278.365,"endTime":279.225,"body":"work on my phone."},{"startTime":279.225,"endTime":280.977,"body":"So I have zillion client messages."},{"startTime":280.977,"endTime":282.197,"body":"and I can do a lot of work on my phone."},{"startTime":282.197,"endTime":284.657,"body":"So I just walk back and forth in this"},{"startTime":282.197,"endTime":284.657,"body":"alley."},{"startTime":285.217,"endTime":291.657,"body":"And I'll just accrue probably 15 ,000"},{"startTime":285.217,"endTime":291.657,"body":"steps before I even go back upstairs."},{"startTime":291.657,"endTime":298.137,"body":"And then I'll eat my first meal at like 9"},{"startTime":291.657,"endTime":298.137,"body":"a .m., 8 .30, 9 a .m."},{"startTime":298.137,"endTime":300.297,"body":"And then I'll go on with the day."},{"startTime":300.297,"endTime":303.717,"body":"So that'll be like, I guess 36 hours."},{"startTime":304.465,"endTime":305.508,"body":"I'm excited to follow that."},{"startTime":305.508,"endTime":307.604,"body":"That's definitely a unique approach."},{"startTime":310.009,"endTime":313.223,"body":"Brian, do you wanna kick us off with your"},{"startTime":310.009,"endTime":313.223,"body":"updates or I guess continue with your"},{"startTime":313.223,"endTime":314.193,"body":"updates please?"},{"startTime":314.193,"endTime":315.874,"body":"Yeah, yeah, yeah."},{"startTime":315.874,"endTime":318.835,"body":"I'm going to be quick and I don't have"},{"startTime":315.874,"endTime":318.835,"body":"much today anyways."},{"startTime":319.115,"endTime":322.737,"body":"So everything's swimming along great with"},{"startTime":319.115,"endTime":322.737,"body":"all my stuff."},{"startTime":324.098,"endTime":327.639,"body":"As y 'all know, I'm in this period of time"},{"startTime":324.098,"endTime":327.639,"body":"where I'm prioritizing cardio over weights"},{"startTime":327.639,"endTime":329.7,"body":"for the summer, spring period."},{"startTime":331.06,"endTime":332.621,"body":"cardio's going great."},{"startTime":332.622,"endTime":338.033,"body":"after my kind of monologue on running in"},{"startTime":332.622,"endTime":338.033,"body":"the last episode after reading the book"},{"startTime":338.033,"endTime":343.094,"body":"Born to Run, naturally I decided I should"},{"startTime":338.033,"endTime":343.094,"body":"go out and try barefoot running this past"},{"startTime":343.094,"endTime":347.855,"body":"weekend and ended up with blisters all"},{"startTime":343.094,"endTime":347.855,"body":"over my feet."},{"startTime":349.216,"endTime":353.257,"body":"maybe I need to take the barefoot running"},{"startTime":349.216,"endTime":353.257,"body":"thing a little bit slower."},{"startTime":354.437,"endTime":359.788,"body":"I plan to do one or two runs a week along"},{"startTime":354.437,"endTime":359.788,"body":"with all my biking and then all my lifting"},{"startTime":359.788,"endTime":362.319,"body":"and all that and kind of keep that process"},{"startTime":359.788,"endTime":362.319,"body":"going."},{"startTime":362.643,"endTime":365.463,"body":"All of that's going great, weights are"},{"startTime":362.643,"endTime":365.463,"body":"moving up."},{"startTime":365.463,"endTime":369.503,"body":"I made a story post yesterday about how on"},{"startTime":365.463,"endTime":369.503,"body":"the weights I'm taking this really slow"},{"startTime":369.503,"endTime":374.663,"body":"methodical approach to progression where,"},{"startTime":369.503,"endTime":374.663,"body":"for example, last week I did 150 pounds"},{"startTime":374.663,"endTime":376.703,"body":"for straight sets all across."},{"startTime":377.023,"endTime":381.603,"body":"This week I did 155 for the first set and"},{"startTime":377.023,"endTime":381.603,"body":"then 150 for everything else straight"},{"startTime":381.603,"endTime":382.623,"body":"across."},{"startTime":382.623,"endTime":387.143,"body":"And just kind of like stepping up"},{"startTime":382.623,"endTime":387.143,"body":"progression that way and despite all the"},{"startTime":387.143,"endTime":389.383,"body":"cardio and stuff it seems to be working."},{"startTime":391.815,"endTime":396.65,"body":"gonna try barefoot running again at some"},{"startTime":391.815,"endTime":396.65,"body":"point, but I need to let my feet heal up"},{"startTime":396.65,"endTime":397.05,"body":"first."},{"startTime":397.05,"endTime":400.863,"body":"So that's really the shortest updates"},{"startTime":397.05,"endTime":400.863,"body":"you'll ever get from me."},{"startTime":401.284,"endTime":404.177,"body":"And I feel like we mostly wanna focus here"},{"startTime":401.284,"endTime":404.177,"body":"on our guests."},{"startTime":404.177,"endTime":406.289,"body":"So yeah, Aaron, what's going on in your"},{"startTime":404.177,"endTime":406.289,"body":"world?"},{"startTime":406.289,"endTime":408.391,"body":"How's it getting back into training again?"},{"startTime":408.842,"endTime":411.224,"body":"It's been very nice."},{"startTime":411.224,"endTime":414.017,"body":"or yesterday was five weeks post -op."},{"startTime":414.818,"endTime":418.832,"body":"And I guess like my sixth or something"},{"startTime":414.818,"endTime":418.832,"body":"like that session back touching some"},{"startTime":418.832,"endTime":419.662,"body":"weights."},{"startTime":421.222,"endTime":425.833,"body":"I am the hard thing is where to where to"},{"startTime":421.222,"endTime":425.833,"body":"not push because I do feel I feel"},{"startTime":425.833,"endTime":427.434,"body":"completely normal for the most part."},{"startTime":427.434,"endTime":429.404,"body":"I'm not doing like crunches or anything"},{"startTime":427.434,"endTime":429.404,"body":"like that."},{"startTime":429.404,"endTime":435.535,"body":"But I did today get some soreness in my"},{"startTime":429.404,"endTime":435.535,"body":"abs, which was a little bit scary."},{"startTime":435.535,"endTime":438.546,"body":"But it's like inches away from where the"},{"startTime":435.535,"endTime":438.546,"body":"incision would be."},{"startTime":438.546,"endTime":442.657,"body":"So I think it's literally just my abs have"},{"startTime":438.546,"endTime":442.657,"body":"gotten pretty deconditioned from"},{"startTime":442.657,"endTime":447.778,"body":"practically using them minimally, you"},{"startTime":442.657,"endTime":447.778,"body":"know, five and a half weeks."},{"startTime":447.778,"endTime":450.959,"body":"So I think I just put a little bit of load"},{"startTime":447.778,"endTime":450.959,"body":"in there and now they're just"},{"startTime":451.564,"endTime":455.044,"body":"a two out of 10 sore, but it's the first"},{"startTime":451.564,"endTime":455.044,"body":"kind of sensations in there."},{"startTime":455.044,"endTime":457.524,"body":"So I'm just being trepidatious there."},{"startTime":458.02,"endTime":461.684,"body":"Do, are you doing, like, you're not doing"},{"startTime":458.02,"endTime":461.684,"body":"anything that involves bracing in the way"},{"startTime":461.684,"endTime":465.128,"body":"that, you know, how you tore it"},{"startTime":461.684,"endTime":465.128,"body":"potentially on the, on the leg press."},{"startTime":465.128,"endTime":467.741,"body":"You're not doing any of those lower body"},{"startTime":465.128,"endTime":467.741,"body":"compounds where you need to brace or"},{"startTime":467.741,"endTime":468.587,"body":"anything."},{"startTime":468.587,"endTime":475.147,"body":"No, I did two sets of body weight goblet"},{"startTime":468.587,"endTime":475.147,"body":"squats of 10 reps."},{"startTime":475.247,"endTime":479.667,"body":"like, see that like unilateral leg"},{"startTime":475.247,"endTime":479.667,"body":"extension, unilateral leg curl, upper"},{"startTime":479.667,"endTime":484.387,"body":"body, I did use dumbbells for the first"},{"startTime":479.667,"endTime":484.387,"body":"time today, anterior delt press, but I"},{"startTime":484.387,"endTime":486.767,"body":"went up to 24 kilos."},{"startTime":486.767,"endTime":491.527,"body":"So still like, literally half of what I"},{"startTime":486.767,"endTime":491.527,"body":"was doing before I got injured."},{"startTime":491.827,"endTime":495.007,"body":"So sets of 20 there were like pretty kind"},{"startTime":491.827,"endTime":495.007,"body":"of trivial."},{"startTime":495.742,"endTime":499.033,"body":"Yeah, so still being super conservative,"},{"startTime":495.742,"endTime":499.033,"body":"but enough where I can put some tension"},{"startTime":499.033,"endTime":503.425,"body":"back through my muscular system and"},{"startTime":499.033,"endTime":503.425,"body":"actually get a little bit sweaty and do"},{"startTime":503.425,"endTime":504.616,"body":"use my body of sorts."},{"startTime":504.616,"endTime":507.857,"body":"All right, cool."},{"startTime":507.857,"endTime":509.138,"body":"So let's dive into things."},{"startTime":509.138,"endTime":512.999,"body":"So Bax, the first thing I wanted to touch"},{"startTime":509.138,"endTime":512.999,"body":"on is your background a little bit,"},{"startTime":512.999,"endTime":514.05,"body":"because I feel"},{"startTime":514.365,"endTime":517.906,"body":"You know, we all kind of have this"},{"startTime":514.365,"endTime":517.906,"body":"meandering approach to where we land or"},{"startTime":517.906,"endTime":521.658,"body":"end up where we currently are, but yours"},{"startTime":517.906,"endTime":521.658,"body":"is just a background that I find"},{"startTime":521.658,"endTime":522.7080000000001,"body":"interesting."},{"startTime":522.7080000000001,"endTime":526.04,"body":"I was a little bit curious about it"},{"startTime":522.7080000000001,"endTime":526.04,"body":"before, you you and I got to sit down and"},{"startTime":526.04,"endTime":526.73,"body":"hang out."},{"startTime":526.73,"endTime":530.111,"body":"So if you can just take, you know, the"},{"startTime":526.73,"endTime":530.111,"body":"listeners through kind of how you got to"},{"startTime":530.111,"endTime":534.3330000000001,"body":"where you are now, because you have some"},{"startTime":530.111,"endTime":534.3330000000001,"body":"strong opinions on things, which I'm not"},{"startTime":534.3330000000001,"endTime":538.685,"body":"saying is necessarily a bad thing, but I"},{"startTime":534.3330000000001,"endTime":538.685,"body":"think it helps if we can get a little bit"},{"startTime":538.685,"endTime":541.496,"body":"of backstory for where these opinions come"},{"startTime":538.685,"endTime":541.496,"body":"from."},{"startTime":542.009,"endTime":551.332,"body":"Yeah, so if we were to put Gen Pop, like"},{"startTime":542.009,"endTime":551.332,"body":"training Gen Pop people in a gym as like"},{"startTime":551.332,"endTime":559.114,"body":"the starting of our fitness journey for"},{"startTime":551.332,"endTime":559.114,"body":"most of us, I kind of took like an"},{"startTime":559.114,"endTime":561.954,"body":"inverted U path to that."},{"startTime":562.475,"endTime":565.575,"body":"So I started in high performance strength"},{"startTime":562.475,"endTime":565.575,"body":"and conditioning."},{"startTime":566.076,"endTime":568.536,"body":"I was going to school to be a physio."},{"startTime":569.237,"endTime":570.397,"body":"And as I"},{"startTime":573.082,"endTime":577.763,"body":"mostly hockey players, some NHL college,"},{"startTime":573.082,"endTime":577.763,"body":"et cetera."},{"startTime":579.104,"endTime":583.186,"body":"I kind of got very turned off by physio."},{"startTime":584.206,"endTime":588.988,"body":"At that same time, I started teaching"},{"startTime":584.206,"endTime":588.988,"body":"biomechanics at a college."},{"startTime":590.289,"endTime":593.23,"body":"I got a little bit more into the pain"},{"startTime":590.289,"endTime":593.23,"body":"side."},{"startTime":593.31,"endTime":599.793,"body":"was doing, in Canada, your credential is"},{"startTime":593.31,"endTime":599.793,"body":"called a kinesiologist, so in between."},{"startTime":599.981,"endTime":602.912,"body":"You basically are not a physio, but you"},{"startTime":599.981,"endTime":602.912,"body":"have a kin degree and like you can build"},{"startTime":602.912,"endTime":604.082,"body":"through insurance."},{"startTime":604.542,"endTime":609.414,"body":"so I started doing a little bit of that"},{"startTime":604.542,"endTime":609.414,"body":"and then I got to a point where I was kind"},{"startTime":609.414,"endTime":611.464,"body":"of just like working myself to the ground."},{"startTime":611.785,"endTime":618.506,"body":"So I quit both of my jobs and I just"},{"startTime":611.785,"endTime":618.506,"body":"started training."},{"startTime":618.506,"endTime":623.368,"body":"Like I've got a job at a commercial gym"},{"startTime":618.506,"endTime":623.368,"body":"training, like Jen pot people."},{"startTime":625.429,"endTime":627.469,"body":"and my goal was like to not"},{"startTime":627.493,"endTime":629.984,"body":"go to physio school, didn't really know"},{"startTime":627.493,"endTime":629.984,"body":"what was going on, but I'm like, all"},{"startTime":629.984,"endTime":631.934,"body":"right, cool, I start to do this."},{"startTime":631.934,"endTime":637.075,"body":"I learned like way more about like running"},{"startTime":631.934,"endTime":637.075,"body":"a business and all of that."},{"startTime":637.796,"endTime":644.497,"body":"And then I got to a point where I was"},{"startTime":637.796,"endTime":644.497,"body":"still doing like the active rehab thing"},{"startTime":644.738,"endTime":650.319,"body":"and people didn't, physios and clinicians"},{"startTime":644.738,"endTime":650.319,"body":"didn't take me seriously because I didn't"},{"startTime":650.319,"endTime":651.679,"body":"have a piece of paper."},{"startTime":652.08,"endTime":655.771,"body":"And a lot of the things that, like I"},{"startTime":652.08,"endTime":655.771,"body":"really just like to solve problems."},{"startTime":655.771,"endTime":657.231,"body":"So a lot of the things I was."},{"startTime":657.541,"endTime":659.843,"body":"being told that these people were doing"},{"startTime":657.541,"endTime":659.843,"body":"that weren't working."},{"startTime":659.843,"endTime":662.335,"body":"I was like, okay, why are they not"},{"startTime":659.843,"endTime":662.335,"body":"working?"},{"startTime":662.335,"endTime":664.126,"body":"And nothing really made sense."},{"startTime":665.708,"endTime":671.022,"body":"So I kind of had like a, it was a little"},{"startTime":665.708,"endTime":671.022,"body":"salty towards clinicians of like, okay, I"},{"startTime":671.022,"endTime":675.356,"body":"don't want to be a clinician because like"},{"startTime":671.022,"endTime":675.356,"body":"they don't learn anything clearly because"},{"startTime":675.356,"endTime":676.996,"body":"they can't help these people."},{"startTime":677.297,"endTime":680.84,"body":"And I was salty because they were like"},{"startTime":677.297,"endTime":680.84,"body":"mostly dicks to me."},{"startTime":681.02,"endTime":684.843,"body":"And then COVID happened right before COVID"},{"startTime":681.02,"endTime":684.843,"body":"happened."},{"startTime":684.843,"endTime":687.345,"body":"My buddy was like, Hey, I'm going to"},{"startTime":684.843,"endTime":687.345,"body":"physio school."},{"startTime":687.535,"endTime":688.806,"body":"you should come."},{"startTime":688.806,"endTime":691.207,"body":"And I was like, I don't know, I'll apply."},{"startTime":691.207,"endTime":693.787,"body":"So I apply, I knew I wouldn't get in in"},{"startTime":691.207,"endTime":693.787,"body":"Canada."},{"startTime":694.028,"endTime":699.26,"body":"Cause it's like harder to get into physio"},{"startTime":694.028,"endTime":699.26,"body":"in Canada than it is to get into med in"},{"startTime":699.26,"endTime":700.23,"body":"Canada."},{"startTime":700.831,"endTime":703.711,"body":"So he was going overseas to the UK."},{"startTime":703.772,"endTime":705.743,"body":"So I was like, all right, doesn't hurt to"},{"startTime":703.772,"endTime":705.743,"body":"apply."},{"startTime":705.743,"endTime":708.894,"body":"There was like this company that basically"},{"startTime":705.743,"endTime":708.894,"body":"does it all for you."},{"startTime":708.894,"endTime":714.066,"body":"You just pay the money, got like a bunch"},{"startTime":708.894,"endTime":714.066,"body":"of interviews and got into school and then"},{"startTime":714.066,"endTime":716.797,"body":"COVID happened and"},{"startTime":717.049,"endTime":720.511,"body":"I thought I was just going to go to physio"},{"startTime":717.049,"endTime":720.511,"body":"school, figure out how to be a better"},{"startTime":720.511,"endTime":722.952,"body":"physio than what I was exposed to."},{"startTime":724.353,"endTime":729.146,"body":"I thought I would be humbled by physio"},{"startTime":724.353,"endTime":729.146,"body":"school and I kind of went there and spent"},{"startTime":729.146,"endTime":732.757,"body":"three years in the UK, got my physio"},{"startTime":729.146,"endTime":732.757,"body":"degree."},{"startTime":733.598,"endTime":736.58,"body":"At this time I was doing long distance"},{"startTime":733.598,"endTime":736.58,"body":"with my fiance."},{"startTime":737.56,"endTime":741.282,"body":"So I had a lot of time because it was"},{"startTime":737.56,"endTime":741.282,"body":"COVID and it was an eight hour time"},{"startTime":741.282,"endTime":742.183,"body":"difference."},{"startTime":743.664,"endTime":746.001,"body":"And physio school didn't really make sense"},{"startTime":743.664,"endTime":746.001,"body":"to"},{"startTime":746.001,"endTime":751.002,"body":"because I actually had some sort of"},{"startTime":746.001,"endTime":751.002,"body":"background, which is different than most"},{"startTime":751.002,"endTime":755.244,"body":"people just go straight from school to"},{"startTime":751.002,"endTime":755.244,"body":"school to school to school."},{"startTime":756.684,"endTime":760.305,"body":"So yeah, I kind of just started asking"},{"startTime":756.684,"endTime":760.305,"body":"different questions and seeking out"},{"startTime":760.305,"endTime":760.655,"body":"answers."},{"startTime":760.655,"endTime":765.957,"body":"And then when physio school ended, halfway"},{"startTime":760.655,"endTime":765.957,"body":"through physio, I kind of started doing"},{"startTime":765.957,"endTime":769.858,"body":"the online coaching thing when I realized"},{"startTime":765.957,"endTime":769.858,"body":"I had a little bit more time than I"},{"startTime":769.858,"endTime":770.308,"body":"thought."},{"startTime":770.308,"endTime":772.629,"body":"And then when physio school ended, I was"},{"startTime":770.308,"endTime":772.629,"body":"like, well,"},{"startTime":773.667,"endTime":778.84,"body":"I need to, I can't be an actual physio in"},{"startTime":773.667,"endTime":778.84,"body":"Canada until I get my accreditation, which"},{"startTime":778.84,"endTime":782.301,"body":"takes like a year and a half after school"},{"startTime":778.84,"endTime":782.301,"body":"anyways."},{"startTime":782.422,"endTime":786.334,"body":"So they're like, just like go to Asia and"},{"startTime":782.422,"endTime":786.334,"body":"just hang out and do the online coaching"},{"startTime":786.334,"endTime":787.144,"body":"thing."},{"startTime":788.505,"endTime":790.186,"body":"And now here we are."},{"startTime":791.267,"endTime":796.75,"body":"So that's the, I've kind of done"},{"startTime":791.267,"endTime":796.75,"body":"everything in the fitness industry slash"},{"startTime":796.75,"endTime":797.98,"body":"clinician industry."},{"startTime":797.98,"endTime":802.613,"body":"Like I spent some time working in a"},{"startTime":797.98,"endTime":802.613,"body":"hospital in the UK, spend some"},{"startTime":803.483,"endTime":809.178,"body":"like doing some other stuff in the UK and"},{"startTime":803.483,"endTime":809.178,"body":"now I'm just like an online physio"},{"startTime":809.178,"endTime":813.941,"body":"consultant slash online coach slash don't"},{"startTime":809.178,"endTime":813.941,"body":"really know what to call myself."},{"startTime":814.202,"endTime":818.566,"body":"So that's why I basically went to physio"},{"startTime":814.202,"endTime":818.566,"body":"school because I was like, hey, like I'm,"},{"startTime":818.566,"endTime":820.577,"body":"I'll just, these people won't take me"},{"startTime":818.566,"endTime":820.577,"body":"seriously."},{"startTime":820.577,"endTime":823.629,"body":"Like I'll just be a physio myself and then"},{"startTime":820.577,"endTime":823.629,"body":"do it myself."},{"startTime":823.93,"endTime":827.753,"body":"But yeah, so that's a kind of my story, I"},{"startTime":828.405,"endTime":832.907,"body":"Yeah I love that story that backstory and"},{"startTime":828.405,"endTime":832.907,"body":"I wanted to include it because I think it"},{"startTime":833.427,"endTime":837.099,"body":"it lends itself to where this kind of"},{"startTime":833.427,"endTime":837.099,"body":"positioning where you are right now you"},{"startTime":837.099,"endTime":840.96,"body":"don't do a lot of traditional kind of"},{"startTime":837.099,"endTime":840.96,"body":"physio work at least from my understanding"},{"startTime":840.96,"endTime":845.142,"body":"of it but you do get like flown to places"},{"startTime":840.96,"endTime":845.142,"body":"to do consults you do some like you work"},{"startTime":845.142,"endTime":848.354,"body":"with pre script you have a course with pre"},{"startTime":845.142,"endTime":848.354,"body":"script which is one of the bigger you know"},{"startTime":848.354,"endTime":853.696,"body":"companies that's kind of more closer to"},{"startTime":848.354,"endTime":853.696,"body":"like like the I don't know how to really"},{"startTime":853.696,"endTime":857.098,"body":"describe it but closer towards like your"},{"startTime":853.696,"endTime":857.098,"body":"athletes and your trainees right."},{"startTime":857.098,"endTime":858.398,"body":"It's not like"},{"startTime":858.499,"endTime":862.721,"body":"What's that term for people who just want"},{"startTime":858.499,"endTime":862.721,"body":"to get back to being able to do their"},{"startTime":862.721,"endTime":864.294,"body":"daily life stuff?"},{"startTime":865.207,"endTime":866.933,"body":"We call them, we call them narps."},{"startTime":866.933,"endTime":867.646,"body":"Hahaha."},{"startTime":867.646,"endTime":871.178,"body":"Yeah, but like the kinder version of that."},{"startTime":872.159,"endTime":876.892,"body":"But yeah, so with that and then leading"},{"startTime":872.159,"endTime":876.892,"body":"into some of the questions that I have in"},{"startTime":876.892,"endTime":882.826,"body":"the first one, I like your approach to"},{"startTime":876.892,"endTime":882.826,"body":"this, so I think it's worth talking about,"},{"startTime":882.826,"endTime":886.368,"body":"but I want to talk about like training"},{"startTime":882.826,"endTime":886.368,"body":"optimal versus training hard."},{"startTime":886.369,"endTime":889.651,"body":"And to give you a little bit of a"},{"startTime":886.369,"endTime":889.651,"body":"backstory here, back."},{"startTime":890.739,"endTime":893.36,"body":"Brian is Brian's pretty good on"},{"startTime":890.739,"endTime":893.36,"body":"biomechanics stuff."},{"startTime":893.36,"endTime":897.231,"body":"I would say is someone who doesn't have a"},{"startTime":893.36,"endTime":897.231,"body":"degree or anything like that in those"},{"startTime":897.231,"endTime":897.461,"body":"things."},{"startTime":897.461,"endTime":899.322,"body":"Brian's very, very knowledgeable and good."},{"startTime":899.322,"endTime":903.423,"body":"And he helps does a really good job of"},{"startTime":899.322,"endTime":903.423,"body":"like filling the gaps of where I say"},{"startTime":903.423,"endTime":905.524,"body":"things incorrectly and stuff like that on"},{"startTime":903.423,"endTime":905.524,"body":"the podcast."},{"startTime":905.524,"endTime":908.264,"body":"So the listeners are pretty well informed"},{"startTime":905.524,"endTime":908.264,"body":"from him."},{"startTime":909.625,"endTime":913.226,"body":"I will say, though, we have a very kind"},{"startTime":909.625,"endTime":913.226,"body":"of."},{"startTime":914.785,"endTime":919.907,"body":"splitting views in the current state of"},{"startTime":914.785,"endTime":919.907,"body":"the industry of like the training optimal"},{"startTime":919.907,"endTime":921.447,"body":"versus training hard."},{"startTime":921.447,"endTime":926.469,"body":"There's people like us who I think try and"},{"startTime":921.447,"endTime":926.469,"body":"get people on both sides to see the bigger"},{"startTime":926.469,"endTime":927.409,"body":"picture."},{"startTime":927.409,"endTime":933.321,"body":"But I wanted just to get your takes there"},{"startTime":927.409,"endTime":933.321,"body":"because obviously I respect your opinion"},{"startTime":933.321,"endTime":935.412,"body":"and I do think you explain it really well."},{"startTime":935.412,"endTime":937.773,"body":"So can you share with us your thoughts on"},{"startTime":935.412,"endTime":937.773,"body":"that please?"},{"startTime":938.201,"endTime":942.044,"body":"Yeah, so I think everyone wants to be a"},{"startTime":938.201,"endTime":942.044,"body":"part of something."},{"startTime":942.205,"endTime":945.838,"body":"And it's hard to just take the stance on"},{"startTime":942.205,"endTime":945.838,"body":"the internet."},{"startTime":945.838,"endTime":947.59,"body":"like, yeah, everything works."},{"startTime":947.59,"endTime":949.492,"body":"Just pick something."},{"startTime":949.492,"endTime":957.429,"body":"And I think I'm in between the camp with"},{"startTime":949.492,"endTime":957.429,"body":"the clinicians of like, I shit on"},{"startTime":957.429,"endTime":961.403,"body":"traditional physio stuff because it kind"},{"startTime":957.429,"endTime":961.403,"body":"of doesn't work long term sometimes."},{"startTime":961.403,"endTime":963.064,"body":"And then I'm more."},{"startTime":963.831,"endTime":967.993,"body":"into like lifting things, which I think"},{"startTime":963.831,"endTime":967.993,"body":"works a little bit better, right?"},{"startTime":967.993,"endTime":974.365,"body":"So in terms of like training optimal"},{"startTime":967.993,"endTime":974.365,"body":"versus training hard, I think we need to"},{"startTime":974.365,"endTime":982.038,"body":"look at like a full lifting career of"},{"startTime":974.365,"endTime":982.038,"body":"like, it's not optimal if you can't"},{"startTime":982.038,"endTime":983.949,"body":"continue to do it for that."},{"startTime":985.583,"endTime":985.783,"body":"Right?"},{"startTime":985.783,"endTime":991.057,"body":"So say that I go to failure, pass failure"},{"startTime":985.783,"endTime":991.057,"body":"on every single set forever."},{"startTime":992.058,"endTime":994.74,"body":"Biomechanics are optimal."},{"startTime":996.142,"endTime":998.624,"body":"I might not even be able to do that"},{"startTime":996.142,"endTime":998.624,"body":"forever."},{"startTime":998.624,"endTime":999.865,"body":"So like, is that optimal?"},{"startTime":999.865,"endTime":1001.045,"body":"Probably not."},{"startTime":1001.746,"endTime":1008.052,"body":"So I think looking at it as you can only,"},{"startTime":1001.746,"endTime":1008.052,"body":"when you talk about, assuming like we're"},{"startTime":1008.052,"endTime":1010.494,"body":"mostly coming from the hypertrophy lens."},{"startTime":1010.494,"endTime":1015.107,"body":"And I think like you don't have to, you"},{"startTime":1010.494,"endTime":1015.107,"body":"don't have to choose really."},{"startTime":1015.457,"endTime":1018.3,"body":"I think, I don't know, we've trained"},{"startTime":1015.457,"endTime":1018.3,"body":"together."},{"startTime":1018.3,"endTime":1019.581,"body":"We've trained with similar people."},{"startTime":1019.581,"endTime":1025.525,"body":"Like we train very, very hard and also"},{"startTime":1019.581,"endTime":1025.525,"body":"accurate at the same time."},{"startTime":1025.746,"endTime":1029.329,"body":"And I think there is something to be said"},{"startTime":1032.399,"endTime":1041.722,"body":"With training optimal, think it takes a"},{"startTime":1032.399,"endTime":1041.722,"body":"very muscular approach when I think"},{"startTime":1041.722,"endTime":1051.194,"body":"there's a lot more to creating a stimulus"},{"startTime":1041.722,"endTime":1051.194,"body":"than just muscle in terms of like, I need"},{"startTime":1051.194,"endTime":1054.095,"body":"to stimulate these specific fibers."},{"startTime":1054.635,"endTime":1061.437,"body":"So it's become in my outside view, I guess"},{"startTime":1054.635,"endTime":1061.437,"body":"not outside, but I guess my view of it now"},{"startTime":1061.437,"endTime":1062.577,"body":"it's become"},{"startTime":1063.193,"endTime":1068.935,"body":"It's not how much we can put tension"},{"startTime":1063.193,"endTime":1068.935,"body":"across a muscle or stretch a muscle."},{"startTime":1068.935,"endTime":1071.216,"body":"It's how much we can load a muscle."},{"startTime":1072.156,"endTime":1072.636,"body":"Right?"},{"startTime":1072.636,"endTime":1075.217,"body":"it comes and load a muscle long term."},{"startTime":1075.217,"endTime":1080.649,"body":"So I'll kind of give some examples of"},{"startTime":1075.217,"endTime":1080.649,"body":"when, of when from my, especially physio"},{"startTime":1080.649,"endTime":1083.38,"body":"perspective, like optimality falls short."},{"startTime":1084.14,"endTime":1084.41,"body":"Right?"},{"startTime":1084.41,"endTime":1086.801,"body":"So we're on, we're on a leg press."},{"startTime":1088.805,"endTime":1094.44,"body":"Guy would just, guy who trains hard,"},{"startTime":1088.805,"endTime":1094.44,"body":"classic bodybuilder, meathead guy, the"},{"startTime":1094.44,"endTime":1097.794,"body":"effort crowd, would just load up gazillion"},{"startTime":1094.44,"endTime":1097.794,"body":"plates."},{"startTime":1097.794,"endTime":1101.517,"body":"He'd maybe do like half reps and he would"},{"startTime":1097.794,"endTime":1101.517,"body":"do that"},{"startTime":1103.311,"endTime":1105.603,"body":"which is fine."},{"startTime":1105.603,"endTime":1108.505,"body":"Will he, in my perspective, run into"},{"startTime":1105.603,"endTime":1108.505,"body":"issues?"},{"startTime":1108.505,"endTime":1111.807,"body":"Probably if he doesn't take his joints"},{"startTime":1108.505,"endTime":1111.807,"body":"through full range of motion."},{"startTime":1112.348,"endTime":1116.281,"body":"Could he get more range of motion and more"},{"startTime":1112.348,"endTime":1116.281,"body":"gains with less load?"},{"startTime":1116.281,"endTime":1117.151,"body":"Maybe."},{"startTime":1117.232,"endTime":1120.414,"body":"But if he goes to the same proximity to"},{"startTime":1117.232,"endTime":1120.414,"body":"failure, does it really matter?"},{"startTime":1120.414,"endTime":1121.775,"body":"Probably not."},{"startTime":1122.636,"endTime":1124.177,"body":"There is the conversation"},{"startTime":1125.969,"endTime":1129.969,"body":"different muscle length, hypertrophying a"},{"startTime":1125.969,"endTime":1129.969,"body":"muscle in a different way, but that's a"},{"startTime":1129.969,"endTime":1131.429,"body":"very long conversation."},{"startTime":1131.529,"endTime":1137.229,"body":"And then the other side is like, I need to"},{"startTime":1131.529,"endTime":1137.229,"body":"get as much stretch as I can across my"},{"startTime":1137.229,"endTime":1138.049,"body":"quads."},{"startTime":1139.189,"endTime":1147.329,"body":"So I let my heels come up because then I"},{"startTime":1139.189,"endTime":1147.329,"body":"can get more knee flexion, which limits"},{"startTime":1147.329,"endTime":1150.769,"body":"the load to like 25 % of what meathead"},{"startTime":1147.329,"endTime":1150.769,"body":"would do."},{"startTime":1150.769,"endTime":1153.549,"body":"Say that they're twins for this example."},{"startTime":1153.649,"endTime":1161.529,"body":"Right now I'm using 25 % of the load and"},{"startTime":1153.649,"endTime":1161.529,"body":"still going to failure from a, I do think"},{"startTime":1161.529,"endTime":1166.089,"body":"from a hypertrophy perspective, like load"},{"startTime":1161.529,"endTime":1166.089,"body":"will always be king."},{"startTime":1166.449,"endTime":1172.729,"body":"So if we're sacrificing that much load for"},{"startTime":1166.449,"endTime":1172.729,"body":"a little bit more range of motion, I don't"},{"startTime":1172.729,"endTime":1174.469,"body":"know if the trade off is there."},{"startTime":1174.469,"endTime":1177.329,"body":"So like that would be like the two ends of"},{"startTime":1174.469,"endTime":1177.329,"body":"the spectrum."},{"startTime":1177.449,"endTime":1181.529,"body":"And then from my physio perspective, as"},{"startTime":1177.449,"endTime":1181.529,"body":"soon as your heel comes off, we don't have"},{"startTime":1181.529,"endTime":1182.969,"body":"any range of motion through the."},{"startTime":1182.969,"endTime":1183.969,"body":"entire chain."},{"startTime":1183.969,"endTime":1187.91,"body":"The task will always win and our knee will"},{"startTime":1183.969,"endTime":1187.91,"body":"bend and our hip will flex, but is it"},{"startTime":1187.91,"endTime":1190.111,"body":"bending and flexing the way we want it to?"},{"startTime":1190.431,"endTime":1195.713,"body":"Which is a little bit different, which"},{"startTime":1190.431,"endTime":1195.713,"body":"eventually puts stress across soft tissues"},{"startTime":1195.713,"endTime":1199.404,"body":"instead of putting stress, you can't"},{"startTime":1195.713,"endTime":1199.404,"body":"really, putting stress across places we"},{"startTime":1199.404,"endTime":1203.635,"body":"don't want that don't heal, don't recover"},{"startTime":1199.404,"endTime":1203.635,"body":"as fast as a muscle."},{"startTime":1203.635,"endTime":1208.416,"body":"And that's when we run into like maybe"},{"startTime":1203.635,"endTime":1208.416,"body":"actual injuries, but it's like impossible"},{"startTime":1208.416,"endTime":1208.786,"body":"to say."},{"startTime":1208.786,"endTime":1212.247,"body":"So I think that there is, there is kind of"},{"startTime":1208.786,"endTime":1212.247,"body":"a sweet spot."},{"startTime":1213.143,"endTime":1216.335,"body":"of like, we do need to load things."},{"startTime":1217.156,"endTime":1220.098,"body":"But I mean, effort equalizes all of that."},{"startTime":1220.539,"endTime":1226.233,"body":"And I feel like enjoyment and training"},{"startTime":1220.539,"endTime":1226.233,"body":"longevity is a thing."},{"startTime":1226.233,"endTime":1231.047,"body":"And it's like, okay, if you like training"},{"startTime":1226.233,"endTime":1231.047,"body":"hard, train hard because you enjoy it."},{"startTime":1231.047,"endTime":1236.771,"body":"If you like doing something slower with"},{"startTime":1231.047,"endTime":1236.771,"body":"more meticulous range of motion, also do"},{"startTime":1236.771,"endTime":1237.491,"body":"that."},{"startTime":1237.491,"endTime":1240.093,"body":"But there, I think there's a lot"},{"startTime":1241.829,"endTime":1244.066,"body":"taking a side before you've tried"},{"startTime":1241.829,"endTime":1244.066,"body":"something?"},{"startTime":1245.711,"endTime":1251.203,"body":"Right, so like I'm sure all three of us"},{"startTime":1245.711,"endTime":1251.203,"body":"have tried kind of both ways."},{"startTime":1251.963,"endTime":1254.564,"body":"And we've probably like landed somewhere"},{"startTime":1251.963,"endTime":1254.564,"body":"in the middle."},{"startTime":1255.384,"endTime":1258.905,"body":"Right, because going all the way to one"},{"startTime":1255.384,"endTime":1258.905,"body":"side or going all the way to the other, I"},{"startTime":1258.905,"endTime":1261.686,"body":"don't think works as well."},{"startTime":1262.006,"endTime":1267.988,"body":"But I think people choose a camp before"},{"startTime":1262.006,"endTime":1267.988,"body":"they have the experience to know what"},{"startTime":1267.988,"endTime":1269.468,"body":"they're really choosing."},{"startTime":1270.048,"endTime":1272.129,"body":"Right, so if I was like, hey, go ahead."},{"startTime":1272.37,"endTime":1276.964,"body":"I saying, with that example that you're"},{"startTime":1272.37,"endTime":1276.964,"body":"using then, where the feet up high with"},{"startTime":1276.964,"endTime":1279.946,"body":"the short range of motion is one end of"},{"startTime":1276.964,"endTime":1279.946,"body":"the spectrum and then the feet down low"},{"startTime":1279.946,"endTime":1283.329,"body":"doing almost like a sissy leg press is the"},{"startTime":1279.946,"endTime":1283.329,"body":"other side of the spectrum and you're"},{"startTime":1283.329,"endTime":1288.103,"body":"losing stability and output because your"},{"startTime":1283.329,"endTime":1288.103,"body":"heels are coming off, would then the"},{"startTime":1288.103,"endTime":1293.046,"body":"perfect compromise essentially be putting"},{"startTime":1288.103,"endTime":1293.046,"body":"your feet low, but using a full range of"},{"startTime":1293.046,"endTime":1295.939,"body":"motion, you know, bringing your knees into"},{"startTime":1293.046,"endTime":1295.939,"body":"your chest, but keeping your heels fully"},{"startTime":1295.939,"endTime":1299.291,"body":"planted on the platform the entire time."},{"startTime":1299.365,"endTime":1302.059,"body":"And then with that said, is there"},{"startTime":1299.365,"endTime":1302.059,"body":"potentially a difference in your mind"},{"startTime":1302.059,"endTime":1306.616,"body":"between the stimulus that one might go for"},{"startTime":1302.059,"endTime":1306.616,"body":"by putting the feet high and keeping the"},{"startTime":1306.616,"endTime":1310.722,"body":"shins more perpendicular to the platform,"},{"startTime":1306.616,"endTime":1310.722,"body":"in which case we'd be essentially trying"},{"startTime":1310.722,"endTime":1313.263,"body":"to bias more glutes and the load?"},{"startTime":1313.263,"endTime":1316.765,"body":"would be higher as a result of the range"},{"startTime":1313.263,"endTime":1316.765,"body":"of motion decreasing."},{"startTime":1316.765,"endTime":1320.757,"body":"And then as you lower the feet down and"},{"startTime":1316.765,"endTime":1320.757,"body":"get more knee flexion and ankle flexion,"},{"startTime":1320.757,"endTime":1324.088,"body":"we're now going to have to reduce the"},{"startTime":1320.757,"endTime":1324.088,"body":"load, but not as much as you would by"},{"startTime":1324.088,"endTime":1326.799,"body":"going into a sissy leg press because"},{"startTime":1324.088,"endTime":1326.799,"body":"you're keeping your full foot on the"},{"startTime":1326.799,"endTime":1327.25,"body":"platform."},{"startTime":1327.25,"endTime":1330.771,"body":"Am I clarifying that correctly in your"},{"startTime":1327.25,"endTime":1330.771,"body":"mind?"},{"startTime":1330.961,"endTime":1331.511,"body":"Exactly, right?"},{"startTime":1331.511,"endTime":1338.357,"body":"So in my mind, a sissy leg press from my"},{"startTime":1331.511,"endTime":1338.357,"body":"perspective would always be a no -go just"},{"startTime":1338.357,"endTime":1344.662,"body":"because biomechanically we don't move"},{"startTime":1338.357,"endTime":1344.662,"body":"through joints well when we are quote"},{"startTime":1344.662,"endTime":1346.194,"body":"unquote off balance."},{"startTime":1346.194,"endTime":1349.326,"body":"If we don't have our foot completely"},{"startTime":1346.194,"endTime":1349.326,"body":"pressing into something, we don't have"},{"startTime":1349.326,"endTime":1351.318,"body":"full range of motion throughout the chain."},{"startTime":1352.719,"endTime":1357.153,"body":"And I think the other end of that would be"},{"startTime":1352.719,"endTime":1357.153,"body":"like range of motion for the sake of range"},{"startTime":1357.153,"endTime":1358.103,"body":"of motion."},{"startTime":1358.284,"endTime":1359.745,"body":"And Aaron"},{"startTime":1360.653,"endTime":1365.975,"body":"Aaron can attest to this without actually"},{"startTime":1360.653,"endTime":1365.975,"body":"knowing it, but he will understand when I"},{"startTime":1365.975,"endTime":1366.975,"body":"explain."},{"startTime":1367.736,"endTime":1372.708,"body":"Going just because the load moves in your"},{"startTime":1367.736,"endTime":1372.708,"body":"joints move does not mean you have full"},{"startTime":1372.708,"endTime":1374.198,"body":"range of motion somewhere."},{"startTime":1375.139,"endTime":1380.771,"body":"So if we think about the hip joint, we"},{"startTime":1375.139,"endTime":1380.771,"body":"only have so much range of motion and we"},{"startTime":1380.771,"endTime":1385.173,"body":"need to manage pressures in the thoracic"},{"startTime":1380.771,"endTime":1385.173,"body":"cavity in order to get everything to"},{"startTime":1385.173,"endTime":1388.144,"body":"change orientation as we go down."},{"startTime":1388.545,"endTime":1389.965,"body":"If we can't,"},{"startTime":1390.799,"endTime":1395.65,"body":"the load will kind of like squish us and"},{"startTime":1390.799,"endTime":1395.65,"body":"pressures will go where they want."},{"startTime":1396.351,"endTime":1402.352,"body":"If pressures win the battle for long"},{"startTime":1396.351,"endTime":1402.352,"body":"enough in a place, for example, your"},{"startTime":1402.352,"endTime":1409.534,"body":"abdominal wall, now your abdominal wall"},{"startTime":1402.352,"endTime":1409.534,"body":"tissue tolerance might get compromised."},{"startTime":1409.954,"endTime":1418.176,"body":"So I think like if you look a lot of the"},{"startTime":1409.954,"endTime":1418.176,"body":"team full ROM people on the internet, they"},{"startTime":1418.176,"endTime":1420.857,"body":"do a large range of motion."},{"startTime":1421.157,"endTime":1425.369,"body":"but they're actually, in my opinion, out"},{"startTime":1421.157,"endTime":1425.369,"body":"of their physiological range and just"},{"startTime":1425.369,"endTime":1429.941,"body":"doing more range for the sake of range,"},{"startTime":1425.369,"endTime":1429.941,"body":"which is not a bad thing from a"},{"startTime":1429.941,"endTime":1435.163,"body":"hypertrophy perspective and from a muscle"},{"startTime":1429.941,"endTime":1435.163,"body":"perspective, but there's more things to"},{"startTime":1435.163,"endTime":1442.396,"body":"just think about than looking close into"},{"startTime":1435.163,"endTime":1442.396,"body":"the, to just the hypertrophy lens."},{"startTime":1442.396,"endTime":1446.147,"body":"Like I think we need to zoom out a little"},{"startTime":1442.396,"endTime":1446.147,"body":"bit of like, there's a nervous system that"},{"startTime":1446.147,"endTime":1447.508,"body":"governs everything."},{"startTime":1447.628,"endTime":1450.509,"body":"There's soft tissues that heal slower than"},{"startTime":1450.511,"endTime":1453.704,"body":"muscle tissue and recover slower than the"},{"startTime":1450.511,"endTime":1453.704,"body":"muscle tissue."},{"startTime":1453.704,"endTime":1453.974,"body":"Right?"},{"startTime":1453.974,"endTime":1456.446,"body":"So if we're not looking at all these"},{"startTime":1453.974,"endTime":1456.446,"body":"systems and checking the box and we're"},{"startTime":1456.446,"endTime":1461.751,"body":"just like zooming into our hypertrophy"},{"startTime":1456.446,"endTime":1461.751,"body":"lens, I think that's when we might run"},{"startTime":1461.751,"endTime":1464.113,"body":"into issues long term."},{"startTime":1464.474,"endTime":1469.958,"body":"But yeah, Brian, I do agree like the range"},{"startTime":1464.474,"endTime":1469.958,"body":"of motion trade off with the load."},{"startTime":1470.039,"endTime":1475.804,"body":"And then like if we're biasing certain"},{"startTime":1470.039,"endTime":1475.804,"body":"muscles, it's probably another thing that"},{"startTime":1475.804,"endTime":1477.165,"body":"we need to think about."},{"startTime":1477.265,"endTime":1481.145,"body":"In terms of like, okay, where do we do we"},{"startTime":1477.265,"endTime":1481.145,"body":"want range of motion here?"},{"startTime":1481.145,"endTime":1484.525,"body":"And then there's another thing that we"},{"startTime":1481.145,"endTime":1484.525,"body":"could think about it like okay."},{"startTime":1484.525,"endTime":1487.105,"body":"Do we want to use more?"},{"startTime":1487.445,"endTime":1492.365,"body":"Passive structures to help move this load"},{"startTime":1487.445,"endTime":1492.365,"body":"Or do we want to move more active"},{"startTime":1492.365,"endTime":1493.405,"body":"structures, right?"},{"startTime":1493.405,"endTime":1498.545,"body":"Maybe I cut the range by 10 % So I don't"},{"startTime":1493.405,"endTime":1498.545,"body":"get enough as much connective tissue"},{"startTime":1498.545,"endTime":1499.465,"body":"involvement."},{"startTime":1499.525,"endTime":1503.705,"body":"So I actually have to contract contractile"},{"startTime":1499.525,"endTime":1503.705,"body":"tissue to move"},{"startTime":1503.828,"endTime":1508.454,"body":"Yeah, it's kind of like if you're doing a"},{"startTime":1503.828,"endTime":1508.454,"body":"like I think of pendulum because you see"},{"startTime":1508.454,"endTime":1512.329,"body":"this a lot, especially in the team full"},{"startTime":1508.454,"endTime":1512.329,"body":"ROM stuff, but they'll show somebody doing"},{"startTime":1512.329,"endTime":1515.162,"body":"a pendulum and they'll get to the point of"},{"startTime":1512.329,"endTime":1515.162,"body":"maximum knee flexion."},{"startTime":1515.162,"endTime":1518.346,"body":"But then they'll keep going down to the"},{"startTime":1515.162,"endTime":1518.346,"body":"point where the knees actually start"},{"startTime":1518.346,"endTime":1519.227,"body":"moving backwards."},{"startTime":1519.227,"endTime":1522.221,"body":"And now we're loading the hip structure"},{"startTime":1519.227,"endTime":1522.221,"body":"more than we're actually loading the quad"},{"startTime":1522.221,"endTime":1523.212,"body":"structure."},{"startTime":1524.245,"endTime":1525.326,"body":"Exactly, right?"},{"startTime":1525.326,"endTime":1528.718,"body":"you end up with in that you'll see it a"},{"startTime":1525.326,"endTime":1528.718,"body":"lot."},{"startTime":1528.718,"endTime":1533.32,"body":"It's like you'll end up with people with"},{"startTime":1528.718,"endTime":1533.32,"body":"no glutes and just massive adductors"},{"startTime":1533.32,"endTime":1536.272,"body":"because their pelvis is just going all"},{"startTime":1533.32,"endTime":1536.272,"body":"over the place."},{"startTime":1536.552,"endTime":1540.625,"body":"And then the only thing that can push them"},{"startTime":1536.552,"endTime":1540.625,"body":"that can extend their hip because their"},{"startTime":1540.625,"endTime":1543.316,"body":"pelvis is just all over the place is their"},{"startTime":1540.625,"endTime":1543.316,"body":"adductors."},{"startTime":1544.117,"endTime":1548.059,"body":"And then we kind of get into this when we"},{"startTime":1544.117,"endTime":1548.059,"body":"look at it from a hypertrophy perspective"},{"startTime":1548.059,"endTime":1550.22,"body":"is like, it is that what we want?"},{"startTime":1550.8,"endTime":1552.501,"body":"Probably, probably"},{"startTime":1554.865,"endTime":1555.615,"body":"Yep."},{"startTime":1555.736,"endTime":1560.481,"body":"So what I wanted to do is kind of shift"},{"startTime":1555.736,"endTime":1560.481,"body":"the conversation very, similar to that,"},{"startTime":1560.481,"endTime":1564.825,"body":"but into a few specific examples and"},{"startTime":1560.481,"endTime":1564.825,"body":"things that I was able to learn from you"},{"startTime":1564.825,"endTime":1569.31,"body":"that you were able to help me with within"},{"startTime":1564.825,"endTime":1569.31,"body":"minutes, which was pretty sweet for me, to"},{"startTime":1569.31,"endTime":1570.411,"body":"be completely honest."},{"startTime":1570.411,"endTime":1575.406,"body":"And the first one I wanted to touch on is"},{"startTime":1570.411,"endTime":1575.406,"body":"foot pressure and then how that relates to"},{"startTime":1575.406,"endTime":1578.199,"body":"the lower back and hip hinging issues."},{"startTime":1578.961,"endTime":1580.341,"body":"Yes."},{"startTime":1580.701,"endTime":1588.861,"body":"So basically we are at the mercy of"},{"startTime":1580.701,"endTime":1588.861,"body":"gravity 24 7 365."},{"startTime":1590.833,"endTime":1599.113,"body":"If the body deems itself to be balanced,"},{"startTime":1590.833,"endTime":1599.113,"body":"we will have dissociation between joint"},{"startTime":1599.113,"endTime":1602.733,"body":"segments, meaning we will have range of"},{"startTime":1599.113,"endTime":1602.733,"body":"true range of motion."},{"startTime":1603.053,"endTime":1607.113,"body":"Easy example, you do a bodyweight squat."},{"startTime":1607.113,"endTime":1608.633,"body":"It looks like trash."},{"startTime":1608.993,"endTime":1613.933,"body":"You hold a 15 kilogram dumbbell in a"},{"startTime":1608.993,"endTime":1613.933,"body":"goblet position."},{"startTime":1613.933,"endTime":1616.133,"body":"It looks a lot less like trash."},{"startTime":1616.193,"endTime":1616.433,"body":"Right."},{"startTime":1616.433,"endTime":1618.453,"body":"Did we open up more range of motion?"},{"startTime":1618.453,"endTime":1619.173,"body":"No."},{"startTime":1619.173,"endTime":1622.075,"body":"We just manage your center of mass a"},{"startTime":1619.173,"endTime":1622.075,"body":"little bit better."},{"startTime":1622.075,"endTime":1627.309,"body":"So now we have more range of motion"},{"startTime":1622.075,"endTime":1627.309,"body":"throughout the entire chain."},{"startTime":1627.309,"endTime":1629.24,"body":"Hip hinging is no different."},{"startTime":1629.52,"endTime":1635.363,"body":"So the prerequisites of a hip hinge, if we"},{"startTime":1629.52,"endTime":1635.363,"body":"think about it from a joint by joint"},{"startTime":1635.363,"endTime":1640.447,"body":"perspective, we need movement at the SI"},{"startTime":1635.363,"endTime":1640.447,"body":"joint."},{"startTime":1640.768,"endTime":1642.65,"body":"So the pelvic outlet can open."},{"startTime":1642.65,"endTime":1646.652,"body":"That's a complicated topic, but basically"},{"startTime":1642.65,"endTime":1646.652,"body":"we need movement at the SI joint."},{"startTime":1647.233,"endTime":1647.875,"body":"We need"},{"startTime":1647.875,"endTime":1649.869,"body":"internal rotation and flexion of the hip."},{"startTime":1649.869,"endTime":1654.537,"body":"We need internal rotation a little bit at"},{"startTime":1649.869,"endTime":1654.537,"body":"the tibia and we need pronation of the"},{"startTime":1656.291,"endTime":1663.667,"body":"If we don't have movement of the foot, we"},{"startTime":1656.291,"endTime":1663.667,"body":"have a stiff limb, we will not get a"},{"startTime":1664.608,"endTime":1669.652,"body":"change in shape at the pelvis, which means"},{"startTime":1664.608,"endTime":1669.652,"body":"we won't be able to load the hip"},{"startTime":1669.652,"endTime":1671.873,"body":"musculature as effectively."},{"startTime":1672.895,"endTime":1678.309,"body":"If we can't put the tension across the hip"},{"startTime":1672.895,"endTime":1678.309,"body":"musculature, the tension might go across"},{"startTime":1678.309,"endTime":1681.982,"body":"other musculature and the pressures might"},{"startTime":1678.309,"endTime":1681.982,"body":"go across other musculature."},{"startTime":1681.982,"endTime":1686.245,"body":"And then when I'm done my set of hinges,"},{"startTime":1681.982,"endTime":1686.245,"body":"where might I feel"},{"startTime":1686.865,"endTime":1688.346,"body":"Probably in the low back."},{"startTime":1689.387,"endTime":1695.311,"body":"So when it comes to, this is why I harp on"},{"startTime":1689.387,"endTime":1695.311,"body":"foot pressure and hand, not really hand"},{"startTime":1695.311,"endTime":1698.533,"body":"pressure, because it's boring for"},{"startTime":1695.311,"endTime":1698.533,"body":"Instagram, but it's as equally important"},{"startTime":1698.533,"endTime":1701.485,"body":"and upper body things are way more"},{"startTime":1698.533,"endTime":1701.485,"body":"complicated to deal with than like lower"},{"startTime":1701.485,"endTime":1702.455,"body":"body things."},{"startTime":1703.036,"endTime":1710.421,"body":"But if we look at, if we were to Google"},{"startTime":1703.036,"endTime":1710.421,"body":"sensory homunculus, it's like this kind of"},{"startTime":1710.501,"endTime":1715.054,"body":"topical map of the body that shows where"},{"startTime":1710.501,"endTime":1715.054,"body":"we have the most sensory receptors, right?"},{"startTime":1715.054,"endTime":1716.185,"body":"Four places."},{"startTime":1716.539,"endTime":1718.991,"body":"feet, hands, face, genitals."},{"startTime":1719.552,"endTime":1723.114,"body":"Okay, hopefully you're not cuing your"},{"startTime":1719.552,"endTime":1723.114,"body":"client's genitals or face."},{"startTime":1723.855,"endTime":1729.019,"body":"If we can focus on distal input, right,"},{"startTime":1723.855,"endTime":1729.019,"body":"what the hand is doing, what the foot is"},{"startTime":1729.019,"endTime":1734.704,"body":"doing, and then we focus on changing the"},{"startTime":1729.019,"endTime":1734.704,"body":"shape of the axial skeleton, the rib cage"},{"startTime":1734.704,"endTime":1739.107,"body":"and the SI joint, now we have true range"},{"startTime":1734.704,"endTime":1739.107,"body":"of motion."},{"startTime":1739.668,"endTime":1745.042,"body":"So if we cannot pronate the foot or"},{"startTime":1739.668,"endTime":1745.042,"body":"internally rotate the foot, we have no"},{"startTime":1745.042,"endTime":1745.905,"body":"range of motion."},{"startTime":1745.905,"endTime":1751.165,"body":"at the hip, regardless of what it might"},{"startTime":1745.905,"endTime":1751.165,"body":"look like, because range of motion at the"},{"startTime":1751.165,"endTime":1755.565,"body":"SI joint is something that you cannot see."},{"startTime":1755.965,"endTime":1762.225,"body":"If we look at research between one and"},{"startTime":1755.965,"endTime":1762.225,"body":"four degrees of range of motion, my physio"},{"startTime":1762.225,"endTime":1765.785,"body":"school profs actually just wrote it off as"},{"startTime":1762.225,"endTime":1765.785,"body":"like, doesn't move at all."},{"startTime":1765.785,"endTime":1768.305,"body":"And it's like, no, no, no, like it's"},{"startTime":1765.785,"endTime":1768.305,"body":"probably quite important."},{"startTime":1768.305,"endTime":1773.945,"body":"And if we have two degrees somewhere and I"},{"startTime":1768.305,"endTime":1773.945,"body":"take away one, that's a 50 % reduction."},{"startTime":1774.661,"endTime":1783.863,"body":"So in terms of hinging, most people just"},{"startTime":1774.661,"endTime":1783.863,"body":"don't have the range of motion anywhere."},{"startTime":1784.124,"endTime":1787.504,"body":"But we think about hinging of like, where"},{"startTime":1784.124,"endTime":1787.504,"body":"do we move through the hips?"},{"startTime":1788.425,"endTime":1793.086,"body":"But range of motion isn't local, it's"},{"startTime":1788.425,"endTime":1793.086,"body":"global."},{"startTime":1793.666,"endTime":1793.916,"body":"Right?"},{"startTime":1793.916,"endTime":1800.468,"body":"If I don't get a change of shape of my"},{"startTime":1793.916,"endTime":1800.468,"body":"foot, I won't get a tibia that rotates,"},{"startTime":1800.468,"endTime":1803.119,"body":"which means I don't have a knee that bends"},{"startTime":1800.468,"endTime":1803.119,"body":"properly, which means I don't have a hip"},{"startTime":1803.119,"endTime":1804.419,"body":"that internally rotates."},{"startTime":1804.419,"endTime":1810.296,"body":"I don't have a pelvis that can move, means"},{"startTime":1804.419,"endTime":1810.296,"body":"everything is kind of like associated."},{"startTime":1810.296,"endTime":1815.834,"body":"So you're basically just sponge ball"},{"startTime":1810.296,"endTime":1815.834,"body":"square pants trying to minus the legs"},{"startTime":1815.834,"endTime":1817.165,"body":"because they can actually move."},{"startTime":1817.165,"endTime":1817.546,"body":"Right."},{"startTime":1817.546,"endTime":1823.473,"body":"So now if I'm just like a Lego guy, just,"},{"startTime":1817.546,"endTime":1823.473,"body":"the tension just goes"},{"startTime":1825.423,"endTime":1826.495,"body":"Does that make sense?"},{"startTime":1829.585,"endTime":1832.796,"body":"Can we quickly clarify pronation of the"},{"startTime":1829.585,"endTime":1832.796,"body":"foot?"},{"startTime":1832.796,"endTime":1836.658,"body":"Because I feel like to practically put"},{"startTime":1832.796,"endTime":1836.658,"body":"this into perspective where somebody can"},{"startTime":1836.658,"endTime":1841.48,"body":"apply this, are we looking at pronation of"},{"startTime":1836.658,"endTime":1841.48,"body":"the foot as like we're slightly internally"},{"startTime":1841.48,"endTime":1844.371,"body":"rotating to the point where the pressure"},{"startTime":1841.48,"endTime":1844.371,"body":"is being pushed through the big toe?"},{"startTime":1844.371,"endTime":1846.012,"body":"Or like, how can we explain"},{"startTime":1846.425,"endTime":1854.207,"body":"Okay, so there is a difference between"},{"startTime":1846.425,"endTime":1854.207,"body":"supination, supination of the foot, very"},{"startTime":1854.207,"endTime":1855.046,"body":"good."},{"startTime":1855.047,"endTime":1857.428,"body":"Pronation of the foot, very good."},{"startTime":1858.768,"endTime":1863.92,"body":"A foot that doesn't have full foot contact"},{"startTime":1858.768,"endTime":1863.92,"body":"is not completing either of those"},{"startTime":1863.92,"endTime":1865.1,"body":"supination or pronation."},{"startTime":1865.1,"endTime":1867.501,"body":"We're just falling over, right?"},{"startTime":1867.501,"endTime":1871.052,"body":"So we have the two sides of the spectrum"},{"startTime":1867.501,"endTime":1871.052,"body":"as we do with everything."},{"startTime":1871.112,"endTime":1874.693,"body":"We have the runner who just wears hokas"},{"startTime":1871.112,"endTime":1874.693,"body":"and insoles their entire life and they"},{"startTime":1874.693,"endTime":1875.833,"body":"take off their shoe."},{"startTime":1875.833,"endTime":1882.135,"body":"and their foot is so arched and the troll"},{"startTime":1875.833,"endTime":1882.135,"body":"is under the arch because it's so high and"},{"startTime":1882.135,"endTime":1887.076,"body":"the first metatarsal head, that's the bone"},{"startTime":1882.135,"endTime":1887.076,"body":"beside your big, your big, behind your big"},{"startTime":1887.076,"endTime":1890.097,"body":"toe, doesn't even touch the ground."},{"startTime":1890.117,"endTime":1891.437,"body":"That's not supination."},{"startTime":1891.437,"endTime":1894.458,"body":"That's a foot that's not balanced."},{"startTime":1895.438,"endTime":1895.718,"body":"Right?"},{"startTime":1895.718,"endTime":1897.689,"body":"That's world's stiffest foot."},{"startTime":1897.689,"endTime":1900.34,"body":"We need to unstiff that foot enough."},{"startTime":1900.34,"endTime":1903.501,"body":"If we unstiff it a little bit, we have"},{"startTime":1900.34,"endTime":1903.501,"body":"full foot pressure."},{"startTime":1903.501,"endTime":1905.621,"body":"We have what we would be supination."},{"startTime":1906.863,"endTime":1912.696,"body":"If we go to the other end of the spectrum,"},{"startTime":1906.863,"endTime":1912.696,"body":"we have pronation, which is demonized."},{"startTime":1912.756,"endTime":1918.099,"body":"And that would be the foot is falling in"},{"startTime":1912.756,"endTime":1918.099,"body":"so much that we lose the fifth met head,"},{"startTime":1918.5,"endTime":1920.881,"body":"which is behind your little piggy."},{"startTime":1921.241,"endTime":1921.491,"body":"Right?"},{"startTime":1921.491,"endTime":1923.092,"body":"So that's a foot that's falling over too."},{"startTime":1923.092,"endTime":1924.543,"body":"That's not good."},{"startTime":1924.543,"endTime":1929.746,"body":"We want to be somewhere in the middle"},{"startTime":1924.543,"endTime":1929.746,"body":"where we can have pressure on five spots."},{"startTime":1930.126,"endTime":1933.078,"body":"I made up these five spots that usually"},{"startTime":1930.126,"endTime":1933.078,"body":"here tripod foot, right?"},{"startTime":1933.078,"endTime":1935.601,"body":"So the heel bone."},{"startTime":1935.601,"endTime":1939.362,"body":"So lateral and medial, so inside and"},{"startTime":1935.601,"endTime":1939.362,"body":"outside calcaneus."},{"startTime":1939.542,"endTime":1942.483,"body":"So if you're all on one side of the heel,"},{"startTime":1939.542,"endTime":1942.483,"body":"probably not good."},{"startTime":1943.203,"endTime":1946.984,"body":"This is only when we're pushing force into"},{"startTime":1943.203,"endTime":1946.984,"body":"the floor, but that's usually when we"},{"startTime":1946.984,"endTime":1948.045,"body":"assess these things."},{"startTime":1948.045,"endTime":1952.366,"body":"Right, your first med head and your fifth"},{"startTime":1948.045,"endTime":1952.366,"body":"med head, and then your big toe."},{"startTime":1952.606,"endTime":1955.587,"body":"We should be able to have pressure on"},{"startTime":1952.606,"endTime":1955.587,"body":"those five spots."},{"startTime":1955.667,"endTime":1960.658,"body":"And then, depending on the task, if I was"},{"startTime":1955.667,"endTime":1960.658,"body":"doing a split squat, it's the easiest task"},{"startTime":1960.658,"endTime":1962.128,"body":"to like kind of see this."},{"startTime":1962.709,"endTime":1963.779,"body":"The foot."},{"startTime":1964.399,"endTime":1968.682,"body":"will change shape from supination to"},{"startTime":1964.399,"endTime":1968.682,"body":"pronation as we go through internal and"},{"startTime":1968.682,"endTime":1969.933,"body":"external rotation."},{"startTime":1970.054,"endTime":1976.489,"body":"If we, and that will tell us, it's a sign"},{"startTime":1970.054,"endTime":1976.489,"body":"that we have range of motion all the way"},{"startTime":1976.489,"endTime":1979.741,"body":"up the chain, which means we have true hip"},{"startTime":1976.489,"endTime":1979.741,"body":"range of"},{"startTime":1981.975,"endTime":1987.94,"body":"If we lose foot pressure on one of those"},{"startTime":1981.975,"endTime":1987.94,"body":"five spots, we are falling over and we"},{"startTime":1987.94,"endTime":1991.072,"body":"immediately have less range of motion"},{"startTime":1987.94,"endTime":1991.072,"body":"globally."},{"startTime":1991.453,"endTime":1994.695,"body":"We're usually talking about lower body,"},{"startTime":1991.453,"endTime":1994.695,"body":"but actually globally."},{"startTime":1994.776,"endTime":1996.567,"body":"Does that make a little bit more sense?"},{"startTime":1997.091,"endTime":1997.981,"body":"Yeah, no, that's great."},{"startTime":1997.981,"endTime":2000.642,"body":"love the five pressures of the foot."},{"startTime":2000.642,"endTime":2006.045,"body":"One thing that I've been cued on in the"},{"startTime":2000.642,"endTime":2006.045,"body":"past, and this may be completely wrong,"},{"startTime":2006.045,"endTime":2011.607,"body":"but to almost think of like the way a bird"},{"startTime":2006.045,"endTime":2011.607,"body":"would grip a tree branch with its claws,"},{"startTime":2011.607,"endTime":2015.498,"body":"you almost wanna kind of think about like"},{"startTime":2011.607,"endTime":2015.498,"body":"gripping the floor with your feet through"},{"startTime":2015.498,"endTime":2015.758,"body":"that."},{"startTime":2015.758,"endTime":2017.749,"body":"Like what would you think of that cue?"},{"startTime":2018.297,"endTime":2027.781,"body":"I think it's a good cue for someone who is"},{"startTime":2018.297,"endTime":2027.781,"body":"what would be maybe over, over pronated,"},{"startTime":2027.781,"endTime":2030.612,"body":"like losing their fifth mad head, right?"},{"startTime":2030.612,"endTime":2032.423,"body":"So they're all the way on that side of the"},{"startTime":2030.612,"endTime":2032.423,"body":"spectrum."},{"startTime":2032.423,"endTime":2035.854,"body":"And then there's like the, the balanced in"},{"startTime":2032.423,"endTime":2035.854,"body":"the middle."},{"startTime":2035.854,"endTime":2038.815,"body":"And then there's like losing their first"},{"startTime":2035.854,"endTime":2038.815,"body":"mad head would be the other side of the"},{"startTime":2038.815,"endTime":2039.566,"body":"spectrum."},{"startTime":2039.566,"endTime":2041.686,"body":"like we're over pronated."},{"startTime":2042.727,"endTime":2047.829,"body":"We say, okay, grip the ground and like"},{"startTime":2042.727,"endTime":2047.829,"body":"screw your feet out just a little"},{"startTime":2047.941,"endTime":2050.9030000000002,"body":"And that puts you to a place where like,"},{"startTime":2047.941,"endTime":2050.9030000000002,"body":"do you feel full foot pressure?"},{"startTime":2050.9030000000002,"endTime":2051.243,"body":"Good."},{"startTime":2051.243,"endTime":2052.8140000000003,"body":"Now your knees tracking over your second"},{"startTime":2051.243,"endTime":2052.8140000000003,"body":"toe."},{"startTime":2052.8140000000003,"endTime":2054.384,"body":"Just like, keep it there."},{"startTime":2055.505,"endTime":2062.899,"body":"When that cue falls short is when we try"},{"startTime":2055.505,"endTime":2062.899,"body":"to grip the ground the entire time, right?"},{"startTime":2062.899,"endTime":2069.633,"body":"Cause pronation or internal rotation is"},{"startTime":2062.899,"endTime":2069.633,"body":"forced production by nature."},{"startTime":2070.013,"endTime":2070.2529999999997,"body":"Right?"},{"startTime":2070.2529999999997,"endTime":2073.985,"body":"If we think about how you run, if you run"},{"startTime":2070.2529999999997,"endTime":2073.985,"body":"fast, you're just not hitting your heel on"},{"startTime":2073.985,"endTime":2074.215,"body":"the ground."},{"startTime":2074.215,"endTime":2077.487,"body":"You think about like someone who runs"},{"startTime":2074.215,"endTime":2077.487,"body":"slow, it's a little bit more."},{"startTime":2078.511,"endTime":2080.452,"body":"Gate cycle and running, very not the same."},{"startTime":2080.452,"endTime":2083.184,"body":"Gate cycle and slow running, a little bit"},{"startTime":2080.452,"endTime":2083.184,"body":"closer."},{"startTime":2083.324,"endTime":2087.667,"body":"Right, so someone hits the ground with"},{"startTime":2083.324,"endTime":2087.667,"body":"their heel, their foot is supinated, it"},{"startTime":2087.667,"endTime":2091.529,"body":"absorbs force, they need to produce force"},{"startTime":2087.667,"endTime":2091.529,"body":"to push themselves to the other side."},{"startTime":2092.371,"endTime":2095.271,"body":"As it pronates, it goes back to supination"},{"startTime":2092.371,"endTime":2095.271,"body":"as they push."},{"startTime":2095.272,"endTime":2100.856,"body":"Right, so if you're under heavy load, your"},{"startTime":2095.272,"endTime":2100.856,"body":"foot should not be supinated whatsoever."},{"startTime":2101.217,"endTime":2105.629,"body":"Right, you unrack a leg press, you unrack"},{"startTime":2101.217,"endTime":2105.629,"body":"a heavy squat, your foot should already be"},{"startTime":2105.629,"endTime":2107.985,"body":"like, you shouldn't see it change shape."},{"startTime":2107.985,"endTime":2109.267,"body":"because it's already there."},{"startTime":2109.267,"endTime":2112.409,"body":"Because it needs to push it to the ground"},{"startTime":2109.267,"endTime":2112.409,"body":"or you would just be a bag of bones."},{"startTime":2113.371,"endTime":2116.994,"body":"Right, so the screw your foot out cue is"},{"startTime":2113.371,"endTime":2116.994,"body":"not bad."},{"startTime":2117.456,"endTime":2121.35,"body":"I really just focus on like whatever I can"},{"startTime":2117.456,"endTime":2121.35,"body":"say to get someone to have full foot"},{"startTime":2121.35,"endTime":2122.721,"body":"pressure, I'm gonna say it."},{"startTime":2123.262,"endTime":2128.218,"body":"Right, with any cue it's like you could"},{"startTime":2123.262,"endTime":2128.218,"body":"give me the best cue in the world and if"},{"startTime":2128.218,"endTime":2129.769,"body":"it doesn't work for someone it's a"},{"startTime":2135.561,"endTime":2136.943,"body":"You're on mute, Aaron."},{"startTime":2139.369,"endTime":2140.629,"body":"You're still on mute."},{"startTime":2140.629,"endTime":2141.54,"body":"There we go."},{"startTime":2141.54,"endTime":2145.603,"body":"I love that because it was something that,"},{"startTime":2141.54,"endTime":2145.603,"body":"mean, within five minutes back, you were"},{"startTime":2145.603,"endTime":2148.734,"body":"like, you had me take my shoe off and you"},{"startTime":2145.603,"endTime":2148.734,"body":"watched a couple things."},{"startTime":2148.734,"endTime":2150.046,"body":"like, your foot doesn't move."},{"startTime":2150.046,"endTime":2151.067,"body":"You need to do this."},{"startTime":2151.067,"endTime":2155.39,"body":"And you gave me a couple cues and then I"},{"startTime":2151.067,"endTime":2155.39,"body":"would pay attention as I was walking and I"},{"startTime":2155.39,"endTime":2160.033,"body":"had very little foot pressure on the"},{"startTime":2155.39,"endTime":2160.033,"body":"inside and just consciously paying"},{"startTime":2160.033,"endTime":2164.376,"body":"attention to that within a day, my, what"},{"startTime":2160.033,"endTime":2164.376,"body":"do I call it?"},{"startTime":2164.376,"endTime":2166.91,"body":"My transient lower back pain gone."},{"startTime":2166.91,"endTime":2170.041,"body":"And then any time it like shows up again"},{"startTime":2166.91,"endTime":2170.041,"body":"after like a bad night of sleep, I just"},{"startTime":2170.041,"endTime":2173.732,"body":"have to like mentally pay attention to"},{"startTime":2170.041,"endTime":2173.732,"body":"placing those pressures there when I'm"},{"startTime":2173.732,"endTime":2178.423,"body":"walking as I get back into, you know, my"},{"startTime":2173.732,"endTime":2178.423,"body":"my unilateral and bilateral squat pattern"},{"startTime":2178.423,"endTime":2182.344,"body":"movements and then things feel, you know,"},{"startTime":2178.423,"endTime":2182.344,"body":"better within hours, which is really,"},{"startTime":2182.344,"endTime":2182.834,"body":"really cool."},{"startTime":2182.834,"endTime":2187.166,"body":"So that's one thing I definitely wanted to"},{"startTime":2182.834,"endTime":2187.166,"body":"cover because I can guarantee there's at"},{"startTime":2187.166,"endTime":2190.657,"body":"least a handful of listeners out there who"},{"startTime":2187.166,"endTime":2190.657,"body":"like, shit, that happens to me."},{"startTime":2190.657,"endTime":2193.838,"body":"Like, maybe I should try this and then"},{"startTime":2190.657,"endTime":2193.838,"body":"things will improve for them, which is"},{"startTime":2193.838,"endTime":2194.798,"body":"pretty cool."},{"startTime":2195.569,"endTime":2196.43,"body":"Yeah."},{"startTime":2197.353,"endTime":2199.679,"body":"With the, yeah, go ahead, Brian."},{"startTime":2199.679,"endTime":2203.211,"body":"I just have one quick question on the"},{"startTime":2199.679,"endTime":2203.211,"body":"arches thing because I noticed on your"},{"startTime":2203.211,"endTime":2208.774,"body":"page as I was scrolling through earlier"},{"startTime":2203.211,"endTime":2208.774,"body":"yesterday that you had a post saying, show"},{"startTime":2208.774,"endTime":2211.856,"body":"me someone with high arches and I'll show"},{"startTime":2208.774,"endTime":2211.856,"body":"you flat glutes or something along those"},{"startTime":2211.856,"endTime":2212.766,"body":"lines."},{"startTime":2212.787,"endTime":2220.931,"body":"And that pinged a nostalgia of sorts in my"},{"startTime":2212.787,"endTime":2220.931,"body":"mind because when I was younger, call it"},{"startTime":2221.211,"endTime":2224.933,"body":"the 90s, and mom was telling me what was"},{"startTime":2221.211,"endTime":2224.933,"body":"right and what was wrong."},{"startTime":2224.933,"endTime":2226.194,"body":"Mom told"},{"startTime":2226.31,"endTime":2231.428,"body":"that I needed to have high arches because"},{"startTime":2226.31,"endTime":2231.428,"body":"athletes have high arches and that, you"},{"startTime":2231.428,"endTime":2234.352,"body":"know, she was a big fan of those, those"},{"startTime":2231.428,"endTime":2234.352,"body":"inserts that you would put in the shoes."},{"startTime":2234.352,"endTime":2237.819,"body":"If you had shoes that were the arch wore"},{"startTime":2234.352,"endTime":2237.819,"body":"out, you would buy these insoles, you"},{"startTime":2237.819,"endTime":2240.213,"body":"would put them in, it would raise your"},{"startTime":2237.819,"endTime":2240.213,"body":"arch, et cetera, et cetera."},{"startTime":2240.213,"endTime":2241.534,"body":"And she always..."},{"startTime":2243.379,"endTime":2244.96,"body":"I'm for that."},{"startTime":2263.949,"endTime":2272.435,"body":"Any good force producer Will have likely"},{"startTime":2263.949,"endTime":2272.435,"body":"very low arches if not no arch at all"},{"startTime":2274.337,"endTime":2280.941,"body":"Mainly because to have a high arch is a"},{"startTime":2274.337,"endTime":2280.941,"body":"slow position to be in Right in order to"},{"startTime":2280.941,"endTime":2282.202,"body":"push force into the ground."},{"startTime":2282.202,"endTime":2287.436,"body":"I need my foot to pronate It's very easy"},{"startTime":2282.202,"endTime":2287.436,"body":"to push force in the ground if my foot's"},{"startTime":2287.436,"endTime":2291.989,"body":"already flat right so someone with a high"},{"startTime":2287.436,"endTime":2291.989,"body":"arch has"},{"startTime":2292.529,"endTime":2295.71,"body":"pronate the foot and then push into the"},{"startTime":2292.529,"endTime":2295.71,"body":"ground again."},{"startTime":2295.85,"endTime":2297.01,"body":"It's slow."},{"startTime":2297.05,"endTime":2301.151,"body":"At the highest levels, milliseconds"},{"startTime":2297.05,"endTime":2301.151,"body":"matter, right?"},{"startTime":2301.151,"endTime":2304.062,"body":"If you look at LeBron James' foot, it's"},{"startTime":2301.151,"endTime":2304.062,"body":"absolutely disgusting."},{"startTime":2304.062,"endTime":2307.173,"body":"His feet, toes are like on top of each"},{"startTime":2304.062,"endTime":2307.173,"body":"other and all these podiatrists is"},{"startTime":2307.173,"endTime":2309.834,"body":"freaking out on the internet, but he's"},{"startTime":2307.173,"endTime":2309.834,"body":"LeBron James."},{"startTime":2309.834,"endTime":2314.725,"body":"If he had a high arch, he'd be slow"},{"startTime":2309.834,"endTime":2314.725,"body":"because he needs to change the shape of"},{"startTime":2314.725,"endTime":2316.696,"body":"the foot in order to produce force."},{"startTime":2316.696,"endTime":2317.836,"body":"But he's already there."},{"startTime":2317.836,"endTime":2318.596,"body":"He's ready."},{"startTime":2318.596,"endTime":2319.516,"body":"The gun is loaded."},{"startTime":2319.516,"endTime":2321.477,"body":"He just has to shoot, right?"},{"startTime":2321.477,"endTime":2322.277,"body":"So I"},{"startTime":2323.119,"endTime":2331.102,"body":"With the high arch thing, a foot should"},{"startTime":2323.119,"endTime":2331.102,"body":"change, a foot has joints in it, a lot of"},{"startTime":2331.102,"endTime":2331.952,"body":"joints."},{"startTime":2332.293,"endTime":2336.734,"body":"And joints should have range of motion,"},{"startTime":2332.293,"endTime":2336.734,"body":"right?"},{"startTime":2336.835,"endTime":2340.756,"body":"If we had no range of motion in any of our"},{"startTime":2336.835,"endTime":2340.756,"body":"joints, we would have a big problem."},{"startTime":2341.237,"endTime":2344.037,"body":"But for some reason, we don't think about"},{"startTime":2341.237,"endTime":2344.037,"body":"feet like that."},{"startTime":2345.698,"endTime":2352.293,"body":"So I think with an arch support, it would"},{"startTime":2352.293,"endTime":2359.016,"body":"The only time I would prescribe that and"},{"startTime":2352.293,"endTime":2359.016,"body":"be like, hey, maybe get this is if we had"},{"startTime":2359.016,"endTime":2367.389,"body":"very, very chronic bad symptoms and how"},{"startTime":2359.016,"endTime":2367.389,"body":"the foot, we needed to change what the"},{"startTime":2367.389,"endTime":2370.961,"body":"foot is interacting with on a daily basis."},{"startTime":2370.961,"endTime":2375.493,"body":"So as soon as we put something under the"},{"startTime":2370.961,"endTime":2375.493,"body":"foot, that is not the foot, that is the"},{"startTime":2375.493,"endTime":2377.634,"body":"ground."},{"startTime":2377.634,"endTime":2380.869,"body":"I put a wedge under Aaron's foot, it"},{"startTime":2377.634,"endTime":2380.869,"body":"shifts his center of mass forward."},{"startTime":2380.869,"endTime":2383.75,"body":"He has to compensate shift the center of"},{"startTime":2380.869,"endTime":2383.75,"body":"mass back, he squats better."},{"startTime":2383.75,"endTime":2384.01,"body":"Right?"},{"startTime":2384.01,"endTime":2385.51,"body":"I'm just changing the ground."},{"startTime":2385.51,"endTime":2385.78,"body":"Right?"},{"startTime":2385.78,"endTime":2388.031,"body":"Do I want to change the ground forever on"},{"startTime":2385.78,"endTime":2388.031,"body":"someone?"},{"startTime":2388.031,"endTime":2389.171,"body":"Probably not."},{"startTime":2389.171,"endTime":2392.552,"body":"Might I want to do it to change someone's"},{"startTime":2389.171,"endTime":2392.552,"body":"symptoms?"},{"startTime":2393.613,"endTime":2394.533,"body":"Yes."},{"startTime":2395.853,"endTime":2400.575,"body":"caveat, something I'm very passionate"},{"startTime":2395.853,"endTime":2400.575,"body":"about when I worked in pediatric physio."},{"startTime":2401.235,"endTime":2406.897,"body":"If anyone listening has a child, a child's"},{"startTime":2401.235,"endTime":2406.897,"body":"arch does not develop until they're like"},{"startTime":2406.897,"endTime":2408.397,"body":"five or six years old."},{"startTime":2409.467,"endTime":2414.62,"body":"your child has flat feet it's because they"},{"startTime":2409.467,"endTime":2414.62,"body":"aren't strong enough to pull their foot"},{"startTime":2414.62,"endTime":2421.895,"body":"into an arch yet they don't need insoles"},{"startTime":2414.62,"endTime":2421.895,"body":"and I would have to explain this not only"},{"startTime":2421.895,"endTime":2427.929,"body":"to parents but to other physios as well"},{"startTime":2421.895,"endTime":2427.929,"body":"and it was the one thing not that other"},{"startTime":2427.929,"endTime":2431.621,"body":"things don't get me upset but I got very"},{"startTime":2427.929,"endTime":2431.621,"body":"upset about because like you're messing up"},{"startTime":2431.621,"endTime":2434.953,"body":"but you're kind of maybe putting a child"},{"startTime":2431.621,"endTime":2434.953,"body":"at a disadvantage"},{"startTime":2436.969,"endTime":2440.649,"body":"All right, one more quick question on feet"},{"startTime":2436.969,"endTime":2440.649,"body":"before we jump on."},{"startTime":2440.649,"endTime":2445.509,"body":"And this is a completely selfish one, but"},{"startTime":2440.649,"endTime":2445.509,"body":"a couple of years ago, I tore my medial"},{"startTime":2445.509,"endTime":2448.569,"body":"and middle plantar fascia on my right"},{"startTime":2445.509,"endTime":2448.569,"body":"foot."},{"startTime":2449.509,"endTime":2452.849,"body":"The lateral plantar fascia apparently is"},{"startTime":2449.509,"endTime":2452.849,"body":"still intact, so I'm missing the two"},{"startTime":2452.849,"endTime":2453.889,"body":"middle ones."},{"startTime":2454.029,"endTime":2454.909,"body":"The recovery sucked."},{"startTime":2454.909,"endTime":2455.989,"body":"It was like 12 weeks of pain."},{"startTime":2455.989,"endTime":2457.089,"body":"It was awful."},{"startTime":2457.089,"endTime":2462.389,"body":"But now it feels mostly normal, and I"},{"startTime":2457.089,"endTime":2462.389,"body":"don't feel like I'm limited in my"},{"startTime":2462.389,"endTime":2463.409,"body":"performance."},{"startTime":2463.772,"endTime":2467.462,"body":"Just curious if you have any thoughts on"},{"startTime":2463.772,"endTime":2467.462,"body":"whether that impacts my performance,"},{"startTime":2467.462,"endTime":2471.211,"body":"whether, you know, running, doing hip"},{"startTime":2467.462,"endTime":2471.211,"body":"hinging, anything like"},{"startTime":2472.222,"endTime":2480.713,"body":"Right now I don't, like now I don't think"},{"startTime":2472.222,"endTime":2480.713,"body":"it, I don't think it would, depending on"},{"startTime":2482.853,"endTime":2486.274,"body":"FASHA is an interesting one because it's"},{"startTime":2482.853,"endTime":2486.274,"body":"like, doesn't heal the best."},{"startTime":2486.455,"endTime":2491.907,"body":"But FASHA in a place where there's not a"},{"startTime":2486.455,"endTime":2491.907,"body":"lot of range of motion and pressures going"},{"startTime":2491.907,"endTime":2493.377,"body":"through there, right?"},{"startTime":2493.377,"endTime":2498.399,"body":"It's not like around the axial skeleton"},{"startTime":2493.377,"endTime":2498.399,"body":"where we have like a cavity of pressure"},{"startTime":2498.399,"endTime":2500.1,"body":"pushing against the FASHA."},{"startTime":2501.721,"endTime":2507.483,"body":"It's usually just like a either A, you"},{"startTime":2501.721,"endTime":2507.483,"body":"have a repetitive thing."},{"startTime":2507.483,"endTime":2509.624,"body":"I'm assuming running was the reason."},{"startTime":2510.444,"endTime":2510.774,"body":"Right?"},{"startTime":2510.774,"endTime":2512.975,"body":"So like you just run too much."},{"startTime":2513.074,"endTime":2514.199,"body":"Well, I don't run."},{"startTime":2514.199,"endTime":2515.906,"body":"I was sprinting and I don't sprint."},{"startTime":2515.906,"endTime":2516.645,"body":"yeah."},{"startTime":2516.645,"endTime":2517.085,"body":"Yeah."},{"startTime":2517.085,"endTime":2522.718,"body":"Or you, yeah, either overuse or misuse or"},{"startTime":2517.085,"endTime":2522.718,"body":"too much use too fast."},{"startTime":2522.718,"endTime":2530.372,"body":"Misuse being like, you basically, if you"},{"startTime":2522.718,"endTime":2530.372,"body":"have a stiff foot, imagine you have like a"},{"startTime":2530.372,"endTime":2532.594,"body":"peg leg, right?"},{"startTime":2532.594,"endTime":2536.676,"body":"If you have a super high arch and you have"},{"startTime":2532.594,"endTime":2536.676,"body":"a shin that can't rotate, you have"},{"startTime":2536.676,"endTime":2539.897,"body":"basically minimal range of motion at your"},{"startTime":2536.676,"endTime":2539.897,"body":"knee, minimal range of motion at your hip,"},{"startTime":2539.897,"endTime":2541.699,"body":"but you decide like running is your thing."},{"startTime":2541.699,"endTime":2545.26,"body":"You're basically a pirate running across"},{"startTime":2541.699,"endTime":2545.26,"body":"the ground because you can't change any,"},{"startTime":2545.26,"endTime":2546.533,"body":"but then what do you"},{"startTime":2546.533,"endTime":2549.755,"body":"You buy Hoka's and they absorb like some"},{"startTime":2546.533,"endTime":2549.755,"body":"of the force which is good."},{"startTime":2550.237,"endTime":2550.536,"body":"Right?"},{"startTime":2550.536,"endTime":2553.369,"body":"And then you're like, Barefoot Chews are"},{"startTime":2550.536,"endTime":2553.369,"body":"the best I saw on the internet."},{"startTime":2553.369,"endTime":2555.521,"body":"And you buy Barefoot Chews, it actually"},{"startTime":2553.369,"endTime":2555.521,"body":"makes you worse."},{"startTime":2556.002,"endTime":2563.629,"body":"So I don't think now would be an issue"},{"startTime":2556.002,"endTime":2563.629,"body":"because you're not gonna sprint out of"},{"startTime":2563.629,"endTime":2564.569,"body":"nowhere."},{"startTime":2566.171,"endTime":2570.315,"body":"But I mean, we can't really change."},{"startTime":2570.936,"endTime":2572.689,"body":"We can't really change anything now."},{"startTime":2572.689,"endTime":2574.9,"body":"So I don't think it would be an issue."},{"startTime":2574.9,"endTime":2577.912,"body":"My first thing would be like, okay, do we"},{"startTime":2574.9,"endTime":2577.912,"body":"have range of motion at the foot?"},{"startTime":2577.912,"endTime":2579.653,"body":"Can we pronate and supinate?"},{"startTime":2579.653,"endTime":2581.515,"body":"Do we have range of motion up the chain?"},{"startTime":2581.515,"endTime":2583.116,"body":"Okay, train accordingly."},{"startTime":2583.116,"endTime":2585.897,"body":"If you want to run, maybe we grade at you"},{"startTime":2583.116,"endTime":2585.897,"body":"up to something."},{"startTime":2585.897,"endTime":2588.919,"body":"There is some sort of like tissue"},{"startTime":2585.897,"endTime":2588.919,"body":"tolerance needed for these things."},{"startTime":2589.179,"endTime":2592.141,"body":"And then we kind of just go from there."},{"startTime":2592.741,"endTime":2594.781,"body":"Yeah, I mean, that's sort of the way I"},{"startTime":2592.741,"endTime":2594.781,"body":"figured it as well."},{"startTime":2594.781,"endTime":2598.241,"body":"I haven't noticed any limitations, and I"},{"startTime":2594.781,"endTime":2598.241,"body":"can still supinate, pronate."},{"startTime":2598.241,"endTime":2599.041,"body":"Seemed to be fine."},{"startTime":2599.041,"endTime":2604.741,"body":"I'm a little tentative in wanting to ever"},{"startTime":2599.041,"endTime":2604.741,"body":"go all out, 100 meter as fast as possible"},{"startTime":2604.741,"endTime":2605.501,"body":"type thing."},{"startTime":2605.501,"endTime":2609.32,"body":"But I seem to be fine running 200s, 400s,"},{"startTime":2605.501,"endTime":2609.32,"body":"stuff like"},{"startTime":2609.489,"endTime":2614.429,"body":"Yeah, if you can run 200, you're probably"},{"startTime":2609.489,"endTime":2614.429,"body":"fine running 100."},{"startTime":2614.809,"endTime":2618.429,"body":"It was probably just like a bunch of other"},{"startTime":2614.809,"endTime":2618.429,"body":"things as well."},{"startTime":2618.789,"endTime":2619.051,"body":"Cool."},{"startTime":2619.051,"endTime":2620.049,"body":"Well, thank you, Aaron."},{"startTime":2620.049,"endTime":2621.707,"body":"I'll let you continue from here."},{"startTime":2621.787,"endTime":2622.347,"body":"Yeah."},{"startTime":2622.347,"endTime":2626.019,"body":"another one of the other things that I"},{"startTime":2622.347,"endTime":2626.019,"body":"really like to you talk about it's just"},{"startTime":2626.019,"endTime":2627.63,"body":"different from what I've heard."},{"startTime":2627.63,"endTime":2632.852,"body":"again I wanted to bring these things to"},{"startTime":2627.63,"endTime":2632.852,"body":"the the our podcast listeners is ridge"},{"startTime":2632.852,"endTime":2635.854,"body":"ribs are rib cage movement in general."},{"startTime":2635.854,"endTime":2641.066,"body":"So you've you've on numerous times said"},{"startTime":2635.854,"endTime":2641.066,"body":"very interesting things about the movement"},{"startTime":2641.066,"endTime":2645.708,"body":"of the rib cage and how that in people"},{"startTime":2641.066,"endTime":2645.708,"body":"with limitations of it can lead to you"},{"startTime":2645.708,"endTime":2648.81,"body":"know shoulder or restriction mobility"},{"startTime":2645.708,"endTime":2648.81,"body":"issues and those sorts of things."},{"startTime":2648.81,"endTime":2651.721,"body":"So can you give us a little bit of like a"},{"startTime":2648.81,"endTime":2651.721,"body":"general outline of that and then how"},{"startTime":2651.721,"endTime":2655.553,"body":"pertains to common issues that pop up with"},{"startTime":2651.721,"endTime":2655.553,"body":"people."},{"startTime":2656.345,"endTime":2667.531,"body":"Yes, so in order to move a joint, usually,"},{"startTime":2656.345,"endTime":2667.531,"body":"well, a joint consists of two bones, just"},{"startTime":2667.531,"endTime":2668.611,"body":"generalize."},{"startTime":2668.892,"endTime":2674.825,"body":"I need to have movement of both of the"},{"startTime":2668.892,"endTime":2674.825,"body":"bones in order for the joint to move"},{"startTime":2674.825,"endTime":2675.975,"body":"effectively."},{"startTime":2676.296,"endTime":2679.938,"body":"That should be a very straightforward"},{"startTime":2676.296,"endTime":2679.938,"body":"concept for even the people who don't know"},{"startTime":2679.938,"endTime":2681.248,"body":"that much about the body."},{"startTime":2681.248,"endTime":2684.94,"body":"They can be like, my shoulder has two"},{"startTime":2681.248,"endTime":2684.94,"body":"bones."},{"startTime":2689.527,"endTime":2693.309,"body":"In order to move my scap, what is my scap"},{"startTime":2689.527,"endTime":2693.309,"body":"connected to?"},{"startTime":2693.35,"endTime":2695.771,"body":"My scap is connected to my clavicle."},{"startTime":2696.392,"endTime":2697.953,"body":"What is my clavicle"},{"startTime":2700.027,"endTime":2701.217,"body":"My sternum."},{"startTime":2701.398,"endTime":2702.649,"body":"What's my sternum connected to?"},{"startTime":2702.649,"endTime":2705.42,"body":"My sternum is like my ribs."},{"startTime":2705.881,"endTime":2712.565,"body":"So it's like, okay, by proxy, if I can't"},{"startTime":2705.881,"endTime":2712.565,"body":"move my ribs, I can't move my SC joint."},{"startTime":2713.086,"endTime":2715.318,"body":"SC joint, not a ton of movement."},{"startTime":2715.318,"endTime":2719.05,"body":"It's kind of like the SI joint of the"},{"startTime":2715.318,"endTime":2719.05,"body":"upper body."},{"startTime":2719.331,"endTime":2724.094,"body":"It needs movement, don't get me wrong, but"},{"startTime":2719.331,"endTime":2724.094,"body":"there's very little movement."},{"startTime":2724.094,"endTime":2727.256,"body":"But where do we get shear force if we"},{"startTime":2724.094,"endTime":2727.256,"body":"can't?"},{"startTime":2727.656,"endTime":2729.087,"body":"The AC joint."},{"startTime":2730.469,"endTime":2730.729,"body":"Right."},{"startTime":2730.729,"endTime":2734.902,"body":"And then if the AC joint can't do things,"},{"startTime":2730.729,"endTime":2734.902,"body":"the shoulder girdle can't move."},{"startTime":2734.902,"endTime":2738.895,"body":"If the shoulder girdle can't move, the"},{"startTime":2734.902,"endTime":2738.895,"body":"glenohumeral joint can't move."},{"startTime":2738.895,"endTime":2742.497,"body":"And then we have maybe some shoulder"},{"startTime":2738.895,"endTime":2742.497,"body":"issues."},{"startTime":2742.497,"endTime":2748.361,"body":"So similar to what we talked about with"},{"startTime":2742.497,"endTime":2748.361,"body":"hinging of the lower body, the upper body"},{"startTime":2748.361,"endTime":2750.642,"body":"is pretty much no different."},{"startTime":2751.453,"endTime":2755.976,"body":"I think one of the things that in order,"},{"startTime":2751.453,"endTime":2755.976,"body":"so in order to get true range of motion at"},{"startTime":2755.976,"endTime":2760.559,"body":"your shoulder, we need to get movement of"},{"startTime":2755.976,"endTime":2760.559,"body":"the ribs."},{"startTime":2760.617,"endTime":2767.003,"body":"and if we get movement of the ribs we will"},{"startTime":2760.617,"endTime":2767.003,"body":"get full range of motion at the shoulder"},{"startTime":2767.003,"endTime":2769.625,"body":"and the upper limb very quickly."},{"startTime":2770.627,"endTime":2780.366,"body":"For example, if I wanted to improve my"},{"startTime":2770.627,"endTime":2780.366,"body":"overhead range I might grab a band and do"},{"startTime":2780.366,"endTime":2781.677,"body":"a lat stretch."},{"startTime":2783.237,"endTime":2789.321,"body":"which would transiently give me the"},{"startTime":2783.237,"endTime":2789.321,"body":"ability to put my arm over my head a"},{"startTime":2789.321,"endTime":2790.702,"body":"little bit higher."},{"startTime":2791.843,"endTime":2794.935,"body":"And would that range of motion be true"},{"startTime":2791.843,"endTime":2794.935,"body":"range of motion?"},{"startTime":2794.935,"endTime":2797.337,"body":"Probably not because we're not moving."},{"startTime":2797.337,"endTime":2800.728,"body":"We're not changing the orientation of all"},{"startTime":2797.337,"endTime":2800.728,"body":"of the joints on the chain."},{"startTime":2801.87,"endTime":2807.413,"body":"If I, for example, was like, okay, Aaron,"},{"startTime":2801.87,"endTime":2807.413,"body":"you suck at getting your arm overhead."},{"startTime":2807.413,"endTime":2811.816,"body":"I'm going to manipulate your ribs a little"},{"startTime":2807.413,"endTime":2811.816,"body":"bit, maybe just even teach you to do it"},{"startTime":2811.816,"endTime":2813.197,"body":"through breathing."},{"startTime":2814.641,"endTime":2816.841,"body":"through trunk movement."},{"startTime":2817.242,"endTime":2821.273,"body":"Now, as soon as your ribs move, your"},{"startTime":2817.242,"endTime":2821.273,"body":"clavicle can move, which means your scap"},{"startTime":2821.273,"endTime":2825.334,"body":"can move a little bit better, which means"},{"startTime":2821.273,"endTime":2825.334,"body":"your glenohumeral joint, the pressures in"},{"startTime":2825.334,"endTime":2829.415,"body":"the joint are now different, which means"},{"startTime":2825.334,"endTime":2829.415,"body":"now muscles are in a different orientation"},{"startTime":2829.415,"endTime":2831.206,"body":"because everything's controlled by the"},{"startTime":2829.415,"endTime":2831.206,"body":"nervous system."},{"startTime":2831.206,"endTime":2833.046,"body":"Now you can get your arm over your head."},{"startTime":2833.547,"endTime":2837.287,"body":"Now we use that range of motion and now we"},{"startTime":2833.547,"endTime":2837.287,"body":"don't lose it."},{"startTime":2837.808,"endTime":2842.649,"body":"And this is my literal philosophy of like"},{"startTime":2837.808,"endTime":2842.649,"body":"why training is the best thing."},{"startTime":2842.929,"endTime":2847.995,"body":"because as long as you just train well,"},{"startTime":2842.929,"endTime":2847.995,"body":"you never have to do boring physio things."},{"startTime":2848.076,"endTime":2852.02,"body":"My goal is for no one ever on the earth to"},{"startTime":2848.076,"endTime":2852.02,"body":"have to do boring physio things because"},{"startTime":2852.02,"endTime":2852.801,"body":"they're"},{"startTime":2854.609,"endTime":2856.674,"body":"Does that make sense in terms of the ribs?"},{"startTime":2858.665,"endTime":2859.956,"body":"Yeah, it makes perfect sense."},{"startTime":2859.956,"endTime":2864.29,"body":"And would you say, just to give, we always"},{"startTime":2859.956,"endTime":2864.29,"body":"try and make things like practical and"},{"startTime":2864.29,"endTime":2866.752,"body":"have takeaways for people."},{"startTime":2866.752,"endTime":2871.165,"body":"What would you say is one of the most"},{"startTime":2866.752,"endTime":2871.165,"body":"effective ways that you can kind of teach"},{"startTime":2871.165,"endTime":2875.399,"body":"that to someone or that people can"},{"startTime":2871.165,"endTime":2875.399,"body":"conceptualize ways to get a little bit"},{"startTime":2875.399,"endTime":2877.62,"body":"more movement of the rib cage?"},{"startTime":2878.309,"endTime":2880.07,"body":"Okay, very simple."},{"startTime":2880.591,"endTime":2883.233,"body":"Everyone here has probably heard about"},{"startTime":2880.591,"endTime":2883.233,"body":"belly breathing."},{"startTime":2884.554,"endTime":2886.816,"body":"You want to do the opposite of that."},{"startTime":2887.997,"endTime":2891.54,"body":"Your lungs are not in your belly."},{"startTime":2891.741,"endTime":2894.242,"body":"They're in fact in your rib cage."},{"startTime":2894.402,"endTime":2898.766,"body":"So what I'd like someone to do, everyone"},{"startTime":2894.402,"endTime":2898.766,"body":"listening can try this right now, take"},{"startTime":2898.766,"endTime":2903.13,"body":"your hands, put it on your ab wall."},{"startTime":2903.13,"endTime":2906.883,"body":"If you have a hernia, put it right over"},{"startTime":2903.13,"endTime":2906.883,"body":"where the hernia is."},{"startTime":2908.301,"endTime":2911.839,"body":"you're going to close your mouth, you're"},{"startTime":2908.301,"endTime":2911.839,"body":"going to tilt your chin up a little"},{"startTime":2913.573,"endTime":2916.12,"body":"You're gonna put your tongue on the back"},{"startTime":2913.573,"endTime":2916.12,"body":"of your teeth."},{"startTime":2918.021,"endTime":2923.904,"body":"You're gonna breathe out slow through your"},{"startTime":2918.021,"endTime":2923.904,"body":"nose, very, very slowly until you feel"},{"startTime":2923.904,"endTime":2925.925,"body":"like you almost need to gas for air."},{"startTime":2926.145,"endTime":2929.387,"body":"And then you're gonna breathe in slowly"},{"startTime":2926.145,"endTime":2929.387,"body":"through your nose."},{"startTime":2929.627,"endTime":2933.909,"body":"But I don't want your abdominal wall to"},{"startTime":2929.627,"endTime":2933.909,"body":"push into your hand."},{"startTime":2936.337,"endTime":2941.157,"body":"As you breathe in slowly and quietly,"},{"startTime":2936.337,"endTime":2941.157,"body":"should feel 360 degree movement of your"},{"startTime":2941.157,"endTime":2942.057,"body":"rib cage."},{"startTime":2943.735,"endTime":2945.826,"body":"It will be hard for everyone."},{"startTime":2946.247,"endTime":2949.889,"body":"Congratulations, you just improved your"},{"startTime":2946.247,"endTime":2949.889,"body":"shoulder range of motion."},{"startTime":2950.43,"endTime":2954.453,"body":"Not just in flexion, but in internal"},{"startTime":2950.43,"endTime":2954.453,"body":"rotation, external rotation, literally"},{"startTime":2954.453,"endTime":2955.273,"body":"everything."},{"startTime":2957.032,"endTime":2963.381,"body":"Okay, I've never once heard that we should"},{"startTime":2957.032,"endTime":2963.381,"body":"breathe in that manner."},{"startTime":2963.381,"endTime":2967.646,"body":"It's always been explained to me that"},{"startTime":2963.381,"endTime":2967.646,"body":"belly breathing is like the proper way to"},{"startTime":2967.646,"endTime":2967.897,"body":"breathe."},{"startTime":2967.897,"endTime":2971.071,"body":"So is this like just a drill that we're"},{"startTime":2967.897,"endTime":2971.071,"body":"doing or is this like how you recommend"},{"startTime":2971.071,"endTime":2972.402,"body":"breathing in general?"},{"startTime":2972.529,"endTime":2977.633,"body":"Okay, so breathing, just like walking, is"},{"startTime":2972.529,"endTime":2977.633,"body":"an autonomous task."},{"startTime":2978.615,"endTime":2981.877,"body":"Meaning, it is beyond conscious control."},{"startTime":2982.198,"endTime":2984.139,"body":"If you don't think, you'll breathe."},{"startTime":2984.16,"endTime":2985.821,"body":"If you don't think, you'll"},{"startTime":2988.473,"endTime":2991.815,"body":"I want autonomous things to be autonomous,"},{"startTime":2988.473,"endTime":2991.815,"body":"right?"},{"startTime":2991.815,"endTime":2993.116,"body":"I'm never gonna tell someone how to"},{"startTime":2991.815,"endTime":2993.116,"body":"breathe."},{"startTime":2993.116,"endTime":2994.447,"body":"I'm never gonna tell someone how to sit."},{"startTime":2994.447,"endTime":2996.378,"body":"I'm never gonna tell someone how to walk."},{"startTime":2996.759,"endTime":3003.173,"body":"And if I give someone, if I train"},{"startTime":2996.759,"endTime":3003.173,"body":"someone's body to have kind of a different"},{"startTime":3003.173,"endTime":3007.196,"body":"way to do those things, when we're not"},{"startTime":3003.173,"endTime":3007.196,"body":"thinking about it, we might use that"},{"startTime":3007.196,"endTime":3010.548,"body":"different way a little bit more, right?"},{"startTime":3010.548,"endTime":3016.392,"body":"So with the breathing stuff, it's like,"},{"startTime":3010.548,"endTime":3016.392,"body":"okay, usually what say, say you're my"},{"startTime":3016.392,"endTime":3017.265,"body":"physio client."},{"startTime":3017.265,"endTime":3021.085,"body":"You say Aaron's my physio client and he"},{"startTime":3017.265,"endTime":3021.085,"body":"has a hernia."},{"startTime":3021.145,"endTime":3025.185,"body":"Like, okay, you suck at managing pressures"},{"startTime":3021.145,"endTime":3025.185,"body":"in your thoracic cavity and you ripped a"},{"startTime":3025.185,"endTime":3026.385,"body":"hole in your belly."},{"startTime":3026.385,"endTime":3026.745,"body":"Cool."},{"startTime":3026.745,"endTime":3029.185,"body":"We should probably get more rib cage"},{"startTime":3026.745,"endTime":3029.185,"body":"movement."},{"startTime":3029.185,"endTime":3031.245,"body":"We should probably get more pelvis"},{"startTime":3029.185,"endTime":3031.245,"body":"movement."},{"startTime":3031.765,"endTime":3034.405,"body":"First exercise, we're going to stack the"},{"startTime":3031.765,"endTime":3034.405,"body":"rib cage and pelvis."},{"startTime":3034.405,"endTime":3035.925,"body":"We're going to take away gravity."},{"startTime":3035.925,"endTime":3040.245,"body":"We're going to put you on the ground in"},{"startTime":3035.925,"endTime":3040.245,"body":"probably like a bridge, a very low bridge"},{"startTime":3040.245,"endTime":3040.785,"body":"position."},{"startTime":3040.785,"endTime":3044.085,"body":"And you're going to do exactly what I just"},{"startTime":3040.785,"endTime":3044.085,"body":"explained."},{"startTime":3044.225,"endTime":3046.085,"body":"You're to do that for 10 breaths."},{"startTime":3046.417,"endTime":3048.277,"body":"then we might put you into something else."},{"startTime":3048.277,"endTime":3050.037,"body":"Then we might eventually lift."},{"startTime":3051.197,"endTime":3055.457,"body":"And then eventually you'll get good at"},{"startTime":3051.197,"endTime":3055.457,"body":"that enough that you don't need to do the"},{"startTime":3055.457,"endTime":3058.977,"body":"boring stuff and your ribs will just move"},{"startTime":3055.457,"endTime":3058.977,"body":"around and you'll be able to manage"},{"startTime":3058.977,"endTime":3059.797,"body":"pressures."},{"startTime":3060.137,"endTime":3065.837,"body":"But in terms of like things that are"},{"startTime":3060.137,"endTime":3065.837,"body":"autonomous, I always want to keep them"},{"startTime":3065.837,"endTime":3066.777,"body":"autonomous."},{"startTime":3067.197,"endTime":3071.997,"body":"Nothing pains me more than someone who's"},{"startTime":3067.197,"endTime":3071.997,"body":"like, have bad desk posture."},{"startTime":3072.397,"endTime":3076.397,"body":"And I'm like, yo, you've been dieting for"},{"startTime":3072.397,"endTime":3076.397,"body":"30 weeks."},{"startTime":3076.453,"endTime":3077.443,"body":"You're energy deficient."},{"startTime":3077.443,"endTime":3079.275,"body":"Your body's trying to save energy."},{"startTime":3079.275,"endTime":3079.545,"body":"Right?"},{"startTime":3079.545,"endTime":3083.137,"body":"So all the autonomous things should stay"},{"startTime":3079.545,"endTime":3083.137,"body":"autonomous with the breathing stuff."},{"startTime":3083.137,"endTime":3087.8,"body":"It's something that we can practice to"},{"startTime":3083.137,"endTime":3087.8,"body":"just make a different way for our, we're"},{"startTime":3087.8,"endTime":3089.661,"body":"basically modulating the nervous system."},{"startTime":3089.661,"endTime":3092.882,"body":"So the brain finds a different way to do"},{"startTime":3089.661,"endTime":3092.882,"body":"things."},{"startTime":3093.283,"endTime":3097.525,"body":"And that's why when Aaron was like, these"},{"startTime":3093.283,"endTime":3097.525,"body":"things made such a quick change."},{"startTime":3098.106,"endTime":3100.226,"body":"We're all physio is doing."},{"startTime":3100.387,"endTime":3104.497,"body":"If we're not actually like healing tissue,"},{"startTime":3100.387,"endTime":3104.497,"body":"which most of the time we're not."},{"startTime":3104.497,"endTime":3107.177,"body":"We're just trying to find a tissue that's"},{"startTime":3104.497,"endTime":3107.177,"body":"not actually injured."},{"startTime":3107.297,"endTime":3109.317,"body":"We're just modulating the nervous system."},{"startTime":3110.037,"endTime":3110.317,"body":"Right?"},{"startTime":3110.317,"endTime":3113.197,"body":"You feel pressure across your low back."},{"startTime":3113.197,"endTime":3117.317,"body":"We move the shape of your pelvis by giving"},{"startTime":3113.197,"endTime":3117.317,"body":"you different foot pressure."},{"startTime":3117.317,"endTime":3119.737,"body":"You have less stress across your low back."},{"startTime":3119.997,"endTime":3122.097,"body":"We have bad shoulder range of motion."},{"startTime":3122.097,"endTime":3125.277,"body":"We manage pressures in your thoracic"},{"startTime":3122.097,"endTime":3125.277,"body":"cavity by giving you specific breathing"},{"startTime":3125.277,"endTime":3126.137,"body":"cues."},{"startTime":3126.537,"endTime":3129.737,"body":"10 breaths later, wow, my shoulder feels"},{"startTime":3126.537,"endTime":3129.737,"body":"so much better."},{"startTime":3130.177,"endTime":3133.397,"body":"And then we just go use the stuff and then"},{"startTime":3130.177,"endTime":3133.397,"body":"we're good."},{"startTime":3134.821,"endTime":3135.786,"body":"Does that make sense?"},{"startTime":3137.004,"endTime":3143.596,"body":"Yeah, so I guess like is that are we still"},{"startTime":3137.004,"endTime":3143.596,"body":"like is the intention then I mean it's"},{"startTime":3143.596,"endTime":3149.167,"body":"autonomous but I guess the clarification"},{"startTime":3143.596,"endTime":3149.167,"body":"in my mind would be like I've always heard"},{"startTime":3149.167,"endTime":3155.439,"body":"and felt myself that that more"},{"startTime":3149.167,"endTime":3155.439,"body":"diaphragmatic breathing seems to create a"},{"startTime":3155.439,"endTime":3160.561,"body":"higher stress response within my body and"},{"startTime":3155.439,"endTime":3160.561,"body":"it seems like the belly breathing allows"},{"startTime":3160.561,"endTime":3165.192,"body":"me to get more parasympathetic and kind of"},{"startTime":3160.561,"endTime":3165.192,"body":"it's like the more meditative state of"},{"startTime":3165.192,"endTime":3166.132,"body":"sorts."},{"startTime":3166.509,"endTime":3170.055,"body":"Is that accurate or like, yeah, I just"},{"startTime":3166.509,"endTime":3170.055,"body":"tried to assess"},{"startTime":3172.02,"endTime":3177.801,"body":"It depends on, okay, one, there's no such"},{"startTime":3172.02,"endTime":3177.801,"body":"thing as breathing that doesn't involve"},{"startTime":3177.801,"endTime":3178.792,"body":"diaphragm."},{"startTime":3179.835,"endTime":3180.576,"body":"Right?"},{"startTime":3180.576,"endTime":3181.109,"body":"Two."},{"startTime":3181.109,"endTime":3182.743,"body":"the belly as we just"},{"startTime":3183.289,"endTime":3190.512,"body":"Yes, so that basically is just a byproduct"},{"startTime":3183.289,"endTime":3190.512,"body":"of the speed in which you exchange air"},{"startTime":3190.512,"endTime":3191.352,"body":"with the"},{"startTime":3193.519,"endTime":3201.68,"body":"Right, so a slow exhale or inhale is by"},{"startTime":3193.519,"endTime":3201.68,"body":"proxy parasympathetic."},{"startTime":3202.582,"endTime":3206.747,"body":"Right, some people will say like one is"},{"startTime":3202.582,"endTime":3206.747,"body":"one and one is the other."},{"startTime":3206.788,"endTime":3210.563,"body":"If you're exchanging air with the"},{"startTime":3206.788,"endTime":3210.563,"body":"environment slow, you're in a relaxing"},{"startTime":3212.181,"endTime":3214.503,"body":"Do you know when you need to exchange air"},{"startTime":3212.181,"endTime":3214.503,"body":"with the environment fast?"},{"startTime":3214.503,"endTime":3219.817,"body":"When your pH is frigged or you need a high"},{"startTime":3214.503,"endTime":3219.817,"body":"oxygen demand, one of those two."},{"startTime":3219.817,"endTime":3223.069,"body":"That is not parasympathetic by any means."},{"startTime":3224.471,"endTime":3227.893,"body":"So, sorry, can you repeat your question?"},{"startTime":3228.003,"endTime":3230.805,"body":"The question was, I think you mostly"},{"startTime":3228.003,"endTime":3230.805,"body":"answered it."},{"startTime":3230.805,"endTime":3237.852,"body":"mean, my experience and that of other, I"},{"startTime":3230.805,"endTime":3237.852,"body":"guess, experts in the field in quotes"},{"startTime":3237.852,"endTime":3242.355,"body":"would just be that the belly breathing and"},{"startTime":3237.852,"endTime":3242.355,"body":"specifically the exhale, which you alluded"},{"startTime":3242.355,"endTime":3250.182,"body":"to, potentially has more parasympathetic"},{"startTime":3242.355,"endTime":3250.182,"body":"feelings than faster, shallower breathing"},{"startTime":3250.182,"endTime":3254.285,"body":"that maybe would be more associated with"},{"startTime":3250.182,"endTime":3254.285,"body":"keeping it in the upper chest as opposed"},{"startTime":3254.285,"endTime":3256.487,"body":"to in that full kind of belly spectrum."},{"startTime":3256.761,"endTime":3257.081,"body":"Yes."},{"startTime":3257.081,"endTime":3266.384,"body":"So with that using more, so we have our"},{"startTime":3257.081,"endTime":3266.384,"body":"primary muscles of breathing, mainly"},{"startTime":3266.384,"endTime":3269.564,"body":"diaphragm, intercostal a little bit."},{"startTime":3269.644,"endTime":3273.145,"body":"And then we have our secondary breathing"},{"startTime":3269.644,"endTime":3273.145,"body":"muscles, right?"},{"startTime":3273.145,"endTime":3278.987,"body":"So if I just use my diaphragm, which"},{"startTime":3273.145,"endTime":3278.987,"body":"occurs when I exchange air slowly with the"},{"startTime":3278.987,"endTime":3283.228,"body":"environment, that would be like a"},{"startTime":3278.987,"endTime":3283.228,"body":"parasympathetic activity."},{"startTime":3284.008,"endTime":3286.909,"body":"If I was to exchange air faster,"},{"startTime":3287.257,"endTime":3291.4,"body":"with the environment than a resting tidal"},{"startTime":3287.257,"endTime":3291.4,"body":"volume."},{"startTime":3291.681,"endTime":3296.715,"body":"I wouldn't be pushing my rib cage open by"},{"startTime":3291.681,"endTime":3296.715,"body":"creating negative pressures with my"},{"startTime":3296.715,"endTime":3297.406,"body":"diaphragm."},{"startTime":3297.406,"endTime":3303.03,"body":"I would be using my external musculature"},{"startTime":3297.406,"endTime":3303.03,"body":"to actually pull my rib cage open."},{"startTime":3303.811,"endTime":3308.855,"body":"Right, scalenes, neck muscles, I've tight,"},{"startTime":3303.811,"endTime":3308.855,"body":"I have a tight neck because I'm a mouth"},{"startTime":3308.855,"endTime":3309.616,"body":"breather."},{"startTime":3309.616,"endTime":3313.399,"body":"Right, you're just exchanging air with the"},{"startTime":3309.616,"endTime":3313.399,"body":"environment too fast and you need to"},{"startTime":3313.399,"endTime":3316.281,"body":"change the shape of your rib cage in order"},{"startTime":3316.409,"endTime":3317.749,"body":"get the air in."},{"startTime":3317.749,"endTime":3320.94,"body":"And if we can't push the rib cage open by"},{"startTime":3317.749,"endTime":3320.94,"body":"creating negative pressure with the"},{"startTime":3320.94,"endTime":3327.102,"body":"diaphragm, because the amount of air we"},{"startTime":3320.94,"endTime":3327.102,"body":"need is greater than the speed in which"},{"startTime":3327.102,"endTime":3330.453,"body":"we're inhaling or exhaling, we need to use"},{"startTime":3327.102,"endTime":3330.453,"body":"external musculature."},{"startTime":3330.453,"endTime":3335.604,"body":"The more musculature we use, the more"},{"startTime":3330.453,"endTime":3335.604,"body":"sympathetic it becomes."},{"startTime":3335.604,"endTime":3338.795,"body":"I think that's a better way, a better way"},{"startTime":3335.604,"endTime":3338.795,"body":"to explain it."},{"startTime":3338.795,"endTime":3344.937,"body":"With all of these things, we are fighting"},{"startTime":3338.795,"endTime":3344.937,"body":"an uphill battle because of our lifestyle."},{"startTime":3346.129,"endTime":3347.249,"body":"for multiple reasons."},{"startTime":3347.249,"endTime":3349.729,"body":"Number one, we don't move around as much"},{"startTime":3347.249,"endTime":3349.729,"body":"as we should."},{"startTime":3349.929,"endTime":3353.029,"body":"A human should take like 30 ,000 steps in"},{"startTime":3349.929,"endTime":3353.029,"body":"a day."},{"startTime":3353.029,"endTime":3357.309,"body":"Two, this is a part of the barefoot shoe"},{"startTime":3353.029,"endTime":3357.309,"body":"argument, a human should not walk on hard"},{"startTime":3357.309,"endTime":3362.729,"body":"concrete or tile or anything except the"},{"startTime":3357.309,"endTime":3362.729,"body":"forest."},{"startTime":3363.449,"endTime":3363.769,"body":"Right?"},{"startTime":3363.769,"endTime":3370.469,"body":"So as soon as you don't have super squishy"},{"startTime":3363.769,"endTime":3370.469,"body":"shoes, we are at a disadvantage."},{"startTime":3370.489,"endTime":3374.229,"body":"But if we have super squishy shoes walking"},{"startTime":3370.489,"endTime":3374.229,"body":"on a hard concrete, we're actually off"},{"startTime":3374.229,"endTime":3374.469,"body":"balance."},{"startTime":3374.469,"endTime":3375.651,"body":"So we're actually"},{"startTime":3375.651,"endTime":3376.842,"body":"at another disadvantage."},{"startTime":3376.842,"endTime":3379.663,"body":"So we're just at a disadvantage all the"},{"startTime":3376.842,"endTime":3379.663,"body":"time."},{"startTime":3379.663,"endTime":3384.906,"body":"Three, we stare at screen for way too"},{"startTime":3379.663,"endTime":3384.906,"body":"long."},{"startTime":3385.166,"endTime":3388.438,"body":"And there is something, everyone has"},{"startTime":3385.166,"endTime":3388.438,"body":"probably heard of sleep apnea."},{"startTime":3388.438,"endTime":3390.519,"body":"There is something called screen apnea."},{"startTime":3390.519,"endTime":3393.791,"body":"It's basically the same thing."},{"startTime":3393.791,"endTime":3397.833,"body":"Will you stop breathing when you stare at"},{"startTime":3393.791,"endTime":3397.833,"body":"screen for too long?"},{"startTime":3398.534,"endTime":3402.856,"body":"And the more of those sympathetic"},{"startTime":3398.534,"endTime":3402.856,"body":"activities we do, the more joint range of"},{"startTime":3402.856,"endTime":3404.207,"body":"motion we lose."},{"startTime":3404.847,"endTime":3408.091,"body":"the more of these things might be an"},{"startTime":3409.873,"endTime":3410.642,"body":"Does that make"},{"startTime":3410.642,"endTime":3412.232,"body":"Yeah, it's interesting."},{"startTime":3412.414,"endTime":3415.306,"body":"I would love to dig into the mouth"},{"startTime":3412.414,"endTime":3415.306,"body":"breathing comment that you mentioned, but"},{"startTime":3415.306,"endTime":3419.859,"body":"I'm going to let Aaron take it from here"},{"startTime":3415.306,"endTime":3419.859,"body":"for a second before we run out of time."},{"startTime":3419.947,"endTime":3423.589,"body":"Yeah, so I wanted to make sure we covered"},{"startTime":3419.947,"endTime":3423.589,"body":"some lifting things, which I mean, I know"},{"startTime":3423.589,"endTime":3427.07,"body":"you love talking about backs and I think"},{"startTime":3423.589,"endTime":3427.07,"body":"that's where some of your best information"},{"startTime":3427.07,"endTime":3428.041,"body":"comes from."},{"startTime":3428.141,"endTime":3430.442,"body":"There's kind of two parts, they're very"},{"startTime":3428.141,"endTime":3430.442,"body":"related."},{"startTime":3430.962,"endTime":3434.734,"body":"Performing leg extensions unilaterally for"},{"startTime":3430.962,"endTime":3434.734,"body":"a better stimulus."},{"startTime":3434.734,"endTime":3436.225,"body":"So can you give us a breakdown?"},{"startTime":3436.225,"endTime":3441.427,"body":"This is something that you and I talked"},{"startTime":3436.225,"endTime":3441.427,"body":"about in person of why that might be in"},{"startTime":3441.427,"endTime":3446.609,"body":"kind of some suggestions for someone who"},{"startTime":3441.427,"endTime":3446.609,"body":"maybe has some issues, joint issues when"},{"startTime":3446.609,"endTime":3449.901,"body":"performing like seated leg extension where"},{"startTime":3446.609,"endTime":3449.901,"body":"they might"},{"startTime":3449.901,"endTime":3452.799,"body":"like pain on the inside of their knee or"},{"startTime":3449.901,"endTime":3452.799,"body":"something like that."},{"startTime":3453.817,"endTime":3454.778,"body":"Yeah."},{"startTime":3454.778,"endTime":3460.522,"body":"so I actually have a new opinion about"},{"startTime":3454.778,"endTime":3460.522,"body":"this in terms of, and it kind of works for"},{"startTime":3460.522,"endTime":3461.682,"body":"lats as well."},{"startTime":3462.543,"endTime":3469.097,"body":"So in terms of bending my knee and"},{"startTime":3462.543,"endTime":3469.097,"body":"extending my knee, I need a certain amount"},{"startTime":3469.097,"endTime":3472.569,"body":"of range of motion at the hip and at the"},{"startTime":3469.097,"endTime":3472.569,"body":"shin."},{"startTime":3473.33,"endTime":3473.591,"body":"Right."},{"startTime":3473.591,"endTime":3478.454,"body":"We assume that if the shin is on the pad,"},{"startTime":3473.591,"endTime":3478.454,"body":"we're not getting a ton of shin rotation"},{"startTime":3478.454,"endTime":3479.675,"body":"in which it still is."},{"startTime":3479.675,"endTime":3480.735,"body":"The shin is still rotating."},{"startTime":3480.735,"endTime":3482.496,"body":"That is what knee flexion is,"},{"startTime":3483.417,"endTime":3489.631,"body":"If I do something unilateral, I can"},{"startTime":3483.417,"endTime":3489.631,"body":"modulate my position of my pelvis relative"},{"startTime":3489.631,"endTime":3494.124,"body":"to my femur that is on the seat, which is"},{"startTime":3489.631,"endTime":3494.124,"body":"putting my femur in a different range of"},{"startTime":3494.124,"endTime":3498.247,"body":"motion, which is going to affect how my"},{"startTime":3494.124,"endTime":3498.247,"body":"knee basically functions."},{"startTime":3499.427,"endTime":3503.621,"body":"so someone who has a hard time bending"},{"startTime":3499.427,"endTime":3503.621,"body":"their knee doesn't have a lot of hip range"},{"startTime":3503.621,"endTime":3510.326,"body":"of motion experiences some sort of pain"},{"startTime":3503.621,"endTime":3510.326,"body":"with usually on a knee extension."},{"startTime":3510.326,"endTime":3512.707,"body":"It's in the shortened position."},{"startTime":3513.029,"endTime":3515.771,"body":"because the knee is actually already"},{"startTime":3513.029,"endTime":3515.771,"body":"extended and we're trying to extend it"},{"startTime":3515.771,"endTime":3516.631,"body":"more."},{"startTime":3517.272,"endTime":3523.105,"body":"Modulating the position of our pelvis on"},{"startTime":3517.272,"endTime":3523.105,"body":"the seat just by proxy of doing it"},{"startTime":3523.105,"endTime":3526.467,"body":"unilateral might be a little bit better."},{"startTime":3529.627,"endTime":3535.499,"body":"caveat to that kind of the tension"},{"startTime":3529.627,"endTime":3535.499,"body":"argument we talked about if Someone does"},{"startTime":3535.499,"endTime":3540.19,"body":"have good range of motion Depending on the"},{"startTime":3535.499,"endTime":3540.19,"body":"brand of leg extension."},{"startTime":3540.19,"endTime":3547.342,"body":"I think bilateral is the play if we can"},{"startTime":3540.19,"endTime":3547.342,"body":"line up shin knee and hip Simply because"},{"startTime":3547.342,"endTime":3551.763,"body":"it regardless of the low I think it allows"},{"startTime":3547.342,"endTime":3551.763,"body":"for more stability even though there will"},{"startTime":3551.763,"endTime":3556.434,"body":"be probably double the load Because the"},{"startTime":3551.763,"endTime":3556.434,"body":"pelvis won't kind of be like rotating, you"},{"startTime":3556.434,"endTime":3558.005,"body":"know, you defined a place for your other"},{"startTime":3556.434,"endTime":3558.005,"body":"foot."},{"startTime":3558.005,"endTime":3559.535,"body":"You're kind of a little bit more"},{"startTime":3560.045,"endTime":3561.616,"body":"locked in."},{"startTime":3561.616,"endTime":3566.127,"body":"take home, easiest way to get good at leg"},{"startTime":3561.616,"endTime":3566.127,"body":"extension if you have knee issues."},{"startTime":3566.468,"endTime":3572.24,"body":"Don't put your shin in the divot that is"},{"startTime":3566.468,"endTime":3572.24,"body":"made on the leg extension because that's"},{"startTime":3572.24,"endTime":3577.132,"body":"where everyone puts their shin and it's"},{"startTime":3572.24,"endTime":3577.132,"body":"way too far out and it's not in line with"},{"startTime":3577.132,"endTime":3578.193,"body":"your knee and your hip."},{"startTime":3578.193,"endTime":3581.804,"body":"Which means you're basically twisting"},{"startTime":3578.193,"endTime":3581.804,"body":"through your knee in a place that's not"},{"startTime":3581.804,"endTime":3582.455,"body":"the best."},{"startTime":3582.455,"endTime":3588.477,"body":"Your knee will be already extended from a"},{"startTime":3582.455,"endTime":3588.477,"body":"joint mechanics perspective when you're in"},{"startTime":3588.933,"endTime":3591.074,"body":"because your tibia is like turned"},{"startTime":3588.933,"endTime":3591.074,"body":"outwards."},{"startTime":3591.074,"endTime":3596.435,"body":"So take your feet or take your shins and"},{"startTime":3591.074,"endTime":3596.435,"body":"put them a little bit more close together"},{"startTime":3596.435,"endTime":3601.576,"body":"on the divot so that as you extend, you"},{"startTime":3596.435,"endTime":3601.576,"body":"shouldn't see your kneecap move."},{"startTime":3601.957,"endTime":3605.226,"body":"If you see your kneecap move, your hips"},{"startTime":3601.957,"endTime":3605.226,"body":"are going everywhere."},{"startTime":3605.226,"endTime":3607.538,"body":"That's not true range of motion through"},{"startTime":3605.226,"endTime":3607.538,"body":"your knee."},{"startTime":3607.918,"endTime":3610.379,"body":"One, you'll get a better actual stimulus."},{"startTime":3610.859,"endTime":3616.18,"body":"I do think there's like a regional"},{"startTime":3610.859,"endTime":3616.18,"body":"hypertrophy conversation to be had there."},{"startTime":3616.521,"endTime":3618.821,"body":"People who suck and have knee pain."},{"startTime":3618.949,"endTime":3624.094,"body":"bending their knee will have different"},{"startTime":3618.949,"endTime":3624.094,"body":"quad development than someone who actually"},{"startTime":3624.094,"endTime":3625.795,"body":"can bend their knee properly."},{"startTime":3626.176,"endTime":3631.043,"body":"But yeah, that would be my tip for quad"},{"startTime":3626.176,"endTime":3631.043,"body":"extension things."},{"startTime":3631.043,"endTime":3634.645,"body":"Something that just kind of went off in my"},{"startTime":3631.043,"endTime":3634.645,"body":"head as you were speaking and I wish I"},{"startTime":3634.645,"endTime":3637.416,"body":"thought of this when we you and I first"},{"startTime":3634.645,"endTime":3637.416,"body":"talked about it."},{"startTime":3637.876,"endTime":3643.739,"body":"Well months back I kind of discovered when"},{"startTime":3637.876,"endTime":3643.739,"body":"setting up on the leg extension that if"},{"startTime":3643.739,"endTime":3647.3,"body":"for the listeners if you ever gone to like"},{"startTime":3643.739,"endTime":3647.3,"body":"a yoga class and they have you sit down"},{"startTime":3647.3,"endTime":3652.553,"body":"and then they have the the yoga instructor"},{"startTime":3647.3,"endTime":3652.553,"body":"will say to like remove like pull out your"},{"startTime":3652.553,"endTime":3656.155,"body":"hips to like kind of expose like your sit"},{"startTime":3652.553,"endTime":3656.155,"body":"bone which pretty much means get your"},{"startTime":3656.155,"endTime":3658.125,"body":"fucking butt cheeks out of the way."},{"startTime":3658.626,"endTime":3660.987,"body":"And when I would do that I would find that"},{"startTime":3658.626,"endTime":3660.987,"body":"I"},{"startTime":3660.987,"endTime":3665.52,"body":"be able to get like a much better set and"},{"startTime":3660.987,"endTime":3665.52,"body":"stimulus and really what I was doing was"},{"startTime":3665.52,"endTime":3669.393,"body":"just kind of like internally rotating my"},{"startTime":3665.52,"endTime":3669.393,"body":"hips a little bit to line things up and I"},{"startTime":3669.393,"endTime":3674.426,"body":"have a pretty big glutes and an ass so"},{"startTime":3669.393,"endTime":3674.426,"body":"it'd be like getting that out of the way"},{"startTime":3674.426,"endTime":3679.17,"body":"so that I could internally rotate and sit"},{"startTime":3674.426,"endTime":3679.17,"body":"a little bit more aligned and I'd be able"},{"startTime":3679.17,"endTime":3683.553,"body":"to get like a much better stimulus out of"},{"startTime":3679.17,"endTime":3683.553,"body":"it so I just wanted to bring that up as I"},{"startTime":3683.553,"endTime":3686.665,"body":"thought that could potentially be helpful"},{"startTime":3683.553,"endTime":3686.665,"body":"for the listeners."},{"startTime":3687.267,"endTime":3691.991,"body":"Yeah, like with single joint exercises,"},{"startTime":3687.267,"endTime":3691.991,"body":"with a lot of exercises, we need to"},{"startTime":3691.991,"endTime":3694.302,"body":"understand where we are moving through."},{"startTime":3695.043,"endTime":3698.996,"body":"I think one of the other ones where like"},{"startTime":3695.043,"endTime":3698.996,"body":"big glutes come into play is when we're"},{"startTime":3698.996,"endTime":3702.709,"body":"doing some sort of like core bracing."},{"startTime":3702.709,"endTime":3707.602,"body":"For those listening on podcasts, I'm doing"},{"startTime":3702.709,"endTime":3707.602,"body":"the quotes, air quotes, like core bracing"},{"startTime":3707.602,"endTime":3709.954,"body":"dead bug activity."},{"startTime":3710.175,"endTime":3713.456,"body":"When someone's like, you got to keep your"},{"startTime":3710.175,"endTime":3713.456,"body":"back flat on the ground."},{"startTime":3714.031,"endTime":3717.902,"body":"It's like, no, no, no, your spine is an S"},{"startTime":3714.031,"endTime":3717.902,"body":"and you have massive glutes."},{"startTime":3717.902,"endTime":3720.903,"body":"If your back is flat on the ground, you're"},{"startTime":3717.902,"endTime":3720.903,"body":"doing something wrong."},{"startTime":3721.583,"endTime":3727.935,"body":"So understanding where we're moving"},{"startTime":3721.583,"endTime":3727.935,"body":"through and what joints shouldn't move as"},{"startTime":3727.935,"endTime":3731.226,"body":"we move other joints, probably a little"},{"startTime":3727.935,"endTime":3731.226,"body":"bit more."},{"startTime":3731.226,"endTime":3733.367,"body":"It's so individualized."},{"startTime":3733.947,"endTime":3737.728,"body":"Like my training partner, Ben, his"},{"startTime":3733.947,"endTime":3737.728,"body":"hamstrings are so big, he has to like pull"},{"startTime":3737.728,"endTime":3739.749,"body":"his hamstring out of the way."},{"startTime":3739.993,"endTime":3745.038,"body":"and relax it so he can get a nice position"},{"startTime":3739.993,"endTime":3745.038,"body":"to put his femur on the quad eccentric."},{"startTime":3745.859,"endTime":3747.601,"body":"Which is just a tomfoolery."},{"startTime":3747.601,"endTime":3752.045,"body":"But the way he does it, it's way better"},{"startTime":3747.601,"endTime":3752.045,"body":"than if he contracted his hamstring and"},{"startTime":3752.045,"endTime":3758.112,"body":"his quad is like a foot off, like his"},{"startTime":3752.045,"endTime":3758.112,"body":"femur is a foot off the seat."},{"startTime":3758.112,"endTime":3759.913,"body":"Now it's not lined up very much."},{"startTime":3759.913,"endTime":3763.887,"body":"So individual differences very much, so"},{"startTime":3759.913,"endTime":3763.887,"body":"make it."},{"startTime":3765.556,"endTime":3768.038,"body":"Those are the big things that I wanted to"},{"startTime":3765.556,"endTime":3768.038,"body":"cover."},{"startTime":3768.079,"endTime":3771.343,"body":"Brian, did you have any follow -ups while"},{"startTime":3768.079,"endTime":3771.343,"body":"we have the last few minutes?"},{"startTime":3773.8,"endTime":3774.65,"body":"No, not really."},{"startTime":3774.65,"endTime":3777.966,"body":"Man, I thought it was a really interesting"},{"startTime":3774.65,"endTime":3777.966,"body":"conversation, though I love when these"},{"startTime":3777.966,"endTime":3782.843,"body":"conversations are able to make me think"},{"startTime":3777.966,"endTime":3782.843,"body":"about things differently or someone brings"},{"startTime":3782.843,"endTime":3785.666,"body":"a different perspective than what's"},{"startTime":3782.843,"endTime":3785.666,"body":"commonly held."},{"startTime":3785.707,"endTime":3790.572,"body":"So I think that it's always kind of good"},{"startTime":3785.707,"endTime":3790.572,"body":"to self -test your, shit -test yourself."},{"startTime":3790.644,"endTime":3792.115,"body":"would be the way of saying that."},{"startTime":3792.115,"endTime":3793.946,"body":"So I thought that was really cool."},{"startTime":3793.946,"endTime":3797.768,"body":"And then you had also mentioned the same"},{"startTime":3793.946,"endTime":3797.768,"body":"thing that he talking about for hamstring"},{"startTime":3797.768,"endTime":3799.059,"body":"curls, single leg as well."},{"startTime":3799.059,"endTime":3800.44,"body":"That was in the notes."},{"startTime":3800.68,"endTime":3806.464,"body":"So is that kind of the same idea there"},{"startTime":3800.68,"endTime":3806.464,"body":"along with the stimulus that you might"},{"startTime":3806.464,"endTime":3809.045,"body":"receive from doing the single leg"},{"startTime":3806.464,"endTime":3809.045,"body":"extension?"},{"startTime":3809.48,"endTime":3812.662,"body":"Yeah, I mean, that's actually how how"},{"startTime":3809.48,"endTime":3812.662,"body":"backs and I originally started that"},{"startTime":3812.662,"endTime":3816.866,"body":"conversation is we were doing seated leg"},{"startTime":3812.662,"endTime":3816.866,"body":"extended seated leg curls and like I would"},{"startTime":3816.866,"endTime":3819.007,"body":"get some only on one of mine."},{"startTime":3819.007,"endTime":3822.09,"body":"Some in some some some medial pain."},{"startTime":3822.09,"endTime":3825.182,"body":"And he was like, basically, look how you"},{"startTime":3822.09,"endTime":3825.182,"body":"have your legs set up."},{"startTime":3825.182,"endTime":3827.774,"body":"And I would like have them out like a V."},{"startTime":3827.774,"endTime":3832.358,"body":"And then I forget I think I would either"},{"startTime":3827.774,"endTime":3832.358,"body":"like I just had my legs not straight"},{"startTime":3832.358,"endTime":3832.948,"body":"pretty much."},{"startTime":3832.948,"endTime":3834.669,"body":"And he's like, yeah, look how you're"},{"startTime":3832.948,"endTime":3834.669,"body":"trying to bend your knee."},{"startTime":3834.669,"endTime":3835.072,"body":"does."},{"startTime":3835.072,"endTime":3839.024,"body":"as you were externally rotating as you"},{"startTime":3835.072,"endTime":3839.024,"body":"were in the leg curl."},{"startTime":3839.024,"endTime":3840.364,"body":"Is that, is that right?"},{"startTime":3840.365,"endTime":3841.205,"body":"Yeah."},{"startTime":3841.205,"endTime":3841.624,"body":"Yeah."},{"startTime":3841.624,"endTime":3842.576,"body":"So no, I feel that too."},{"startTime":3842.576,"endTime":3847.258,"body":"I feel like the, single leg leg extension,"},{"startTime":3842.576,"endTime":3847.258,"body":"single leg leg curl, really do allow you"},{"startTime":3847.258,"endTime":3851.841,"body":"to just get that slight hip rotation in"},{"startTime":3847.258,"endTime":3851.841,"body":"there that allow things to line up just"},{"startTime":3851.841,"endTime":3853.021,"body":"much better."},{"startTime":3853.792,"endTime":3858.725,"body":"so aside from my inclination to hate"},{"startTime":3853.792,"endTime":3858.725,"body":"single leg movements, cause you have to do"},{"startTime":3858.725,"endTime":3860.745,"body":"double the amount of work and fail twice."},{"startTime":3861.656,"endTime":3863.617,"body":"I do see the benefit there."},{"startTime":3865.337,"endTime":3866.107,"body":"Yep."},{"startTime":3866.409,"endTime":3867.39,"body":"Cool."},{"startTime":3867.39,"endTime":3868.531,"body":"we can wrap this one up."},{"startTime":3868.531,"endTime":3874.099,"body":"Bax, can you tell everyone where they can"},{"startTime":3868.531,"endTime":3874.099,"body":"find more of you if someone is having some"},{"startTime":3874.099,"endTime":3878.325,"body":"pain or issues that they would like some"},{"startTime":3874.099,"endTime":3878.325,"body":"help solving, the best way to get in"},{"startTime":3878.325,"endTime":3880.326,"body":"contact with you and those sorts of"},{"startTime":3878.325,"endTime":3880.326,"body":"things?"},{"startTime":3881.077,"endTime":3886.469,"body":"Yes, quick take -home messages before we"},{"startTime":3881.077,"endTime":3886.469,"body":"leave number one get your full foot in"},{"startTime":3886.469,"endTime":3893.923,"body":"contact with the ground and or surface"},{"startTime":3886.469,"endTime":3893.923,"body":"that you're using Number two rather belly"},{"startTime":3893.923,"endTime":3897.724,"body":"breathing is a myth and you've been lied"},{"startTime":3893.923,"endTime":3897.724,"body":"to your lungs are in your rib cage."},{"startTime":3897.724,"endTime":3903.187,"body":"I promise If you don't believe me get an x"},{"startTime":3897.724,"endTime":3903.187,"body":"-ray as you breathe you should feel your"},{"startTime":3903.187,"endTime":3908.569,"body":"ribs move, but don't think about that all"},{"startTime":3903.187,"endTime":3908.569,"body":"the time If you want to hang out with me"},{"startTime":3909.197,"endTime":3917.631,"body":"And or if you need some physio ask help My"},{"startTime":3909.197,"endTime":3917.631,"body":"Instagram is coach Baxter Co a ch and then"},{"startTime":3917.631,"endTime":3922.323,"body":"Baxter like my last name DM me I answer"},{"startTime":3917.631,"endTime":3922.323,"body":"all of my DMS."},{"startTime":3922.323,"endTime":3923.393,"body":"I do everything through there."},{"startTime":3923.393,"endTime":3930.096,"body":"I actually deleted my website because it"},{"startTime":3923.393,"endTime":3930.096,"body":"was just a waste So yeah, DM me give me a"},{"startTime":3930.096,"endTime":3930.526,"body":"follow."},{"startTime":3930.526,"endTime":3934.858,"body":"I'll follow you back message me say hey"},{"startTime":3930.526,"endTime":3934.858,"body":"the podcast sucked But you're still sound"},{"startTime":3934.858,"endTime":3938.549,"body":"like a cool guy and then yeah, it's pretty"},{"startTime":3934.858,"endTime":3938.549,"body":"much"},{"startTime":3938.967,"endTime":3940.328,"body":"Awesome, yeah."},{"startTime":3941.789,"endTime":3944.291,"body":"And I'll make sure we put everything in"},{"startTime":3941.789,"endTime":3944.291,"body":"the show notes for you there."},{"startTime":3944.291,"endTime":3946.573,"body":"So again, appreciate you, Bax."},{"startTime":3946.573,"endTime":3949.856,"body":"Thanks for coming on and sharing some of"},{"startTime":3946.573,"endTime":3949.856,"body":"your insights with everyone that listens"},{"startTime":3949.856,"endTime":3950.506,"body":"to ETP."},{"startTime":3950.506,"endTime":3955.17,"body":"I'm sure we'll get some messages and"},{"startTime":3950.506,"endTime":3955.17,"body":"questions from follow -ups that I will"},{"startTime":3955.17,"endTime":3956.751,"body":"have people kick over to you."},{"startTime":3956.751,"endTime":3959.143,"body":"So again, thank you for coming on."},{"startTime":3959.143,"endTime":3961.555,"body":"To everyone listening, appreciate you"},{"startTime":3959.143,"endTime":3961.555,"body":"guys."},{"startTime":3961.555,"endTime":3964.727,"body":"always, Brian and I will talk to you next"},{"startTime":3961.555,"endTime":3964.727,"body":"week."}]}