{"version":"1.0.0","segments":[{"speaker":"[aaron_straker]","startTime":28.414,"endTime":32.814,"body":"Happy Tuesday, guys, welcome back to another episode of Train Prosper Today"},{"speaker":"[aaron_straker]","startTime":33.054,"endTime":38.574,"body":"is the awaited episode of Brian and Eyes Recap On the end, One bioechanics."},{"speaker":"[aaron_straker]","startTime":38.734,"endTime":42.894,"body":"Practical that Brian just wrapped up this past weekend, Ied two weekends ago,"},{"speaker":"[aaron_straker]","startTime":43.054,"endTime":46.334,"body":"So just a little bit of a heads up. This will be a two part episode because"},{"speaker":"[aaron_straker]","startTime":46.494,"endTime":50.013999999999996,"body":"it is just going to be a little bit lengthy in a lot of big takeaways."},{"speaker":"[aaron_straker]","startTime":50.174,"endTime":53.614000000000004,"body":"Really. so I think by us breaking up into two episodes will help you guys"},{"speaker":"[aaron_straker]","startTime":53.934,"endTime":58.014,"body":"with some more tangible takeaways from, as opposed to things that we cover"},{"speaker":"[aaron_straker]","startTime":58.254,"endTime":62.414,"body":"later in the episode You getting from the former part. So before we jump into"},{"speaker":"[aaron_straker]","startTime":62.574,"endTime":64.73400000000001,"body":"this, we have some quick updates, Brian. What's up?"},{"speaker":"[bryan_boorstein]","startTime":66.28,"endTime":70.92,"body":"Well, the good news is that I've survived. I am alive. I'm here. I showed"},{"speaker":"[bryan_boorstein]","startTime":71.0,"endTime":78.2,"body":"up and uh, it only had seven workouts over four days to uh to put me in"},{"speaker":"[bryan_boorstein]","startTime":78.2,"endTime":82.75999999999999,"body":"this position where I actually needed two days off of training and uh, I"},{"speaker":"[bryan_boorstein]","startTime":82.75999999999999,"endTime":85.72,"body":"actually don't know if I needed two days. This is one of our one of our"},{"speaker":"[bryan_boorstein]","startTime":85.88,"endTime":90.44,"body":"off, kind of dis. uh, off camera discussions was about, You know whether we"},{"speaker":"[bryan_boorstein]","startTime":90.52,"endTime":95.4,"body":"were sore and why we might be sore or not sore. In kind of implications of"},{"speaker":"[bryan_boorstein]","startTime":95.48,"endTime":98.76,"body":"that, so I think a great way to open this would be to uh,"},{"speaker":"[bryan_boorstein]","startTime":100.04,"endTime":103.8,"body":"immediately mention that I get up seven workouts. The final day was kind of"},{"speaker":"[bryan_boorstein]","startTime":103.88,"endTime":108.44,"body":"the one that is known as like the The one that destroys you Right. It's"},{"speaker":"[bryan_boorstein]","startTime":108.6,"endTime":113.64,"body":"like this this leg day that has essentially six major compound movements"},{"speaker":"[bryan_boorstein]","startTime":113.72,"endTime":118.6,"body":"Like you have a leg extension. Miserable, Cas, set you a leg C cast. you"},{"speaker":"[bryan_boorstein]","startTime":118.6,"endTime":122.6,"body":"have a hackquot of pendulum squad. You have a hip extension and an ordel,"},{"speaker":"[bryan_boorstein]","startTime":122.92,"endTime":125.88,"body":"and all of these are like heavy works sets. So like three hamsterrings,"},{"speaker":"[bryan_boorstein]","startTime":125.96,"endTime":130.76,"body":"three quads get to work. Uh, the one thing I was really excited about with"},{"speaker":"[bryan_boorstein]","startTime":130.84,"endTime":135.88,"body":"that day is that it's only one workout. So all the other days we had an A M"},{"speaker":"[bryan_boorstein]","startTime":136.04000000000002,"endTime":139.88,"body":"and a P. M session and so I went into that day thinking that this is what I"},{"speaker":"[bryan_boorstein]","startTime":140.04000000000002,"endTime":143.95999999999998,"body":"needed to prepare for. And then I realized quickly that there is just one"},{"speaker":"[bryan_boorstein]","startTime":144.12,"endTime":148.28,"body":"workout and you give your soul to that thing and then you're done. So. Um,"},{"speaker":"[aaron_straker]","startTime":146.814,"endTime":265.134,"body":"Ssssssssssssss."},{"speaker":"[bryan_boorstein]","startTime":148.68,"endTime":153.08,"body":"so that was super cool, but regarding my soreness level in general,"},{"speaker":"[bryan_boorstein]","startTime":153.22,"endTime":154.22,"body":"overall,"},{"speaker":"[bryan_boorstein]","startTime":155.24,"endTime":158.6,"body":"Um, very surprisingly, I think it was quite minimal,"},{"speaker":"[bryan_boorstein]","startTime":159.64,"endTime":164.76,"body":"so my upper body didn't get sore in the least. Uh, I would say I had maybe"},{"speaker":"[bryan_boorstein]","startTime":165.56,"endTime":170.6,"body":"maybe some slight soreness in like my romboid area just because there was"},{"speaker":"[bryan_boorstein]","startTime":170.84,"endTime":175.8,"body":"so much like upper back rear delt work, Um, Across the first of the first"},{"speaker":"[bryan_boorstein]","startTime":175.96,"endTime":179.08,"body":"day was really the the culprit of it. So maybe like you could say, it was"},{"speaker":"[bryan_boorstein]","startTime":179.16,"endTime":183.16,"body":"like a one or two out of ten in my upper back. The soreness that was"},{"speaker":"[bryan_boorstein]","startTime":183.4,"endTime":188.04,"body":"prominent was from the second day, which was the glue hip focus day, and so"},{"speaker":"[bryan_boorstein]","startTime":188.2,"endTime":193.48,"body":"with all the single leg work and all that stuff, it, uh, for sure caused me"},{"speaker":"[bryan_boorstein]","startTime":194.44,"endTime":198.12,"body":"maybe a three out of ten doms the next day, and then by Sunday it was"},{"speaker":"[bryan_boorstein]","startTime":198.12,"endTime":201.88,"body":"essentially dissipated and I was ready to go again. Um, I had no soreness"},{"speaker":"[bryan_boorstein]","startTime":202.12,"endTime":206.68,"body":"from the chest and lat day on Saturday, and uh, honestly, I'm really"},{"speaker":"[bryan_boorstein]","startTime":207.0,"endTime":210.92,"body":"surprised for a few reasons. One because I just came off a strength cycle"},{"speaker":"[bryan_boorstein]","startTime":211.08,"endTime":214.28,"body":"where I haven't really been doing high volumes or tons of hyperch. You"},{"speaker":"[bryan_boorstein]","startTime":214.44,"endTime":217.08,"body":"work. Um, and then second,"},{"speaker":"[bryan_boorstein]","startTime":218.52,"endTime":220.52,"body":"I had a few days where I wasn't"},{"speaker":"[bryan_boorstein]","startTime":221.8,"endTime":225.56,"body":"eating above maintenance. Um, I think the way that my nutrition actually"},{"speaker":"[bryan_boorstein]","startTime":225.72,"endTime":228.84,"body":"went over those four days was I had one day where I could barely eat at all"},{"speaker":"[bryan_boorstein]","startTime":229.0,"endTime":232.44,"body":"because of the first day. I was just like so overwhelmed with everything"},{"speaker":"[bryan_boorstein]","startTime":232.76,"endTime":237.16,"body":"which will get into later, but uh, my mind was just so clogged up thinking"},{"speaker":"[bryan_boorstein]","startTime":237.32,"endTime":240.52,"body":"about everything and the double workouts and everything that I actually"},{"speaker":"[bryan_boorstein]","startTime":240.76,"endTime":243.64,"body":"went to take a bite of chicken breast at one point and just couldn't do it."},{"speaker":"[bryan_boorstein]","startTime":243.64,"endTime":247.0,"body":"So I just stuck to like liquid calories most of that day. Um,"},{"speaker":"[bryan_boorstein]","startTime":247.74,"endTime":248.74,"body":"and"},{"speaker":"[bryan_boorstein]","startTime":249.32,"endTime":253.24,"body":"so that was an underfed day. Then the next day I was really hungry, so I"},{"speaker":"[bryan_boorstein]","startTime":253.4,"endTime":257.64,"body":"ate way more that day and then the day after that I was not hungry again,"},{"speaker":"[bryan_boorstein]","startTime":257.88,"endTime":261.15999999999997,"body":"and then the day after that I was. so I. The way it played out was on the"},{"speaker":"[bryan_boorstein]","startTime":261.15999999999997,"endTime":264.52,"body":"leg days I was really hungry, and on the upper body days I. I was not"},{"speaker":"[bryan_boorstein]","startTime":264.6,"endTime":268.52,"body":"hungry, so I think that that actually works my favor. Probably,"},{"speaker":"[bryan_boorstein]","startTime":269.64,"endTime":275.0,"body":"but either way that was the the very you know birds eye overhead view of"},{"speaker":"[bryan_boorstein]","startTime":275.56,"endTime":278.44,"body":"the experience and I know that we were going to jump into with a ton more"},{"speaker":"[bryan_boorstein]","startTime":278.68,"endTime":283.24,"body":"detail. so let's any updates from you. And then I have a question for you"},{"speaker":"[bryan_boorstein]","startTime":283.14,"endTime":284.14,"body":"and we' keep going."},{"speaker":"[aaron_straker]","startTime":284.574,"endTime":289.214,"body":"Yeah, so uh, obviously I'll cover my. Um, how I felt. I was really surprised"},{"speaker":"[aaron_straker]","startTime":289.294,"endTime":293.214,"body":"as well, not not very sore. and I think we will talk a little bit more about"},{"speaker":"[aaron_straker]","startTime":293.294,"endTime":296.414,"body":"it, but I think it just goes to show about like how I"},{"speaker":"[aaron_straker]","startTime":297.614,"endTime":301.294,"body":"train. I guess outside of it generally, so, um, with that"},{"speaker":"[aaron_straker]","startTime":302.734,"endTime":305.934,"body":"it's just kind of interesting there. Update for me, I had another conference."},{"speaker":"[aaron_straker]","startTime":306.094,"endTime":309.374,"body":"Uh, uh, this weekend was back to back work conference weekends and it's just"},{"speaker":"[aaron_straker]","startTime":309.454,"endTime":312.334,"body":"like it's still kind of like surreal to me that like work conferences are"},{"speaker":"[aaron_straker]","startTime":312.414,"endTime":315.694,"body":"literally like the end one practical and then going to this nutrition"},{"speaker":"[aaron_straker]","startTime":315.854,"endTime":318.974,"body":"conference. You know this weekend, learning about the things that I love and"},{"speaker":"[aaron_straker]","startTime":319.054,"endTime":322.014,"body":"it's like completely legitimate right. There's no like Gy, A, like their"},{"speaker":"[aaron_straker]","startTime":322.174,"endTime":326.414,"body":"legit work conferences, which is super super cool and I had seven different"},{"speaker":"[aaron_straker]","startTime":326.574,"endTime":329.854,"body":"people come up to me like. Hey, are you? Are you errand Did? Did I buy that"},{"speaker":"[aaron_straker]","startTime":329.934,"endTime":332.894,"body":"that checking system for you and I'm like, Guess that's me. like. Like, How"},{"speaker":"[aaron_straker]","startTime":332.634,"endTime":333.634,"body":"do you like"},{"speaker":"[bryan_boorstein]","startTime":332.94,"endTime":333.94,"body":"So"},{"speaker":"[aaron_straker]","startTime":333.374,"endTime":335.934,"body":"it like? Is there you know what? What things would you change? You know. I"},{"speaker":"[aaron_straker]","startTime":336.014,"endTime":339.294,"body":"wanted to get feedback and everyone like loved it, Which was really really"},{"speaker":"[aaron_straker]","startTime":339.454,"endTime":340.974,"body":"cool. It was. Um,"},{"speaker":"[aaron_straker]","startTime":342.094,"endTime":345.534,"body":"it was very interesting to me, because like ever since I, really, since I"},{"speaker":"[aaron_straker]","startTime":345.694,"endTime":349.614,"body":"started, you know Striker Nutrition company, it was like W. I started it and"},{"speaker":"[aaron_straker]","startTime":349.694,"endTime":352.894,"body":"we left great. We left one like this travel slow travel lifestyle. So it's"},{"speaker":"[aaron_straker]","startTime":353.054,"endTime":356.174,"body":"really just been like me and my girlfriend living in random Arab and Bs all"},{"speaker":"[aaron_straker]","startTime":356.254,"endTime":360.094,"body":"over the world, pretty much keeping to ourselves because we're you know, only"},{"speaker":"[aaron_straker]","startTime":360.254,"endTime":363.774,"body":"in a city or whatever for a for a few months at a time, so we don't do too"},{"speaker":"[aaron_straker]","startTime":363.774,"endTime":366.654,"body":"much in person. S. So it was like the first time I'd actually been like out"},{"speaker":"[aaron_straker]","startTime":366.814,"endTime":370.894,"body":"at like an industry event, you know, and people knew me, which was like"},{"speaker":"[aaron_straker]","startTime":371.054,"endTime":375.934,"body":"really wild to me. And it. it just was very very different. And uh, it was"},{"speaker":"[aaron_straker]","startTime":376.014,"endTime":379.774,"body":"just a really cool weekend just to meet new people, learn new things. There's"},{"speaker":"[aaron_straker]","startTime":379.854,"endTime":383.694,"body":"a lot of like notes I have that I can't wait to incorporate. So, for all my"},{"speaker":"[aaron_straker]","startTime":383.694,"endTime":387.614,"body":"clients, you know, Fair morning a lot is changing coming, Um all for the"},{"speaker":"[aaron_straker]","startTime":387.234,"endTime":388.234,"body":"best,"},{"speaker":"[aaron_straker]","startTime":388.814,"endTime":391.934,"body":"but it was really really cool for that and we act, We got to hang out Gen"},{"speaker":"[aaron_straker]","startTime":392.094,"endTime":393.454,"body":"Rine for three days. So"},{"speaker":"[bryan_boorstein]","startTime":393.48,"endTime":395.4,"body":"love her. That's awesome. So jealous."},{"speaker":"[aaron_straker]","startTime":394.414,"endTime":399.614,"body":"yeah, so obviously that was just a fantastic, um, fantastic time to to hang"},{"speaker":"[aaron_straker]","startTime":399.694,"endTime":402.734,"body":"out with her. And I told her like we need to get you on the podcast. So"},{"speaker":"[aaron_straker]","startTime":402.474,"endTime":403.474,"body":"eventually,"},{"speaker":"[bryan_boorstein]","startTime":403.18,"endTime":404.18,"body":"Yes, for sure."},{"speaker":"[aaron_straker]","startTime":403.294,"endTime":406.494,"body":"Uh, in the new year she will. She will definitely come on, but it was a very"},{"speaker":"[aaron_straker]","startTime":406.574,"endTime":410.974,"body":"very cool weekend for me and I was just two, very very really awesome. you"},{"speaker":"[aaron_straker]","startTime":411.054,"endTime":415.774,"body":"know, Uh weekends here here in December, just learning and just having fun"},{"speaker":"[aaron_straker]","startTime":416.014,"endTime":419.134,"body":"and enjoying what I do. and I'm just very grateful. I guess so that is my"},{"speaker":"[aaron_straker]","startTime":419.154,"endTime":420.154,"body":"update this week."},{"speaker":"[bryan_boorstein]","startTime":420.92,"endTime":424.44,"body":"Yeah, so I'm really curious on. uh, your perspective, Given that you've"},{"speaker":"[bryan_boorstein]","startTime":424.6,"endTime":428.12,"body":"done two of these things in a row, one being nutrition based, one being"},{"speaker":"[bryan_boorstein]","startTime":428.28,"endTime":432.68,"body":"much more training based. It seems like you know the natural path is that"},{"speaker":"[bryan_boorstein]","startTime":432.76,"endTime":436.2,"body":"you become all consumed with the thing that you're part of at that time. So"},{"speaker":"[bryan_boorstein]","startTime":436.44,"endTime":439.4,"body":"you know the four days that I was at N one. That's literally what consumed"},{"speaker":"[bryan_boorstein]","startTime":439.48,"endTime":442.2,"body":"my thoughts. Even when I wasn't there. I was like thinking about the things"},{"speaker":"[bryan_boorstein]","startTime":442.28,"endTime":443.64,"body":"that I was doing there. So,"},{"speaker":"[bryan_boorstein]","startTime":444.22,"endTime":445.22,"body":"Um,"},{"speaker":"[bryan_boorstein]","startTime":445.96,"endTime":449.48,"body":"specific to N one, how has your perspective changed? You know from being"},{"speaker":"[bryan_boorstein]","startTime":449.64,"endTime":453.96,"body":"two days out last week on the podcast versus now ten days out or whatever"},{"speaker":"[bryan_boorstein]","startTime":454.2,"endTime":458.6,"body":"it is, And then do you feel like your brain is trying to fit in like all of"},{"speaker":"[bryan_boorstein]","startTime":458.68,"endTime":462.36,"body":"these things. Like you have this this Nci thing that is most recent in your"},{"speaker":"[bryan_boorstein]","startTime":462.44,"endTime":465.8,"body":"brain, But then you also have this really profound experience you had ten"},{"speaker":"[bryan_boorstein]","startTime":465.96,"endTime":469.48,"body":"days earlier at this other conference. Like how do you kind of jumble that"},{"speaker":"[bryan_boorstein]","startTime":469.56,"endTime":471.0,"body":"up and make sense of it in your brain?"},{"speaker":"[aaron_straker]","startTime":471.294,"endTime":473.054,"body":"I comp parttmentalize. I believe."},{"speaker":"[aaron_straker]","startTime":474.094,"endTime":478.174,"body":"Um, I think the the N One stuff, especially because it's uh,"},{"speaker":"[aaron_straker]","startTime":479.214,"endTime":484.254,"body":"I would say I don't have as firm grasp on it. It will be mostly experimental"},{"speaker":"[aaron_straker]","startTime":484.494,"endTime":488.574,"body":"with myself before I really start incorporating more of that in into client"},{"speaker":"[aaron_straker]","startTime":488.814,"endTime":492.814,"body":"stuff. Some of the basics of programming right, Like one of the examples, Uh,"},{"speaker":"[aaron_straker]","startTime":493.054,"endTime":498.014,"body":"that I will will take away almost immediately Is like the the ratio of"},{"speaker":"[aaron_straker]","startTime":498.174,"endTime":502.414,"body":"lengthened overload versus shortened overload for the goal off pertrophy,"},{"speaker":"[aaron_straker]","startTime":502.574,"endTime":505.454,"body":"Right, So the goal is I pertphy in a program you probably want more length"},{"speaker":"[aaron_straker]","startTime":505.614,"endTime":509.614,"body":"and overload type volume, then shortened. Um, so that's like a pretty easy"},{"speaker":"[aaron_straker]","startTime":509.934,"endTime":512.8140000000001,"body":"one, but a lot of these things like I, I'm just curious right so I don't want"},{"speaker":"[aaron_straker]","startTime":512.894,"endTime":516.494,"body":"to be like. I don't want to use the word like band waagon hopper, but that's"},{"speaker":"[aaron_straker]","startTime":516.654,"endTime":520.414,"body":"immediately what comes to my thought, My mind, but like okay guys, we're not"},{"speaker":"[aaron_straker]","startTime":520.494,"endTime":524.174,"body":"doing. You know this anymore. Everything's press around and pull around. you"},{"speaker":"[aaron_straker]","startTime":524.174,"endTime":527.854,"body":"know, in with the new out with the old type of thing I, but I'm going to"},{"speaker":"[aaron_straker]","startTime":527.934,"endTime":529.614,"body":"personally experiment myself A. But"},{"speaker":"[bryan_boorstein]","startTime":529.26,"endTime":530.26,"body":"Mhm, Mhm,"},{"speaker":"[aaron_straker]","startTime":530.014,"endTime":534.894,"body":"can I get you know more? Uh, can I can of become more efficient in my"},{"speaker":"[aaron_straker]","startTime":534.9739999999999,"endTime":538.494,"body":"training right, And that's one thing now is like, as the business is growing"},{"speaker":"[aaron_straker]","startTime":538.654,"endTime":541.854,"body":"and requiring just more of my time like I can't spend two hours at the gym"},{"speaker":"[aaron_straker]","startTime":542.014,"endTime":545.134,"body":"anymore because there's just not enough time in the day. Uh, so I want to"},{"speaker":"[aaron_straker]","startTime":545.134,"endTime":548.334,"body":"know like Hey, can I be in and out and forty five minutes sub days and get"},{"speaker":"[aaron_straker]","startTime":548.414,"endTime":552.974,"body":"like a really really quality workout type of deal. Um, so those are my kind"},{"speaker":"[aaron_straker]","startTime":553.054,"endTime":556.734,"body":"of initial ones and then with the nutrition stuff it, it was a little bit"},{"speaker":"[aaron_straker]","startTime":556.894,"endTime":562.174,"body":"more, you know, on just the delivery of my coaching, Um side of things, which"},{"speaker":"[aaron_straker]","startTime":562.334,"endTime":565.854,"body":"I was already planning on making some updates and stuff anyway. So just"},{"speaker":"[aaron_straker]","startTime":565.934,"endTime":569.294,"body":"streamlining things a little bit more, improving client experience and making"},{"speaker":"[aaron_straker]","startTime":569.354,"endTime":570.354,"body":"sure that really"},{"speaker":"[aaron_straker]","startTime":571.934,"endTime":576.494,"body":"solidifying that my you know coaching offering and services are on like kind"},{"speaker":"[aaron_straker]","startTime":576.574,"endTime":580.094,"body":"of the bleeding edge of the industry And that's somewhere that I've al, I"},{"speaker":"[aaron_straker]","startTime":580.174,"endTime":581.854,"body":"will always do my best to to be at."},{"speaker":"[bryan_boorstein]","startTime":582.92,"endTime":587.8,"body":"I dig that awesome. I absolutely agree about kind of the way to implement"},{"speaker":"[bryan_boorstein]","startTime":588.04,"endTime":590.92,"body":"the stuff that we've learned this weekend as like a broader perspective is."},{"speaker":"[bryan_boorstein]","startTime":591.08,"endTime":594.92,"body":"No, it's not going to be a complete overhaul. where like you know, I'm"},{"speaker":"[bryan_boorstein]","startTime":595.0,"endTime":598.6,"body":"never doing another press because everything is a pressed around. I mean"},{"speaker":"[bryan_boorstein]","startTime":598.68,"endTime":602.12,"body":"that's a great example like I'm only doing these like cable. You know,"},{"speaker":"[bryan_boorstein]","startTime":602.92,"endTime":606.92,"body":"Illliaccalat movements, et Ctera et Ctera, I like basically that whole"},{"speaker":"[bryan_boorstein]","startTime":606.66,"endTime":607.66,"body":"thing, but,"},{"speaker":"[bryan_boorstein]","startTime":608.36,"endTime":613.48,"body":"but I think what was the most profound for me about the experience was the"},{"speaker":"[bryan_boorstein]","startTime":613.88,"endTime":618.12,"body":"understanding of the arcs of motion, which was really like the big Um focus"},{"speaker":"[bryan_boorstein]","startTime":618.6,"endTime":622.36,"body":"for the first day, And why it was so complicated because you have these"},{"speaker":"[bryan_boorstein]","startTime":622.52,"endTime":626.44,"body":"arms like these bicepts in these tricepts and these delt the posterior and"},{"speaker":"[bryan_boorstein]","startTime":626.44,"endTime":631.96,"body":"the anterior and their agonist antagonists to each other. Um. So the thing"},{"speaker":"[bryan_boorstein]","startTime":632.04,"endTime":636.2,"body":"that's important to know about that is that a motion that trains the bicep"},{"speaker":"[bryan_boorstein]","startTime":636.84,"endTime":642.68,"body":"by pulling the opposite motion, or essentially the same motion trains the"},{"speaker":"[bryan_boorstein]","startTime":642.76,"endTime":647.32,"body":"tricep Um by pushing. And so the same works with the anterior Delt and the"},{"speaker":"[bryan_boorstein]","startTime":647.32,"endTime":651.32,"body":"Pos year delt, And then we learned the same thing again on Saturday, as far"},{"speaker":"[bryan_boorstein]","startTime":651.4,"endTime":656.76,"body":"as the different regions of the chest, that then um are the same motion,"},{"speaker":"[bryan_boorstein]","startTime":657.0,"endTime":661.88,"body":"the same arc of motion and the same uh movement pattern as the back motions"},{"speaker":"[bryan_boorstein]","startTime":661.96,"endTime":665.88,"body":"in the lap, Right that the the clvicular, the top of the chest coordinates"},{"speaker":"[bryan_boorstein]","startTime":665.96,"endTime":668.52,"body":"to the top of the Lat and the bottom of the La coordates to the to the"},{"speaker":"[bryan_boorstein]","startTime":668.52,"endTime":673.96,"body":"bottom of the chest, Um, And so once you understand the motion that trains."},{"speaker":"[bryan_boorstein]","startTime":674.12,"endTime":678.28,"body":"That most effectively, then it's just a matter of pulling instead of"},{"speaker":"[bryan_boorstein]","startTime":678.36,"endTime":681.88,"body":"pushing. and now you have the motion that trains the back movement most"},{"speaker":"[bryan_boorstein]","startTime":682.12,"endTime":685.4,"body":"effectively literally following the same arm path that you would for the"},{"speaker":"[bryan_boorstein]","startTime":685.48,"endTime":689.56,"body":"press. so like as an overriding precedent of things that just were like."},{"speaker":"[bryan_boorstein]","startTime":690.2,"endTime":691.4,"body":"Wowow in my brain."},{"speaker":"[bryan_boorstein]","startTime":692.52,"endTime":694.12,"body":"Understanding those arcs of motion"},{"speaker":"[bryan_boorstein]","startTime":695.56,"endTime":698.84,"body":"Made all of those movements make so much more sense to me, Like trying to"},{"speaker":"[bryan_boorstein]","startTime":698.92,"endTime":703.96,"body":"follow cassum and end one stuff on line on Instagram, Like free content."},{"speaker":"[bryan_boorstein]","startTime":704.52,"endTime":708.52,"body":"You almost, can't you. You don't understand that you see him doing a one"},{"speaker":"[bryan_boorstein]","startTime":708.6,"endTime":712.28,"body":"armed pull down and and you don't understand that there's actually an"},{"speaker":"[bryan_boorstein]","startTime":712.36,"endTime":716.2,"body":"aduction quality to it that the arms coming across the body. Um, and then,"},{"speaker":"[bryan_boorstein]","startTime":716.36,"endTime":719.96,"body":"of course there's the setup of the body and et cetera et cetera how you can"},{"speaker":"[bryan_boorstein]","startTime":720.12,"endTime":723.48,"body":"little things that you can do to to shift the movement emphasis. But but"},{"speaker":"[bryan_boorstein]","startTime":723.64,"endTime":728.28,"body":"for me, that was for sure the most profound takeaway just from the whole"},{"speaker":"[bryan_boorstein]","startTime":728.44,"endTime":729.96,"body":"weekend in general. How about you,"},{"speaker":"[aaron_straker]","startTime":730.494,"endTime":734.254,"body":"Yeah, the the thought that came to my mind and I agree one hundred percent,"},{"speaker":"[aaron_straker]","startTime":735.694,"endTime":740.254,"body":"When we, you know, I know for for you and I as adolescent teenage boys."},{"speaker":"[aaron_straker]","startTime":740.574,"endTime":744.894,"body":"Really, anyone who gets into training, you get into lifting weights. For you"},{"speaker":"[aaron_straker]","startTime":744.974,"endTime":750.014,"body":"know, mean whatever reasons, but you start with the very very end, so it's"},{"speaker":"[aaron_straker]","startTime":750.094,"endTime":752.654,"body":"like you're starting at the end of the alphabet right, Which is like doing"},{"speaker":"[aaron_straker]","startTime":752.734,"endTime":755.774,"body":"the movement and there', some like. Oh, what is that like? Oh, that works"},{"speaker":"[aaron_straker]","startTime":755.854,"endTime":759.534,"body":"your back and you're like. Oh, okay, so you just identify like a movement"},{"speaker":"[aaron_straker]","startTime":759.934,"endTime":764.334,"body":"with something on your body, but you don't understand. Like really anything"},{"speaker":"[aaron_straker]","startTime":764.654,"endTime":768.814,"body":"else about it. and with the whole the whole process of N one is, you are"},{"speaker":"[aaron_straker]","startTime":768.974,"endTime":771.934,"body":"starting at the front of the alphabet and be like. Like this is your"},{"speaker":"[aaron_straker]","startTime":772.174,"endTime":776.894,"body":"humorous. It attaches to your you know spine or I, sorry, it doesn' attach to"},{"speaker":"[bryan_boorstein]","startTime":776.92,"endTime":778.12,"body":"Cap is scapula"},{"speaker":"[aaron_straker]","startTime":777.054,"endTime":780.894,"body":"your spine. But like there's a yeah, and there this is that muscle right and"},{"speaker":"[aaron_straker]","startTime":780.974,"endTime":785.534,"body":"it moves in this arc. So when your arm moves in this kind of pattern you"},{"speaker":"[aaron_straker]","startTime":785.694,"endTime":789.214,"body":"train thiss and you're like, Oh, Oh, that's interesting. I never knew that"},{"speaker":"[aaron_straker]","startTime":789.294,"endTime":792.814,"body":"like my lap attached to my humorous air, but then like when you think about"},{"speaker":"[aaron_straker]","startTime":792.814,"endTime":794.494,"body":"it, it makes perfect sense because your arm"},{"speaker":"[bryan_boorstein]","startTime":794.06,"endTime":795.06,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":794.734,"endTime":798.574,"body":"moves back of that. But unless you've you know, went into like, unless you"},{"speaker":"[aaron_straker]","startTime":798.574,"endTime":801.294,"body":"have the Huuman anatomy courses in college or whatever, Like you, just never"},{"speaker":"[aaron_straker]","startTime":801.454,"endTime":804.814,"body":"think about these things 'cause you don't think that it actually matters And"},{"speaker":"[aaron_straker]","startTime":804.974,"endTime":808.574,"body":"here you know, Cass, and and and one team is showing me like it does matter"},{"speaker":"[aaron_straker]","startTime":808.974,"endTime":812.734,"body":"Because like when you are doing like an an example of a movement, someone's"},{"speaker":"[aaron_straker]","startTime":812.814,"endTime":817.374,"body":"like. Oh, when I do lateral raises like I, I get like a C joint pain and"},{"speaker":"[aaron_straker]","startTime":817.534,"endTime":822.174,"body":"like, Yeah, because at that angle you're shoving your humorous into that like"},{"speaker":"[aaron_straker]","startTime":822.334,"endTime":824.014,"body":"I can't do you not to say that aur"},{"speaker":"[aaron_straker]","startTime":824.254,"endTime":830.334,"body":"acro. whatever your a C joint. Yeah, the a C joint like under under load end"},{"speaker":"[bryan_boorstein]","startTime":824.28,"endTime":826.92,"body":"The the bony process on your shoulder,"},{"speaker":"[aaron_straker]","startTime":830.494,"endTime":836.334,"body":"velocity. So it's that that pain is A is a tangible, s, uh signal from your"},{"speaker":"[aaron_straker]","startTime":836.414,"endTime":840.334,"body":"body, and like asshole, don't fuck and do that, but like that, but that's"},{"speaker":"[aaron_straker]","startTime":840.414,"endTime":843.454,"body":"what we do because. Oh, you need to do it in this like you know motion. and"},{"speaker":"[aaron_straker]","startTime":843.534,"endTime":847.694,"body":"then he shows like Hey, if you shift a little bit and we have like a skeleton"},{"speaker":"[aaron_straker]","startTime":847.854,"endTime":851.854,"body":"here. We have these anatomy, uh, aps, and stuff that show you when you move"},{"speaker":"[aaron_straker]","startTime":852.014,"endTime":856.814,"body":"at. you know, forty, approximately forty five degrees of of motion as opposed"},{"speaker":"[aaron_straker]","startTime":856.714,"endTime":857.714,"body":"to ninety."},{"speaker":"[aaron_straker]","startTime":858.494,"endTime":861.934,"body":"Now your bones and joints aren't jamming into each other, so you're"},{"speaker":"[bryan_boorstein]","startTime":861.5,"endTime":862.5,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":862.014,"endTime":865.374,"body":"like. Oh, that's why it's pain for you here. but there it's not. but it's"},{"speaker":"[aaron_straker]","startTime":865.454,"endTime":868.734,"body":"just everything is is so backwards and how we"},{"speaker":"[bryan_boorstein]","startTime":868.3,"endTime":869.3,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":868.894,"endTime":873.614,"body":"learn that we don't understand. like our bodies, you know, kind of. and that"},{"speaker":"[aaron_straker]","startTime":873.774,"endTime":878.014,"body":"was just so so eye opening for me in. Really. just okay, you should probably"},{"speaker":"[aaron_straker]","startTime":878.414,"endTime":881.694,"body":"move in if you want longevity right, If you want to feel great and never be"},{"speaker":"[aaron_straker]","startTime":881.774,"endTime":885.934,"body":"restricted in training, should probably move in pathways that do not give you"},{"speaker":"[aaron_straker]","startTime":885.674,"endTime":886.674,"body":"pain."},{"speaker":"[bryan_boorstein]","startTime":887.08,"endTime":891.48,"body":"Yeah, absolutely, um. and then the the reposition you would be referring to"},{"speaker":"[bryan_boorstein]","startTime":891.48,"endTime":894.84,"body":"in the lotter rays would be the scapular plane, which would just be the way"},{"speaker":"[bryan_boorstein]","startTime":895.0,"endTime":898.76,"body":"that you can utilize the rib cage and the scapule so that the scalpula"},{"speaker":"[bryan_boorstein]","startTime":898.92,"endTime":902.6,"body":"moves freely around the rib cage. Um, so if you want to find the scapular"},{"speaker":"[bryan_boorstein]","startTime":902.76,"endTime":906.92,"body":"plane on yourself, what you essentially want to do is just kind of move"},{"speaker":"[bryan_boorstein]","startTime":907.08,"endTime":911.56,"body":"your arm up and in about fifteen or twenty degrees and that's going to"},{"speaker":"[bryan_boorstein]","startTime":911.64,"endTime":915.4,"body":"probably be uh. the position so it's not quite fully lateral, but it's"},{"speaker":"[bryan_boorstein]","startTime":915.56,"endTime":919.96,"body":"definitely closer to to to the side than it would be to the front. Um, if"},{"speaker":"[bryan_boorstein]","startTime":920.04,"endTime":921.96,"body":"you want to say it like that, Uh,"},{"speaker":"[aaron_straker]","startTime":921.054,"endTime":923.614,"body":"Yeah, yeah, forty five was a bad example for me."},{"speaker":"[bryan_boorstein]","startTime":923.72,"endTime":926.76,"body":"Yeah, For sure, it's just a few degrees off and it's going to be an arrange"},{"speaker":"[bryan_boorstein]","startTime":926.84,"endTime":929.48,"body":"for everybody. Everyone's going to be a little bit different. Um,"},{"speaker":"[bryan_boorstein]","startTime":931.08,"endTime":936.44,"body":"so I think even to back up further one of the things you and Jenny said"},{"speaker":"[bryan_boorstein]","startTime":936.68,"endTime":940.36,"body":"when you had just finished your first day of the practical, and you came"},{"speaker":"[bryan_boorstein]","startTime":940.52,"endTime":943.8,"body":"over to my house for dinner and you were trying to explain what this is"},{"speaker":"[bryan_boorstein]","startTime":943.96,"endTime":948.84,"body":"like to Kim, who literally has no idea of any of it and you were talking"},{"speaker":"[bryan_boorstein]","startTime":949.0,"endTime":953.32,"body":"about lining movements up with muscle fibre orientation And so I think that"},{"speaker":"[bryan_boorstein]","startTime":953.24,"endTime":955.72,"body":"that's a really E, cool visual and it actually kind of helped her"},{"speaker":"[bryan_boorstein]","startTime":956.12,"endTime":959.48,"body":"understand it, so kind of for the listener the idea would be. That, like,"},{"speaker":"[bryan_boorstein]","startTime":959.56,"endTime":963.56,"body":"if we're using, you know the pecks, um, the clvicular head which attaches"},{"speaker":"[bryan_boorstein]","startTime":963.72,"endTime":967.72,"body":"to the clviical, kind of has these fibres that run upwards along the"},{"speaker":"[bryan_boorstein]","startTime":967.88,"endTime":971.56,"body":"clivical and the sternal head, Uh, the sternal compartment which attaches"},{"speaker":"[bryan_boorstein]","startTime":971.72,"endTime":975.32,"body":"to the sternam is the middle range of the pack. Kind of what you would"},{"speaker":"[bryan_boorstein]","startTime":975.4,"endTime":979.64,"body":"think about would train with like a flat press, Um, and those kind of come"},{"speaker":"[bryan_boorstein]","startTime":979.88,"endTime":983.96,"body":"along the body more horizontal, and then you have the coststal fibers that"},{"speaker":"[bryan_boorstein]","startTime":984.04,"endTime":989.32,"body":"attached to the ribs down at the bottom and they, um, they come down kind"},{"speaker":"[bryan_boorstein]","startTime":989.4,"endTime":993.48,"body":"of at this angle. So that's why when you see people do things that are for"},{"speaker":"[bryan_boorstein]","startTime":993.56,"endTime":996.92,"body":"upper chests, you see them press up, and you see people do like a flat"},{"speaker":"[bryan_boorstein]","startTime":997.16,"endTime":1000.04,"body":"press. and they say it's for the middle fibers. Because you're pressing"},{"speaker":"[bryan_boorstein]","startTime":1000.28,"endTime":1003.64,"body":"kind of along that that range and then the bottom fibers. You're usually"},{"speaker":"[bryan_boorstein]","startTime":1003.8,"endTime":1006.76,"body":"pressing down. Like assuming you were doing like a cable crossover, Like a"},{"speaker":"[bryan_boorstein]","startTime":1006.76,"endTime":1009.8,"body":"typical movement that people understand. The one where the cables come from"},{"speaker":"[bryan_boorstein]","startTime":1009.96,"endTime":1013.64,"body":"high to low is going to be the bottom fibers, and the one where the cables"},{"speaker":"[bryan_boorstein]","startTime":1013.72,"endTime":1017.0,"body":"come from lowad to high would be the top fibers. Um, so when you can"},{"speaker":"[bryan_boorstein]","startTime":1017.08,"endTime":1019.4,"body":"actually see that on the"},{"speaker":"[bryan_boorstein]","startTime":1020.44,"endTime":1024.2,"body":"the anatomy chart and stuff and see the fibers in the muscle, you kind of"},{"speaker":"[bryan_boorstein]","startTime":1024.28,"endTime":1027.1599999999999,"body":"get that sense and then you know you can also even see like, Why am I"},{"speaker":"[bryan_boorstein]","startTime":1027.3200000000002,"endTime":1032.04,"body":"stronger at Uh, at like coststal pressing than I am at Cllovicular"},{"speaker":"[bryan_boorstein]","startTime":1032.2,"endTime":1036.12,"body":"pressing? And you can see that the clvicular fibers are like a third the"},{"speaker":"[bryan_boorstein]","startTime":1036.2,"endTime":1039.72,"body":"size of the fibers in the coastal region, which are significantly larger"},{"speaker":"[bryan_boorstein]","startTime":1039.8,"endTime":1042.92,"body":"than the ones even in the sternal region, so of course those muscles are"},{"speaker":"[bryan_boorstein]","startTime":1043.0,"endTime":1047.0,"body":"going to be stronger, Um, so I. Think that all that's really important and"},{"speaker":"[bryan_boorstein]","startTime":1047.08,"endTime":1051.16,"body":"that it applies to all of the muscle groups that we talk about. whether"},{"speaker":"[bryan_boorstein]","startTime":1051.24,"endTime":1055.88,"body":"it's like the front delts, The which antagonist is the rear delts. Um,"},{"speaker":"[bryan_boorstein]","startTime":1056.44,"endTime":1059.48,"body":"those fibers all kind of go in different directions, which is why, like"},{"speaker":"[bryan_boorstein]","startTime":1059.64,"endTime":1063.48,"body":"something like a wide grip, pull down would train one part of a rear delt,"},{"speaker":"[bryan_boorstein]","startTime":1063.64,"endTime":1066.68,"body":"versus like a different style of pull down. That's more narrow, would"},{"speaker":"[bryan_boorstein]","startTime":1066.68,"endTime":1069.72,"body":"potentially train a different part of the rear, though, so these are the"},{"speaker":"[bryan_boorstein]","startTime":1069.96,"endTime":1073.0,"body":"things that that we learned and then which movements are going to to best"},{"speaker":"[bryan_boorstein]","startTime":1073.16,"endTime":1076.44,"body":"train those areas based on elbow path, and all these other things, lining"},{"speaker":"[bryan_boorstein]","startTime":1076.6,"endTime":1081.4,"body":"that movement pattern up with the the fiber Uh path of the muscle right,"},{"speaker":"[aaron_straker]","startTime":1083.614,"endTime":1088.894,"body":"Yeah, and the for for me with that those were there are so many like"},{"speaker":"[aaron_straker]","startTime":1089.294,"endTime":1093.534,"body":"explosion moments in my mind. Oh my God, it's so simple. but it's yet still"},{"speaker":"[aaron_straker]","startTime":1093.694,"endTime":1098.254,"body":"very very complicated. But like the basic of it is very very simple. It makes"},{"speaker":"[aaron_straker]","startTime":1098.354,"endTime":1099.354,"body":"sense. so"},{"speaker":"[aaron_straker]","startTime":1100.254,"endTime":1104.974,"body":"with like the kind of going. Like, how did you feel with the combination"},{"speaker":"[aaron_straker]","startTime":1104.994,"endTime":1105.994,"body":"between"},{"speaker":"[aaron_straker]","startTime":1107.534,"endTime":1110.254,"body":"the the education part of it and then like the training part of it, Because"},{"speaker":"[aaron_straker]","startTime":1110.414,"endTime":1113.774,"body":"that's something that I thought was done really really well where it made"},{"speaker":"[aaron_straker]","startTime":1114.014,"endTime":1115.774,"body":"sense like In that flow of"},{"speaker":"[aaron_straker]","startTime":1118.574,"endTime":1119.854,"body":"just how the day laid out"},{"speaker":"[bryan_boorstein]","startTime":1119.9,"endTime":1120.9,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1120.254,"endTime":1125.774,"body":"Knowcause, I feel like I definitely needed so much of the education part of"},{"speaker":"[aaron_straker]","startTime":1125.854,"endTime":1128.574,"body":"it first before we transitioned into the movement."},{"speaker":"[bryan_boorstein]","startTime":1129.72,"endTime":1133.08,"body":"Yeah, Absolutely, it was set up beautifully, so for the listener, the kind"},{"speaker":"[bryan_boorstein]","startTime":1133.16,"endTime":1137.0,"body":"of the general structure of the day was that we would come in in the first"},{"speaker":"[bryan_boorstein]","startTime":1137.32,"endTime":1142.36,"body":"two hours or so, would be uh anatomy and understanding the body. Parts that"},{"speaker":"[bryan_boorstein]","startTime":1142.36,"endTime":1146.44,"body":"you're going to train that day, literally spending two hours on those body"},{"speaker":"[bryan_boorstein]","startTime":1146.6,"endTime":1150.52,"body":"parts, and Um, in the second hour there we would go over to the A. We would"},{"speaker":"[bryan_boorstein]","startTime":1150.6,"endTime":1154.6,"body":"go over the skeleton and kind of manipulate his body and see the bands that"},{"speaker":"[bryan_boorstein]","startTime":1154.68,"endTime":1157.96,"body":"represent the musculature and the tendons and stuff like that, and be able"},{"speaker":"[bryan_boorstein]","startTime":1158.12,"endTime":1161.08,"body":"to kind of see the paths of motion of where things should move, and then"},{"speaker":"[bryan_boorstein]","startTime":1161.24,"endTime":1164.36,"body":"even after that, so first you you have to sit down where you learn anatomy."},{"speaker":"[bryan_boorstein]","startTime":1164.44,"endTime":1167.72,"body":"Then you look at the skeleton, then they take you around and demo every"},{"speaker":"[bryan_boorstein]","startTime":1167.8,"endTime":1171.16,"body":"single movement that you're going to do in the workout that day, and in the"},{"speaker":"[bryan_boorstein]","startTime":1171.24,"endTime":1174.84,"body":"demo of the movement again you get to a ask questions. But be you get to"},{"speaker":"[bryan_boorstein]","startTime":1174.92,"endTime":1178.12,"body":"see like the way the body is positioned, the way the arm travels in"},{"speaker":"[bryan_boorstein]","startTime":1178.2,"endTime":1183.56,"body":"relation to the torso, Um, all these different things, and uh, and you see"},{"speaker":"[bryan_boorstein]","startTime":1183.64,"endTime":1187.24,"body":"all of that It implemented over like a thirty or forty minute period And"},{"speaker":"[bryan_boorstein]","startTime":1187.32,"endTime":1190.84,"body":"then while it's still superfresh in your mind, then you go ahead and you"},{"speaker":"[bryan_boorstein]","startTime":1190.92,"endTime":1194.44,"body":"actually do the workout, Um, and that, that's essentially the morning"},{"speaker":"[bryan_boorstein]","startTime":1194.92,"endTime":1199.24,"body":"portion of the The plan until luncht time, and then in the afternoon"},{"speaker":"[bryan_boorstein]","startTime":1199.4,"endTime":1205.32,"body":"there's another hour, hour and a half, two hours of kind of anatomy and"},{"speaker":"[bryan_boorstein]","startTime":1205.56,"endTime":1209.8,"body":"stuff. On, there's like a review of the first part and then there's a um."},{"speaker":"[bryan_boorstein]","startTime":1210.6,"endTime":1213.88,"body":"kind of an introduction of a second area of the same part of the body"},{"speaker":"[bryan_boorstein]","startTime":1214.04,"endTime":1217.56,"body":"right. So like an example. that would be like The first day we had uh,"},{"speaker":"[bryan_boorstein]","startTime":1217.8,"endTime":1222.36,"body":"delts and and arms, But the first session in the morning uh,"},{"speaker":"[bryan_boorstein]","startTime":1223.4,"endTime":1226.68,"body":"had like a certain variation of movements and then in the in the afternoon"},{"speaker":"[bryan_boorstein]","startTime":1226.84,"endTime":1230.04,"body":"they changed up the movements and you, you did kind of a different"},{"speaker":"[bryan_boorstein]","startTime":1230.28,"endTime":1231.8,"body":"orientation of them. So to speak,"},{"speaker":"[aaron_straker]","startTime":1233.534,"endTime":1238.734,"body":"Yeah, one thing, um, that I thought was super super helpful and that I was"},{"speaker":"[aaron_straker]","startTime":1239.294,"endTime":1243.614,"body":"very very happy about was just the total amount of like questions."},{"speaker":"[aaron_straker]","startTime":1244.654,"endTime":1248.094,"body":"Like Cass would sit there and be like we wouldn't leave until he answered."},{"speaker":"[aaron_straker]","startTime":1248.174,"endTime":1251.054,"body":"like every single person's questions and they Okay. there's no more"},{"speaker":"[aaron_straker]","startTime":1251.134,"endTime":1253.854,"body":"questions. I guess like. Okay, What we can be done for the day type thing."},{"speaker":"[aaron_straker]","startTime":1254.014,"endTime":1258.254,"body":"But everything was answered like super super in depth in just like plenty of"},{"speaker":"[aaron_straker]","startTime":1258.414,"endTime":1262.414,"body":"time to just any in all questions you have. Like, let's make sure everyone"},{"speaker":"[aaron_straker]","startTime":1262.894,"endTime":1264.574,"body":"understands like the best of their ability"},{"speaker":"[bryan_boorstein]","startTime":1265.48,"endTime":1269.08,"body":"there's a large part of me that kind of wished I was in a group like yours"},{"speaker":"[bryan_boorstein]","startTime":1269.32,"endTime":1274.04,"body":"because one of the uh, pervasive messages that Cas kept saying in our group"},{"speaker":"[bryan_boorstein]","startTime":1274.28,"endTime":1276.12,"body":"was that nobody talks and that were dead."},{"speaker":"[bryan_boorstein]","startTime":1277.48,"endTime":1281.56,"body":"So it was just like nobody has questions. You guys apparently all know"},{"speaker":"[bryan_boorstein]","startTime":1281.8,"endTime":1285.96,"body":"everything like I was literally the only person asking anything the first"},{"speaker":"[bryan_boorstein]","startTime":1286.12,"endTime":1289.4,"body":"day I kind of was, you know. I added some trepidation because it was new"},{"speaker":"[bryan_boorstein]","startTime":1289.56,"endTime":1292.68,"body":"and I didn't know how how the culture would was going to be and everything,"},{"speaker":"[bryan_boorstein]","startTime":1292.78,"endTime":1293.78,"body":"but um,"},{"speaker":"[aaron_straker]","startTime":1292.814,"endTime":1294.094,"body":"and you feel dumb. right."},{"speaker":"[bryan_boorstein]","startTime":1294.68,"endTime":1297.96,"body":"right. yeah, yeah. so so then in days two, three and four, I was like Well,"},{"speaker":"[bryan_boorstein]","startTime":1298.04,"endTime":1301.72,"body":"if no one's going to ask anything like, I'm going to ask questions. You"},{"speaker":"[bryan_boorstein]","startTime":1301.72,"endTime":1305.48,"body":"know. So I had like this, Bo, like this long list and I think every day I"},{"speaker":"[bryan_boorstein]","startTime":1305.56,"endTime":1309.16,"body":"got like four to eight questions in, because literally nobody else asked"},{"speaker":"[bryan_boorstein]","startTime":1309.4,"endTime":1312.92,"body":"any. Um, and so the last day he was like, You know, this is your last"},{"speaker":"[bryan_boorstein]","startTime":1313.08,"endTime":1316.44,"body":"chance to ask me questions like you know anything on on your chests, you"},{"speaker":"[bryan_boorstein]","startTime":1316.44,"endTime":1319.48,"body":"know, and I had like three programming questions. and and one other guy had"},{"speaker":"[bryan_boorstein]","startTime":1319.56,"endTime":1322.12,"body":"one question. But we were out of there on the last day about like three"},{"speaker":"[bryan_boorstein]","startTime":1321.94,"endTime":1322.94,"body":"o'clock"},{"speaker":"[aaron_straker]","startTime":1322.914,"endTime":1323.914,"body":"Oh"},{"speaker":"[bryan_boorstein]","startTime":1323.32,"endTime":1325.08,"body":"because nobody had any questions."},{"speaker":"[aaron_straker]","startTime":1325.054,"endTime":1328.254,"body":"yeah, I guess I had a pretty good group. Everyone was asking like some pretty"},{"speaker":"[aaron_straker]","startTime":1328.414,"endTime":1329.534,"body":"insightful questions"},{"speaker":"[bryan_boorstein]","startTime":1329.22,"endTime":1330.22,"body":"I know,"},{"speaker":"[aaron_straker]","startTime":1329.694,"endTime":1330.894,"body":"and stuff, which was pretty cool."},{"speaker":"[bryan_boorstein]","startTime":1331.0,"endTime":1335.24,"body":"I feel like I could have learned a lot more. Um, but it's all good. like my"},{"speaker":"[bryan_boorstein]","startTime":1335.32,"endTime":1338.2,"body":"group was cool. It was actually really nice because we only had Uh ten"},{"speaker":"[bryan_boorstein]","startTime":1338.3,"endTime":1339.3,"body":"people in our group"},{"speaker":"[aaron_straker]","startTime":1338.834,"endTime":1339.834,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":1339.8,"endTime":1341.64,"body":"and I think yours was fifteen plus"},{"speaker":"[aaron_straker]","startTime":1341.534,"endTime":1344.174,"body":"yeah, I think probably like fifteen. seventeen. I never really"},{"speaker":"[bryan_boorstein]","startTime":1343.9,"endTime":1344.9,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1344.254,"endTime":1345.294,"body":"counted it, but you."},{"speaker":"[bryan_boorstein]","startTime":1345.88,"endTime":1349.96,"body":"so there was a lot more, Um, a lot more there. But one of the uh."},{"speaker":"[bryan_boorstein]","startTime":1351.32,"endTime":1355.56,"body":"one of the cool things that happened this weekend was Albero, Unas came"},{"speaker":"[bryan_boorstein]","startTime":1355.72,"endTime":1361.08,"body":"down on Saturday and did the chest and lat day with me And that was super"},{"speaker":"[bryan_boorstein]","startTime":1361.24,"endTime":1365.4,"body":"cool because I got to hang out with Berto for like an entire day, and uh,"},{"speaker":"[bryan_boorstein]","startTime":1367.08,"endTime":1371.24,"body":"talk about training and G, you know, just continue to to kind of develop"},{"speaker":"[bryan_boorstein]","startTime":1372.44,"endTime":1376.04,"body":"Um. These relationships, which is, which is awesome like, it's just so rad"},{"speaker":"[bryan_boorstein]","startTime":1376.28,"endTime":1378.68,"body":"to be able to have these people so close, and uh,"},{"speaker":"[bryan_boorstein]","startTime":1380.28,"endTime":1383.32,"body":"and uh, yeah, we were able to help each other out and give each other some"},{"speaker":"[bryan_boorstein]","startTime":1383.4,"endTime":1387.24,"body":"good tips. And then he was supposed to come back on a Sunday and du leg"},{"speaker":"[bryan_boorstein]","startTime":1387.4,"endTime":1390.76,"body":"day, but I think he, uh, he couldn't hang. He couldn't. he couldn't do it,"},{"speaker":"[bryan_boorstein]","startTime":1390.76,"endTime":1393.88,"body":"you know, as his old body couldn't handle it. Actually, that really wasn't"},{"speaker":"[bryan_boorstein]","startTime":1393.96,"endTime":1397.4,"body":"one. it was. I think he had something going on, but, but I like to joke on"},{"speaker":"[bryan_boorstein]","startTime":1397.18,"endTime":1398.18,"body":"him about"},{"speaker":"[aaron_straker]","startTime":1397.554,"endTime":1398.554,"body":"Yeah."},{"speaker":"[bryan_boorstein]","startTime":1397.96,"endTime":1399.08,"body":"it. uh, yeah,"},{"speaker":"[aaron_straker]","startTime":1399.854,"endTime":1402.974,"body":"what? like moving moving along here? Like what are some of the biggest"},{"speaker":"[aaron_straker]","startTime":1403.134,"endTime":1407.214,"body":"takeaways You would say you have for it? So maybe like what sort like from a"},{"speaker":"[aaron_straker]","startTime":1407.214,"endTime":1408.414,"body":"conceptual standpoint and"},{"speaker":"[bryan_boorstein]","startTime":1408.06,"endTime":1409.06,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":1408.494,"endTime":1410.974,"body":"then we'll move more into like specifics."},{"speaker":"[bryan_boorstein]","startTime":1411.64,"endTime":1415.24,"body":"yeah, so the arks of motion was for sure the big, like Profound one, and"},{"speaker":"[bryan_boorstein]","startTime":1415.32,"endTime":1420.28,"body":"kind of how that impacts all movement right, Um, and along the lines of"},{"speaker":"[bryan_boorstein]","startTime":1420.28,"endTime":1423.8,"body":"that there's a few notes that I made about other things that I thought were"},{"speaker":"[bryan_boorstein]","startTime":1423.88,"endTime":1428.84,"body":"pretty pretty interesting, and and um noteworthy. So one of them is, uh,"},{"speaker":"[bryan_boorstein]","startTime":1429.0,"endTime":1433.16,"body":"How turning of the hips in a lot of these single arm movements can change"},{"speaker":"[bryan_boorstein]","startTime":1433.42,"endTime":1434.42,"body":"everything."},{"speaker":"[bryan_boorstein]","startTime":1435.24,"endTime":1442.44,"body":"Uh, so a perfect example of that is the pol or the pull around, or or press"},{"speaker":"[bryan_boorstein]","startTime":1442.68,"endTime":1446.68,"body":"around, whichever, when you're doing La, or chest. Um, but essentially you"},{"speaker":"[bryan_boorstein]","startTime":1446.66,"endTime":1447.66,"body":"can face forward"},{"speaker":"[bryan_boorstein]","startTime":1448.92,"endTime":1454.12,"body":"and it will be a little bit more for for pulling, If you face forward, it"},{"speaker":"[bryan_boorstein]","startTime":1454.12,"endTime":1457.4,"body":"would be a little more short overloaded. but for pushing, if you face"},{"speaker":"[bryan_boorstein]","startTime":1457.64,"endTime":1462.04,"body":"forward, it's a little bit more lengthened overloaded and vice versa. So,"},{"speaker":"[bryan_boorstein]","startTime":1462.12,"endTime":1465.32,"body":"if you kind of twist into it when you're pressing, you're going to get more"},{"speaker":"[bryan_boorstein]","startTime":1465.4,"endTime":1468.6,"body":"short overload. And if you kind of twist into it when you're pulling,"},{"speaker":"[bryan_boorstein]","startTime":1468.76,"endTime":1472.92,"body":"you're going to get more lengthened overload. And the coolest thing about"},{"speaker":"[bryan_boorstein]","startTime":1473.1,"endTime":1474.1,"body":"that is Uh,"},{"speaker":"[bryan_boorstein]","startTime":1475.08,"endTime":1479.0,"body":"that you can then actually go if you want to, and within the context of"},{"speaker":"[bryan_boorstein]","startTime":1479.08,"endTime":1482.52,"body":"programming you could go beyond failure right, so you could theoretically"},{"speaker":"[bryan_boorstein]","startTime":1482.92,"endTime":1486.92,"body":"take one of these movements to concentric failure in the short position,"},{"speaker":"[bryan_boorstein]","startTime":1487.56,"endTime":1491.72,"body":"and then you could straighten your body up. Continue doing presses with"},{"speaker":"[bryan_boorstein]","startTime":1491.96,"endTime":1495.56,"body":"your shoulders forward. And now you're going to accentuate a little bit"},{"speaker":"[bryan_boorstein]","startTime":1495.64,"endTime":1499.24,"body":"more of the length position. And so I did this. And you know I hit failure"},{"speaker":"[bryan_boorstein]","startTime":1499.4,"endTime":1502.6,"body":"at eight. nine, ten reps. whatever it was on the press around. And then I"},{"speaker":"[bryan_boorstein]","startTime":1502.68,"endTime":1506.92,"body":"turn my hips face my shoulders forward, and got three more reps. So that's"},{"speaker":"[bryan_boorstein]","startTime":1507.08,"endTime":1510.6,"body":"really cool that you can kind of manipulate your body position and change"},{"speaker":"[bryan_boorstein]","startTime":1511.4,"endTime":1513.16,"body":"the impact of the movement. How about you?"},{"speaker":"[aaron_straker]","startTime":1513.534,"endTime":1516.894,"body":"Yeah, to kind of pick you back on what you sit, what you're saying and you"},{"speaker":"[aaron_straker]","startTime":1516.974,"endTime":1519.774,"body":"said this a little bit earlier than episode And I really just want to drive a"},{"speaker":"[aaron_straker]","startTime":1519.854,"endTime":1525.134,"body":"home. Like for any movement there is an antagonist movement that is going to"},{"speaker":"[aaron_straker]","startTime":1524.834,"endTime":1525.834,"body":"train"},{"speaker":"[aaron_straker]","startTime":1526.414,"endTime":1530.334,"body":"your. You know, the muscle on the opposite end of on the opposite side of"},{"speaker":"[aaron_straker]","startTime":1530.414,"endTime":1534.974,"body":"your body and I mean, I. I. I should be a little bit, um, trepid, Uh, In"},{"speaker":"[aaron_straker]","startTime":1535.134,"endTime":1536.814,"body":"trepidacious. Is that a word whatever"},{"speaker":"[bryan_boorstein]","startTime":1536.9,"endTime":1537.9,"body":"Yeah, it is"},{"speaker":"[aaron_straker]","startTime":1538.094,"endTime":1540.974,"body":"in that statement because I'm sure there is some context where it doesn't"},{"speaker":"[aaron_straker]","startTime":1541.054,"endTime":1544.014,"body":"hold up. but like the example is like Okay. If I'm doing like a a vertical"},{"speaker":"[aaron_straker]","startTime":1544.174,"endTime":1548.734,"body":"push. for like this division of my chest, there's like that same exact motion"},{"speaker":"[aaron_straker]","startTime":1548.594,"endTime":1549.594,"body":"By just"},{"speaker":"[bryan_boorstein]","startTime":1548.78,"endTime":1549.78,"body":"Mhm,"},{"speaker":"[aaron_straker]","startTime":1549.374,"endTime":1553.534,"body":"attaching the weight in front of me instead of behind me, is going to train"},{"speaker":"[aaron_straker]","startTime":1553.854,"endTime":1558.734,"body":"like the antagonist muscle to that And it just helps you conceptualize to"},{"speaker":"[aaron_straker]","startTime":1558.894,"endTime":1562.894,"body":"think about things a little bit more specifically. Um, but it's like it's one"},{"speaker":"[aaron_straker]","startTime":1562.894,"endTime":1567.054,"body":"of those things. It's that's that's a very simple concept, right, but I had"},{"speaker":"[aaron_straker]","startTime":1567.214,"endTime":1570.174,"body":"never heard it before. You know. I've been lifting weights for damn near"},{"speaker":"[aaron_straker]","startTime":1570.334,"endTime":1574.014,"body":"twenty years and it's just like you. Just it was never talked about in"},{"speaker":"[aaron_straker]","startTime":1574.094,"endTime":1575.694,"body":"anything that I had ever you know. found"},{"speaker":"[bryan_boorstein]","startTime":1575.26,"endTime":1576.26,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":1576.014,"endTime":1580.334,"body":"myself in. I suppose so, just like understanding, like body awareness and"},{"speaker":"[aaron_straker]","startTime":1580.414,"endTime":1584.254,"body":"just simple movement patterns will allow you to like one."},{"speaker":"[aaron_straker]","startTime":1585.294,"endTime":1590.334,"body":"Choose a exercises based on the Uh, equipment limitations you might have"},{"speaker":"[aaron_straker]","startTime":1590.494,"endTime":1593.854,"body":"right just by understanding. like some basic movement patterns and stuff like"},{"speaker":"[aaron_straker]","startTime":1593.854,"endTime":1599.694,"body":"that really allows you to be a lot more creative and uh, broaden the types of"},{"speaker":"[aaron_straker]","startTime":1599.854,"endTime":1604.014,"body":"movement and exercises and training you could do. limited, you know equipment"},{"speaker":"[aaron_straker]","startTime":1604.174,"endTime":1607.294,"body":"situations just by understanding these principles And that was"},{"speaker":"[bryan_boorstein]","startTime":1606.98,"endTime":1607.98,"body":"yep,"},{"speaker":"[aaron_straker]","startTime":1607.534,"endTime":1610.574,"body":"a massive you know concept over"},{"speaker":"[aaron_straker]","startTime":1611.694,"endTime":1612.814,"body":"my brain from that weekend."},{"speaker":"[bryan_boorstein]","startTime":1613.64,"endTime":1617.56,"body":"yeah, For sure. For sure, the the agonist antagonist relationship is is"},{"speaker":"[bryan_boorstein]","startTime":1617.72,"endTime":1622.52,"body":"huge, and um, and it definitely, while it isn't going to have like an"},{"speaker":"[bryan_boorstein]","startTime":1622.76,"endTime":1627.56,"body":"immediate impact on me being like, uh, I'm going to completely shift the"},{"speaker":"[bryan_boorstein]","startTime":1627.64,"endTime":1631.4,"body":"way I train As a result of this. I think that that knowledge kind of just"},{"speaker":"[bryan_boorstein]","startTime":1631.56,"endTime":1634.68,"body":"being in your brain floating around there. it will have kind of these"},{"speaker":"[bryan_boorstein]","startTime":1634.84,"endTime":1638.6,"body":"subconscious impacts on the way that you program. and just think about"},{"speaker":"[bryan_boorstein]","startTime":1638.62,"endTime":1639.62,"body":"training in general."},{"speaker":"[aaron_straker]","startTime":1640.514,"endTime":1641.514,"body":"Definitely"},{"speaker":"[bryan_boorstein]","startTime":1641.48,"endTime":1646.04,"body":"Um, yeah, for sure, Uh, so I, I have a bunch of things that that I thought"},{"speaker":"[bryan_boorstein]","startTime":1646.2,"endTime":1650.44,"body":"were really interesting on like the programming side, Um, and less like,"},{"speaker":"[bryan_boorstein]","startTime":1650.68,"endTime":1656.28,"body":"kind of conceptually. but um, there are a few things that I think. Are you"},{"speaker":"[bryan_boorstein]","startTime":1656.36,"endTime":1663.24,"body":"know cool to discuss so like for me as uh, the way my structure is, Cass,"},{"speaker":"[bryan_boorstein]","startTime":1663.48,"endTime":1668.6,"body":"noted that when I'm doing a flat dumbbell press that it's essentially an"},{"speaker":"[bryan_boorstein]","startTime":1668.68,"endTime":1674.04,"body":"inclined press for me, Um. Because when when my my dumbbells finish they're"},{"speaker":"[bryan_boorstein]","startTime":1674.2,"endTime":1678.92,"body":"they're finishing up over my clavical, um, over my neck line, instead of"},{"speaker":"[bryan_boorstein]","startTime":1679.0,"endTime":1682.52,"body":"finishing over the chest, just based on like my scalpulous, structure, and"},{"speaker":"[bryan_boorstein]","startTime":1682.52,"endTime":1685.8,"body":"the way that I'm built, So essentially he was saying, If I want to train"},{"speaker":"[bryan_boorstein]","startTime":1686.12,"endTime":1691.64,"body":"primarily my sternal fibers, I would need to go to a decline, um a decline"},{"speaker":"[aaron_straker]","startTime":1691.854,"endTime":1692.894,"body":"like a slight decline."},{"speaker":"[bryan_boorstein]","startTime":1691.96,"endTime":1696.12,"body":"bench A. And he said, when I trained flat, I'm actually training incline."},{"speaker":"[bryan_boorstein]","startTime":1696.6,"endTime":1702.44,"body":"And so when they did the uh, the the anterior Delt press on the first day,"},{"speaker":"[bryan_boorstein]","startTime":1702.76,"endTime":1706.44,"body":"Like every video I've ever seen of that being done, the bench is probably"},{"speaker":"[bryan_boorstein]","startTime":1706.92,"endTime":1711.24,"body":"like sixty to seventy degrees like it's It's definitely not straight up"},{"speaker":"[bryan_boorstein]","startTime":1711.32,"endTime":1714.76,"body":"like a normal overhead press. but it's for sure more than forty five"},{"speaker":"[bryan_boorstein]","startTime":1714.94,"endTime":1715.94,"body":"yearsrees. Um,"},{"speaker":"[bryan_boorstein]","startTime":1717.32,"endTime":1721.56,"body":"so they set me up on, probably like a thirty five or forty degree incline"},{"speaker":"[bryan_boorstein]","startTime":1721.88,"endTime":1726.6,"body":"and they were like this is your anterior del press. So I was doing that"},{"speaker":"[bryan_boorstein]","startTime":1726.76,"endTime":1730.36,"body":"shit with like the weight that I usually use for inclined dumbbell presses."},{"speaker":"[bryan_boorstein]","startTime":1730.52,"endTime":1736.44,"body":"And what I realize is that I essentially have been doing inclined dumbbell"},{"speaker":"[bryan_boorstein]","startTime":1736.68,"endTime":1740.04,"body":"presses as a dealt exercise even though I've been thinking they were a"},{"speaker":"[bryan_boorstein]","startTime":1740.12,"endTime":1744.44,"body":"chest exercise. Uh, based on the way that I execute it where like, kind of"},{"speaker":"[bryan_boorstein]","startTime":1744.52,"endTime":1748.28,"body":"my elbows pop out a little more, and uh, and I go into a little pronation."},{"speaker":"[bryan_boorstein]","startTime":1748.44,"endTime":1751.72,"body":"And then the fact that the top position of the movement ends up finishing"},{"speaker":"[bryan_boorstein]","startTime":1751.8,"endTime":1756.52,"body":"like over my head, like over my face when I inclined press. Um, so I never"},{"speaker":"[bryan_boorstein]","startTime":1756.76,"endTime":1760.84,"body":"really like realized that, but it's it was so wild for me to to learn that"},{"speaker":"[bryan_boorstein]","startTime":1761.0,"endTime":1764.84,"body":"and on top of that it's wild that I actually inclined press more than I"},{"speaker":"[bryan_boorstein]","startTime":1765.0,"endTime":1768.68,"body":"flat press. like. my chests must be really weak because I'm really bad at"},{"speaker":"[bryan_boorstein]","startTime":1769.0,"endTime":1772.44,"body":"flat dumbbell pressing, which would be like my inclined press or whatever."},{"speaker":"[bryan_boorstein]","startTime":1773.08,"endTime":1776.52,"body":"Um, but I'm really good at incline pressing, which means I must have really"},{"speaker":"[bryan_boorstein]","startTime":1776.68,"endTime":1780.36,"body":"strong, like interior delts, and never like thought about it. But that's"},{"speaker":"[bryan_boorstein]","startTime":1780.44,"endTime":1784.12,"body":"just kind of knowing that it. Ch. realizing that you know where the Dubells"},{"speaker":"[bryan_boorstein]","startTime":1784.28,"endTime":1787.4,"body":"finish is kind of the arc of the dumbbell and where it finishes kind of"},{"speaker":"[bryan_boorstein]","startTime":1787.48,"endTime":1790.76,"body":"tells you what area of the muscle is being trained, I thought that was"},{"speaker":"[bryan_boorstein]","startTime":1790.84,"endTime":1793.4,"body":"really interesting be cause, because we all know there's no tension at the"},{"speaker":"[bryan_boorstein]","startTime":1793.4,"endTime":1795.96,"body":"top of a dumbbell press anyway, Like it doesn't really matter where the"},{"speaker":"[bryan_boorstein]","startTime":1795.96,"endTime":1798.68,"body":"dumbbells finish. You can essentially support them on your"},{"speaker":"[bryan_boorstein]","startTime":1799.72,"endTime":1803.24,"body":"structure, like on your joints. Um, you don't, you? don't? your muscles"},{"speaker":"[bryan_boorstein]","startTime":1803.32,"endTime":1806.92,"body":"aren't being taxed at the top of the movement. Um. but you can use that arc"},{"speaker":"[bryan_boorstein]","startTime":1807.16,"endTime":1811.0,"body":"of motion in the path that the dumb beells take to kind of determine which"},{"speaker":"[bryan_boorstein]","startTime":1811.24,"endTime":1813.72,"body":"part of your structure is receiving the most stimulus,"},{"speaker":"[aaron_straker]","startTime":1814.014,"endTime":1817.934,"body":"One of the big takeaways for me with with continu with what you're saying is"},{"speaker":"[aaron_straker]","startTime":1818.014,"endTime":1822.814,"body":"when finishing my dumbbell pressing movements. bringing like the cue of"},{"speaker":"[aaron_straker]","startTime":1822.894,"endTime":1826.654,"body":"bringing the elbows together instead of touching them the dumbbells at the"},{"speaker":"[aaron_straker]","startTime":1826.734,"endTime":1830.414,"body":"top Because you can really like just angle the in or use your. but like"},{"speaker":"[aaron_straker]","startTime":1830.654,"endTime":1834.414,"body":"trying to squeeze your elbows in towards each other like that gets you like"},{"speaker":"[aaron_straker]","startTime":1834.494,"endTime":1835.614,"body":"that chest contraction."},{"speaker":"[bryan_boorstein]","startTime":1835.96,"endTime":1837.24,"body":"innerbicept to chest."},{"speaker":"[aaron_straker]","startTime":1837.694,"endTime":1841.454,"body":"Yeah, yeah, and I was man. That's brilliant. That is so good. That was like a"},{"speaker":"[aaron_straker]","startTime":1841.534,"endTime":1842.654,"body":"really really good one for me."},{"speaker":"[bryan_boorstein]","startTime":1843.24,"endTime":1846.52,"body":"Yeah, and it actually like makes it a lot harder, which of course I love"},{"speaker":"[bryan_boorstein]","startTime":1846.84,"endTime":1850.68,"body":"because as I try to move further and further away from things that my ego"},{"speaker":"[bryan_boorstein]","startTime":1850.84,"endTime":1854.92,"body":"gets involved in, you know, I have these numbers in my head like I used to"},{"speaker":"[bryan_boorstein]","startTime":1854.92,"endTime":1858.6,"body":"incline and press one tenths for eight, you know, and like now I'm like."},{"speaker":"[bryan_boorstein]","startTime":1858.68,"endTime":1861.8,"body":"Oh, well, I suck at flat pressing and flat pressing is actually a chest"},{"speaker":"[bryan_boorstein]","startTime":1862.12,"endTime":1866.28,"body":"exercise for me based on these criteria, you know, so so it's cool that I'm"},{"speaker":"[bryan_boorstein]","startTime":1866.36,"endTime":1869.32,"body":"using the eighty five of the ninety fives or whatever it is, as I kind of"},{"speaker":"[bryan_boorstein]","startTime":1869.32,"endTime":1872.76,"body":"like get comfortable with that motor pattern, then finishing the wp above"},{"speaker":"[bryan_boorstein]","startTime":1872.92,"endTime":1876.76,"body":"the chest, So like if if I can set myself up in a manner where instead of"},{"speaker":"[bryan_boorstein]","startTime":1876.84,"endTime":1880.28,"body":"finishing above my face where everything is just stacked and it can just"},{"speaker":"[bryan_boorstein]","startTime":1880.44,"endTime":1883.72,"body":"rest, I'm finishing in a position where there's still some tension on the."},{"speaker":"[bryan_boorstein]","startTime":1883.8,"endTime":1888.28,"body":"Chest, meaning I can't just hang out there, Um and count it to that point,"},{"speaker":"[bryan_boorstein]","startTime":1888.6,"endTime":1892.92,"body":"Cass said that for me, maybe the best way for me to do dumbbell presses in"},{"speaker":"[bryan_boorstein]","startTime":1893.0,"endTime":1897.08,"body":"general across all types of dumbbell presses is just not to fully lock out"},{"speaker":"[bryan_boorstein]","startTime":1897.16,"endTime":1901.08,"body":"at the top because of the way my structure is that at the top I almost"},{"speaker":"[bryan_boorstein]","startTime":1901.24,"endTime":1904.92,"body":"going, always be using delts, unless I'm in a decline, So it's like you"},{"speaker":"[bryan_boorstein]","startTime":1904.92,"endTime":1907.72,"body":"could just come up like you know, three quarters of the way and then return"},{"speaker":"[bryan_boorstein]","startTime":1907.96,"endTime":1912.04,"body":"back down, which just sounds like a an awful way. Way trade, but I'm sure"},{"speaker":"[bryan_boorstein]","startTime":1912.12,"endTime":1914.28,"body":"it's very painful, but also probably effective."},{"speaker":"[aaron_straker]","startTime":1914.654,"endTime":1919.054,"body":"Y. um. one last thing I, I had here before we move into some of our favorite"},{"speaker":"[aaron_straker]","startTime":1919.214,"endTime":1924.174,"body":"exercises. One of the big takeaways for for me is whenever someone would ask"},{"speaker":"[aaron_straker]","startTime":1924.334,"endTime":1927.774,"body":"a question and I would catch on to this throughout the weekend and then try"},{"speaker":"[aaron_straker]","startTime":1927.934,"endTime":1930.254,"body":"and like, change my question. But someone would ask me"},{"speaker":"[aaron_straker]","startTime":1931.374,"endTime":1935.214,"body":"what's the best for this. Then he would immediately break down and be like."},{"speaker":"[aaron_straker]","startTime":1935.454,"endTime":1936.654,"body":"What's the go? and he would"},{"speaker":"[bryan_boorstein]","startTime":1936.46,"endTime":1937.46,"body":"right."},{"speaker":"[aaron_straker]","startTime":1937.214,"endTime":1942.334,"body":"make them realize, like the fault, and how they' asking questions best is. I"},{"speaker":"[aaron_straker]","startTime":1941.954,"endTime":1942.954,"body":"mean,"},{"speaker":"[aaron_straker]","startTime":1943.534,"endTime":1947.214,"body":"it's not helpful because what is the context? What is the goal structure?"},{"speaker":"[aaron_straker]","startTime":1947.374,"endTime":1952.014,"body":"What is the You know? The what is the purpose of that specific session and"},{"speaker":"[aaron_straker]","startTime":1952.174,"endTime":1955.934,"body":"really just like, Made you think you know and unravel the layers of the"},{"speaker":"[aaron_straker]","startTime":1955.634,"endTime":1956.634,"body":"onion."},{"speaker":"[aaron_straker]","startTime":1957.454,"endTime":1961.214,"body":"You, here, you know. Why are you performing this movement And that could"},{"speaker":"[aaron_straker]","startTime":1961.374,"endTime":1964.174,"body":"really dictate how you would take it or use it. And"},{"speaker":"[aaron_straker]","startTime":1965.694,"endTime":1969.134,"body":"one of the many, like really big eye opening things is just getting very"},{"speaker":"[aaron_straker]","startTime":1969.294,"endTime":1971.214,"body":"specific. Why you are doing something."},{"speaker":"[bryan_boorstein]","startTime":1972.04,"endTime":1976.2,"body":"Mhm. Absolutely no. I fully agree with that. I mean everything is is. It"},{"speaker":"[bryan_boorstein]","startTime":1976.44,"endTime":1980.84,"body":"depends in context and and all that, but even more so, when like in his"},{"speaker":"[bryan_boorstein]","startTime":1981.0,"endTime":1984.04,"body":"model of programming, you know where they have the three different phases"},{"speaker":"[bryan_boorstein]","startTime":1984.12,"endTime":1986.76,"body":"which we can get into in the in the next part. But um,"},{"speaker":"[bryan_boorstein]","startTime":1988.6,"endTime":1992.76,"body":"it becomes even more relevant because it's not just I'm training for body"},{"speaker":"[bryan_boorstein]","startTime":1992.84,"endTime":1996.04,"body":"building, it's Are you trying to achieve a metabolic stimulus and nearl"},{"speaker":"[bryan_boorstein]","startTime":1996.2,"endTime":2001.16,"body":"stimulus or a mechanical hyperchphy stimulus? Um, So I think that that is"},{"speaker":"[bryan_boorstein]","startTime":2001.32,"endTime":2004.28,"body":"like the the biggest context right. Like every question I askedk him about"},{"speaker":"[bryan_boorstein]","startTime":2004.52,"endTime":2007.88,"body":"programming. You know. it's uh. I asked about. like you know, say, muscle"},{"speaker":"[bryan_boorstein]","startTime":2008.04,"endTime":2012.12,"body":"group, super setts, and how to bias certain parts of muscles or of certain"},{"speaker":"[bryan_boorstein]","startTime":2012.28,"endTime":2015.24,"body":"portions of the movement. I eat the lengthen portion because I'm obsessed"},{"speaker":"[bryan_boorstein]","startTime":2015.32,"endTime":2019.56,"body":"with it. Um, and so so all that stuff I think we should talk about on the"},{"speaker":"[bryan_boorstein]","startTime":2019.18,"endTime":2020.18,"body":"next"},{"speaker":"[bryan_boorstein]","startTime":2019.62,"endTime":2020.62,"body":"episode?"},{"speaker":"[aaron_straker]","startTime":2019.794,"endTime":2020.794,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2021.774,"endTime":2025.854,"body":"Definitely, so with this like what were some of your favorite exercises from"},{"speaker":"[aaron_straker]","startTime":2025.794,"endTime":2026.794,"body":"the experience?"},{"speaker":"[bryan_boorstein]","startTime":2027.8,"endTime":2031.64,"body":"Yeah, for sure. Uh, well, I think that without a doubt you know the first"},{"speaker":"[bryan_boorstein]","startTime":2031.8,"endTime":2036.12,"body":"one that comes to mind is that Atlantis, uh hip extension that's attached"},{"speaker":"[bryan_boorstein]","startTime":2036.2,"endTime":2040.28,"body":"to the cable and that is just phenomenal. I mean, the machine itself is"},{"speaker":"[bryan_boorstein]","startTime":2040.36,"endTime":2044.52,"body":"phenomenal, So I did it last time I was there a month ago. Um up there"},{"speaker":"[bryan_boorstein]","startTime":2044.68,"endTime":2049.08,"body":"training with gas or whatever, I did it with a bar bell and that was really"},{"speaker":"[bryan_boorstein]","startTime":2049.24,"endTime":2052.92,"body":"cool. Like to me, that was the best at that time and men, now this time he"},{"speaker":"[bryan_boorstein]","startTime":2053.0,"endTime":2055.8,"body":"attached it to the cable and I was like Okay. this is even better."},{"speaker":"[aaron_straker]","startTime":2056.734,"endTime":2057.8540000000003,"body":"It's really good."},{"speaker":"[aaron_straker]","startTime":2059.294,"endTime":2064.094,"body":"there. There is a couple times when I was there like this makes so much"},{"speaker":"[aaron_straker]","startTime":2064.4139999999998,"endTime":2069.214,"body":"sense. Why is this the first time this is been done? Type of deal? you know,"},{"speaker":"[aaron_straker]","startTime":2069.534,"endTime":2074.174,"body":"And that was one of them Like It's just it gives you. It prevents you from"},{"speaker":"[aaron_straker]","startTime":2074.334,"endTime":2078.494,"body":"doing really strange things with your upper body to in in that movement. It"},{"speaker":"[aaron_straker]","startTime":2078.654,"endTime":2081.054,"body":"gives you constant tension and a lot like it's"},{"speaker":"[aaron_straker]","startTime":2082.414,"endTime":2086.574,"body":"It's it needs to be that needs to be like an attachment. That's at gyms like"},{"speaker":"[aaron_straker]","startTime":2086.734,"endTime":2090.574,"body":"regularly. You know what I mean. That one was absolutely fantastic. It just"},{"speaker":"[aaron_straker]","startTime":2090.654,"endTime":2094.334,"body":"felt so good. You could train those body parts well. You know you could"},{"speaker":"[aaron_straker]","startTime":2094.414,"endTime":2097.054,"body":"manipulate your load. really really. Well, you don't have to worry about"},{"speaker":"[aaron_straker]","startTime":2097.214,"endTime":2100.254,"body":"balancing things like you could literally just train the muscul."},{"speaker":"[aaron_straker]","startTime":2101.374,"endTime":2102.894,"body":"Well that one was fantastic."},{"speaker":"[bryan_boorstein]","startTime":2103.64,"endTime":2108.28,"body":"Yeah, yeah, yeah, for sure it. uh, it just like locks you in right, and in"},{"speaker":"[bryan_boorstein]","startTime":2108.44,"endTime":2113.56,"body":"such a way that your hams strings and glues. they just they take all of it"},{"speaker":"[bryan_boorstein]","startTime":2113.72,"endTime":2117.96,"body":"without any of the uncomfortable like pulling and yanking on your body That"},{"speaker":"[bryan_boorstein]","startTime":2118.2,"endTime":2120.28,"body":"comes with other hipsensia machines. Sometimes,"},{"speaker":"[aaron_straker]","startTime":2120.354,"endTime":2121.354,"body":"definitely"},{"speaker":"[bryan_boorstein]","startTime":2120.86,"endTime":2121.86,"body":"um,"},{"speaker":"[bryan_boorstein]","startTime":2122.44,"endTime":2128.28,"body":"my, uh, my favorite of the rear delt exercises was for sure, the one where"},{"speaker":"[bryan_boorstein]","startTime":2128.52,"endTime":2135.4,"body":"you cross the cables and then row. I had never thought to do that in a row"},{"speaker":"[bryan_boorstein]","startTime":2135.64,"endTime":2139.0,"body":"movement before, Like it's always done in the trie movements and in the"},{"speaker":"[bryan_boorstein]","startTime":2139.16,"endTime":2143.72,"body":"like rear the the like polapart type movement. But I hadn't thought to like"},{"speaker":"[bryan_boorstein]","startTime":2143.96,"endTime":2149.8,"body":"actually use elbow flection when uh, when doing that with the cross cable."},{"speaker":"[bryan_boorstein]","startTime":2150.04,"endTime":2153.96,"body":"So that's one that I'm absolutely going to be putting into Uh to my program"},{"speaker":"[bryan_boorstein]","startTime":2154.28,"endTime":2157.64,"body":"because my functional trainer has the low cable where they're really close"},{"speaker":"[bryan_boorstein]","startTime":2157.96,"endTime":2161.08,"body":"together and I can cross them over like that. The same, and uh. The purpose"},{"speaker":"[bryan_boorstein]","startTime":2161.16,"endTime":2164.2,"body":"of that is that it adds a little bit of Uh."},{"speaker":"[bryan_boorstein]","startTime":2165.32,"endTime":2167.96,"body":"additional tension stimulus at the length and position."},{"speaker":"[aaron_straker]","startTime":2168.414,"endTime":2170.094,"body":"exactly. Yup. the"},{"speaker":"[bryan_boorstein]","startTime":2169.88,"endTime":2171.0,"body":"How about you? What you got?"},{"speaker":"[aaron_straker]","startTime":2171.454,"endTime":2175.774,"body":"the Oh man. I. I can't even remember the terminology of it too. and one thing"},{"speaker":"[aaron_straker]","startTime":2175.774,"endTime":2179.534,"body":"that was interesting is like the terminology was would be very. I don't want"},{"speaker":"[aaron_straker]","startTime":2179.534,"endTime":2182.574,"body":"to say vague, but like hyper specific, so it would be like you know,"},{"speaker":"[aaron_straker]","startTime":2182.894,"endTime":2187.694,"body":"Cvicular, Peck, press around everything to make like very. you know, uh,"},{"speaker":"[aaron_straker]","startTime":2187.934,"endTime":2191.054,"body":"easily identifiable, but basically the split squat, right."},{"speaker":"[bryan_boorstein]","startTime":2190.86,"endTime":2191.86,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2191.534,"endTime":2196.254,"body":"The the split squat where you could really customize it to like. What is the"},{"speaker":"[aaron_straker]","startTime":2196.254,"endTime":2200.494,"body":"purpose? Where're doing this split squa for? Do we want a lot more quadrucep?"},{"speaker":"[aaron_straker]","startTime":2200.734,"endTime":2204.654,"body":"You know, Uh specificity, which of course is exactly what I want. We need to"},{"speaker":"[aaron_straker]","startTime":2204.734,"endTime":2208.494,"body":"set you up like this. And it was really like your stance is going to be so"},{"speaker":"[aaron_straker]","startTime":2208.654,"endTime":2213.854,"body":"much narrower than you would think in the goals. To really drive that knee"},{"speaker":"[bryan_boorstein]","startTime":2213.5,"endTime":2214.5,"body":"Mhm."},{"speaker":"[aaron_straker]","startTime":2214.094,"endTime":2218.894,"body":"forward, we were using a a. a wedge to to help uh, facilitate that, and then"},{"speaker":"[aaron_straker]","startTime":2219.134,"endTime":2225.214,"body":"to basically manipulate Uh with uh, you know, boxes and other wedges whatever"},{"speaker":"[aaron_straker]","startTime":2226.014,"endTime":2229.774,"body":"to give you room to get your back leg out of the way. And that's something"},{"speaker":"[aaron_straker]","startTime":2229.934,"endTime":2233.294,"body":"that's like always plagued me. It was like you know, I have really long"},{"speaker":"[aaron_straker]","startTime":2233.454,"endTime":2236.974,"body":"femers, like My. My knee would hit the ground or something like that, and"},{"speaker":"[aaron_straker]","startTime":2236.974,"endTime":2240.974,"body":"they're like. This is how we we. We changed that and then I mean, I'd never"},{"speaker":"[aaron_straker]","startTime":2241.374,"endTime":2245.054,"body":"really loved split squads because it would end up being like kind of taxed my"},{"speaker":"[aaron_straker]","startTime":2245.134,"endTime":2248.974,"body":"low back, or I would feel it more in like my glut and it's just like I just"},{"speaker":"[aaron_straker]","startTime":2249.134,"endTime":2254.494,"body":"never had enough. I guess maybe creativity or foresight to manipulate my"},{"speaker":"[aaron_straker]","startTime":2254.654,"endTime":2259.294,"body":"environment to set it up for my structure, and that was like. I think I did"},{"speaker":"[aaron_straker]","startTime":2259.454,"endTime":2263.054,"body":"like a set of twelve with the with just like twenty pound dumbbells in each"},{"speaker":"[aaron_straker]","startTime":2263.134,"endTime":2267.774,"body":"hand. After doing like a warm up in my quads were like ballown the fuck up"},{"speaker":"[aaron_straker]","startTime":2268.494,"endTime":2272.814,"body":"and I was a holy shit like this is this is this is these are, these are like"},{"speaker":"[aaron_straker]","startTime":2272.974,"endTime":2277.294,"body":"little. This is game changing things for me in terms of stimulus with just a"},{"speaker":"[aaron_straker]","startTime":2277.374,"endTime":2281.454,"body":"little bit of creativity and understanding, you know, proper, M, proper"},{"speaker":"[aaron_straker]","startTime":2281.674,"endTime":2282.674,"body":"mechanic Setu."},{"speaker":"[bryan_boorstein]","startTime":2284.04,"endTime":2288.36,"body":"So what was your determined up? So for the less, essentially the idea, our"},{"speaker":"[bryan_boorstein]","startTime":2288.52,"endTime":2293.0,"body":"challenge was to create using blocks and wedges to create the most optimal"},{"speaker":"[bryan_boorstein]","startTime":2293.24,"endTime":2298.12,"body":"split squad. That would uh, for you, for your structure biased the quads"},{"speaker":"[bryan_boorstein]","startTime":2298.2,"endTime":2300.28,"body":"the most. So what was your setu?"},{"speaker":"[aaron_straker]","startTime":2301.614,"endTime":2306.654,"body":"both feet had had wedges, so front front wedge back wedge and both feet ended"},{"speaker":"[aaron_straker]","startTime":2306.734,"endTime":2308.894,"body":"up being elevated as well. um,"},{"speaker":"[bryan_boorstein]","startTime":2308.84,"endTime":2310.68,"body":"Mine was the exact same. Yeah,"},{"speaker":"[aaron_straker]","startTime":2310.334,"endTime":2312.334,"body":"yeah, I mean, we're very similar sized."},{"speaker":"[bryan_boorstein]","startTime":2312.52,"endTime":2316.36,"body":"cause I had to, so I tried it with just the wedge in the front without the"},{"speaker":"[bryan_boorstein]","startTime":2316.36,"endTime":2317.72,"body":"box and my knee hit the ground."},{"speaker":"[aaron_straker]","startTime":2317.474,"endTime":2318.474,"body":"same."},{"speaker":"[bryan_boorstein]","startTime":2317.88,"endTime":2321.4,"body":"And then we added two of those little boxes, still have the back foot"},{"speaker":"[bryan_boorstein]","startTime":2321.56,"endTime":2325.8,"body":"elevated with the wedge, and that just was just right, like my knee would"},{"speaker":"[bryan_boorstein]","startTime":2325.88,"endTime":2328.12,"body":"almost touch the ground, but not quite get there."},{"speaker":"[bryan_boorstein]","startTime":2329.48,"endTime":2332.68,"body":"And that was really good. So that's actually how I used to do them. I had"},{"speaker":"[bryan_boorstein]","startTime":2332.76,"endTime":2335.64,"body":"them in my cycle like a year ago where I was doing them with the safety bar"},{"speaker":"[bryan_boorstein]","startTime":2335.8,"endTime":2337.64,"body":"and I' be holding on to the rack for support"},{"speaker":"[aaron_straker]","startTime":2337.514,"endTime":2338.514,"body":"I remember that."},{"speaker":"[bryan_boorstein]","startTime":2337.96,"endTime":2340.84,"body":"and that's how I had him with the rear foot A on the front foot elevated"},{"speaker":"[bryan_boorstein]","startTime":2340.62,"endTime":2341.62,"body":"with the wedge,"},{"speaker":"[bryan_boorstein]","startTime":2342.44,"endTime":2346.44,"body":"So I know, Like for me, split squots that are done properly for the quads"},{"speaker":"[bryan_boorstein]","startTime":2346.18,"endTime":2347.18,"body":"are just"},{"speaker":"[bryan_boorstein]","startTime":2347.88,"endTime":2350.84,"body":"one of the best stimulus that I can get personally,"},{"speaker":"[aaron_straker]","startTime":2351.074,"endTime":2352.074,"body":"Yeah,"},{"speaker":"[bryan_boorstein]","startTime":2351.64,"endTime":2354.44,"body":"especially because you and I both have that ankle dorsyflection so we can"},{"speaker":"[bryan_boorstein]","startTime":2354.34,"endTime":2355.34,"body":"really get there."},{"speaker":"[aaron_straker]","startTime":2355.534,"endTime":2359.854,"body":"Yes, it's It's not an issue like really driving that, Um, and then another"},{"speaker":"[aaron_straker]","startTime":2360.254,"endTime":2364.334,"body":"one that I really liked that is Comp. that I will change. Moving forward now"},{"speaker":"[aaron_straker]","startTime":2364.894,"endTime":2369.694,"body":"is when doing split squats, having your back foot the balls of your feet"},{"speaker":"[aaron_straker]","startTime":2369.854,"endTime":2372.654,"body":"down, instead of laying the top of your foot down from a puer"},{"speaker":"[bryan_boorstein]","startTime":2372.22,"endTime":2373.22,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2372.894,"endTime":2376.414,"body":"stability standpoint because you're much more stable there and then when"},{"speaker":"[aaron_straker]","startTime":2376.494,"endTime":2380.094,"body":"you're more stable you can increase load and obviously drive. You know more"},{"speaker":"[aaron_straker]","startTime":2380.174,"endTime":2384.174,"body":"mechanical tenion in that in that way, So and then I would always learn cause"},{"speaker":"[aaron_straker]","startTime":2384.254,"endTime":2387.774,"body":"like I would try to do it with the the rear foot like that, but I would run"},{"speaker":"[aaron_straker]","startTime":2388.014,"endTime":2391.374,"body":"out of space because like my rereck Fam would be super stretched. It would"},{"speaker":"[aaron_straker]","startTime":2391.454,"endTime":2394.814,"body":"pull on my hip. It would twist my you know body because the bench was too"},{"speaker":"[aaron_straker]","startTime":2394.894,"endTime":2398.254,"body":"high, So it's really just like you just have to be more creative and think"},{"speaker":"[aaron_straker]","startTime":2398.654,"endTime":2401.294,"body":"outside the box instead of thinking. Okay, I'm doing. You know, rear foot"},{"speaker":"[aaron_straker]","startTime":2401.374,"endTime":2405.694,"body":"elevateds, butt squats. The picture has a person using a bench. I use a"},{"speaker":"[aaron_straker]","startTime":2405.774,"endTime":2409.694,"body":"bench, knowing that like that person might have, you know short femers"},{"speaker":"[aaron_straker]","startTime":2409.854,"endTime":2413.614,"body":"relative to their tibule length or vice versa. And really just understanding,"},{"speaker":"[aaron_straker]","startTime":2414.174,"endTime":2420.094,"body":"you know, kind of uh, uh, cornely, here that we are all ends of one, and when"},{"speaker":"[aaron_straker]","startTime":2420.254,"endTime":2423.454,"body":"you understand that you may have different, you know lengths and mechanics"},{"speaker":"[aaron_straker]","startTime":2423.614,"endTime":2427.614,"body":"than someone elselightly. you may need to change things and modify to better"},{"speaker":"[aaron_straker]","startTime":2427.854,"endTime":2431.934,"body":"fet your structure in order to elicit the stimulus that you want to"},{"speaker":"[bryan_boorstein]","startTime":2433.72,"endTime":2437.96,"body":"yeah, for sure, totally agree. I actually think that with the split squat I"},{"speaker":"[bryan_boorstein]","startTime":2438.28,"endTime":2442.92,"body":"still prefer the foot flat when I'm doing the hip dominant split squ."},{"speaker":"[bryan_boorstein]","startTime":2444.12,"endTime":2448.04,"body":"Um, 'cause I tryed it. I've tried it both ways and I. I. I feel like there"},{"speaker":"[bryan_boorstein]","startTime":2448.12,"endTime":2452.12,"body":"is for sure reason to use the the ball of the foot up when you're trying to"},{"speaker":"[bryan_boorstein]","startTime":2452.12,"endTime":2453.56,"body":"lengthen the Rereck Fm in the"},{"speaker":"[aaron_straker]","startTime":2453.234,"endTime":2454.234,"body":"Mhm."},{"speaker":"[bryan_boorstein]","startTime":2453.64,"endTime":2457.32,"body":"back, But when you're lengthening the so offs in the back morere, and"},{"speaker":"[bryan_boorstein]","startTime":2457.4,"endTime":2460.76,"body":"you're getting like, Uh, you're going for that hip fllexing component. For"},{"speaker":"[bryan_boorstein]","startTime":2460.84,"endTime":2463.96,"body":"whatever reason for me, it just feels, it feels still more comfortable with"},{"speaker":"[bryan_boorstein]","startTime":2464.04,"endTime":2466.84,"body":"foot flat. So that is what it is. But that's why I guess one of those"},{"speaker":"[bryan_boorstein]","startTime":2466.92,"endTime":2471.4,"body":"things where I won't just like you know, arbitrarily start doing it that"},{"speaker":"[bryan_boorstein]","startTime":2471.48,"endTime":2474.04,"body":"way because I was taught that like I still, you know. Make sure that it"},{"speaker":"[bryan_boorstein]","startTime":2474.12,"endTime":2479.48,"body":"feels right for me type thing, Um, another, really cool. And this is the"},{"speaker":"[bryan_boorstein]","startTime":2479.64,"endTime":2483.4,"body":"movement style that we did, or whatever are using the functional trainer"},{"speaker":"[bryan_boorstein]","startTime":2483.72,"endTime":2489.4,"body":"for the the one arm polons. I, I always like I didn't. I always thought"},{"speaker":"[bryan_boorstein]","startTime":2489.56,"endTime":2493.4,"body":"that I needed to be like you know, further away from it, Um, but realizing"},{"speaker":"[bryan_boorstein]","startTime":2493.56,"endTime":2496.68,"body":"that I can literally be super up close, like literally, the same setup that"},{"speaker":"[bryan_boorstein]","startTime":2496.68,"endTime":2500.44,"body":"you can use for your press arounds, you can use for your polar arounds, And"},{"speaker":"[bryan_boorstein]","startTime":2500.6,"endTime":2505.48,"body":"so that also makes the the programming and the stability much easier."},{"speaker":"[bryan_boorstein]","startTime":2505.64,"endTime":2509.24,"body":"'cause the further you walk away from the functional trainer, the more you"},{"speaker":"[bryan_boorstein]","startTime":2509.4,"endTime":2513.48,"body":"have to use external objects to create stability like benches and things"},{"speaker":"[bryan_boorstein]","startTime":2513.64,"endTime":2516.84,"body":"like that. but when you're right in there, tucked inside tight to the"},{"speaker":"[bryan_boorstein]","startTime":2516.84,"endTime":2521.64,"body":"functional chainer, and you just kind of brace with one hand and pull with"},{"speaker":"[bryan_boorstein]","startTime":2521.72,"endTime":2526.28,"body":"the other. Um, I mean that stability is insane and I, I don't feel like I"},{"speaker":"[bryan_boorstein]","startTime":2526.44,"endTime":2529.56,"body":"got any like bad fatigue from those movements. I think I could do a hundred"},{"speaker":"[bryan_boorstein]","startTime":2529.88,"endTime":2534.2,"body":"sets of single arm poll ros, and like, barely get sore because they're just"},{"speaker":"[bryan_boorstein]","startTime":2534.36,"endTime":2539.64,"body":"like I. I don't know. they just don't feel like ex so demanding on me, at"},{"speaker":"[bryan_boorstein]","startTime":2539.72,"endTime":2543.8,"body":"least systemically. Um. but you can also feel that the muscular tissue is"},{"speaker":"[bryan_boorstein]","startTime":2543.66,"endTime":2544.66,"body":"just being like,"},{"speaker":"[bryan_boorstein]","startTime":2545.64,"endTime":2549.8,"body":"tensed so hard in every wp, Like it's like cramping up in my lumbard lat"},{"speaker":"[bryan_boorstein]","startTime":2549.96,"endTime":2553.08,"body":"when we're doing the lumbar lat pull around, Right Lombarlat would be the"},{"speaker":"[bryan_boorstein]","startTime":2553.08,"endTime":2556.92,"body":"one where it's about even with the body. So, instead of the cable being up"},{"speaker":"[bryan_boorstein]","startTime":2557.08,"endTime":2560.68,"body":"or the cable being down, the cable would be about, even with the body maybe"},{"speaker":"[bryan_boorstein]","startTime":2560.92,"endTime":2564.84,"body":"slightly up. I would think slightly up, but not, but definitely not like as"},{"speaker":"[bryan_boorstein]","startTime":2564.92,"endTime":2568.36,"body":"high as the Illliac lot. One. Um, that was my favorite one. I mean, it's"},{"speaker":"[bryan_boorstein]","startTime":2568.52,"endTime":2571.4,"body":"just like every wrap I did, my elbow would come into my side and I would"},{"speaker":"[bryan_boorstein]","startTime":2571.56,"endTime":2575.64,"body":"get like a a cramp in my lap, so that was so cool. I'm going to be for sure"},{"speaker":"[bryan_boorstein]","startTime":2575.88,"endTime":2577.0,"body":"incorporating those in."},{"speaker":"[aaron_straker]","startTime":2577.134,"endTime":2581.454,"body":"Yeah, so I've had a couple of sessions, Um since and I always have started"},{"speaker":"[aaron_straker]","startTime":2581.614,"endTime":2584.494,"body":"with those. And that's like one of the small takeos took. I'm like Okay. I'm"},{"speaker":"[aaron_straker]","startTime":2584.574,"endTime":2588.414,"body":"going to start with some shortened overload movements, Um, a little bit that"},{"speaker":"[aaron_straker]","startTime":2588.494,"endTime":2592.654,"body":"I can work on practiing these things that I've learned and after the first I"},{"speaker":"[aaron_straker]","startTime":2592.654,"endTime":2596.014,"body":"was like. Oh, wow, like my las are actually like, kind of sore. and I like. I"},{"speaker":"[aaron_straker]","startTime":2596.014,"endTime":2598.414,"body":"mean, it's a rarity you, and I've talked about that a lot like my back"},{"speaker":"[bryan_boorstein]","startTime":2597.98,"endTime":2598.98,"body":"Yeah,"},{"speaker":"[aaron_straker]","startTime":2598.574,"endTime":2601.934,"body":"doesn't get sore. Like, unless my low back rate, unless I fuck something up"},{"speaker":"[bryan_boorstein]","startTime":2601.78,"endTime":2602.78,"body":"right, dead left,"},{"speaker":"[aaron_straker]","startTime":2602.014,"endTime":2605.694,"body":"and I do too. Yeah, and I do too. much Like the the last time I was driving"},{"speaker":"[aaron_straker]","startTime":2605.774,"endTime":2608.734,"body":"home from the gym, I did heavy r. d. ls. and then I finished with like two"},{"speaker":"[aaron_straker]","startTime":2608.814,"endTime":2612.574,"body":"hard sets on the forty five degree hip extension and I had just the lower"},{"speaker":"[aaron_straker]","startTime":2612.734,"endTime":2613.934,"body":"back pump from hell and"},{"speaker":"[bryan_boorstein]","startTime":2613.62,"endTime":2614.62,"body":"Yp,"},{"speaker":"[aaron_straker]","startTime":2614.014,"endTime":2616.974,"body":"I was like trying to get home so bad, and I was like Jenny, You need to fuck"},{"speaker":"[aaron_straker]","startTime":2617.054,"endTime":2621.054,"body":"and push on my back. I'm like dying right now. Um, so yeah, but with the"},{"speaker":"[aaron_straker]","startTime":2621.134,"endTime":2624.574,"body":"lats, it's yeah. it's it's rare. so I, I was just I'm just excited. I'm"},{"speaker":"[aaron_straker]","startTime":2624.654,"endTime":2627.694,"body":"excited. I feel like I have. I. I talked about this very briefly on last"},{"speaker":"[aaron_straker]","startTime":2627.854,"endTime":2632.334,"body":"episode. A whole new tool box of things to just explore and play within and"},{"speaker":"[aaron_straker]","startTime":2632.434,"endTime":2633.434,"body":"see, so just"},{"speaker":"[bryan_boorstein]","startTime":2632.98,"endTime":2633.98,"body":"Yp."},{"speaker":"[aaron_straker]","startTime":2633.534,"endTime":2637.934,"body":"super super excited. Anything you want to add? Uh, from exercises on this one"},{"speaker":"[aaron_straker]","startTime":2638.114,"endTime":2639.114,"body":"before you wrap it up"},{"speaker":"[bryan_boorstein]","startTime":2639.48,"endTime":2642.84,"body":"No, I have a bunch to talk about programming and you know the other topics"},{"speaker":"[bryan_boorstein]","startTime":2643.0,"endTime":2646.04,"body":"for a part, too, but let's save that and I will come back to it."},{"speaker":"[aaron_straker]","startTime":2645.934,"endTime":2649.054,"body":"cool. So next week, guys, we will have the follow up part too. to this"},{"speaker":"[aaron_straker]","startTime":2649.134,"endTime":2652.094,"body":"conversation. I hope you guys get some sweet takeaways from this. If of"},{"speaker":"[aaron_straker]","startTime":2652.174,"endTime":2655.294,"body":"anything you want to share with Briryn or myself piing us on Ingram, and we"},{"speaker":"[aaron_straker]","startTime":2655.294,"endTime":2658.174,"body":"will do our best to uh, help you, so thanks for listening."}]}