Mind Pump: Raw Fitness Truth - 700: Lost Episode from the Mind Pump Vault- Mobility & Range of Motion

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. We got a little something special today. We went in the vault. We went back in the vault and got an episode that we forgot about. It's a one-year anniversary. It's a year old.

Starting point is 00:00:23 We totally forgot about this episode. Never aired it. Which by the way, motherfuckers, keep in mind. That's almost 400 episodes ago. So I like to think they were a little more refined. So fucking be nice here a little bit. Dude, we're not as sharp. Bro, I was, so when Doug sent us the file, he's like, hey, here's an old episode.

Starting point is 00:00:38 What do you guys want to do with this? I was listening to it and I was pissing my pants the entire time. Well, I said we got to play this. I'm like, I think, I mean, hopefully, I mean, I know it's nice to stay current, but this is nice. It's football Sunday. Super balls going on right now.

Starting point is 00:00:52 So a lot of people will be watching that. We thought this would be a cool time to drop an old episode that we did that we've never released before. Hopefully everybody enjoys it. But yeah, it was pretty good. Dude, it's a funny throwback. It's hilarious. We do talk about mobility in there.

Starting point is 00:01:06 That's one of the main topics, but it's just classic mind pump banter. So it's, we're having a great time with it. So we hope you enjoy this episode. Also, I do want to say a couple things. Last month, we had a huge promotion. People were enrolling in all of our programs like Crazy. This month, we still have the bundles. Just like we did last month, you could do the Super Bundle,

Starting point is 00:01:28 which is a year long of exercise programming. We have the Prime Bundle, which this episode talks about mobility. The Prime Bundle is designed specifically for mobility and correctional exercise. We still have that on our site. And we have a couple other bundles that combine our other programs together, and we have individual programs. Here's the thing, a lot of people have questions, which programs are best for me? Which one needs this kind of equipment? Can I do this in a home gym? Can I do this at home? Can I do this? How many days a week? All those questions can be answered for you on our website, mindpumpmedia.com.

Starting point is 00:02:00 Just click on the program, watch the video where I break it down. We also did a great video on YouTube. So if you guys aren't following our YouTube, Mind Pump TV, we just recently closed out the 30 days of fitness with Mind Pump, where we actually created a calendar for you guys and a free workout with mobility days every day. And then at the end of it, we had so many questions about where to go from there and more detail about the programs and basically what what avatar fits which one of our programs. So if you've been thinking about getting one of the programs for a long time and you wanted to explain it a little bit more depth, you can go to the YouTube channel, look at one of

Starting point is 00:02:32 the last videos, I'll have Jackie, because Jackie does the show notes, I'll have her put a link in the show notes for you guys where you guys can go directly to that video and watch that detail. Excellent. So without any further ado, enjoy classic mind pump. Here you go. We're gonna do it out here to get it upgrade here. What's going on?

Starting point is 00:02:50 Wow. It's interesting. Yours is different than mine and Justin. It is. Cause we know that you two are the favorite. Spotted. You are for sure at least. I don't think we're so much the favorites

Starting point is 00:03:01 as you're the least favorite. You know what I'm saying? It's not like that outcast. It's like, hey, I like them the most. It's more like I like to release. It's a very different. It's all that harassment like you put Doug through all day. Yeah. Who's the one that invented the phrase? God damn it, Doug. Yeah. That's become a meme everywhere. It's a it's a yeah, it's a catcher's ad and stuff. God damn it. Anything that happens. Oh, fuck, it's raining outside. God damn it, Doug. Damn it, Doug.

Starting point is 00:03:26 Yeah. People are starving and half, God damn it, Doug. It's Doug. Damn it. Damn it. Everybody needs a fall guy, yeah. Hey, do you guys ever watch that show? What's that?

Starting point is 00:03:36 Wow, that was an old school show, the fall guy. The fall guy? You remember that shit? I was like, he had, he had, so it was like, I don't, I watched as a kid, so I probably interpreted it wrong, so I have no fucking idea what, oh, I remember what it was about. He was a stunt guy.

Starting point is 00:03:51 That was his job, but then he kinda like fought crime, and should I think? Was this during the like the Magnum PI kind of era? Yeah, but he had this like sick like pickup truck, and he would always, at every episode, he'd jump something with it. It was like, what? Yes, it was like the, when we kids, when was it? it. It was like, what? Yes.

Starting point is 00:04:05 Yeah, it was like the, when we kids, when was it? That was like the golden era of TV. Then he had like, air wolf, in the air, like, all of the AT, the air wolf, the AT was a bit bad.

Starting point is 00:04:14 Air wolf was the fucking big dick of military. I actually was, I was actually thinking about getting a say, but in the, best song ever. Best song ever. How's he gonna remember that? He remembers every little fucking studio.

Starting point is 00:04:27 But what they did is they Sal has a photographic marry for science studies. You can just to remember commercials. I remember all commercial, all TV. That's a song. That was a song. He couldn't be more, any more like my best friend Justin.

Starting point is 00:04:40 That's what we call him sports center because he remembered like the guy just remembers the most random fucking numbers and facts. Well, so here's the thing about you apply that to something that makes us millions of dollars maybe I am right now so let's put him on a game show what if I know he shit that's so let me ask it was air wolf again I was young what was the premise like they had this badass helicopter and they fought crime with it seems It seems excessive. Yeah, it was the crazy one, right? The crazy copter that was... Yeah, hella fast and it had frickin' the mini guns on it.

Starting point is 00:05:11 Yeah, they have missiles or mini guns. Everything. I had everything on it. Oh, shit. That was the era of like super... Because night right now. It was all about helicopters, dude. Because even Magnum PI, he had that...

Starting point is 00:05:22 Buddy that had a helicopter. It just seems excessive. It seems excessive to me or whatever. Like if you're fighting regular crime, like, oh shit. Yeah, but you Magnum P.I. he had that buddy that had a helicopter. It just seems excessive. It seems accepted to me or whatever Like if you're fighting regular crime like oh shit. Yeah, he needs a helicopter that guy's mugging that person over there in a fast car Get the air wolf which is a military bait. You know, it's a fucking got missiles You know what I'm saying? Well don't you shit? You just blew up the whole shit. Don't shoot some shit Don't you think that was kind of the beginning of the era of like where we like a lot of TV Oh, you need a van when you think about a lot of like our TV the era of like where we, like a lot of TV, you need a van.

Starting point is 00:05:45 When you think about a lot of like our TV shows, like even like the Westworld, a lot of them are based on like real stuff that's going on that we just, not a lot of people know about, you know? Yeah. They take a little bit of it in the next band. It would be like that. Yeah, of course like,

Starting point is 00:05:58 Aero Wolf, there's probably not a guy who did like what he did in the show, right? It wasn't as cheesy as that. But they take from some, you know. A brand like stealth helicopters. Yeah, yeah, of course they I think the technology was around by the So look who we're at now, dude, so those are everybody thinks is aliens. It's just fucking advancing So those are 80 shows and the 80s was the era of like the end of the cold was towards the end of the Cold War

Starting point is 00:06:21 It was about like big-time militarization like Cold War. It was about like big time militarization, like big guns. It was fucking Schwarzenegger and Stallone and blowin' shit up. Huge. And so it just spilled over into TV, I think. And so that you had the A team who had that fucking mini band.

Starting point is 00:06:37 I'm getting us that band. Dude, no you're not. Tell me, how would you say, we just went to a, last night we went to a seminar. I was gonna roll out. It's gonna roll out. It's gonna roll out. It's gonna roll out. It's gonna roll out. It's gonna roll out. It's gonna roll out. It's gonna roll out. Like we just went to last night we went to a seminar. I don't know if we would have rolled up to Lou lemon and came out of our black 18 fucking vans roll out tell me people would not be like holy shit

Starting point is 00:06:52 But I want it also would have chained gold chains all over him. Oh, we he be not like strap like fake grenades Oh, he'll be Mr. Dean you can't do that anymore. I'm being a fool. You can't do that I'm down. Well, I wouldn't't have to paint my skin or that. I would just have hair or that was crazy. I wouldn't be crazy like that. There's traces. I wouldn't do that. You could come out blackface.

Starting point is 00:07:13 No, you can't get away with that. I'm just trying to be Mr. T. I'm the man behind the man. No, I don't know how the hell he got away with that. What do you mean? That was epic. Trisha's comedy. Trisha's comedy. Yeah, that's great. No, I was glad he did the hell he got away with that. What do you mean? That was epic. Trizos comedy. Trizos comedy.

Starting point is 00:07:26 Yeah, that's great. No, I was glad he did. We're technically in the comedy. Aren't we, aren't we, right? Doug, we're in the comedy in fitness. Fitness and comedy. That's right, we do that to cover our ass. No, we can, yeah, no, we can get away with what we want.

Starting point is 00:07:37 We can say some bullshit. Peter Foo, I do want to vent like you guys. We were comedy. But first, fitness second. But besides, missiles and shit, I would also like in the back a rotating bed inside the van. Oh, oh, no, that's yeah, that's special I haven't you ever wanted years like on ceiling. Maybe haven't you ever wanted to do it in a moving car? You know what I'm saying that that would get crazy exactly. Oh, I see yeah

Starting point is 00:07:59 Yeah, it's all bumping around and then you're in the back. No, it's driving. It's lots of course stability I mean a lot of stuff going on. Yeah, trust you got trust the driver. New driving. It's lots of core stability. A lot of stuff going on. Yeah, trust the driver. Can people see inside? I don't know. It's exciting. You know what I mean? All those factors, I feel like, would make it a van

Starting point is 00:08:13 that you had sex and while it was driving. Is there a porn that you didn't know? The porn. Sounds a freak. Sousa grig and safe. Sounds very, yeah. No, no, someone else is driving. You'd be stabbing not.

Starting point is 00:08:23 You know, things. It's an example of not safe sex. What That's an example. Hey, yeah, hey Adam. How did you break your dick? Well? I was having sex in the in the team van Over a speed bump. We're in San Francisco. We had a bump. Oh Snap the right in half That's not even funny. Why is that? You can't make a pogos. Why can't we make dick jokes like that without everybody going,

Starting point is 00:08:47 ooh, because we know we were, we weren't Katrina and I were just at a movie. We just saw, uh, can you really break your dick? Yeah. Is that possible? Yes. You can, that was weird the way I said that. Yeah. Yeah.

Starting point is 00:08:58 Oh my god. Yeah. So certain. It's like, he's like three times for me actually. It's like, it's like, it's so glad you out. It's like three times for me actually It's so glad you out! It's like you went backwards and puberty like I'm gonna go back No, yeah, you definitely can break your dick For sure

Starting point is 00:09:13 Wow Yeah, there's places I'll see pictures You hear a snap You hear a snap Oh Massive internal bleeding Can we stop

Starting point is 00:09:22 Can we change the subject please? And then And then And then you get a bone uh... but you can break the the the tissue it's the what is the tissue called cavernica cavernica fuck i remember it's not the cuckoo cut that the corpus callosum that's in the brain but anyway

Starting point is 00:09:36 it uh... it getting your heads mixed up it snaps and then and then i think many times your penis then is misshapen well now you have a wonderful, you know, we're in like some scar tissue build up. You could probably add an inch to it or so. So, circumference wise, it could be a strategy for some people. Just repeatedly break your name.

Starting point is 00:09:54 So, I was saying, I was starting to tell you guys we were in the theater. Katrina and I just watched, it was before we watched Founder, right? So, I told you guys we went and saw Founder Ray Crock, but it was another movie we watched. And it wasn't a good movie, but there was a scene where the guy gets just from behind,

Starting point is 00:10:09 comes up and just kicks, gets kicked in the dick, like full everything, right? And it was so funny, because the whole theater, all the men, oh, I did like this perfect timing, like harmony. Katrina Surtz lavish, she goes, oh my God, did you hear all the mitt?

Starting point is 00:10:25 Like every, like, you know, it's like it's seen. Everyone's in the scene, right? This is action scene. Oh, whoo, whoo, and then, and then the scene comes with a guy gets kicked. Oh, the whole audience at what, like it was like all at one time. It's because, and they say men are empathetic.

Starting point is 00:10:38 We're empathizing. Only for that. Ooh, we can feel, you know, it, girls hurt too when they get kicked in the front, but it hurts them too. The front butt? Yeah, but never is pulvicitis foot. I call it kudur.

Starting point is 00:10:49 I call it dekudur. You never heard of that term, the front butt. Kudur punch. Yeah, if they get kicked there hard, it hurts too. There's a lot of nerves there. It can get them a fat lip. It's not good. Oh, man.

Starting point is 00:10:58 Wow. Yeah, so you don't wanna kick anybody in the groinish area. Although they have those Kung Fu masters, have you seen the videos? Where they can somehow summon their Chi and just repeatedly receive blows to the neck and handle it somehow. Is that all about?

Starting point is 00:11:16 I've seen those videos where there's like a dude and he's like, oh, yeah. And then they'll go by and they'll hit him in the back with a two by four, boom, two by four, they'll hit him in the head and it will, four boom two by four They'll hit him in the head and it will make it to and then he did kicks and that's the last move Someone comes up and just blast him in the dick several times You've never seen these videos and the guys just chill. I have yeah Have you ever have you ever been in a fight where someone's hit you and kicked you in the dick or even they're punched you in the

Starting point is 00:11:39 Dick before no, I had some guy Trent twist twist my off that's I did that wow you twisted it guys yeah yeah that was in the bottom of a rugby scrum this guy's fucking just just squeezing the shit out of my nuts did he really yeah I just like put you away out I was punching and scratching my way out did it was horrible and you but you actually did do that I remember you said some guy got on top you yeah yeah he was a wrestler I mean wrestler guy get on top of me I'm not a wrestler and fuck first thing I did was grab his dick real some guy got on top of you. Yeah, yeah, he was a wrestler. I mean, wrestler guy got on top of me. I'm not a wrestler. And the first thing I did was grab his dick.

Starting point is 00:12:07 Real quick, I was on top. Real quick. That is the move. It is. Yeah, I remember there's like a group of people that were, of course, you know, there's always a bunch of, you know, people standing by, cheering fights on when fights happen. Uh, and I remember everyone going,

Starting point is 00:12:17 oh, you just, oh, you can't do that. You can't do that. Oh, look, this is a fight, bro. I'm trying to live right now. To do what? Rules? This is going to rule. You to live right now to do what a rules. Who's gonna rules? You know what's funny?

Starting point is 00:12:27 To your mother rules. If you think rules are to street fight, who makes the best thing? If you think about it, if you're in a street fight and your primary, like your number one go to moves are, I'm gonna pick three moves, you ready? Okay. Kick them in the dick.

Starting point is 00:12:40 Yes. Number one. Bite. Yep, bite. And poke in the eyes. You're probably gonna win. Yeah. You're guaranteed a win. I'll give you a strategy. Bite. Yep, yep, bite. And poke in the eyes. You're probably gonna win. Yeah. You're guaranteed a win.

Starting point is 00:12:47 All great strategy. And the funny thing is, those are the last things that I would think to use. And a fight because immediately I'm thinking, punch, jujitsu, but the reality is I should just bite the motherfucker and kick him in the nuts. Absolutely. And like eat a piece of his face off,

Starting point is 00:13:02 punch, kick him in the nuts, and then you'll win every time. And just act really crazy. We talk about paradigm shifting. We saw those guys that just take their pants off, and then everybody's like, oh, I don't want to run away. I don't watch that video.

Starting point is 00:13:13 Oh, that would be pretty funny too. Get ready to get a fight and get naked, but it totally works. Yeah, cause you're like, oh, it's crazy. Could you imagine being in like a bar or a situation like that with all this testosterone ego going, fuck you, no fuck you man,

Starting point is 00:13:24 push each other back for them You're like oh, yeah, and you just get naked. Yeah, I'm ready You ready motherfucker? Oh, yeah, yeah either he's too ready if you get naked They'll probably won't want to fight or if you just take a shit those two things right there are probably guaranteed to avoid a fight I don't know anybody. It's another great stretch. I don't need anybody in the world that will want to fucking Tussle with you when you shit yourself I'm cool. I'm cool. I don't need that Is that a real word or I just make that? It's a good word actually Sounds like a yeah, it sounds like a yeah, you guys are kind of like Southwestern you can tussle with your lady too though

Starting point is 00:14:02 You guys are kind of like Southwestern you can tussle with your lady too though Tussle you need to do a tussle this week You can tussle with your lady to a treasure trove of flowers You know it you know what Adam did earlier gave a treasure trip Adam. We got in a big old tussle Adam took some neutropics and his verbal fluency is just approved He's he's he's several words that's never He's a trove I've been dying to patrol somewhere I Figured I combined it with that one. Yeah, it's kind of like beetroot Does it work? I mean like his word yeah, anyway, I just thought of a good Instagram handle now

Starting point is 00:14:35 If you're like if you're like one of those chicks like wrestles dudes and it's kind of like those fetish things You could call yourself like tussle with muscle or something like that That's what muscle tussle I bet or something like that. That's what muscle, yeah, muscle, tussle. I bet you that's already taken. Someone's done that already. Let's hash that. Let's try. How'd you guys get new muscle? How'd you guys like the seminar last night at lemon?

Starting point is 00:14:53 Lululemon. Lululemon. Lululemon. Lululemon. Yeah, you know what? I have to say that was probably Katrina was asking me like my assessment of it when we left and she goes, what do you think we think she's all nervous because she was like, I felt like, you know, there wasn't, I was really disappointed. I wish there was more people there. And I thought,

Starting point is 00:15:10 well, you know, I actually thought it was a decent showing considering where we're at. I mean, that was a small setting to try and fit 100 plus people in there. So I said, you know, I don't think it could get more challenging of a group of people for us to talk to. It was a running runner's group. Yeah, it was a runner's group. And they're immediately looking at us and they're thinking like, right away. Yeah, right away.

Starting point is 00:15:31 Who are these assholes? Me, yeah. Nobody, literally like, I mean, there's like a handful of people that actually lift weights. Everybody else are avid runners. Some of them were ultra marathon runners. They were running group. The only group I could think of that could be more challenging talking to would be possibly a

Starting point is 00:15:48 CrossFit group. I think it would be easier. I think it would be easier to stay lift. Exactly. That's why I said, I don't, that's why I told Katrina, I said, I think that went the best it possibly could because nobody left. We didn't have to. Anyway, quite a few people looked very interested. I had a lot of people stay afterwards. I saw you guys, but we were all busy talking to a line of people afterwards. So we definitely struck a chord. I think that I was surprised.

Starting point is 00:16:12 I think they were surprised. I got more wisdom. I think they were surprised that we knew what we were talking about. Because I think they looked at us. Well, that was the most common thing that Michelle and everybody came up and told me afterwards, like, hey, those guys were really smart

Starting point is 00:16:26 automatic right we get judgeable or really smart or we just exceeded their expectations it's more of a step above the initial pressure it's not hard when you've been and maybe that's the you know that works toward vanish looking like a budget dummy come in like with a very low standard it's a great strategy. I barely even shaved.

Starting point is 00:16:46 I mean, you know, it's true. I mean, yeah, we appear super smart just because we looked the way we do and we're in the fit and industry. If we were all, that's what's going for us. If we were all neurobiologists, we'd be idiots. Yeah. Hi, my name's Salmon, neurobiologist. I'm from God.

Starting point is 00:17:02 He's way dumber than I thought he was. For a neurobiologist, he's a retard.ural, I'm off the way. I'm from Denver. God, he's way dumber than I thought he was. For a Neurobalologist, he's a retard. I got a lab coat. But for a new head trainer, I'm a fucking genius. That's right. I had a good time with you. We know what we're doing. I had a great time there talking to people.

Starting point is 00:17:15 Here's the thing about Lululemon. It's definitely not my typical scene, and here's a lesson that I learned last night with Lululemon. I learned a very, very good lesson because even as much as I try not to get a, you know, preconceived notion about a place or people or whatever, you're still lingers. There's still this little bit that'll happen. And what I mean is I went in there, we did our thing, it was great.

Starting point is 00:17:42 And then she's like, hey, I'm going gonna give you guys 40% off Lululemon clothes I never buy Lululemon clothes because to me Lululemon just seems For girls, you know, I'm saying it just kind of seems for girls. It seems like it's it's a little bit It's yoga-ish, which is cool. There's nothing wrong with that But it just doesn't seem like something that I'd want to wear Because I had that preconceived notion. Well, I tried on some of their clothes, and I'm wearing some of their sweats right now. Let me tell you something right now.

Starting point is 00:18:08 Fucking sexy. They're comfortable. No, we gave you compliments coming in rock and roll. They got good clothes, like really, really good, high quality stuff, and it looks really good. So I'm mad that I never really took them seriously. Yeah, they're thoroughly impressed. It's a little tough though.

Starting point is 00:18:23 I mean, their sizes are, they're not quite designed for me. Like, you're quite made into the meat market yet. Yeah, like, most of the stuff I have to wear from there is like double XL, because their XL is kind of like a, I mean, you're wearing, what's that double XL? They do, but the double XL just gets wider. I hate that.

Starting point is 00:18:43 I think you're just fat. Yeah, it's exactly it's a double upsell. You're one of us or you're fat. If you've ever put like if you've ever shopped and you put like An exhale shirt and a double exhale shirt like lay him over the top of each other. It's not longer. It's just wider Yeah, it's just wider. So that's the frustrating part for a guy like me is I don't need it In fact, it could be a large as far as how narrow it is. I'd need it to be longer. So it doesn't turn into a belly. So you're more of a more of a not so much of a width person. You're more of a length person. It's a good close. Yeah, we're identified. We're talking about my shirts, right? Yeah.

Starting point is 00:19:21 Yeah. Yeah. Yeah. It's time. That's. Yeah.'s turned out, it's turned out. Yeah, that's true. You know, it's interesting. We talked a lot, so we're obviously talking to a group of runners and we figured, God, the best thing we could possibly talk about with these people that they'd probably be interested in would be one rep max powerlifting. Just kidding.

Starting point is 00:19:38 We talked about, we talked about priming their body before. Priming and mobility. I told you, we should have just started off like flexing and doing a whole routine. What I wanted to say is I was going to introduce everybody and I was going to introduce myself, Adam, and then I was going to say, and I'd also like to welcome Justin Andrews, the world's heaviest ultra marathon runner. Just to say a thing. Oh my God, I wish you would have done that.

Starting point is 00:20:02 You know what? Next time I'll wear a medal and we'll totally go with it. Yeah, I won this medal. I wonder how many people I've been in. I'm in the world's fastest cancer battle world. Record you, the happiest fucking older marathoner. This isn't add up. To give you guys context, the normal you can hear him miles away.

Starting point is 00:20:21 The average marathon runner would need to carry two other marathon runners in order to equal the girth and weight. It's like a seven day challenge you have to eat somebody to finish. Yeah, so, but anyway, so, no, but we talked a lot about mobility and stuff and we talked about, at one point Adam, you were talking about squatting, sitting in a squat,

Starting point is 00:20:41 getting into a squat. You know, it's been a while since we kind of went down this, I think it was last year, mid last year. We went on this little kick where every other episode or so, we were doing just on like a body part or, and I remember that we all had great feedback and we said, you know what, we need to make sure that we still visit some of the basics because, you know what, we need to make sure that we still visit some of the basics

Starting point is 00:21:05 because we get so caught up in all like the new cutting edge science or what's new here and what's new there and like the competitive edge of everything and it's like, you know what, so many people neglect the basics and or totally just don't understand the importance of it and understand that focusing on that and mastering that will benefit us so much more

Starting point is 00:21:30 than all these other little things that we talk about or people are much more asked questions about getting the competitive edge. So much more, when you think about the squat, we're not talking about working out with squats, although those are obviously also squats, we're just talking about just being able to get into a full sit-down

Starting point is 00:21:48 Feater flat. Yeah, feet are flat. You've got good posture. You're comfortable squat position You know, some people call it and I don't necessarily like this name because it's a little I find it a little offensive, but they call it a third third world squat where you see people who sit in a squat and they'll pick rice. It's like a resting position. Right. For most of the rest of the world. What people don't realize is it is a very, very basic, normal, natural part of human function.

Starting point is 00:22:18 And in modern societies, we've eliminated it out of our day because when we sit, we sit in chairs. When we poop, we poop on a toilet, that's a chair, we never squat, we never do anything in that bottom position, and we completely lose our ability to do something that our bodies are completely designed, that are designed or have evolved to do. And if you don't believe me, the average toddler,

Starting point is 00:22:41 the average toddler who learns how to walk can sit in a squat, and in fact, when they play, many times they do sit in a squat. Something we're designed to do, just like walking or standing, but because we never do it anymore, we've lost that ability. And along with losing that ability, we lose a lot of the benefits of being able to sit in that position, that comfortable position. And I'll use myself as an example. I mean, here I am, a guy that works out,

Starting point is 00:23:06 consistently has done so for a very, very long period of time. And I lost my ability to sit in a squat. Now I could do a barbell squat and I can get down to parallel and maybe even a little below parallel. And for me, that was my assessment of a squat. Can I squat slightly below parallel with heavy weight? I'm cool, I'm happy.

Starting point is 00:23:27 I can do this. But as we started getting deeper and deeper into human movement and mobility, and especially watching your progress, Adam, with being able to sit into a squat and then working with Dr. Brink. And here I am, I can't fucking do it. Like I can't sit in a squat.

Starting point is 00:23:46 Why can't I sit in a squat? This is like something I should be able to do. Part of me was like, almost in disbelief. Like there's, I think there's something wrong with my hips. I just can't get down there. I feel like something's locking up. I feel like it just doesn't work. And then going through testing and finding that,

Starting point is 00:24:00 actually do have that range of motion when I'm laying on the floor, just when I'm standing, I can't get into a squat. And now I've been practicing over the last, I'd say three or four months, and now I can finally sit in a squat. It's not comfortable, but I can do it. And I made such huge improvement. Huge improvement over the last three months. And I'm noticing the benefit in other exercises and stuff that I'm doing, and it just really solidifies just how important that fucking position is. Like it's so important to be able to get into a squat

Starting point is 00:24:31 and just sit into a squat made for it. We're totally made for it. In fact, there's that squatty potty product, which is actually quite popular, which is basically a step stool that you put your feet on when you're sitting on the toilet. I give kudos to Onet for having them in their bathroom stalls. That's right when we went on that they had a little squatty potty. And what it does is it puts you in this squat position

Starting point is 00:24:54 because that posterior pelvic tilt is actually quite beneficial to being able to poop and that humans probably sat in that position to poop. Women giving birth probably sat in that position to poop. Women giving birth probably sat in that position, giving birth. And now in hospitals, they include these little harnesses or whatever these, like, lower health. I remember that because when my wife, like initially, because everything that she's done has been so, like, clinical and medical-based because she works in a hospital and everything.

Starting point is 00:25:24 So she really wanted to kind to go outside of that and research more about natural ways. I think God, we didn't do a natural birth at home or something crazy like that, but pretty much utilized a lot of those different positions and techniques and squats and all these kinds of things. We had a doula to help with the process of that, which I thought was really cool. And but yeah, there was a lot of natural positions like that that helped to kind of move things along if you use your body. Oh, so she was standing and squatting.

Starting point is 00:25:55 How did she, now how did she, when it was time to deliver your kids, did you do the epidural? No. So she didn't do anything. No. How did she deliver the baby on her back? Were she standing? Well, she kind of started in a lot of different positions and then ended up on her back. Okay. So she was moving to get it going and then she actually went on her back. Yeah, exactly. Wow. That's making Adam really uncomfortable. Wow. Wow. That's really cool. Yeah, it was

Starting point is 00:26:21 awesome. I mean, one of the things to keep in mind is when we're talking about this, is we need to differentiate between range of motion and control range of motion. Right. Because those are two very big things, you know what I'm saying? So, I don't know if you want to get into a little bit of that. Well, you know, I think something too that I noticed because this was something that, I think the way you feel right now, I remember going through this in this last year. It's been life changing for me, really has.

Starting point is 00:26:51 I've been somebody who's battled with low back pain for years and years and years and it was the reason why I didn't squat. And anytime I would squat, man, my low back would just light on fire. And then I would avoid it for a while, then I'd revisit it, and I'd be like, God, I just no joke, I would do a couple sets. And anything over five plus reps, I'd be laying on the floor, and my low back would just be on fire. And so I just justified not doing them.

Starting point is 00:27:21 And it was, and I heard Brain Class night talk about that and that's this people go like, you know, stop squatting because the squat hurts them. And it's like, no, the squat didn't hurt me. And the squat's not what's hurting me. It's my mechanics or what's hurting me. You hurt you. Yeah, I hurt me. And you know, once I started looking at it like that, and then we started addressing all the issues I had that was keeping me from able to go down all the way into a baby position. I started to notice relief in my low back and I was sleeping better. All my other movements became better.

Starting point is 00:27:55 And it isn't so much that the squat relieved all that. It's all the work I had to put in to get to where I could squat full range of motion. So the opening up the hips and working on my ankle mobility, that's what relieved all this pressure that I had in the whole hip complex that was bothering my low back so much. And it really, it wasn't a lot of hard work. It was just a lot of consistent things that I needed to apply to my day. I think once that kind of light bulb went off for me

Starting point is 00:28:30 that, hey, I don't need to do these like long stretching sessions or go in row in some yoga class. I need to find a couple of these moves that are making an impact and opening my hips up and I just need to just do them as much as I possible. You know, God damn, you know what? It's so true with all types of learning and I want to be very clear before I forget this, this kind of just popped up in my mind. One of those epiphanies on how

Starting point is 00:28:58 you can communicate certain things and we got to keep in mind it's very important to communicate things in different ways, because people, one of those ways might resonate with someone and they'll finally fucking get it. And here's just something that just really strongly resonated with me, is that you're not training your body, you're not, you know, trying to improve flexibility through doing all these different, you know, movements, what you're doing is you're trying to learn, okay, whether your body learns or your brain learns, it's all the same fucking thing.

Starting point is 00:29:26 You're just learning something new. And if I wanted to learn a new language, okay, you talk to anybody who's ever learned another language. The most effective way to learn a new language is to immerse yourself in an environment where people speak that language. It's far more effective than taking hardcore learning classes, you know, one hour, two hour classes a day.

Starting point is 00:29:49 It's much more, you learn much better if you're just kind of exposed to it throughout the day because it's where you're at. You're in that country. And even though you're speaking English, you hear a lot of French still and you're exposed to it. Your brain learns better that way. The body learns better that way as well.

Starting point is 00:30:05 So rather than interesting that we have such a disconnect to that, so we think that just by doing this occasionally or just in the very beginning, you're just gonna absorb all of that. Like your body's gonna respond exactly to that that same protocol every time. And though you haven't really gone through the part where you really have to teach it to do that.

Starting point is 00:30:24 That's what I'm saying. I think people think of like, oh my God, I gotta get better mobility. So what I'm gonna do is I'm gonna dedicate one hour three days a week to working on mobility, which sounds like a lot, right? If you're talking, if you hear that, you think, wow, that person's really committed,

Starting point is 00:30:41 they're dedicating one hour, three days a week, just stretching a mobility, and it's way better than nothing. You're dedicating one hour, you know, three days a week, just stretching a mobility, and it's way better than nothing. You're definitely gonna get benefits, way better than nothing, but it will not compare to the individual who just throughout the day fucks around with mobility. You don't need to dedicate an hour of intense mobility,

Starting point is 00:30:59 it's just literally 10 times during the day while I'm doing something, I get in sitting a squat, or I sit in this position that I'm stretching my hip, or I put myself in a position where I have to support myself, just works on that mobility. Are you hover poo? Yeah, that, exactly. That makes so much bigger of a difference,

Starting point is 00:31:18 and I'm watching you do that, Adam, I'm starting to do that now, and it's like, fuck, it's like night and day, I don't have to even dedicate an hour to it at all. No, it's not that. I just do it throughout the day. It's not even that it's not daunting at all. It's not, it doesn't need to be this,

Starting point is 00:31:34 it doesn't need to be this huge session or this workload. It's super structured. Yeah, you know, last night, and it's such a common question, right? So last night when we were talking to this group, you know, the girl raised her hand and she's like, okay, well, you know, what are some, you know,

Starting point is 00:31:52 simple things that I can do and, you know, how fast can I do? Like it's like, everybody wants to know like, how little can I do with this and, you know, see? How fast am I gonna get fixed? Yeah, exactly. And how fast am I gonna get fixed? And,, exactly. And how fast am I going to get fixed? And, uh, Brink made a really good point of saying that, listen,

Starting point is 00:32:09 if you're, if you're dealing with aches and pains and, and you know, something isn't right with your body, um, and yet you have this passion for running or you have this passion for lifting weights or, you know, this passion for a sport that you love to play and you're like, okay like, okay, Adam, what do I need to do to fix this while I'm playing? What is it? And the real answer is that if you really care

Starting point is 00:32:34 about getting rid of the pain and learning to move better, then that needs to become the priority, and then everything else you kind of fit into that. And I think that's where we go wrong. First, is that becomes the mentality is where we don't want to interrupt, you know, what we're currently doing that we love to do so much. You want to maintain whatever performance you have

Starting point is 00:32:55 and you don't want to see any numbers drop. Yeah, ever. And when in fact, if you were willing to go through the process of allowing some of these metrics to kind of fall a bit to really build and fortify your joints and range of motion and strength in these ranges of motion. You come back, you exceed, you know, those numbers. But you get your name.

Starting point is 00:33:17 That's the, I'm not going to be able to exceed it. If you don't, you know, if you're not willing to compromise that. That's the irony and the whole thing. The irony is, if you stop, if you stop doing all your intense training so that you could dedicate your time to working on correcting imbalances or eliminating pain or improving mobility, the irony is at the end of it all, at the end of the long cycle, when you go back to your intense training

Starting point is 00:33:43 and you get back into getting performance also, you're going to end up better off from a performance standpoint anyway. That's the irony, and it's really, if you really think about it gentlemen, it's actually a poor relationship to exercise. Absolutely. When you, someone tells you, hey listen, you need to dedicate the next four weeks to all you're going to do is correctional exercise and mobility work to fix the fact, to work on the fact that your back bothers you,

Starting point is 00:34:07 your hip bothers you, or to work on your mobility. And the person freaks out like, I can't not like lift heavy for a month, right? You can't hit it right on the head without that. It's a bad relationship to exercise. It's awareness. It's no different than the debate we got into

Starting point is 00:34:21 when it's talking about nutrition and the awareness, with the levels of awareness, the same concept is true with training and taking care of your body. People just, they wanted to, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, go about your day and do these other things, but it's there and it's just a matter of you being aware of it or ignoring it and continue doing all the things you're doing until it gets to a point where you can't ignore it anymore. And then now, which is what I feel like people do with food. It's like you have this food addiction or you have this food issue and you keep doing shit until all of a sudden the doctor says, hey, guess what, you have diabetes? Or, hey, guess what, this is shutting down on you or this is blocked now, and now you gotta fix this. Then all of a sudden, we have our first bit of awareness. Like, oh fuck, I do have a problem.

Starting point is 00:35:14 I do have a problem. But I still like that, so can I get a pill? So the trick is, for all of us, to become more aware, way before we get ourselves into these major issues. If you already have these little things that you're, these little nuances that you're noticing about your movement and your body, now start addressing them now. So they don't become this thing that limits you from doing basic movements later.

Starting point is 00:35:38 And I'll tell you right now, if you're not squatting and you're not squatting because it hurts, it's not the squat that's hurting you. It's you that's hurting you and you need to address that. There's your first step of awareness. Stop neglecting that movement. You don't, and in fact, if you can't squat right now, then that should be the main focus of your workout. It would be no different. Look, it's imagine right now if you just all of a sudden couldn't walk. Would that become a priority of yours? Over everything else, you better fucking believe it.

Starting point is 00:36:07 Like all of a sudden, if you lost your ability to walk, you're like, I am dedicating some serious time. Look at Dr. Terry Walsh. Right, to learning how to walk, right? Well squatting is right up there. It's right up there in terms of being a fundamental movement of the body, and if you can't sit in a squat, you should definitely dedicate and prioritize some time

Starting point is 00:36:27 to be able to sit in that squat because, what I'm learning on a personal level now, I'm learning this, I knew this objectively, but I didn't experience it on a personal level just because probably because I kept myself in a little bit of the dark, right? There was a little bit of me that still remained in the dark because I still like to squat heavy weight,

Starting point is 00:36:44 I still like to be able to pull my 500 pounds off the floor. I still like to do all those things. But now I'm realizing that my inability to be able to sit in a squat was actually impacting all everything. It was impacting how I worked out. It was impacting how I felt when I moved, when I sat. And like what Adam's talking about in terms of paying being around a one or a three. And then, oh, now it's at a six. I gotta fix it, oh, it's back down to a three now, I'm cool, like, why are we okay with that? Why are we okay with setting us a low, such a low standard where, okay, now it doesn't hurt us bad,

Starting point is 00:37:14 I can get about my day, like how awesome would it be to just not have it at all? You know what I mean, how great would it be to just never feel that pain? How great would it be to get into a movement and just get into it? Or you're just... Yeah, and I think there's less business around that.

Starting point is 00:37:28 You know what I mean? The business around pain is definitely around like, what can... Treating it, right away. Yeah, treating it and then putting you right back in the mix and that's the mentality that we've always had, especially with athletes. And you know, I'll tell you what,

Starting point is 00:37:41 dedicating, you're changing the focus of your goals. This is key now. If you're one of those people that's got kind of a poor relationship to exercise, like I did and probably still do a little bit to where it's very difficult for me to stop the heavy lifting so I can focus on other things because I feel like, oh no, I'm going to lose the strength or, you know, that's my favorite thing to do or whatever. What you got to do, what helps me is to change my goal, change to focus on my goals. Now, I'm thinking about strength, all I'm thinking about is improving control range

Starting point is 00:38:09 emotion, improving mobility, and now that I'm focusing on that particular goal and I see progress there, it becomes really fucking fun. It becomes a blast. And here's a side effect that I'm noticing now is the fact that because I can get into deeper ranges of motion, it sucks saying this, by the way, because it's like duh, I've talked about this a million times, but I just ignored it for myself. I actually build more muscle. Like I noticed now my legs are starting to look,

Starting point is 00:38:31 I'm not lifting with nearly as much weight in the squak, I'm really focusing on just trying to sit in that squat with weight, but I'm looking in the mirror when I'm flexing my legs and stuff, and holy shit, they actually look a little bit better. Like I haven't lost, not only that not a lost muscle, but I'm actually starting to see what seems to be better muscle development.

Starting point is 00:38:49 Certain ranges have an experience, any kind of resistance. That's it, that's it. I'm making my muscle stronger. I'm earning certain parts of what your muscles function is capable of. And we need to talk about, you know, what range of motion, the difference between range

Starting point is 00:39:03 of motion and control range of motion. This is something that Dr. Brink blew my mind in when we first met him in his office. He put me in a 90, 90 position, which is, it's a hip, external, external rotation of the hip. So one side is externally rotated, one side is internally rotated,

Starting point is 00:39:22 I'm sitting on the floor. And he's telling me to lift my back foot off the floor while keeping my knee down on the floor. So I'm internally rotating my hips even more, and to do it with my own power and strength. And I could get off the floor maybe an inch at the most, with lots of like, ah, that's a strain and tension, right? And he says, well, you know, he tells me,

Starting point is 00:39:44 he says, why can't you get any higher? I'm like, well, I just, I don't have that range of motion? And he says, well, you know, he tells me, he says, why can't you get any higher? I'm like, well, I just, I don't have that range of motion. And he goes, no, you have that range of motion. He takes my foot with his hand and he pulls it up. Like a foot. Like pulls away the fuck up. And it felt really weird. I'm looking at it and I felt disconnected to my leg.

Starting point is 00:39:57 Are you breaking me? Yeah, I didn't feel connected to my leg. It was like, oh, whoa, this is a range of motion. I didn't even know I had. And he says, now try and hold it up here as I let go because he's holding my foot up there. He lets go of my foot and I can't. I don't even know I had and he says now try and hold it up here as I let go because he's holding my foot up There he let's go over my foot and I can't I can't hold it and he says okay, so he goes the range of motion exists It's there the problem is you don't have control in that range of motion

Starting point is 00:40:15 You have no strength within that range of motion and it was like a light bulb went off in my head like holy shit I have way more range of motion than I think I do. What I'm lacking is strength within that range of motion and control. And that's the important thing. Range of motion is nothing without control. It means nothing unless your job is to fit yourself inside of a small box and just relax and sit in there and you're some kind of a, you know, a performer like that. But if your job is to move daily or perform in a sport or workout, range of motion means nothing unless you have control.

Starting point is 00:40:47 Otherwise, if you can't get into it, or if you do get into it and then you have no strength, that's instability, that's an injury waiting to happen. Or if you can't get into it yourself, well then it doesn't even matter. You know what I'm saying? And I think this frequent getting myself into these positions with tension,

Starting point is 00:41:04 like what I'm doing throughout the day now is I'm getting myself into a squat, a bodyweight squat. I'm trying to sit in that squat, and rather than relax in that squat, I'm trying to, yeah, I'm trying to kind of stay there with control right now, because it's new for me. I'm taking my feet, and rather than letting them pronate, I'm actively trying to stay more on the outsides of my feet.

Starting point is 00:41:24 I'm trying to press my knees out. I'm trying to press my chest through, even though I'm not getting very far with it because obviously my... That's an interesting thing. Once you start really identifying how much pressure or where you're applying pressure with your feet, and I see my big toe wanting to lift up and my feet pronating a little bit. I'm self-correcting as I'm getting dropping into a deeper stance in the squat. But it's like, if you can really start to slow down and figure out what your body is already

Starting point is 00:41:56 doing and compensating, it's interesting because then you really can understand, wow, if I just focus on grounding myself better and working on these little articulations with my feet, it makes a massive difference. Like you don't feel those little twingy aches and pains that shoot up your leg. So Jessica is very proficient in range of motion, inflexibility type training.

Starting point is 00:42:24 She traveled and worked for four years to Cirque du Soleil. And so she had the amazing ability, excuse me, the opportunity, I should say, of training with the best in the world when it came to flexibility, mobility, tension, control, because these are all contortionists and performers that do just ridiculous

Starting point is 00:42:45 feats of you know human movement right. And so she really took to and enjoyed silk training. So for the listeners who don't know what silks are, it's those big, massive pieces of fabric that hang from you know high point in the ceiling and then a performable climate and then wrap their body with it and support themselves in the splits and do back bends and twist and hang upside down and it's really beautiful, it's really amazing. But from a physical standpoint, when you analyze what they're doing, is you literally have to have

Starting point is 00:43:14 ridiculous ranges of motion with control because you're supporting yourself on these silks. You can't relax on the floor in a stretch or whatever, you have to support yourself. And so she has incredible flexibility, but good control within that flexibility. Like she can get in the split, but the splits worship support herself,

Starting point is 00:43:33 one foot on one silk on the other silk, which is different than just sitting on the floor in a split where you can just relax, right? Oh, it's what makes Jujji so impressive. Exactly. That people don't realize it's like, it's one thing this guy is doing the splits. It's another thing that he's doing it

Starting point is 00:43:48 between two chairs and holding a fucking hundred something past. Yes, you have strength within that range of motion. So when I talk to her and here's the thing, like once when you're doing something sometimes, you don't realize what you're doing. And then when you think about it objectively and you try to verbalize it, then you start to realize,

Starting point is 00:44:06 oh shit, this is why the trainers had me do this. And this is why the, so what she tells me is, they have these Russian trainers there and Russian silks, you know, these Eastern block silks trainers. And they take her through these just gnarly stretch sessions where they would themselves put her in a stretch, so she's passive in it. So first they would get the range of motion.

Starting point is 00:44:26 But then when she was in that range of motion, they would tell her to do two things. A, try to hold your leg in that position. So let's say I'm holding you in a hamstring stretch, real fucking deep, and at first you're relaxing just so we can get there. And then they tell her, now you hold it here and flex your quad and pull with your hip flex her. And they would also tell her to oppose the stretch. Now push into my hand and go back and forth and do all these other things. She said it was painful as fuck, it was horrible, but she went from being an extremely inflexible individual who couldn't

Starting point is 00:44:54 touch her toes. And now she's like one of the most flexible people I know. And as she's explaining this to me and as I'm learning all the stuff with brain and all the stuff that we're doing with mobility and how we, you know, when we put together prime, I'm realizing that they were training strength within ranges of motion. Like, that's exactly what they were doing. That's exactly it. And it's, it's basically how I've always, like, I've wondered how to explain a guy doing, like, the gymnastic rings. And like, why that was always so impressive to me is because you'd see this guy with his arms all the way out like in a crucifix pose, and then he goes and flips upside down,

Starting point is 00:45:30 he pulls himself up seamlessly, everything just looks so smooth. I'm like, I know just like doing a pull-up and then trying to transition into a muscle-up or whatever, like that's in itself is like it's incredible the amount of strength that you need for that, but like more than that, like they're training themselves on like crazy ranges of motion and applying insane amount of force on demand and there's a way to train for that. Yes, so here's a great example. Let's say you have tight hamstrings, we'll just use hamstrings because everybody feels like they have tight hamstrings.

Starting point is 00:46:05 And throughout the day, you want to apply this kind of frequency principle that we're talking about where you just throughout the day you practice, you're learning, you're teaching your body how to become more, how to gain more range of motion with control in the hamstrings. So the typical, the average person may think that what they would do is they'd just stretch their hamstrings statically. Like, I'm just going to put my leg up on the table and just kind of sit there, relax and let the hamstring stretch. And you will get more range of motion that way, but you won't get control.

Starting point is 00:46:32 Here's how you would get control doing something like that. So let's say I do that. Let's say I put my leg up on the table and I get into the stretch. First I get into the stretch and I relax for a second, try and sit in there. Then while I'm in the stretch, now what I'm going gonna do is I'm going to try and pull my leg up while I'm in that stretch and hold that for 20 seconds. Then I'm relaxed for a second. Now I'm gonna push it down into the table.

Starting point is 00:46:53 I'm not moving, my body's not moving, I'm just creating tension. Now I'm pushing down into the table while I'm holding the stretch. Then the next thing I do is I point my toes while I'm in that stretch, intense my quads. Then the next thing I do is I pull my toes back while I'm in that stretch, intense my quads. Then the next thing I do is I pull my toes back while I'm in that stretch, intense my quads. And then I rotate my leg and then I flex,

Starting point is 00:47:11 all while stretching the hamstring, what I'm doing is I'm creating tension in different positions and what that does is it builds, it creates that neurological pattern, that strength, it gives me strength within those positions. Your signal gets louder. It gets much louder. And all I'm doing is I'm literally,

Starting point is 00:47:27 I'm looking at a grand total of 30 seconds to a minute and a half of doing this throughout my day. And I do this maybe three, four, five times a day. So you're literally dedicating a grand total of, you know, 10 minutes during your day doing this. And so far I've done this, I've been doing, you know, stuff like this way faster, progress than spending 30 minutes of stretching at the end of my workouts. It's really blowing me well. I have it. I don't think there's been a day where I've spent 30 minutes to an hour just

Starting point is 00:47:55 stretching or mobility work. It does, you don't need to. You just, and frequency wins. I'm far better off doing it three, four times for five or ten minutes throughout the day than I am one time really long. You know, circling back to the squat, so my best friend, I got a chance to hang out with him this weekend and see him in a while. And he's recently got back into lifting and working out. And he's like, yeah, I know you really motivated me to get back to squatting and he's like in squatting deep. And so, you know, he told me, he's like, I can't quite squat with the barbell really deep. So he tells me he's been using the Smith machine and squatting all the way down to the floor.

Starting point is 00:48:31 And I go, well, you'll be way better off doing no weight on your back and getting your mechanics down and working on that. So I want to be clear about this. So, you know, here we are telling you everybody that, okay, you need to squat, squatting is so important. It's the king of all exercises. If you can't squat, get to the point where you can't squat.

Starting point is 00:48:50 Now, the problem with a lot of people is they hear that, and they go like, okay, well, I trust my pump. I feel like I need to, so they go, I'm gonna just start. Somebody who's stopped squatting because it hurts them, and now they just say, okay, I'm gonna start squatting. I'm glad you're going here. Because my pump tells me I need a squat. And then they just, and then they start pushing

Starting point is 00:49:06 their range of motion because they know that we've been saying that you need to get deeper in your squat. Well, it doesn't work that way. Like, like Sal was talking about his progression that well, he's been working on this for three plus months. Shit, I was working on it for over six to eight months before you could, and you can just go back and look at my Instagram,

Starting point is 00:49:27 go all the way back in the last year and pay attention to a squat video I did last year and look at the squats now, but that's been a gradual progression over the last year. I didn't just go from, hey, barely been able to break 90s to all of a sudden sit in the baby position. No, because you didn't have strength in that range of motions.

Starting point is 00:49:46 You would have hurt yourself. So my process looks more like this. First thing I would do is I would use TRX straps so I could balance on something and then my goal was to try to get down to the bottom of a squat position, which was very hard for me. It was painful. And I would just practice that. Or I'd use, I'd put my hands on a couch or something

Starting point is 00:50:06 so I could reach forward and get balanced. And I started with my heels elevated to start with. Then I started lowering my heels to the point where I could go flat. Then I started practicing without having to hold on to anything and I could only get so far. Then I was able to actually get down to the bottom without, you know, anyway.

Starting point is 00:50:24 Then I would do it with the bar. and I practiced it, now then I was able to actually get down to the bottom without, you know, anyway. Then I would do it with the bar. Meanwhile, normally I can squat with 300 pounds. I could go up to three plates and that's what I can work out to. Meanwhile, what I'm doing is I'm slowly scaling the weight down in my squat and going deeper and deeper and deeper in my range of motion.

Starting point is 00:50:40 So I went from three plates to two and a quarter with a little bit of a deeper squat, to two plates with a deeper squat, to two and a quarter with a little bit of a deeper squat, to two plates with a deeper squat, to one and a quarter with a deeper squat, to... Then I went all the way down to the bar to be able to get all the way to the bottom of squat. Two, for the first time since this process began, I have squatted with 135 pounds, but at the bottom, where I'm totally getting down to the bottom.

Starting point is 00:51:03 I'm not allowing myself to go any heavier until I can get really fucking good with 135 and I'm doing five reps. Like 135, I can press with my arms above my head. Like that's not a heavy weight. I could throw it if I wanted to, but to get down into that position with good tension control within that range of motion,

Starting point is 00:51:22 there's a good 12 inches or so or that 135 is about as much as I can handle. Once I get out of that 12 inches, I can hammer it up, no problem, but that's the point. The point is, I'm using, the weight is matching my worst part of my rep, which is that bottom position. I'm not trying to go as heavy as I possibly can because the point is you can handle 12 inches. That's the point.

Starting point is 00:51:45 Well, here's an important point to make too, is that there's three major areas that anybody that I've helped with this that we have to address. And whether you address all of them together and you make slow progress towards this really deep squat or you address one at a time and get really good at it, which is kind of the way I went at this. So I'll start with, you have the your thoracic region, you have your hips and then you have your ankles. Those three are typically the three main areas that limit people from getting them into this really deep squat. And you know, just ever it was at our seminar last night

Starting point is 00:52:26 and he was like, he was felt so inspired to like, work on his squat depth because he kind of stops right at 90 degrees and he can't get all the way down. He's like, man, he's like, I really want to get to the point after listening to you guys and bring talk about how important it is to be able to connect and go all the way down there. He's like, you know, so I'm gonna start squatting barefoot

Starting point is 00:52:43 and doing this and like, hold on dude, pump your breath. He's like, you've been so I'm going to start squatting barefoot and doing this. I'm like, hold on, dude, pump your brakes. Like, you've been wearing high heel shoes, squatting and just getting to 90. You don't need to take your shoes off and try and go all the way down. And I said, you know, learn from my mistake. I got so excited about my progress and my squat that I did this exact same thing. I'm like, oh, I'm done with my belt. I'm done with my shoes. I'm squatting barefoot all the way down. And then I hurt myself because I wasn't right. And it wasn't even a lot of weight. It was just, I wasn't ready for that. So once the hips get opened up enough to where you can down a 90, well, then you're also

Starting point is 00:53:12 going to have the thoracic region that's going to round forward still, and then you're also going to have a limiting factor with your ankles. It's rarely ever just like just hips, and then you're good. Normally, if your hips have been really tight, you haven't been getting down that position. You haven't asked your ankles to have to have that much travel, and then you're good like normally if your hips have been really tight you haven't been getting down that position you haven't asked your ankles to have to have that much travel and then you also haven't asked your spine to stay in that neutral position when you get that deep in the thoracic region. So each one of these are going to be limiting factors to having that beautiful perfect deep barefoot squat and so make sure that you're either one addressing all of those or you make progress in one and then you go to another area, you work really well and consistent towards range

Starting point is 00:53:52 emotion there. And then together you'll finally get it's taken me like I said a whole year before I could sit in this position. And I'm still not all with there. I just somebody love, everyone loves to point out like anytime you know, anytime you post anything on Instagram and you're somebody like us who are sharing information to people, everybody likes to write away, hey, that's, aren't your hips coming up too fast? You're fast, you're nervous. Yeah, that's how, yeah, no fucking shit, man.

Starting point is 00:54:14 I know, I'm very aware of all my imbalance. No, it's funny, because you're listening to a few meatheads here, Justin has been focusing on mobility and movement way longer and more in depth than I did. And more than Adam did because Adam was competing for a while. He just didn't do it anymore. And so, but you're listening to, you know, like I'm not by any means proficient at all when it comes to mobility range of motion, but I am very, I am knowledgeable on the effects and what's happening with the body and what it's doing with the central nervous system, and I'm applying it on myself now, which is kind of cool.

Starting point is 00:54:55 It's cool because I get to go through it myself, which puts me in a good position and you need position to be able to communicate kind of what may be happening as you're trying to do this. Oh, yeah. You know, you get a lot of cool coaching kind of cues like as you go through it yourself. And for me too, that's where like I found like tools and different techniques that I really responded to and I was like stoked on it. And that's what kind of led me down this sort of pathway towards getting further into mobility, using sticks, using props, things like that, like getting into stuff like the Dumpy Squaw, where we, you know, I'm using these kind of leverage points to, it automatically your body tends to to tense up the way that, you know, you want to be able to recruit that process. So it's just a helpful way to

Starting point is 00:55:42 kind of direct your hips down and to be able to sort of gain that recruitment and that response that you're looking to achieve. This is probably why the biggest, the, we get messages from people, right, who enroll in our programs, you know, maps, and you know, whether it's a aesthetic prime performance and a ball, like, you know, whatever. And the ones that people are always emailing and go,

Starting point is 00:56:05 holy shit, I'm totally surprised, are usually the aesthetic focused individuals who do end up doing math performance or a math prime, because they go into math's performance, and these are bodybuilders, physique competitors, people who just wanna look good, bikini competitors, whatever, they go into math's performance because they trust us, right?

Starting point is 00:56:27 They listen to us on the show and they're like, okay, I was the least, I did maps in a ball, I did maps aesthetic. I was the least excited about doing maps performance because I know it's mobility and performance based, but you guys kept talking about it, so I gave it a shot and holy shit, I'm blown away. Like, I can't believe my squad is better.

Starting point is 00:56:44 My deadlift is better, I'm building more muscle and I can't believe it. My squad is better, my deadlift is better, I'm building more muscle and it's like, it's this wonderful side effect of improving range of motion with control. It makes such a huge fucking difference in the way you look too. So it's not just about moving and feeling better, like I'm telling you right now, working on these things,

Starting point is 00:57:00 even if you could care less about being able to sit in a full squad or whatever, you're gonna build more muscle and look better And more well-rounded and the message we're getting where messages we're getting from people It's they're blown away when they do performance or prime which is also a I guess you could put in that category of mobility Priming your workouts boy does that make a huge fucking difference too and being able to just be connected to You know deeper and deeper ranges of motion Well somebody asked us recently,

Starting point is 00:57:25 like how we stay motivated, if you guys have been lifting for so long, like how do you stay motivated to train day in, day out, and what does that look like? And the tip that I gave, or for me, this is how I do that, is I find areas of improvement that I need to work on. Whether it be a simple movement like a squad or overall mobility in an area and I set goals

Starting point is 00:57:51 that. I want to be able to do this. I want to be able to do this and I want to do it well. It gives me something to focus on and it gives me a new goal that's not scale driven, the mere driven or based off of how much weight I need to be lifting, which there's nothing wrong with those goals too. I love going after those two. That's what drove me to get to be honest though.

Starting point is 00:58:13 We've done that for decades. Yeah. You know, so this is something that's outside of that, which is actually, you know, it's exciting in its own way. Yeah, no, I think it's important. I think all of them are important. I learn so much in my journey to becoming an IFBB Pro, that whole journey of being so focused on how I look,

Starting point is 00:58:31 taught me so many things, and I totally appreciate it, and I'm over it. You know, I'm over it for right now, as far as like competing at the highest level, because there's other things that are important to me, and like, I'm totally enjoying this moving better. And I know me too, like I'll keep working at it until I feel like, man, I feel great.

Starting point is 00:58:52 And I already do feel really great. I feel the best I've felt in my life in a very, very long time. And I don't feel like I'm way off from that aesthetic version of me. Like I feel like that's so close that I could be there within four to six weeks, no problem. So, for me to have an aesthetic physique right now and moving the way I'm moving right now and to be pain free, like I am right now, I mean, I feel fantastic, but then I know me too.

Starting point is 00:59:17 Like, something I'll get, you know, I'll get a hair, a hair up my butt or whatever, and then sooner or later I'll be focused on something else. And to me, that's how I keep going and how I enjoy this whole process. That's a whole, by the way. I think we should probably recommend that everybody, I don't care how good, how mobile you think you are, how awesome your range of motion is, or how long you've been working out. I think everybody should probably dedicate an entire phase of training on just improving ranges of motion with control on mobility, on being able to move better. I think everybody should take anywhere between three weeks to 12 weeks or longer of a workout

Starting point is 01:00:01 phase where that is your only goal. Whether you're an athlete or you're aesthetic driven or you're just health driven, just do that. Just phase it, put it in, make that the primary goal where you forget about everything else. You're not worried about how much weight you're lifting. You're not worrying about aesthetics. You're not worrying about the pump or anything like that. All your focus on are those things.

Starting point is 01:00:23 And I promise you, I promise you, you're going to come out of that phase. Your mind is going to be fucking blown. You're going to go back to your other phase and your mind's going to be blown again. Your body's going to respond in different ways and new ways. It is going to be the shock that your body needs to start progressing. Again, I hate that when they say shock your body until you know, that's reality. That'll, that'll do it. That'll probably do it.

Starting point is 01:00:45 Like if you've plateaued forever and you're just not seeing any progress and you're frustrated as hell, phase in a nice, you know, three to 12 week period of just mobility, range of motion training of just that kind of functional type of work and then go back to what you were doing before

Starting point is 01:01:03 and see what happens. Well, real soon here, you guys are getting ready to wrap up our focus series that we are doing on our YouTube channel. So if you guys aren't subscribed to the YouTube channel at Mind Pump TV, so Mind Pump TV on YouTube, if you subscribe to it every day, we're releasing free videos that are short three to five minute, a little bit of tidbits of information. And we're about to transition into mobility videos.

Starting point is 01:01:30 So if this is something that you know you need to work on, you maybe you don't own any programs or you can't afford a program right now, but you're looking for more help, more tips. This is why we created the YouTube channel. We want to try and help out as many people as we possibly can, even if you're in a position that you can't afford one of the programs. If you can't get prime, you can't get maps performance right now, which ideally would be, I mean, this would be the most ideal for everybody because then you can figure out what's best for your body. The next best thing after that is at least take the free

Starting point is 01:02:01 information that we're- Just start applying some movement. Yeah, and start applying to some of them. And that was the advice I gave last night to somebody as like, well, listen, you know, go through these movements and you're gonna know, you're gonna know when you get into them, the ones you really struggle,

Starting point is 01:02:16 the ones you're really struggling to perform are probably the ones you need to work on and work towards them and get good at them. And don't think intensely, don't think, okay, I'm not good at this. Oh, my goodness, stretch as hard as I can and intensify as hard as I possibly can and do it for a long period of time.

Starting point is 01:02:33 No, just learn them. Yes, exactly. Learn them, get down in that position, do it for a few minutes, move on. Come back. Come back later in the day, do it again for a couple minutes, move on, come back again in the doing day, do it again for a few minutes and just keep doing that.

Starting point is 01:02:47 And I pay attention literally to how different you feel in like a week's time. Like this is not one of those things where, it's pretty, you'll notice them. Yeah, it's not like building instant. Like, body loves it. Yeah, it's not like what we have to do to burn a bunch of fat or bill muscle.

Starting point is 01:03:04 It's not like that. It's amazing. If you actually do it. Yeah, it's not like what we have to do to burn a bunch of fat or bill muscle. It's not like that. It's amazing. Like if you actually do it like three, literally take one or two moves, you're not good at that we're going to post up there. If you own prime, one or two that you've already noticed or challenging, do them two to three times a day every day for one to two weeks, report back to me. Guarantee you will feel and see a significant difference in that short amount of time of just applying that.

Starting point is 01:03:29 And when people see that and feel that, I feel like that light bulb goes off everybody like, wow, this isn't that difficult. It just takes consistency of continually to apply that because you're training on a neurological level. We're training patterning right now. It's not a strength thing. It's not like you're trying to build a bunch of muscle,

Starting point is 01:03:47 burn a bunch of fat. You're just trying to train that body to get connected. So stop training and start learning. Listen, if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review, if it's a good one, and we pick yours among the others, you'll get a free Mind pump t-shirt sent to

Starting point is 01:04:05 you by mail. Also check us out on Instagram at Mind Pump Radio. That's where you can ask us questions and we answer these questions on our show. You can also find my personal Instagram page at Mind Pump Sal. You can find Adam at Mind Pump Adam just in his at Mind Pump Justin and you can find the eagle Doug Eggie at Mind Pump Justin and you can find the eagle, Doug Eggy, at Mind Pump Dog. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media dot com. The RGB Superbumble includes maps on the ballad, maps performance and maps aesthetic.

Starting point is 01:04:45 Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout nutrients in over 200 videos, the RGB Superbumble is like having Sal Adamus Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review

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Mind Pump: Raw Fitness Truth - 700: Lost Episode from the Mind Pump Vault- Mobility & Range of Motion

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