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Hello, ladies and gents, Robert 
Sykes keto Savage that 

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commented, they have got special
guest Ebenezer Sammy on the line

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and he is a guru. 
He is a mastermind. 

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He is the man when it comes to 
All Things Fitness and training 

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programming. 
He writes for Men's Health. 

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He is a very experienced, very 
knowledgeable trainer. 

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He also trains on the flex 
attempts. 

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We dive into what that is and 
how to get involved with that. 

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If you want to go the virtual 
training round, but in this 

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conversation, we just drove deep
into different training 

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techniques how to include how to
increase your explosiveness. 

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How to improve your hypertrophy,
how to how to build strength, 

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these are some things that I'm 
definitely going to be putting 

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into practice with my training. 
Going forward, learn to ton 

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thoroughly enjoyed the 
conversation. 

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I've got no doubt that you will 
take something actionable from 

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this podcast. 
So that for their do is sit 

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back, relax. 
Enjoy the conversation with 

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Ebenezer. 
We are live in and these are, 

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how are you brother? 
I am good, you know, middle of 

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the week, but hanging in there 
and actually got a good leg 

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workout on tap after this. 
So doing like see how that goes.

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Yeah. 
Yeah, but it's a, you know, I 

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tend to, I usually get like a 
conditioning, a little bit of 

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core work, a little bit of 
mobility in the morning. 

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And then a strength workout in 
the afternoon evening just 

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because my body is my mind is a 
little more engaged. 

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My body is is ready and my mind 
is also ready to take on a good 

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workout, then like, you know, 
like it, I want to kind of dive 

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into what get you to Fitness in 
the first place because you 

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don't let me butcher this, but 
you write for the Men's Fitness 

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magazine, right? 
Is that kind of one of your 

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primary roles or has been one of
your primary rules. 

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You butchered it a little bit 
but it's okay. 

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I'm the fitness director. 
So I write for Men's Health 

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Magazine, they'll kill us if we 
get that wrong. 

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Okay, mean anything, good out 
there. 

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It's okay. 
I write for I read from Men's 

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Health Magazine it since I've 
kind of transitioned away a 

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little bit from just writing, 
like I do. 

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I pretty much run our fitness 
there. 

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So it's kind of like a lot of 
writing editing assigning. 

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I kind of do a lot of video for 
us and then have input into a 

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lot of the products were 
putting. 

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And so kind of a really, really 
Well, rounded role at Men's 

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Health, when we're everything 
Fitness, and how long have you 

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been doing that? 
Um, for probably I want to say, 

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like the last, it's five years 
because I just gotta, I just 

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gotta actually a reminder that 
I'd been there for five years 

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about a month ago. 
So, yeah, in a little bit, I 

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would imagine with, like a job 
title like vent. 

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I mean, with something that is 
so much. 

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In the public eye. 
You're constantly happen to 

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figure out what is of 
importance. 

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What is the highwomen? 
What is the trend? 

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What is popular at any point in 
time than really flesh that out.

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So you've probably seen a lot of
the trends come and go over that

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five-year span. 
Yes, and it's crazy because it's

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crazy because I almost didn't 
realize the cut. 

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Like I've kind of seen the Evan 
flow of CrossFit, if you will, 

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which was like, when I came in, 
everybody was all about the Box 

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structure and cross it. 
You know, the CrossFit games 

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were a big thing and it's not 
taking anything away from them, 

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but it's been interesting to 
kind of watch over the last 22 

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years. 
I feel like you hear a little 

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bit less about that partly 
because of the pandemic. 

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But yeah, definitely. 
Seeing some Trends come and go. 

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So so yeah of those trains like 
what has been overly hyped and 

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under-deliver like of all the 
things that you've seen come and

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go, where should people just 
like, double down. 

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Like I feel like in Fitness for 
me, personally. 

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I just kind of always wanted to 
/ turning to Basics like there. 

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Maybe this new hot Unlike Blood 
Flow, Restriction Training, and 

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everybody's doing bfr, and 
that's great. 

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But in the day, I wind up always
kind of returning to my basic 

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primary compound movements and 
just going back to basics. 

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So like when you sing all these 
Trends, what are some things 

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that you've seen that have 
gained a lot of hype that you've

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actually continue to stick with 
versus the things that like 

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probably weren't worth all the 
hype that they were receiving. 

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Yeah, so it's I'll say a couple 
things just cause I think your 

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perspective is really exactly. 
It's always Back to Basics. 

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Right? 
I like to I like to say even 

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when I'm so I obviously I do a 
lot of stuff for Flex it. 

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In terms of, you know, I'm their
head of training Innovation. 

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I trained a lot of Peach and a 
lot of clients on their, some 

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former athletes. 
I always like to say to just 

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when I program and even when I 
think about stuff for the 

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magazine new and shiny is what 
gets kind of the new person in, 

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right? 
But the best We created like 

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thousands and thousands of years
ago, the push up, this it up the

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squat, the plank. 
Those moves are kind are kind of

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indispensable because the human 
body moves in the finite amount 

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of ways and is meant to move 
strongly in a finite amount of 

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ways. 
So I definitely always return to

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the basics myself. 
I think a lot of the trends 

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we've seen and this is I think 
five years at Men's Health 

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talking where when I got there. 
I think I was a little bit more.

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Oh, and you in Chinese. 
Really cool, right, but I think 

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a lot of the trends we're seeing
kind of return the smart Trends 

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kind of return to, and build on 
the basics. 

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If you will the trends that 
don't catch your don't hold as 

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much are because they try to 
reinvent the fitness wheel and 

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reinvent movement. 
And that's not again. 

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There. 
Are there a set amount of ways 

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that I believe humans are meant 
to move and there are so many 

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ways. 
We Powerful, I think one of the 

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trends that were one of the 
interesting Trends over the last

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couple of years was Dad of the 
Kettlebell flow and I think it 

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was really big probably like 
three four years ago. 

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We did a piece on it. 
I want to say four years ago 

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probably like maybe like six or 
eight months before the pandemic

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and it was it was a good. 
It was a really good concept and

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I really like how about those? 
I keep them in the back of my 

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workout because I think there's 
a metabolic effect to them. 

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I think they're really good too.
A lot of times challenge 

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multiplanar movement and it's 
good too. 

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It's good to be able to kind of 
transfer and understand and 

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manage momentum. 
And that's a lot of what you're 

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doing in the Kettlebell flow. 
So I think they're good, but I 

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think the concept of the 
Kettlebell flow as The of this 

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is enough for a full body 
workout. 

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Hey, you can just build off 
kettlebell flows. 

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I think it was sort of an 
Instagram idea that caught on or

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an Instagram message that caught
on. 

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I think the concept of the 
Kettlebell flow as hey. 

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This is all you need to do for 
your workout was a little bit 

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misguided. 
And so that's that's one that I 

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haven't been as crazy about how 
much but again, it has its place

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because I think all this stuff 
has its place in terms of stuff.

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That I like stuff that I have 
stuck with. 

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It's weird. 
I still think you go back to the

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basics. 
Right? 

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And I think what we're actually 
seeing now is a little bit of a 

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shift towards those basic. 
I think you're seeing a little 

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bit more even in you know, 
CrossFit classes or even in 

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trainers, who I know who are in 
group fitness, you're seeing a 

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little bit of a shift back to 
those Basics and to kind of 

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fundamental strength, moves, 
getting away from some of the 

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from too much variability. 
And I think there's like a push 

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with the lab Fitness messaging. 
You you know, hey, let's master 

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your deadlift. 
Let's master your squat. 

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Let's master your bench press 
and let's focus on those ideas 

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because it's what your body 
needs as opposed to getting too 

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far outside the box. 
Yeah. 

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It's interesting because like, 
I'm a coach I coach clients with

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nutrition and training at focus 
on the nutrition, but that they 

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have questions with training. 
I'm certainly there to help them

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there as well. 
But I feel almost guilty when it

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comes to formulating training, 
protocols and programming 

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because I always just go back to
the simple, the basic. 

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Movements. 
And I feel like I'm I feel like 

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I'm dumbing it down so much. 
So the point that I don't really

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look like a very, you know, 
credible coach because there's 

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other companies out there that 
just have all these bells and 

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whistles. 
And I mean, like me personally, 

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I've trained exclusively in my, 
my private gym, which consists 

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of, you know, free weights 
barbells, and then I have got 

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one simple, you know, cable 
Jungle Gym setup. 

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That's pretty much been the 
extent of my equipment for the 

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past four years, but I get 
better every single year. 

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Maybe I'm missing out by not 
having some fancy equipment. 

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I feel like there's so much you 
can do with just the basics 

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that, unless, you truly master 
that there's not really any 

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apparent demand, or need to go 
outside of them. 

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It's funny because I every so 
often myself as a trainer, 

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right? 
I feel the same way. 

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I have, I have to have like a 
pretty sizable Instagram 

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following, and when I'm on 
Instagram, I'm definitely trying

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to put out like, my most 
interesting stuff my most 

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variable stuff, right? 
And then Then those people come 

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to me and they want to train 
with me and all we're doing. 

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Instead of doing you know, the 
half bench, single arm bench, 

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press with a pause that all this
other stuff, which I believe has

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a place, right? 
We wind up doing, let's just 

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Master the dumbbell press and 
that's because I do think the 

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more the higher your training 
ages the more there's a need and

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there's use to explore 
variability. 

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But first you have to learn the 
basics. 

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I can't have. 
You do say Again, half inch 

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single. 
I'm just going to say that one 

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because it's in my head and it's
definitely a move. 

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I like a lot. 
I can't have you do a half inch 

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single arm. 
Bench, press where half your 

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torso is Off the Bench until 
I've taught you to squeeze your 

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glutes, to squeeze your shoulder
blades to understand what your 

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code is doing and to and to be 
able to and to be able to 

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understand how to kind of find 
that right? 

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Grooves on the dumbbell, press. 
I can't do that until I've 

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taught you the basics. 
So it always wanted to being 

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about a Month, and I tried to 
explain this to people when I 

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train them that it's going to be
a while before we're doing 

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anything crazy, because we have 
to get the basics down. 

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Now. 
The one thing I will say is I 

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think variability and I think 
the research is bang this out. 

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If you look at some of what's 
come out on faccia over the last

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two years and I talked about 
this a lot, because we did a 

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story at Men's Health on on 
faccia based on some stuff based

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on some stuff that big greasy, I
believe victories. 

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He has a book, if you know, 
pretty see, speeds, cool down in

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Jersey. 
You put out a book on faccia, 

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and we kind of spurred us to do 
a story and the story came out 

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with some really interesting 
stuff because we think of faccia

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as this stuff that we just foam 
roll. 

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Right? 
And that's our entire kind of 

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understanding of fashion. 
But what a lot of the research 

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is showing when they do cadaver 
stuff when they look at cadaver 

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of I believe kangaroo cadavers 
among other things, which I just

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find it interesting. 
One of the things they 

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discovered is that your fascist 
kind of it's a lot more living 

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and breathing. 
And it's a lot quicker to sort 

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of adapt. 
So so that has weird kind of 

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sitting here, right? 
I'm assuming you're sitting on 

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the other end as work on the 
sitting here and not really 

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moving our fascist kind of 
setting in in the position and 

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we can offset that by getting up
and moving, right? 

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But if we're moving in the same 
ways, every single time, right 

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every single workout, if we're 
moving all you know, all those 

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Basics and that's all we're 
doing. 

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We're kind of, we're not getting
enough variability. 

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We're not really mixing things 
up. 

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We're not changing speeds. 
We're not changing planes enough

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and we're not changing the 
tension that our core needs to 

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put in by getting a little bit. 
Antsy rotational by creating, 

225
00:11:44,300 --> 00:11:47,000
you know, but so I am very big 
on. 

226
00:11:48,500 --> 00:11:51,400
Let's try to mix up a little bit
of what we do in our training. 

227
00:11:51,400 --> 00:11:54,600
I try to keep the first two to 
three exercises in both my own 

228
00:11:54,600 --> 00:11:56,700
personal workouts, and the 
workouts. 

229
00:11:56,700 --> 00:11:59,000
I give other people. 
I try to keep the first two to 

230
00:11:59,000 --> 00:12:01,300
three exercises. 
If we consistent, so we can 

231
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build competency, build, 
strength, build power, and 

232
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really understand the moves. 
And then, on the back end of the

233
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workout is where I think you can
get a little for lack of a 

234
00:12:11,300 --> 00:12:14,900
better word, crazy and challenge
yourself a little bit. 

235
00:12:14,900 --> 00:12:16,100
You're moving a little bit 
lighter. 

236
00:12:16,100 --> 00:12:19,400
Loads by then challenge, you 
know, challenge some speech out 

237
00:12:19,400 --> 00:12:21,400
some planes move. 
It really slow tempo. 

238
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I think there's value in having,
you know, if we're doing like a 

239
00:12:25,008 --> 00:12:28,800
425 move workout, having like 
maybe the last two to three 

240
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moves, you do. 
Not 23, actually 122 moves. 

241
00:12:32,000 --> 00:12:37,300
You do having those be a little 
be a little bit inconsistent. 

242
00:12:37,400 --> 00:12:40,100
I think there's a big one of the
big debates and fitness that 

243
00:12:40,100 --> 00:12:43,400
I've noticed and felt over the 
last couple of years just on 

244
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social media in the magazine. 
And just, you know, personally 

245
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kind of wrestled with is the 
idea of variability versus 

246
00:12:51,500 --> 00:12:54,500
consistency. 
And I think you need that 

247
00:12:54,500 --> 00:12:56,200
balance. 
You have to have that 

248
00:12:56,200 --> 00:12:58,300
consistency on the front end. 
That's the only thing that's 

249
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going to make you actually 
stronger. 

250
00:13:00,200 --> 00:13:02,600
Because that's going to help you
lift heavier weight and then we 

251
00:13:02,600 --> 00:13:06,900
mix it variability on the back 
end to keep ourselves adaptive 

252
00:13:06,900 --> 00:13:09,600
and honestly, for general 
population, to keep the workout 

253
00:13:09,600 --> 00:13:11,100
fun. 
It's interesting. 

254
00:13:11,100 --> 00:13:14,500
You talk about fashion. 
I had a podcast a few weeks ago 

255
00:13:14,500 --> 00:13:17,800
with the game, and he 
specializes in mobility and 

256
00:13:17,800 --> 00:13:20,000
recovery. 
And, and what not, but he was 

257
00:13:20,000 --> 00:13:23,200
talking about fashion and never,
I mean, I've known what fashion 

258
00:13:23,200 --> 00:13:25,500
is a hunt. 
So I like, when I'm processing a

259
00:13:25,508 --> 00:13:28,800
deer that I've killed, you know,
cutting out this fashion tissue,

260
00:13:29,300 --> 00:13:31,900
and it's interesting to see. 
It's all interconnected in each 

261
00:13:31,900 --> 00:13:34,500
muscle group. 
And also each muscle fiber and I

262
00:13:34,500 --> 00:13:36,300
was talking to scan on the 
podcast a few weeks back. 

263
00:13:36,300 --> 00:13:38,700
And he was like, you know, have 
you ever heard the term? 

264
00:13:38,700 --> 00:13:41,300
10 secretary has it does it ring
a bell to you? 

265
00:13:41,900 --> 00:13:43,000
So fine to me? 
Yeah. 

266
00:13:43,000 --> 00:13:46,000
So it's a, it was coined by 
Buckminster Fuller, and it's 

267
00:13:46,000 --> 00:13:49,000
basically short for tensional 
integrity and it's used a lot in

268
00:13:49,000 --> 00:13:52,700
architecture for these like, you
know, really fancy, you know, 

269
00:13:52,700 --> 00:13:55,000
cable Bridges and whatnot. 
Basically, the concept being 

270
00:13:55,300 --> 00:13:59,000
none of these structures come in
contact with another but they're

271
00:13:59,000 --> 00:14:03,300
tied together via Cables, and 
even though the the primary 

272
00:14:03,300 --> 00:14:06,300
structures aren't touching one 
another, the cables and the 

273
00:14:06,300 --> 00:14:10,500
tension applied to those cables,
basically increase the, the 

274
00:14:10,500 --> 00:14:12,900
structural Integrity of the 
entire unit. 

275
00:14:13,000 --> 00:14:15,300
And if you look at it from an 
architectural standpoint, you 

276
00:14:15,308 --> 00:14:17,700
can see this in, you know, 
certain Bridges and whatnot. 

277
00:14:17,700 --> 00:14:20,300
But you look at it from a human 
biology standpoint. 

278
00:14:20,300 --> 00:14:24,100
You see this with the fascial 
tissue acting as the cables that

279
00:14:24,100 --> 00:14:26,500
create two more structural 
Integrity between the muscles 

280
00:14:27,100 --> 00:14:30,400
and like all this was like 
coming together in my mind and I

281
00:14:30,400 --> 00:14:33,400
think giving more of an 
importance and significance to 

282
00:14:33,600 --> 00:14:36,900
facet issue and how it plays 
this this, you know, really 

283
00:14:36,900 --> 00:14:40,700
Prime like important role in 
ensuring that every muscle is 

284
00:14:40,700 --> 00:14:44,100
working together in unison, from
a recovery standpoint also from 

285
00:14:44,100 --> 00:14:47,000
just a structural soundness 
standpoint. 

286
00:14:47,000 --> 00:14:50,100
I feel like it's definitely not 
giving the credits do so I think

287
00:14:50,100 --> 00:14:53,800
diving more into that is 
Paramount, but it's kind of 

288
00:14:53,800 --> 00:14:55,400
spill over into what you're 
talking about. 

289
00:14:55,400 --> 00:14:59,300
Having been at the variability. 
What do you what do you mean by 

290
00:14:59,300 --> 00:15:00,000
that? 
Exactly psycho? 

291
00:15:00,200 --> 00:15:02,200
When you're doing a structured 
work out of four to five 

292
00:15:02,200 --> 00:15:04,700
movements, what would that look 
like for like a lower body? 

293
00:15:04,700 --> 00:15:06,100
For instance? 
How are you doing more 

294
00:15:06,300 --> 00:15:08,000
variability there at the end at 
the end. 

295
00:15:08,800 --> 00:15:11,500
Yeah, I think when I think 
about, when I think about 

296
00:15:11,500 --> 00:15:15,500
variability, I think, again, 
it's change per workout. 

297
00:15:15,500 --> 00:15:17,900
So I think, I think the 
consistency versus variability 

298
00:15:17,900 --> 00:15:21,900
is something we look at 
overstay, like a month of 

299
00:15:21,900 --> 00:15:25,400
programming and I think over or,
you know, even like two months 

300
00:15:25,400 --> 00:15:27,500
of programming, I think, over 
two months of programming, 

301
00:15:27,500 --> 00:15:30,100
right. 
I think again, sort of depends. 

302
00:15:30,200 --> 00:15:32,600
The athletes or depends on the 
person, depends on their goals. 

303
00:15:32,600 --> 00:15:36,200
How much time if we're prepping 
for something, but I think you 

304
00:15:36,200 --> 00:15:39,100
want to keep the first two to 
three lift, you know, pit. 

305
00:15:39,100 --> 00:15:41,700
Like if we take a leg workout, 
I'm going to maintain the 

306
00:15:41,700 --> 00:15:47,200
relative structure of my leg 
workouts, for, at least a month.

307
00:15:47,500 --> 00:15:51,900
So but an example right now, if 
we give you the legwork, I'm 

308
00:15:51,900 --> 00:15:53,300
gonna do. 
Why are we on legs? 

309
00:15:53,300 --> 00:15:57,000
Why couldn't we choose its body 
parts, but I'll give you the 

310
00:15:57,000 --> 00:15:57,700
legwork. 
I'm gonna be. 

311
00:15:57,700 --> 00:16:00,000
So I've been playing with the 
idea of very, very heavy book. 

312
00:16:00,100 --> 00:16:03,400
Giants with squats for like sets
of like, you know sixes and 

313
00:16:03,400 --> 00:16:06,600
eights as my weed exercise. 
And I'm going to keep that there

314
00:16:06,600 --> 00:16:09,800
for a month. 
And from there I go into a chat 

315
00:16:09,800 --> 00:16:12,900
bar deadlift for you know, four 
sets of six to eight. 

316
00:16:13,000 --> 00:16:17,100
Okay, and those first two lists 
are not going to change because 

317
00:16:17,100 --> 00:16:18,800
I want I need a, I need 
something. 

318
00:16:18,800 --> 00:16:20,200
Me, dominant. 
I need something hip down a 

319
00:16:20,200 --> 00:16:23,000
minute. 
Okay, and those first two lips 

320
00:16:23,000 --> 00:16:24,600
aren't going to change. 
I'm going to try to progress 

321
00:16:24,600 --> 00:16:26,700
them. 
I'll drop the Reps as you know, 

322
00:16:26,700 --> 00:16:29,700
a psycho goes on, try to go 
heavier. 

323
00:16:30,200 --> 00:16:32,500
Keep that there. 
But I think on the back end of 

324
00:16:32,500 --> 00:16:35,100
that, right? 
As I get into like they're a 

325
00:16:35,108 --> 00:16:38,900
couple notes over the course of 
a cycle that I want to try to 

326
00:16:38,900 --> 00:16:41,900
hit that, that maybe I'm not 
hitting with that kind of 

327
00:16:41,900 --> 00:16:46,400
standard, you know, a heavy 
heavy, heavy, heavy need out, 

328
00:16:46,408 --> 00:16:48,600
and it moving and heavy, squat 
or heavy deadlifts. 

329
00:16:49,500 --> 00:16:51,200
And that's, I want, I need to 
change speeds. 

330
00:16:51,200 --> 00:16:54,600
Like I need to have some times 
where I'm moving very, very 

331
00:16:54,600 --> 00:16:56,900
slowly, and focusing on the 
concentric, right? 

332
00:16:57,000 --> 00:17:00,000
And I need to have some other 
times where I'm moving. 

333
00:17:00,300 --> 00:17:04,700
Like a light load explosively 
because explosiveness is one of 

334
00:17:04,708 --> 00:17:07,200
those qualities. 
That is probably the first thing

335
00:17:07,200 --> 00:17:10,400
we lose as we age, right? 
So, I need to maintain some of 

336
00:17:10,400 --> 00:17:11,800
that. 
I also haven't changed 

337
00:17:11,800 --> 00:17:12,900
directions. 
Right? 

338
00:17:12,900 --> 00:17:15,599
And the, I haven't changed 
directions and I haven't had to 

339
00:17:15,599 --> 00:17:19,500
manage energy in multiple plans,
which is something to me, like a

340
00:17:19,508 --> 00:17:22,900
curtsy lunge to a high knee, 
where I'm kind of getting a 

341
00:17:22,900 --> 00:17:26,300
little bit rotation, or lateral 
as I'm stepping back into that, 

342
00:17:26,300 --> 00:17:28,300
curtsy. 
And then coming out of that into

343
00:17:28,300 --> 00:17:29,700
the high. 
And the I've got to transfer all

344
00:17:29,700 --> 00:17:32,100
that. 
Course, ideally, with some level

345
00:17:32,100 --> 00:17:34,800
of speed. 
I've got to transfer all that 

346
00:17:34,800 --> 00:17:36,900
force in managing through my 
core to get back into the 

347
00:17:36,900 --> 00:17:38,400
sagittal plan. 
Right? 

348
00:17:38,600 --> 00:17:42,100
And so I think over once I've 
hit and I also haven't, you 

349
00:17:42,100 --> 00:17:45,700
know, manage my body weight in 
terms of, you know, like a 

350
00:17:45,700 --> 00:17:50,800
pistol squat, or or sissy squat.
Or I haven't managed my body 

351
00:17:50,800 --> 00:17:54,100
weight and I haven't really 
challenged my knee range of 

352
00:17:54,100 --> 00:17:55,600
motion on anything. 
Right. 

353
00:17:56,400 --> 00:18:02,500
So over the course of say 5, 26 
workouts after I'm done the 

354
00:18:02,500 --> 00:18:06,400
Bulgarian split Squat and the 
and the deadlift. 

355
00:18:06,400 --> 00:18:08,700
I'm going to try to mix in moves
from those other thing. 

356
00:18:08,700 --> 00:18:12,400
I also haven't gotten I haven't 
moved through space which I 

357
00:18:12,400 --> 00:18:15,800
think is underrated in terms of 
legs and like training. 

358
00:18:15,800 --> 00:18:18,700
I haven't done like a walking 
lunge or a walking, you know, 

359
00:18:19,600 --> 00:18:21,600
walking pendulum lunge or 
anything. 

360
00:18:21,800 --> 00:18:24,300
I think those moves are really 
underrated in terms of teaching,

361
00:18:24,300 --> 00:18:30,000
deceleration, and acceleration 
because we're going somewhere as

362
00:18:30,200 --> 00:18:33,700
You just kind of standing in our
in our, in our square space in a

363
00:18:33,708 --> 00:18:36,300
gym. 
So over the course of over my, 

364
00:18:36,600 --> 00:18:39,000
the back end of my workout. 
I think it's important, you 

365
00:18:39,000 --> 00:18:42,200
know, sometimes I might, you 
know, mix in, I made you skater 

366
00:18:42,200 --> 00:18:43,600
like this, right? 
Because that's explosive. 

367
00:18:43,600 --> 00:18:47,200
But the next workout that may 
not be scared of lunges because 

368
00:18:48,000 --> 00:18:50,500
that meant that maybe a curtsy 
lunge to a high knee, which is a

369
00:18:50,508 --> 00:18:52,800
little bit more strength. 
They so I think you mix up the 

370
00:18:52,800 --> 00:18:57,500
back end of your workout, but 
keep the front end, very, very 

371
00:18:57,500 --> 00:18:59,700
consistent. 
Because again, that's how we 

372
00:18:59,700 --> 00:19:02,000
build. 
Strength, but that's also how we

373
00:19:02,400 --> 00:19:07,700
on the back end to me. 
I'm kind of taking care of my 

374
00:19:08,400 --> 00:19:15,000
faccia Di and I'm taking care of
of, basically my ability to move

375
00:19:15,000 --> 00:19:17,300
as an as an athlete and my 
athleticism. 

376
00:19:17,300 --> 00:19:19,000
Right. 
Because I'm moving at different 

377
00:19:19,000 --> 00:19:21,700
speeds and I'm focused more on 
looking at those different 

378
00:19:21,700 --> 00:19:23,700
speeds. 
I think that's super important 

379
00:19:23,700 --> 00:19:25,100
for a while there. 
I was cycling. 

380
00:19:25,100 --> 00:19:27,700
Some type of rotation with my 
training in which one day I was 

381
00:19:27,700 --> 00:19:29,900
doing all my primary compound 
movements in an explosive. 

382
00:19:30,100 --> 00:19:33,700
Enter the next week. 
It was more of like a slower. 

383
00:19:34,100 --> 00:19:37,300
Heavier, kind of like pause rep 
style and then the next week, it

384
00:19:37,300 --> 00:19:39,900
was just High repetitions, but 
at a slightly lighter weight, 

385
00:19:39,900 --> 00:19:44,200
but I think cycling through that
rotation, just hit every muscle 

386
00:19:44,200 --> 00:19:45,400
fiber from all ends of the 
spectrum. 

387
00:19:45,400 --> 00:19:47,800
I feel like that is definitely 
advantageous. 

388
00:19:47,800 --> 00:19:49,900
You don't want to get stuck in a
rut doing the same thing every 

389
00:19:49,900 --> 00:19:52,600
week. 
Yeah, I think too. 

390
00:19:52,600 --> 00:19:57,000
It's like it's the exploration 
of some of those movements to 

391
00:19:57,000 --> 00:20:01,100
write makes you better. 
Because you are like, I'm very 

392
00:20:01,100 --> 00:20:02,800
big into. 
Especially when I train chest. 

393
00:20:02,800 --> 00:20:05,300
Through example, I'll almost 
always leave with some kind of 

394
00:20:05,300 --> 00:20:07,600
flat press. 
And when I go to the incline, 

395
00:20:07,800 --> 00:20:09,800
I'll, you know, sometimes it's 
paused reps. 

396
00:20:09,800 --> 00:20:14,600
Sometimes it's I'm very big into
alternating single arm wraps and

397
00:20:14,600 --> 00:20:16,200
different, variations of that 
great. 

398
00:20:16,200 --> 00:20:19,800
I love those but I love actually
like an alternating paused rap. 

399
00:20:19,800 --> 00:20:23,600
Because when you Isn't that bond
is like recognizing what your 

400
00:20:23,600 --> 00:20:28,000
core is doing, and having to 
manage that, it doesn't feel 

401
00:20:28,000 --> 00:20:31,000
like anti-rotation stress until 
you live in that position for a 

402
00:20:31,000 --> 00:20:35,600
split second, having to manage, 
all that stuff makes my makes me

403
00:20:35,600 --> 00:20:39,000
a lot more makes my core a lot 
smarter. 

404
00:20:39,000 --> 00:20:41,000
If you will. 
When I do, you know, my 

405
00:20:41,000 --> 00:20:43,800
traditional presses or my 
traditional incline presses 

406
00:20:44,100 --> 00:20:47,300
because I just understand. 
I think that's how I think it's 

407
00:20:47,300 --> 00:20:50,400
kind of. 
That's how we explore our our 

408
00:20:50,400 --> 00:20:53,000
muscle and Length is really 
important to have that in our 

409
00:20:53,000 --> 00:20:54,700
workout. 
It's just got to be that bright 

410
00:20:54,700 --> 00:20:57,700
those because I think people in 
the Instagram age. 

411
00:20:57,700 --> 00:21:01,700
It's really, really easy to go 
overboard and say, every single 

412
00:21:01,700 --> 00:21:04,800
workout has to be different. 
And that's also the group 

413
00:21:04,800 --> 00:21:08,400
fitness stage because I mean, a 
lot of it is because we have a 

414
00:21:08,408 --> 00:21:12,100
level of Fitness, add as a 
culture and that makes it hard 

415
00:21:12,100 --> 00:21:14,600
because we think so. 
We think every workout needs to 

416
00:21:14,600 --> 00:21:18,000
be completely different. 
It's the consistency is also 

417
00:21:18,000 --> 00:21:20,900
really, really important, which 
I think is the hardest thing. 

418
00:21:21,300 --> 00:21:25,300
To convey to general population.
Yeah, I feel like I'm I 

419
00:21:25,300 --> 00:21:28,900
definitely default to being more
consistent than I do more 

420
00:21:28,900 --> 00:21:32,700
variability, like, okay the same
workout split for like, you 

421
00:21:32,700 --> 00:21:34,500
know, six months or a year at a 
time. 

422
00:21:34,700 --> 00:21:37,400
I'll be implementing Progressive
overload around that time, you 

423
00:21:37,400 --> 00:21:38,800
know, increase in weight 
increasing time. 

424
00:21:38,800 --> 00:21:41,100
Attention, etcetera, Etc, but 
I'm not doing a whole lot of 

425
00:21:41,100 --> 00:21:42,900
fluctuation in the actual 
movements. 

426
00:21:43,100 --> 00:21:44,900
I probably would benefit from 
more variability. 

427
00:21:45,100 --> 00:21:47,300
But I feel like most people 
probably suffer from the exact 

428
00:21:47,300 --> 00:21:49,000
opposite in the Spectrum. 
They're constantly changing 

429
00:21:49,000 --> 00:21:51,000
everything, but they don't have 
any consistency. 

430
00:21:51,300 --> 00:21:52,700
With any of their primary 
movements. 

431
00:21:53,800 --> 00:21:55,500
Exactly. 
Yeah, exactly. 

432
00:21:55,500 --> 00:21:59,500
And I think that's that's the 
challenge for us as trainers and

433
00:21:59,500 --> 00:22:02,100
programmers. 
Write because on some level, we 

434
00:22:02,108 --> 00:22:05,800
have to respect the fact that 
our audience wants things to mix

435
00:22:05,800 --> 00:22:08,000
it up on some level. 
We created that not not 

436
00:22:08,000 --> 00:22:11,100
necessarily you and me, but 
that's kind of what, you know, 

437
00:22:11,500 --> 00:22:13,500
social media, add culture has 
created. 

438
00:22:13,500 --> 00:22:18,200
So our challenge is to, and I 
think, I think that's where I 

439
00:22:18,200 --> 00:22:20,600
think, that's what you have to 
be really Savvy programmer, 

440
00:22:22,100 --> 00:22:25,100
because even like, when I do 
stuff, Magazine, the magazine is

441
00:22:25,100 --> 00:22:28,000
all about, you know, like like 
the guy who picks up the 

442
00:22:28,008 --> 00:22:29,900
magazine. 
I would love to have him. 

443
00:22:29,900 --> 00:22:33,800
Do you know Romanian deadlifts 
with dumbbells every single 

444
00:22:33,800 --> 00:22:36,100
month? 
But if I put that in somebody 

445
00:22:36,100 --> 00:22:38,700
above me is going to be, like, 
yeah, we've had that in the 

446
00:22:38,708 --> 00:22:40,500
magazine three straight months, 
right? 

447
00:22:40,600 --> 00:22:45,600
So that's our challenge is to, I
think find ways to make people 

448
00:22:45,600 --> 00:22:48,500
do the same thing, but make it 
feel slightly different. 

449
00:22:48,500 --> 00:22:53,100
Which is why I think I think 
Tempo is tempo is something that

450
00:22:53,100 --> 00:22:54,000
crosses. 
Thunder really? 

451
00:22:54,000 --> 00:22:55,700
Well. 
And Incorporated guys like 

452
00:22:55,700 --> 00:22:57,100
Marcus Philly. 
Do it really well. 

453
00:22:58,400 --> 00:23:00,800
I think I do. 
I use a lot of mixed Cadence 

454
00:23:00,800 --> 00:23:03,200
stuff to make things feel 
different for people. 

455
00:23:03,200 --> 00:23:05,300
So I'll kind of like, what you 
were saying like where you're 

456
00:23:05,300 --> 00:23:07,800
pausing on her up. 
I may have people lower into an 

457
00:23:07,800 --> 00:23:11,200
R DL, hold for a split second 
where hold for two seconds at 

458
00:23:11,200 --> 00:23:13,900
the bottom and then fire up. 
And then do another quick rep 

459
00:23:13,900 --> 00:23:17,300
after that to kind of mix it up 
and make it feel different. 

460
00:23:17,300 --> 00:23:19,900
Even though fundamentally. 
I'm still having them move a 

461
00:23:19,908 --> 00:23:23,100
heavy load and still having them
really attack the RTL. 

462
00:23:23,600 --> 00:23:25,000
Totally. 
I like them like that. 

463
00:23:25,300 --> 00:23:28,600
Do you have like a general 
Avatar? 

464
00:23:28,600 --> 00:23:33,100
So to speak of like, the 
broadest are most concise 

465
00:23:33,100 --> 00:23:35,200
demographic that you're 
typically working with, or is it

466
00:23:35,500 --> 00:23:39,700
is it just too broad to 
categorize is definitely it's 

467
00:23:39,700 --> 00:23:42,700
weird because I think for 
different different parts of me 

468
00:23:43,500 --> 00:23:45,700
different because they're 
different parts of me are 

469
00:23:45,708 --> 00:23:48,200
working with different 
demographics, which is actually 

470
00:23:48,200 --> 00:23:53,200
cool because one it challenges 
me as a programmer and to it I 

471
00:23:53,200 --> 00:23:57,600
feel Like, it exposes me to a 
lot of different needs if you 

472
00:23:57,600 --> 00:24:00,600
will. 
I think I think the men, the 

473
00:24:00,600 --> 00:24:03,500
men's help demographic is very 
much your average guy, you know,

474
00:24:04,400 --> 00:24:07,500
kind of and even there there are
kind of different demographics. 

475
00:24:07,500 --> 00:24:09,400
But I'd say it's your average 
guy a little bit closer to the 

476
00:24:09,408 --> 00:24:15,400
beginner but really aspires to 
be in shape and but doesn't have

477
00:24:15,400 --> 00:24:16,500
all the time in the world, 
right? 

478
00:24:16,500 --> 00:24:19,400
Because we also have this 
culture that's kind of said hey,

479
00:24:19,800 --> 00:24:22,700
I feel like we're in this era of
hey, you know, give me 30 

480
00:24:22,700 --> 00:24:25,400
minutes and that's it. 
For a workout, and on some level

481
00:24:25,400 --> 00:24:28,000
it is. 
But, you know, that that's kind 

482
00:24:28,000 --> 00:24:29,900
of tricky programming sometimes 
because it means, it has to be 

483
00:24:29,900 --> 00:24:32,300
pretty densely minutes because 
that's it, you know, three to 

484
00:24:32,300 --> 00:24:35,300
four times a week. 
I think that's a lot of times 

485
00:24:35,300 --> 00:24:39,800
the Men's Health guys that the 
average guy a lot of my, my 

486
00:24:39,800 --> 00:24:43,900
personal training clientele who 
ever work with them person is, 

487
00:24:43,900 --> 00:24:49,000
you know, it's a mix of, you 
know, former athletes people who

488
00:24:49,000 --> 00:24:51,200
want to be really strong, people
who kind of seek me out. 

489
00:24:51,300 --> 00:24:53,500
That's a very intentional 
customer who's kind of see Me 

490
00:24:53,508 --> 00:24:59,300
out over social media or or, you
know, over the web and really, 

491
00:24:59,300 --> 00:25:02,000
really has a very specific goal.
So that's the person who goes 

492
00:25:02,000 --> 00:25:04,300
hard, once a little bit more 
depth and is willing, to be 

493
00:25:04,300 --> 00:25:06,400
honest. 
As I really remember the first 

494
00:25:06,400 --> 00:25:09,000
couple clients. 
I had, I was definitely nervous 

495
00:25:09,000 --> 00:25:11,800
because I'm not having them do 
all the crazy stuff. 

496
00:25:11,800 --> 00:25:14,800
They might see on this diagram, 
but the person who I'm working 

497
00:25:14,800 --> 00:25:20,100
with now, we're able to, you 
know, dive into, let's learn how

498
00:25:20,100 --> 00:25:21,800
to set. 
Let's not just do a deadlift. 

499
00:25:21,800 --> 00:25:25,600
Let's learn how to set up. 
Shoulders and find that perfect 

500
00:25:25,600 --> 00:25:28,800
chord position and work on The 
Eccentric. 

501
00:25:28,800 --> 00:25:31,600
On our trap card that lifts. 
You know, what's like, I have a 

502
00:25:31,608 --> 00:25:35,300
lot of clients like that. 
And then on, Flex it, it's on 

503
00:25:35,300 --> 00:25:36,000
Flex. 
It to be honest. 

504
00:25:36,000 --> 00:25:41,400
It's a pretty similar client. 
It's a client who wants a deep 

505
00:25:41,400 --> 00:25:43,300
dive. 
I think I work with a variety of

506
00:25:43,300 --> 00:25:45,400
clients on Flex. 
I've got a couple of older guys 

507
00:25:45,400 --> 00:25:48,900
who really want to go hard. 
Want to be pushed one little bit

508
00:25:48,900 --> 00:25:51,000
of variability in their 
workouts, but don't have a ton 

509
00:25:51,000 --> 00:25:54,100
of time, which is why they're on
Flex it and I've got a couple 

510
00:25:54,100 --> 00:25:58,000
former athletes to wear. 
That's a really interesting 

511
00:25:58,000 --> 00:26:00,800
challenge because these are guys
who have some point in their 

512
00:26:00,800 --> 00:26:03,600
career might have squatted 700 
pounds, right? 

513
00:26:03,700 --> 00:26:06,700
So but they're not at that point
anymore. 

514
00:26:06,800 --> 00:26:08,300
Now, they just want to get a 
good workout. 

515
00:26:08,300 --> 00:26:10,900
So I'm looking for me as I 
planned for them. 

516
00:26:11,000 --> 00:26:14,700
I tried to think of that as 
almost like I'm filling in 

517
00:26:14,800 --> 00:26:18,400
they're blanks and making sure 
that they're covered so that 

518
00:26:18,400 --> 00:26:20,800
they can live their lives 
because they had that point 

519
00:26:20,800 --> 00:26:24,400
where they squatted 700 and now 
they They had that point where 

520
00:26:24,400 --> 00:26:28,400
they rush through 2,000 yards or
whatever and now they want to, 

521
00:26:28,800 --> 00:26:31,200
you know, step back a little 
bit, but make sure they can move

522
00:26:31,200 --> 00:26:32,900
and make sure they can beat 
their kid one-on-one a 

523
00:26:32,900 --> 00:26:34,700
basketball. 
Yeah, totally. 

524
00:26:35,000 --> 00:26:36,000
Now. 
I think it probably makes you a 

525
00:26:36,008 --> 00:26:38,000
much better Coach and working 
with such a broad array of 

526
00:26:38,000 --> 00:26:40,700
people, because, I mean, you can
go Ultra Niche. 

527
00:26:40,900 --> 00:26:44,000
But you can also have appeal to 
people, with whatever their 

528
00:26:44,000 --> 00:26:46,100
background is, when you're 
building out these programs for 

529
00:26:46,100 --> 00:26:47,600
these different avatars. 
For instance. 

530
00:26:47,800 --> 00:26:52,100
If you've got two people of the 
same age similar flexibility 

531
00:26:52,100 --> 00:26:55,500
mobility and you know, perience 
lifting, does your training and 

532
00:26:55,500 --> 00:26:57,800
programming change much between 
them? 

533
00:26:57,800 --> 00:27:00,900
If one's a male and one's a 
female or is that pretty much 

534
00:27:01,100 --> 00:27:04,500
held constant? 
I try not to again. 

535
00:27:04,500 --> 00:27:08,700
It's really, it's really goals 
everything I try to do and it 

536
00:27:08,700 --> 00:27:10,200
kind of creates a little bit 
more work for me. 

537
00:27:10,500 --> 00:27:12,600
But everything I try to do is 
kind of built from the ground up

538
00:27:12,600 --> 00:27:15,100
based on because there are other
factors to, right? 

539
00:27:15,100 --> 00:27:18,700
There's also even Beyond goals 
and stuff and there's what works

540
00:27:18,700 --> 00:27:22,400
for a person. 
I have one client who have one 

541
00:27:22,400 --> 00:27:26,300
client who You know, I would 
like to be a little bit more 

542
00:27:26,300 --> 00:27:30,200
structured and repetitive in in 
this person's program. 

543
00:27:30,300 --> 00:27:33,200
But that person also comes from 
very, very heavy group fitness 

544
00:27:33,200 --> 00:27:35,100
background. 
So they want a mix of things. 

545
00:27:35,200 --> 00:27:36,600
They want to mix things up. 
Right? 

546
00:27:36,600 --> 00:27:42,300
So, I'm balancing between 
between the goal of keeping them

547
00:27:42,300 --> 00:27:45,000
interested because if they're 
not interested, one of the best 

548
00:27:45,000 --> 00:27:47,900
studies I saw, and this is 
something that definitely got me

549
00:27:47,900 --> 00:27:51,400
thinking about it about it. 
This way, when the best days I 

550
00:27:51,408 --> 00:27:53,000
saw. 
As I believe Brad, schoenfeld is

551
00:27:53,000 --> 00:27:56,400
something a A couple of years 
ago, on kind of, you know, which

552
00:27:56,400 --> 00:27:58,900
workout works best for people, 
right? 

553
00:27:59,500 --> 00:28:02,700
I think he was comparing like a 
workout strength workouts, a 

554
00:28:02,708 --> 00:28:05,500
couple other things. 
And what he walked away with in 

555
00:28:05,500 --> 00:28:09,100
that okay is and it's kind of a 
simple takeaway that totally 

556
00:28:09,100 --> 00:28:11,800
makes sense. 
Even though it sounds a lot 

557
00:28:11,800 --> 00:28:14,000
simpler basically, because I'm 
going to summarize it in one 

558
00:28:14,000 --> 00:28:18,500
line, his big takeaway from that
was the best workout for. 

559
00:28:18,500 --> 00:28:21,700
Somebody is the work ethic and 
to stick to and keep doing, 

560
00:28:21,800 --> 00:28:23,400
right. 
So, I think it's incumbent. 

561
00:28:23,500 --> 00:28:25,900
On me and all this is trainers 
to. 

562
00:28:27,000 --> 00:28:28,800
Yes. 
We have kind of our goals and 

563
00:28:28,800 --> 00:28:31,600
this is the art of programming 
because I do think it's an art. 

564
00:28:31,600 --> 00:28:34,800
Yes, we have our goals for what 
we know somebody needs, right? 

565
00:28:34,800 --> 00:28:36,400
And those kind of always lurk in
the back. 

566
00:28:36,400 --> 00:28:38,600
We do people sit too much. 
So you've got to train your back

567
00:28:38,600 --> 00:28:40,600
more. 
We know they need to really 

568
00:28:40,600 --> 00:28:42,700
strengthen their glutes because 
of desk body and we've got to 

569
00:28:42,708 --> 00:28:45,000
loosen up their hip flexors. 
We know, we've got to do those 

570
00:28:45,000 --> 00:28:49,100
things and our job is to get 
that in while helping the person

571
00:28:49,100 --> 00:28:51,700
meet their goals, right? 
Because then they have their 

572
00:28:51,700 --> 00:28:53,300
specific goals. 
They want a bigger chest. 

573
00:28:53,400 --> 00:28:56,900
But I still really need you to 
train back, right. 410 make 

574
00:28:56,900 --> 00:28:59,600
himself look bigger, anyway, but
I still really need your train 

575
00:28:59,600 --> 00:29:02,500
back and I've got to keep it 
fun. 

576
00:29:02,600 --> 00:29:05,500
Because if I don't keep it fun, 
you're not going to come back to

577
00:29:05,500 --> 00:29:08,300
me and then I'm out. 
You know, that money which isn't

578
00:29:08,300 --> 00:29:11,800
the biggest deal. 
But you know, I also I haven't 

579
00:29:11,800 --> 00:29:14,800
helped you kind of stick to a 
routine that's going to help you

580
00:29:14,800 --> 00:29:16,600
get to your goals. 
So I think it's programmed. 

581
00:29:16,600 --> 00:29:18,700
We're balancing those three 
things and that's what I'd 

582
00:29:18,700 --> 00:29:20,600
balance with every person that 
we don't know. 

583
00:29:20,600 --> 00:29:22,000
I think that's super important, 
man. 

584
00:29:22,000 --> 00:29:24,500
I feel like I hear that all the 
time and Trish in space because 

585
00:29:24,500 --> 00:29:25,900
there's all this controversy 
over. 

586
00:29:25,900 --> 00:29:28,400
What diets, the best diet for 
the human species by the other 

587
00:29:28,400 --> 00:29:31,300
day and always kind of comes 
back down to which one can you 

588
00:29:31,300 --> 00:29:34,400
sustain for a lifetime? 
And that's probably the best out

589
00:29:34,400 --> 00:29:35,500
for you. 
So it only makes sense that the 

590
00:29:35,500 --> 00:29:37,500
same would hold true with regard
to your training programming. 

591
00:29:38,700 --> 00:29:40,600
Yeah, exactly. 
And chaining is interesting 

592
00:29:40,600 --> 00:29:45,700
because there's an element of it
to where again we talked about a

593
00:29:45,708 --> 00:29:48,500
level of variability. 
So your routine your routine is 

594
00:29:48,500 --> 00:29:50,900
going to change and it should 
change. 

595
00:29:50,900 --> 00:29:53,200
I'm very big in it should change
over time right? 

596
00:29:53,200 --> 00:29:55,600
Because you know, you're going 
to get older because you have 

597
00:29:55,600 --> 00:29:59,900
different blanks that Even have 
different blanks that you have 

598
00:29:59,900 --> 00:30:02,600
to fill in in in life. 
Right? 

599
00:30:02,600 --> 00:30:05,100
Like the high school or college 
athlete version of me was 

600
00:30:05,100 --> 00:30:07,500
playing basketball at the time. 
So I was getting my explosive 

601
00:30:07,500 --> 00:30:10,000
stuff in by virtue of what I was
doing. 

602
00:30:10,200 --> 00:30:12,600
Right. 
So I could focus on, I could 

603
00:30:12,600 --> 00:30:17,000
focus on kind of strength. 
Muscle hypertrophy ranges when I

604
00:30:17,000 --> 00:30:21,300
was going into the gym, right? 
The version of me now, sheets a 

605
00:30:21,308 --> 00:30:25,400
lot of video for Men's Health, 
you know, I'm, you know, I'm 

606
00:30:25,600 --> 00:30:30,600
kind of living in Perjury, 
ranges living in squeeze, right?

607
00:30:30,600 --> 00:30:33,800
Focusing on time and attention, 
and try to squeeze my muscles 

608
00:30:33,800 --> 00:30:36,000
really hard selling Jack that 
video, right? 

609
00:30:36,800 --> 00:30:39,200
So the Blanc de Blanc, I 
probably need to fill in a 

610
00:30:39,208 --> 00:30:43,300
little bit more is multiplanar 
is picking up speed a little 

611
00:30:43,300 --> 00:30:45,700
bit. 
He's also a real big because 

612
00:30:46,100 --> 00:30:49,900
over the last two years. 
I walk a lot less because I'm 

613
00:30:49,900 --> 00:30:53,000
not always taking the train. 
So I need to I think your 

614
00:30:53,000 --> 00:30:56,200
workout kind of and it's hard 
for the general public because 

615
00:30:57,300 --> 00:31:00,200
but again, That's I think in 
theory, why it's good to work 

616
00:31:00,200 --> 00:31:02,200
with a good trainer, good to 
work with something out, Flex 

617
00:31:02,200 --> 00:31:03,800
it, it's hard for the general 
public. 

618
00:31:03,800 --> 00:31:07,200
But you want to kind of you want
to kind of understand your goals

619
00:31:07,200 --> 00:31:09,400
and understand how you've got to
fill in the blanks of Life. 

620
00:31:09,700 --> 00:31:12,400
Yeah, totally agree, man. 
One thing, I'm guilty of like, 

621
00:31:12,400 --> 00:31:14,300
when I first got into the sport 
of bodybuilding. 

622
00:31:14,700 --> 00:31:16,900
I was looking at all the, all 
the Magazine's, I go to the 

623
00:31:16,900 --> 00:31:19,400
grocery store and spend all the 
time, just look at the magazines

624
00:31:20,300 --> 00:31:22,800
and a lot of these workout 
splits that were in there were, 

625
00:31:23,000 --> 00:31:27,000
you know, those splits used by 
these Pro ifbb body builders 

626
00:31:27,000 --> 00:31:31,900
that are stepping on stage. 280 
pounds ripped, I'm assuming what

627
00:31:31,900 --> 00:31:33,500
they recommend from a training 
split. 

628
00:31:33,500 --> 00:31:36,500
Protocol standpoint is probably 
not quite as applicable to what 

629
00:31:36,500 --> 00:31:40,000
would be best, you know, in use 
for someone that's that's not 

630
00:31:40,000 --> 00:31:43,200
taken performance-enhancing 
drugs and they may need to tweak

631
00:31:43,200 --> 00:31:45,100
a few things. 
Like I'm gonna assume the 

632
00:31:45,100 --> 00:31:46,500
frequency of what you're 
training. 

633
00:31:46,500 --> 00:31:49,900
A muscle is, is probably going 
to increase as a natural athlete

634
00:31:49,900 --> 00:31:52,000
because you're probably not 
going to have the same intensity

635
00:31:52,300 --> 00:31:55,400
as some of that's taken taken 
gear and recovering little bit 

636
00:31:55,400 --> 00:31:57,500
faster. 
Do you, do you change a program?

637
00:31:57,500 --> 00:31:59,900
A little B based off of those 
criteria. 

638
00:32:02,300 --> 00:32:04,600
I think so. 
I think it's interesting because

639
00:32:04,600 --> 00:32:07,300
I grew up the exact same way. 
I would, you know, every month. 

640
00:32:07,300 --> 00:32:09,600
It's like you're buying, that's 
how it be, buying muscle, and 

641
00:32:09,600 --> 00:32:11,100
fitness. 
You don't read any of the 

642
00:32:11,100 --> 00:32:13,400
Articles and you have no, like, 
the food pages are completely 

643
00:32:13,400 --> 00:32:15,500
foreign to me, but I always read
those words. 

644
00:32:15,500 --> 00:32:17,800
I always read like every single 
workout, right? 

645
00:32:18,700 --> 00:32:21,000
Yeah, and and that's where you 
learn new exercises and every 

646
00:32:21,000 --> 00:32:23,700
time I would get like a new 
exercises like a new toy, but 

647
00:32:23,700 --> 00:32:26,500
yeah, it's all I remember 
reading what's on Fitness and it

648
00:32:26,500 --> 00:32:30,500
was always the one interesting 
thing with muscle and fitness in

649
00:32:30,700 --> 00:32:34,900
Killer is I felt like nine times
out of ten. 

650
00:32:34,900 --> 00:32:38,400
The workout in there was always 
meat and potatoes moves. 

651
00:32:38,500 --> 00:32:40,300
Right? 
But you're right. 

652
00:32:40,300 --> 00:32:42,400
It was done at these. 
It was done. 

653
00:32:42,400 --> 00:32:46,400
I swear, it was always like four
sets of twelve, four sets of 

654
00:32:46,400 --> 00:32:48,700
eight, to twelve, four sets of 
eight, to twelve three sets of 

655
00:32:48,700 --> 00:32:52,100
like 12 to 15, right? 
It was always, you know, I 

656
00:32:52,100 --> 00:32:55,600
think, I think a couple things, 
I think one, I feel like that 

657
00:32:55,600 --> 00:33:02,100
was probably like what like a 
decade or more ago. and I think 

658
00:33:02,100 --> 00:33:07,000
we've just, I think we've come a
long way, kind of has a fitness 

659
00:33:07,000 --> 00:33:12,400
culture just in terms of In 
terms of kind of ink, you know, 

660
00:33:12,800 --> 00:33:15,700
understanding variability, a 
little bit more understanding 

661
00:33:15,700 --> 00:33:17,600
kettlebells little bit more 
understanding kind of the 

662
00:33:17,600 --> 00:33:19,900
difference between strength and 
hypertrophy a little bit more. 

663
00:33:20,100 --> 00:33:25,100
So I think I think we just in 
general program a little bit 

664
00:33:25,100 --> 00:33:26,800
differently. 
I kind of forgot the question. 

665
00:33:26,800 --> 00:33:28,300
I just got when you say I'm 
sorry. 

666
00:33:28,300 --> 00:33:32,500
I lost my train of thought a 
little bit but I just feel like 

667
00:33:32,500 --> 00:33:36,300
it's different now and I think 
we program a little bit. 

668
00:33:36,300 --> 00:33:40,000
We're just all programming a 
little bit smarter now where we 

669
00:33:40,000 --> 00:33:42,700
should be. 
Because there's more knowledge 

670
00:33:42,700 --> 00:33:45,600
out there just of trying to move
in different planes of trying to

671
00:33:45,600 --> 00:33:49,500
move at different speeds of, you
know, I can't, I cannot capably 

672
00:33:49,500 --> 00:33:52,400
train explosive power. 
If I'm doing eight to 12 reps. 

673
00:33:52,400 --> 00:33:55,800
It just can't physiologically 
happen and I think we understand

674
00:33:55,800 --> 00:33:58,600
some of those things now and so 
it kind of affects our training 

675
00:33:58,600 --> 00:33:59,900
a little bit. 
Yeah, totally agree. 

676
00:33:59,900 --> 00:34:04,800
So I think explosive power, I 
don't see a whole lot of people,

677
00:34:05,500 --> 00:34:07,600
you know, integrating that into 
their program and I don't know 

678
00:34:07,608 --> 00:34:10,400
if it's because they're ignorant
towards the door or what but 

679
00:34:10,400 --> 00:34:13,699
that's That's a concept that I 
don't think is mainstream like 

680
00:34:13,699 --> 00:34:15,600
people will do Sprints and 
things like that, but I actually

681
00:34:15,600 --> 00:34:18,600
like doing explosive movements 
through their actual training 

682
00:34:18,600 --> 00:34:20,300
exercises. 
So, when you're doing that, what

683
00:34:20,300 --> 00:34:23,100
is your typical like rep and set
scheme with these explosive 

684
00:34:23,100 --> 00:34:26,500
movements? 
So, a couple things, I think, I 

685
00:34:26,500 --> 00:34:28,000
think, yeah. 
We just we need a point where we

686
00:34:28,000 --> 00:34:30,600
change speeds in our workouts. 
Can we have to go fast, right? 

687
00:34:31,100 --> 00:34:36,000
And and again physical physio 
our body is not capable of doing

688
00:34:36,000 --> 00:34:39,800
that over too many reps. 
So I like to think of it as 

689
00:34:40,300 --> 00:34:43,100
three. 
Just four sets of three to five 

690
00:34:43,100 --> 00:34:45,400
reps. 
Working with a submaximal. 

691
00:34:45,400 --> 00:34:47,300
Wait, right? 
Like and considerably. 

692
00:34:47,300 --> 00:34:50,900
So like if I were to, if I were 
doing that, I think it can come 

693
00:34:50,900 --> 00:34:53,500
in a variety of forms. 
I think, kettlebells are really,

694
00:34:53,500 --> 00:34:57,000
really good for that. 
You know, if I was doing, you 

695
00:34:57,000 --> 00:35:00,300
know, say like a kettlebell, 
press, the windmill for 

696
00:35:00,300 --> 00:35:02,700
strength. 
I might grab a 7-pound 

697
00:35:02,700 --> 00:35:05,800
kettlebell, right? 
But if I'm doing an explosive 

698
00:35:05,800 --> 00:35:10,400
push, press, I mean, grab a pair
of 35, and I'm actively there to

699
00:35:10,400 --> 00:35:12,000
check. 
Change it to train explosion. 

700
00:35:12,000 --> 00:35:13,900
Right? 
I'm going to probably grab a 

701
00:35:13,900 --> 00:35:16,300
pair of 35 lb kettlebells, but I
think it's about keeping the 

702
00:35:16,300 --> 00:35:19,600
Reps low. 
And the reason I think a lot of 

703
00:35:19,700 --> 00:35:22,600
average people don't include 
explicit training in their 

704
00:35:22,600 --> 00:35:26,700
workouts is because explosive 
chaining is all about intent, 

705
00:35:26,700 --> 00:35:29,900
right? 
It's you have to whatever load 

706
00:35:29,900 --> 00:35:32,400
you pick up. 
You have to be moving it. 

707
00:35:33,000 --> 00:35:36,200
It's a load, you can handle but 
you have to decide to move it? 

708
00:35:36,200 --> 00:35:37,600
Really, really fast to be 
honest. 

709
00:35:37,900 --> 00:35:40,200
I think sprinting is also about 
intent. 

710
00:35:40,200 --> 00:35:42,600
I think. 
The people here speak partly 

711
00:35:42,600 --> 00:35:45,600
because a group fitness, a lot 
of people think they can Sprint 

712
00:35:45,600 --> 00:35:49,200
over, you know, over. 
Oh, for a minute, right? 

713
00:35:49,600 --> 00:35:53,200
The amount of workouts on the 
Internet or in group, fitness 

714
00:35:53,200 --> 00:35:55,500
classes, where I hear a coach 
tell people to Sprint for a 

715
00:35:55,508 --> 00:35:56,500
minute. 
I apologize. 

716
00:35:56,500 --> 00:35:58,400
I'm really scattered. 
But now you got me on this 

717
00:35:58,400 --> 00:36:03,300
frickin thing, but the amount of
times I hear that and I just 

718
00:36:03,300 --> 00:36:07,700
shake my head because know if 
I'm going like I've got maybe 15

719
00:36:07,700 --> 00:36:10,200
seconds of real. 
Sprintin me and then my body 

720
00:36:10,200 --> 00:36:11,500
just can't can't do it. 
Right. 

721
00:36:11,500 --> 00:36:12,700
Then. 
I'm shifting into a little bit 

722
00:36:12,700 --> 00:36:16,900
more of an aerobic mode. 
And I think I think people it's 

723
00:36:16,900 --> 00:36:20,400
about intent with the Sprint. 
It's about the intent to go as 

724
00:36:20,400 --> 00:36:24,300
fast as possible to explode to 
stay down a little bit and I 

725
00:36:24,300 --> 00:36:27,500
think those are I think the 
reason people don't do enough 

726
00:36:27,500 --> 00:36:31,000
explosive training is because 
they're not really sure how to 

727
00:36:31,000 --> 00:36:34,200
capture that intent. 
And that's why not to get again 

728
00:36:34,200 --> 00:36:36,200
a little bit scared here, but 
that's why I think the 

729
00:36:36,200 --> 00:36:41,300
kettlebell swing is a great move
because it's it can't Unless you

730
00:36:41,300 --> 00:36:43,900
do the, the bodybuilding 
classic, the squat, the front 

731
00:36:43,900 --> 00:36:47,000
raise in which case you'll be 
using like a 35-pound kettlebell

732
00:36:47,000 --> 00:36:50,100
Max, a kettlebell swing can only
happen fast. 

733
00:36:50,100 --> 00:36:52,200
Right? 
And so that's why I think it's a

734
00:36:52,200 --> 00:36:55,700
really good introduction to this
is what explosive training, 

735
00:36:55,700 --> 00:37:00,900
feels like a it's also a unique 
move in that as explosive as 

736
00:37:00,900 --> 00:37:03,500
moves that kind of really 
capture explosive power, go. 

737
00:37:03,900 --> 00:37:06,900
I think it can be done a little 
bit more High rep, like you 

738
00:37:06,900 --> 00:37:10,500
could do that. 
That's a, you know, 30 seconds 

739
00:37:10,500 --> 00:37:12,700
on 30 off for 40 seconds on 20 
off. 

740
00:37:12,800 --> 00:37:16,100
In fact, the kettlebell swing is
probably my cheat code in terms 

741
00:37:16,100 --> 00:37:19,300
of explosive training if I'm 
ever short, right? 

742
00:37:19,300 --> 00:37:22,700
If I if I've done chaste, if I'm
done any because there's a total

743
00:37:22,700 --> 00:37:25,400
value body element to it to 
total body element to all 

744
00:37:25,400 --> 00:37:27,400
exposing moves. 
But if I'm ever, you know, 

745
00:37:27,400 --> 00:37:29,200
shorten it work out. 
I don't have time. 

746
00:37:29,700 --> 00:37:31,600
It's like, oh, I didn't have a 
chance to do anything, 

747
00:37:31,600 --> 00:37:34,200
explosive. 
I'll throw literally, three 

748
00:37:34,200 --> 00:37:37,000
minutes of kettlebell swings and
on the back, end of my workout 

749
00:37:37,000 --> 00:37:39,300
at 40 seconds on 20 off for 30 
30. 

750
00:37:39,700 --> 00:37:42,700
Um, I'm going to have to move 
fast because that's the only way

751
00:37:42,700 --> 00:37:44,300
a kettlebell swing can happen 
properly. 

752
00:37:44,500 --> 00:37:47,400
And what wait are you typically 
use them on the swings for that?

753
00:37:48,700 --> 00:37:50,000
Because it's the back end work 
out. 

754
00:37:50,000 --> 00:37:53,300
I'll pick up like, you know, a 
62 or 70, something I can 

755
00:37:53,300 --> 00:37:56,600
control because again, they 
don't think you need to go 

756
00:37:56,700 --> 00:37:58,400
incredible. 
You don't need to go incredibly 

757
00:37:58,400 --> 00:38:00,300
heavy. 
The object is to move away, is 

758
00:38:00,300 --> 00:38:03,400
to move a load fast. 
So I think you wanted to be a 

759
00:38:03,408 --> 00:38:07,100
challenging load. 
I would generally say, you know 

760
00:38:07,500 --> 00:38:11,000
a good starting point for 
somebody is Probably, you know 

761
00:38:11,000 --> 00:38:13,600
third like 30 to 40 percent of 
whatever. 

762
00:38:13,600 --> 00:38:15,400
They might argue. 
Gotcha. 

763
00:38:15,500 --> 00:38:17,500
Gotcha. 
I need I need to be that man. 

764
00:38:17,500 --> 00:38:20,400
I bet that's a very tangible 
actionable thing that I should 

765
00:38:20,400 --> 00:38:23,300
definitely start incorporating 
with my workout today. 

766
00:38:23,400 --> 00:38:26,100
Going forward because I don't do
I don't think you explosive 

767
00:38:26,100 --> 00:38:29,200
movements all that much, you 
know, I guess a bonding but are 

768
00:38:29,200 --> 00:38:32,700
you just ingrained to be as 
inefficient as possible have 

769
00:38:32,700 --> 00:38:34,100
like the longest range of 
motion? 

770
00:38:34,100 --> 00:38:37,800
Like it's totally different than
powerlifting, but I love lifting

771
00:38:37,800 --> 00:38:39,500
heavy. 
I love certain. 

772
00:38:39,600 --> 00:38:42,400
The power lifting but I don't 
incorporate near as much 

773
00:38:42,400 --> 00:38:44,600
explosion. 
As I said, I don't do Sprints. 

774
00:38:44,600 --> 00:38:47,300
Like I should. 
I've done like a lot of, you 

775
00:38:47,300 --> 00:38:49,900
know, endurance running stuff. 
I don't really consider myself a

776
00:38:49,908 --> 00:38:52,500
runner, but I've done like a 
bunch of a bunch of that just 

777
00:38:52,500 --> 00:38:54,600
because I like the mindset 
aspect of running long 

778
00:38:54,600 --> 00:38:57,800
distances, but I think explosion
something that I could 

779
00:38:57,800 --> 00:38:59,400
definitely benefit from 
incorporating more. 

780
00:39:00,100 --> 00:39:03,200
I feel like people, they 
automatically assume that the 

781
00:39:03,200 --> 00:39:06,500
explosive movements like the 
jerky movements and that stuff 

782
00:39:06,500 --> 00:39:10,000
is the main contributing factor 
for injury and I Like so many 

783
00:39:10,000 --> 00:39:13,200
people just shy away from it for
fear of, for free of injury. 

784
00:39:14,200 --> 00:39:16,600
Yeah. 
And so that's that's that's a I 

785
00:39:16,600 --> 00:39:19,500
think why one I was really picky
about. 

786
00:39:19,500 --> 00:39:22,000
As I was explaining it. 
I'm very big into submaximal 

787
00:39:22,000 --> 00:39:22,400
weight. 
Right? 

788
00:39:22,400 --> 00:39:26,000
Like you don't need to move your
max, wait to train explosively. 

789
00:39:26,100 --> 00:39:27,900
You have to so. 
Excellent. 

790
00:39:28,700 --> 00:39:32,400
What God, I'm blanking out on my
math formulas, but I believe 

791
00:39:32,400 --> 00:39:37,500
what forces is what? 
Basically, basically, there's 

792
00:39:37,500 --> 00:39:40,600
force and velocity like we can, 
we can create, we can move a 

793
00:39:40,607 --> 00:39:43,200
heavy load slowly write and 
create a certain amount of 

794
00:39:43,200 --> 00:39:47,600
force, right or we can move a 
lighter load incredibly. 

795
00:39:47,600 --> 00:39:50,900
Like I like we can move half 
that stat heavy load at Double 

796
00:39:50,900 --> 00:39:52,500
the speed and we're still 
moving. 

797
00:39:52,500 --> 00:39:54,400
We're still creating the same 
Force, right? 

798
00:39:54,500 --> 00:39:57,800
It's the time that it's the time
that it took for us to create 

799
00:39:57,800 --> 00:40:01,500
that force that, that 
differentiates like explosive 

800
00:40:01,700 --> 00:40:05,400
from from a hypertrophy with 
what from, you know, from from 

801
00:40:05,400 --> 00:40:08,600
like, Strength-based slow were 
just looking heavy lift. 

802
00:40:09,200 --> 00:40:12,800
And so it's all about intent. 
Do I desire to create? 

803
00:40:13,100 --> 00:40:17,800
I like to say that weights are 
kind of waiter tool, right, but 

804
00:40:17,800 --> 00:40:19,400
we can still create that force 
in our muscles. 

805
00:40:19,400 --> 00:40:21,400
And I mean that's kind of, you 
know, granted there are 

806
00:40:21,400 --> 00:40:25,400
limitations in terms of how much
no testosterone were driving 

807
00:40:25,700 --> 00:40:27,500
Etc. 
If we're not, you know benching 

808
00:40:27,500 --> 00:40:30,600
heavy for example, but we can 
still create that tension that 

809
00:40:30,600 --> 00:40:33,700
force in our muscles. 
We just have to like want to and

810
00:40:33,700 --> 00:40:35,600
I think that's what it is. 
It's about intent with it. 

811
00:40:35,700 --> 00:40:37,800
Both straining. 
The other thing too, is, I think

812
00:40:37,900 --> 00:40:40,700
it's interesting cuz I love my 
background is similar to yours 

813
00:40:40,800 --> 00:40:45,400
and I come from, I come from a 
very bodybuilder, School 

814
00:40:45,400 --> 00:40:47,100
thinking, that's how I was 
brought up. 

815
00:40:47,200 --> 00:40:50,900
Very time under tension, very 
slow, feel the muscle, like you 

816
00:40:50,900 --> 00:40:54,700
said as inefficient as possible 
to squeeze the most out of the 

817
00:40:54,700 --> 00:40:58,200
muscle. 
And I think what the timing, and

818
00:40:58,200 --> 00:41:02,100
the way I kind of matured in 
Fitness was sort of perfect, 

819
00:41:02,100 --> 00:41:05,600
because I was able to, when I 
got two events held, I was able.

820
00:41:05,800 --> 00:41:08,800
Take sort of that bodybuilding. 
I also came from a gymnastics 

821
00:41:08,800 --> 00:41:12,300
background and I was able to 
take some of that and also some 

822
00:41:12,300 --> 00:41:16,600
track and field that I had in 
college and bring that to, you 

823
00:41:16,600 --> 00:41:19,200
know, all these CrossFit 
Concepts, which I was then 

824
00:41:19,200 --> 00:41:21,900
exposed to. 
And I think what happened is 

825
00:41:22,500 --> 00:41:25,700
what we're what happens is when,
when a bodybuilder when you take

826
00:41:25,700 --> 00:41:29,000
that, brilliant mind muscle 
connection that you developed 

827
00:41:29,800 --> 00:41:34,600
over all those reps of, you 
know, squeezed cable, rows, and 

828
00:41:34,600 --> 00:41:37,900
paused pull up. 
Oops, and and focused squats. 

829
00:41:37,900 --> 00:41:42,400
When you take all of that into 
these explosive exercises, you 

830
00:41:42,900 --> 00:41:46,100
you're going to be really, 
really once you understand the 

831
00:41:46,107 --> 00:41:49,100
mechanics of what's Happening. 
Once you understand that a clean

832
00:41:49,100 --> 00:41:52,900
is basically a kettlebell clean,
is basically a kettlebell swing 

833
00:41:53,300 --> 00:41:57,200
into pulling the Bell, back to 
yourself like a horizontal row 

834
00:41:57,200 --> 00:41:59,900
and you understand the muscles. 
Your kind of activating you're 

835
00:41:59,900 --> 00:42:03,200
going to get so much out of 
those exercises and you're also 

836
00:42:03,200 --> 00:42:07,400
because you understand my muscle
connection I think you're also 

837
00:42:08,100 --> 00:42:10,600
really pretty, you're protected.
Right? 

838
00:42:10,600 --> 00:42:12,900
Because you understand the 
muscles that you're trying to 

839
00:42:12,900 --> 00:42:16,400
activate or if somewhere 
somebody explains to you the 

840
00:42:16,400 --> 00:42:19,000
muscles you're supposed to be 
using that there's an element of

841
00:42:19,000 --> 00:42:22,700
back on the Kettlebell clean, 
your body can figure it out. 

842
00:42:22,800 --> 00:42:27,500
And I think that's probably the 
missing link in export. 

843
00:42:27,500 --> 00:42:31,100
That's the missing link when we 
expose general population, 

844
00:42:31,100 --> 00:42:34,000
people to expose a training. 
And that's why injuries happen 

845
00:42:34,300 --> 00:42:37,500
because we're Posing them at 
times too early. 

846
00:42:37,500 --> 00:42:40,100
They've got to understand, 
you've got to understand how to 

847
00:42:40,100 --> 00:42:43,600
create core tension, how to 
squeeze your shoulder blades, 

848
00:42:43,800 --> 00:42:45,900
and why that's important. 
When you go overhead, how to 

849
00:42:45,900 --> 00:42:49,900
squeeze your glutes? 
You have to understand those 

850
00:42:49,900 --> 00:42:52,700
things among other things. 
You have to understand those 

851
00:42:52,700 --> 00:42:54,800
before you can move a load 
explosively. 

852
00:42:54,800 --> 00:43:00,300
So, in order for me to get you 
to say, do that, very explosive 

853
00:43:00,300 --> 00:43:05,500
bench or do you know an 
explosive deadlift, you know, 

854
00:43:06,000 --> 00:43:09,100
Jump deadlift, like basketball 
players by do in order for me to

855
00:43:09,100 --> 00:43:12,600
expose you to that. 
I need you to First understand 

856
00:43:12,600 --> 00:43:14,600
the basic fundamentals. 
It's like it goes back to the 

857
00:43:14,600 --> 00:43:18,000
beginning of our discussion. 
I need to First understand and 

858
00:43:18,000 --> 00:43:22,300
hold a level of Mastery over the
basic fundamental lifts and 

859
00:43:22,300 --> 00:43:24,100
understand exactly what you're 
supposed to feel. 

860
00:43:24,200 --> 00:43:26,900
Because then you understand, 
when I have you do the explosive

861
00:43:26,900 --> 00:43:31,800
deadlift with say, 25 pounds on 
each side of the trap bar, that 

862
00:43:31,800 --> 00:43:35,200
you're still creating that same 
tension that you had when we 

863
00:43:35,200 --> 00:43:38,000
were dead. 
Really staying stay 225 gosh. 

864
00:43:38,000 --> 00:43:40,500
Yeah, that makes total sense. 
I feel like I've like CrossFit 

865
00:43:40,500 --> 00:43:43,100
gets a bad rap for injury and 
I'm not a crossfitter, but I've 

866
00:43:43,100 --> 00:43:44,800
got respect for the sport for 
sure. 

867
00:43:44,900 --> 00:43:47,400
But I feel like the injuries 
come because you have a lot of 

868
00:43:47,400 --> 00:43:50,100
inexperienced, people coming in 
and automatically being 

869
00:43:50,100 --> 00:43:53,400
pressured to do something for 
time, which obviously is going 

870
00:43:53,400 --> 00:43:55,900
to just put that explosion to 
the next level. 

871
00:43:55,900 --> 00:43:59,000
But with total, you know, 
disconnecting is between them 

872
00:43:59,000 --> 00:44:01,800
and their muscles. 
Yeah, exactly. 

873
00:44:01,800 --> 00:44:05,200
And I give CrossFit a lot of 
credit for two things. 

874
00:44:05,300 --> 00:44:08,000
I think I think Russell has done
to has brought two things to 

875
00:44:08,000 --> 00:44:11,000
Fitness that are really, really 
used to 1. 

876
00:44:11,500 --> 00:44:15,000
I think the variability 
conversation started group 

877
00:44:15,000 --> 00:44:16,600
fitness. 
I was doing that for a long 

878
00:44:16,600 --> 00:44:20,600
time, to some extent but in 
terms of really popularizing 

879
00:44:20,700 --> 00:44:26,700
popularizing variability and 
just getting making it feel not,

880
00:44:26,700 --> 00:44:30,400
like the kind of thing you do in
just your aerobics class cross. 

881
00:44:30,600 --> 00:44:32,500
It was very, very responsible 
for that. 

882
00:44:32,500 --> 00:44:34,300
Now, you could argue that it 
went overboard. 

883
00:44:34,300 --> 00:44:37,300
I might say that, I might say 
it's too much at times. 

884
00:44:37,300 --> 00:44:38,800
But at the same time, it got 
trainers. 

885
00:44:38,800 --> 00:44:40,200
Really thinking about that 
great. 

886
00:44:40,200 --> 00:44:43,100
The other thing I think 
Crossroads did really well is 

887
00:44:43,100 --> 00:44:46,000
and you go back to a little bit 
of our fashion discussion and 

888
00:44:46,000 --> 00:44:49,500
also just kind of a discussion 
about variably overall. 

889
00:44:49,600 --> 00:44:54,400
It kind of got it, dare to mix 
and I think this is the heart of

890
00:44:54,400 --> 00:44:57,500
fitness and this is something we
need to do more of both as an 

891
00:44:57,500 --> 00:45:00,400
industry and you know, within 
our own own trainings because 

892
00:45:00,500 --> 00:45:04,200
Cuz I think different modalities
kind of support each other 

893
00:45:05,300 --> 00:45:07,900
CrossFit, really kind of 
Blended. 

894
00:45:07,900 --> 00:45:12,400
You have pieces of gymnastics in
there powerlifting, you know, 

895
00:45:12,400 --> 00:45:16,200
Olympic lifting kettlebells. 
You have all these pieces that 

896
00:45:16,200 --> 00:45:17,800
people are exposed to when they 
went to. 

897
00:45:17,800 --> 00:45:19,600
You have all the cardio 
equipment, right? 

898
00:45:20,000 --> 00:45:22,000
You've all these pieces that 
people were exposed to and it 

899
00:45:22,000 --> 00:45:27,300
did a really good job of 
forcing, everyone to you to 

900
00:45:27,300 --> 00:45:30,400
embrace multiple ideas. 
There are pieces of of yoga. 

901
00:45:30,500 --> 00:45:33,200
A lot of mobility in there. 
I think those are the two things

902
00:45:33,200 --> 00:45:35,800
crossed. 
It did really well. 

903
00:45:35,800 --> 00:45:38,800
The struggle was it? 
Grew really fast, right? 

904
00:45:38,800 --> 00:45:40,600
And you look at it three to four
years ago. 

905
00:45:41,300 --> 00:45:44,900
It really fast there. 
A lot of people and I do the one

906
00:45:44,900 --> 00:45:47,400
thing I think that's different 
and it's a stank. 

907
00:45:47,400 --> 00:45:52,000
The flex it to, is your training
with me on Flex it, or you're 

908
00:45:52,000 --> 00:45:54,400
training with me. 
If you have me in person and I'm

909
00:45:54,400 --> 00:45:56,800
just dealing with you. 
So I'm watching every single 

910
00:45:56,800 --> 00:45:58,100
rep. 
I can correct your form. 

911
00:45:58,100 --> 00:46:00,200
I can give those Micro Key same 
for anybody who I'm sure. 

912
00:46:00,200 --> 00:46:03,600
Try Ends with you where it's 
hard to. 

913
00:46:03,600 --> 00:46:06,600
It's hard to teach an entire. 
I don't think I could do it. 

914
00:46:06,800 --> 00:46:11,100
I don't think I could teach 30 
people to do a power clean or to

915
00:46:11,100 --> 00:46:14,100
even do a clean, kettlebell 
swing all at once and I think 

916
00:46:14,100 --> 00:46:17,200
that's that was the tough part 
and that's why I got me into 

917
00:46:17,200 --> 00:46:20,200
your app, a little code that 
makes that makes total sense as 

918
00:46:20,200 --> 00:46:21,100
far as injuries. 
Go. 

919
00:46:21,100 --> 00:46:23,500
Like, is there anything that you
personally do to really be 

920
00:46:23,500 --> 00:46:25,200
preventive towards towards 
injuries? 

921
00:46:25,200 --> 00:46:26,800
Like you do yoga or anything 
like that? 

922
00:46:28,800 --> 00:46:31,300
It's interesting, a couple of. 
So I'd say, I'd say, I do three 

923
00:46:31,300 --> 00:46:35,400
things, one fundamentally is the
structure of the work out. 

924
00:46:35,500 --> 00:46:37,300
Right? 
And I think that goes back to, 

925
00:46:37,300 --> 00:46:39,400
you know, making sure there's a 
level of variability in there. 

926
00:46:39,400 --> 00:46:41,700
Making sure there's a level of 
tempo. 

927
00:46:41,700 --> 00:46:43,800
Change, we talk a lot about 
explosive. 

928
00:46:44,400 --> 00:46:46,300
I also make sure to get some 
eccentric work in there. 

929
00:46:46,300 --> 00:46:51,000
I'm very big into one of my 
favorite things to do lately is 

930
00:46:51,000 --> 00:46:54,900
I will do a set of chin-ups and 
of the, you know, Max reps kind 

931
00:46:54,900 --> 00:46:56,600
of standard. 
Sometimes dress, pause, 

932
00:46:56,600 --> 00:46:59,200
whatever, Bell base. 
Battery myself with chin-ups. 

933
00:46:59,500 --> 00:47:02,100
And I'll come off of that, go 
over to a single arm cable 

934
00:47:02,100 --> 00:47:05,900
machine. 
Make sure I'm using more than 

935
00:47:05,900 --> 00:47:11,900
50% of my pull download, but I 
just use a single D handle. 

936
00:47:12,100 --> 00:47:15,100
I'll pull down with both arms on
that D handle. 

937
00:47:15,200 --> 00:47:19,300
And then, on the way up, I'll 
only use one arm and I'm 

938
00:47:19,300 --> 00:47:21,700
thinking of like a five or six 
seconds eccentric because I 

939
00:47:21,700 --> 00:47:24,400
think that those ideas are 
sometimes missing from our 

940
00:47:24,400 --> 00:47:25,900
workouts. 
It's important to slow down too,

941
00:47:25,900 --> 00:47:29,400
but I think the the The idea of 
changing Tempo is changing 

942
00:47:29,400 --> 00:47:31,600
directions. 
All of that to some extent, I 

943
00:47:31,600 --> 00:47:34,200
would argue for these strongly 
is bulletproofing. 

944
00:47:34,200 --> 00:47:39,500
My body one for life, but to for
sport, and for any lift I can do

945
00:47:39,500 --> 00:47:43,500
because my body is acclimated to
moving at different speeds and 

946
00:47:43,500 --> 00:47:45,500
moving in different planes. 
So, I think that's one thing I 

947
00:47:45,508 --> 00:47:47,800
try to do is just like the 
entire way. 

948
00:47:47,800 --> 00:47:50,300
I approach my work out. 
The other two things. 

949
00:47:50,300 --> 00:47:52,700
I do are one. 
I think I try to approach each 

950
00:47:52,700 --> 00:47:55,100
workout before. 
I've done the workout. 

951
00:47:55,100 --> 00:47:58,300
As I'm warming up. 
I try to make sure to Do life. 

952
00:47:58,400 --> 00:48:01,600
So before I go do my leg workout
after we're done with this. 

953
00:48:02,600 --> 00:48:05,500
I know I've been sitting for a 
while and that means that my 

954
00:48:05,500 --> 00:48:08,400
shoulder blades are probably not
as well as they should be. 

955
00:48:08,400 --> 00:48:10,300
And maybe my shoulders are 
rolled forward, and I'm looking 

956
00:48:10,300 --> 00:48:14,200
at it now and it's not good. 
You know, that means my hip 

957
00:48:14,200 --> 00:48:16,100
flexors are tight. 
It means my glutes aren't 

958
00:48:16,100 --> 00:48:18,400
necessarily fired up. 
So I think it's really important

959
00:48:18,400 --> 00:48:21,900
and it doesn't take as long as 
people think to spend six to 

960
00:48:21,900 --> 00:48:23,800
eight minutes. 
Not even that four to six 

961
00:48:23,800 --> 00:48:27,300
minutes on the front of a 
workout doing just undoing. 

962
00:48:27,400 --> 00:48:30,100
NG whatever your bad life 
positions are. 

963
00:48:30,100 --> 00:48:32,700
And I think we did their 
somewhat parallel for most 

964
00:48:32,700 --> 00:48:36,000
people, but we all have an idea 
of places where we don't feel 

965
00:48:36,000 --> 00:48:39,500
great. 
The bad habits were in, if we're

966
00:48:39,500 --> 00:48:41,600
Fitness aware at all. 
Then we kind of recognize those 

967
00:48:41,600 --> 00:48:42,700
things. 
So I do a lot of. 

968
00:48:43,400 --> 00:48:46,500
I do a lot of actually 
lightweight but banded external 

969
00:48:46,500 --> 00:48:48,600
rotations before every single 
workout. 

970
00:48:48,600 --> 00:48:52,800
I have a, I have a history of 
shoulder issues going back to my

971
00:48:52,800 --> 00:48:56,900
bodybuilding days. 
So I make sure to to address 

972
00:48:56,900 --> 00:49:00,700
that I'll do a lot of glute 
work, you know, do monster 

973
00:49:00,700 --> 00:49:02,100
walks. 
I'll get in. 

974
00:49:02,200 --> 00:49:04,700
Probably my favorite stretch to 
do of all time and something I 

975
00:49:04,700 --> 00:49:08,300
do before every workout is the 
Spider-Man lunge to with the 

976
00:49:08,308 --> 00:49:11,500
Rasik rotation, nice simple 
move, but hits a lot of notes in

977
00:49:11,500 --> 00:49:13,500
terms of your mid-back 
stimulation. 

978
00:49:13,500 --> 00:49:17,300
Opening up the chest opening up 
the hips a little bit of plank 

979
00:49:17,300 --> 00:49:18,900
in there. 
So core Activation, so I think 

980
00:49:18,900 --> 00:49:22,700
it's really really important to 
do that. 

981
00:49:22,700 --> 00:49:25,400
And then the third thing I'll do
and it's probably the thing I'm 

982
00:49:25,400 --> 00:49:27,900
sloppiest that but I need to To 
get better. 

983
00:49:27,900 --> 00:49:30,900
Because I know, the more I do 
this, the more, I realize the 

984
00:49:30,900 --> 00:49:33,900
importance of it and also just 
sending example for everybody 

985
00:49:33,900 --> 00:49:35,700
else. 
I think we need to spend some 

986
00:49:35,700 --> 00:49:38,600
time. 
I think we need to spend some 

987
00:49:38,600 --> 00:49:42,700
time every week, at least two to
three days a week, with some 

988
00:49:42,700 --> 00:49:46,000
sort of blend of active recovery
and password recovery. 

989
00:49:46,900 --> 00:49:50,200
And that can be a little bit of 
just Mobility work. 

990
00:49:50,200 --> 00:49:52,300
I think movement is the best 
solution to anything. 

991
00:49:52,300 --> 00:49:56,200
Just bodyweight movement, 
whether that's cat Cow or you 

992
00:49:56,200 --> 00:49:59,700
know, child's pose with Thread 
throughs or even going. 

993
00:49:59,700 --> 00:50:01,700
Back back to that Spider-Man 
large. 

994
00:50:01,700 --> 00:50:03,800
I think we just need to move our
bodies. 

995
00:50:03,800 --> 00:50:06,400
It gets us, you know, it gets a 
lot of blood flow of blood is 

996
00:50:06,400 --> 00:50:07,900
the ultimate healer of 
everything. 

997
00:50:08,500 --> 00:50:10,200
So I do some of that kind of 
active recovery. 

998
00:50:10,200 --> 00:50:12,400
Again, doesn't need to be long 
and it's something you can do 

999
00:50:12,400 --> 00:50:15,200
during the workday. 
Just get up for five minutes, do

1000
00:50:15,200 --> 00:50:19,100
some cat Cow, choose one, move a
day and pretty much every two 

1001
00:50:19,100 --> 00:50:20,800
hours especially in work from 
home culture. 

1002
00:50:20,800 --> 00:50:24,200
It's really easy to sneak in. 
Literally 30 seconds of stretch.

1003
00:50:24,200 --> 00:50:26,500
There are so many zoo meanings 
when I do this, but we're just 

1004
00:50:26,500 --> 00:50:31,200
not going to tell anybody. 
D, but I think that and then a 

1005
00:50:31,200 --> 00:50:34,800
combination of more passive 
recovery, whether that's, you 

1006
00:50:34,800 --> 00:50:41,400
know, massage or cold tub or you
know cryo or you know, I'm very 

1007
00:50:41,400 --> 00:50:48,000
big into the What is it? 
The why my blanking the boots? 

1008
00:50:48,000 --> 00:50:49,800
The compression boots? 
Oh, yeah. 

1009
00:50:50,700 --> 00:50:53,600
Yeah, I think just it's 
interesting because we did a 

1010
00:50:53,600 --> 00:50:55,600
piece on. 
We did a piece on recovery, 

1011
00:50:55,700 --> 00:50:59,700
maybe about a year and a half 
ago, the big Takeaway on a lot 

1012
00:50:59,700 --> 00:51:01,700
of these recovery tool is 
whether it was compression 

1013
00:51:01,700 --> 00:51:06,300
boots, or estim or cryotherapy 
or red light therapy was. 

1014
00:51:06,600 --> 00:51:09,200
There's not enough data to have 
a real takeaway, right? 

1015
00:51:09,200 --> 00:51:11,200
But when you talk to The Experts
and one thing they say is 

1016
00:51:11,200 --> 00:51:13,300
anything that really makes the 
down. 

1017
00:51:13,600 --> 00:51:16,900
It's too nervous. 
System makes you feel relaxed on

1018
00:51:16,900 --> 00:51:18,800
some level is good. 
Right? 

1019
00:51:18,800 --> 00:51:22,000
So it's important to take that 
time, whether that's, you know, 

1020
00:51:22,000 --> 00:51:24,300
for me, it's the compression 
boots for somebody else. 

1021
00:51:24,400 --> 00:51:25,600
It may be video games. 
Okay? 

1022
00:51:25,600 --> 00:51:28,500
For me, it's video games, do for
somebody else and maybe reading 

1023
00:51:28,500 --> 00:51:31,400
a book or maybe watching 
something on Netflix, but taking

1024
00:51:31,400 --> 00:51:35,700
that time to let the body down 
regulate from a workout helps 

1025
00:51:35,700 --> 00:51:39,400
with recovery and helps. 
I think to a very underrated 

1026
00:51:39,400 --> 00:51:42,700
extent, bulletproof vests and 
radius, try next workout, 100% 

1027
00:51:42,700 --> 00:51:44,900
agreement, I think. 
Think I'm, I've been making a 

1028
00:51:44,900 --> 00:51:48,500
point as of the past week and a 
half and I downloaded some, you 

1029
00:51:48,500 --> 00:51:52,200
know, cheap Yoga studio app on 
my iPhone and I've been doing, 

1030
00:51:52,600 --> 00:51:55,500
you know, like three or four 
nights a week of like 10, 15 

1031
00:51:55,500 --> 00:51:59,400
minute sessions are just these 
simple yoga moves and I'm not a 

1032
00:51:59,408 --> 00:52:03,100
yoga yoga Yogi by needs. 
So, I feel totally awkward and 

1033
00:52:03,100 --> 00:52:04,800
doing it, but it's super 
humbling, man, like some of 

1034
00:52:04,808 --> 00:52:08,000
these moves. 
I'm like watching this skinny 

1035
00:52:08,000 --> 00:52:10,100
little girl, instructor going 
through these moves 

1036
00:52:10,100 --> 00:52:12,700
effortlessly, and I'm, like, how
the hell is she moving her head 

1037
00:52:12,700 --> 00:52:14,100
like that in her head? 
And everything. 

1038
00:52:14,100 --> 00:52:17,100
So I've been doing that but I 
swear I go to sleep way better. 

1039
00:52:17,500 --> 00:52:20,500
My recovery seems to be better 
wake up, feeling more refreshed 

1040
00:52:20,500 --> 00:52:23,000
to have a little bit more 
flexibility already, like a week

1041
00:52:23,000 --> 00:52:25,500
and a half in. 
So I feel like being being 

1042
00:52:25,500 --> 00:52:29,000
consistent with, that is super 
important because, how old are 

1043
00:52:29,000 --> 00:52:30,000
you? 
Don't mind me asking. 

1044
00:52:32,400 --> 00:52:34,200
I just turned 41, just turned 
41. 

1045
00:52:34,200 --> 00:52:39,400
Okay, I'm 13, but I swear, man, 
like, I feel, I feel like I'm 

1046
00:52:39,400 --> 00:52:41,800
getting older, man. 
I hate saying that out loud, but

1047
00:52:41,800 --> 00:52:46,200
I feel like I'm Not as limber as
I was five ten years ago, and I 

1048
00:52:46,200 --> 00:52:48,500
don't want that to catch up. 
Catch up with me. 

1049
00:52:49,400 --> 00:52:51,800
It's it. 
I think that that's at the heart

1050
00:52:51,800 --> 00:52:55,400
of Fitness though, right? 
Because it is, I think that's 

1051
00:52:55,400 --> 00:52:58,700
kind of, that's, that's the 
easiest mistake. 

1052
00:52:58,700 --> 00:53:00,700
And I don't even want to call it
a mistake because I think it's 

1053
00:53:00,700 --> 00:53:02,300
just, it's almost like a life 
lesson. 

1054
00:53:02,900 --> 00:53:05,800
I think it's really, really easy
to think. 

1055
00:53:05,800 --> 00:53:08,700
And I think I definitely went 
through the same thing mostly 

1056
00:53:08,700 --> 00:53:12,200
when I was in college, right? 
You think you're working out and

1057
00:53:12,200 --> 00:53:16,400
you think that's enough. 
And had a very base level it is,

1058
00:53:16,400 --> 00:53:19,500
but at the very base level, it 
is like it's better to I'd 

1059
00:53:19,500 --> 00:53:22,900
Rather somebody go to the gym 
and do like biceps curls if 

1060
00:53:22,900 --> 00:53:24,400
that's what they're into, then 
they not go at. 

1061
00:53:24,400 --> 00:53:25,700
All right? 
Totally. 

1062
00:53:25,700 --> 00:53:32,000
But um, I think it I think like 
they say, Fitness is a use it or

1063
00:53:32,000 --> 00:53:35,900
lose it proposition. 
And in general, I think we tend 

1064
00:53:35,900 --> 00:53:39,500
to think of that as, you know, 
as like we just said, it's like 

1065
00:53:39,500 --> 00:53:42,500
you go to the gym, so you're 
using right, but it's really I 

1066
00:53:42,508 --> 00:53:46,900
think about using Using using 
the skills and the things your 

1067
00:53:46,900 --> 00:53:51,000
body is capable of. 
And if we don't do that, then if

1068
00:53:51,000 --> 00:53:54,800
we don't do that then I think we
like it's important to you. 

1069
00:53:55,000 --> 00:53:57,100
And that's why I think it's 
about filling in blanks and our 

1070
00:53:57,100 --> 00:54:01,800
workouts and and making sure 
that we kind of cover, not just 

1071
00:54:01,800 --> 00:54:03,500
the things we want to do, but 
the things you need to do and 

1072
00:54:03,500 --> 00:54:05,800
that's not just training body 
parts, but training at those 

1073
00:54:05,800 --> 00:54:09,200
difficulties. 
So the time when I realized that

1074
00:54:09,200 --> 00:54:11,600
I need to get more explosive 
training in my workouts was 

1075
00:54:12,500 --> 00:54:15,400
probably like Three or four 
years ago. 

1076
00:54:15,500 --> 00:54:20,300
I was definitely in this phase 
of, you know, a lot of like I 

1077
00:54:20,300 --> 00:54:22,400
was I would go to group fitness 
classes because I got to check 

1078
00:54:22,400 --> 00:54:26,700
those out as the Men's Health 
Fitness director, right, but I 

1079
00:54:26,700 --> 00:54:30,000
was definitely in a phase for 
myself where it was a lot of you

1080
00:54:30,000 --> 00:54:32,700
know, biceps curls and slow 
motions and stuff like that. 

1081
00:54:32,700 --> 00:54:35,700
That went out to play a game of 
basketball and I've never felt 

1082
00:54:35,700 --> 00:54:37,000
so slow. 
I look great. 

1083
00:54:37,000 --> 00:54:40,300
I was like the best looking guy 
out there, but until you until 

1084
00:54:40,300 --> 00:54:43,200
you saw like my pizza box, 
vertical, right, which was not. 

1085
00:54:43,500 --> 00:54:46,300
Normal for me because I'm a guy 
who, you know, grew up. 

1086
00:54:46,300 --> 00:54:50,200
Like I mean, like I'm 59, but, 
you know, I can I can get up 

1087
00:54:50,300 --> 00:54:52,900
right? 
And so it was like, well, what 

1088
00:54:52,900 --> 00:54:54,600
happened? 
Because I've been training 

1089
00:54:54,600 --> 00:54:57,200
really hard. 
Yes, but I'd been training the 

1090
00:54:57,200 --> 00:55:00,200
exact same way. 
Really hard for a very, very 

1091
00:55:00,200 --> 00:55:04,200
long time. 
Somebody was only good at those 

1092
00:55:04,200 --> 00:55:06,700
things. 
And so I think we have to it's 

1093
00:55:06,700 --> 00:55:09,100
really, really important to 
figure out, kind of what we had 

1094
00:55:09,100 --> 00:55:11,200
is a little bit simplistic in 
terms of thought, but I think 

1095
00:55:11,200 --> 00:55:14,000
it's a useful exercise. 
Figure out. 

1096
00:55:14,000 --> 00:55:17,700
The thing is, we want to get at 
and make sure you know, whether 

1097
00:55:17,700 --> 00:55:22,100
that's playing basketball with 
our kids or, you know, being 

1098
00:55:22,100 --> 00:55:25,500
able to lift whole log so we can
like, you know, basically chop 

1099
00:55:25,500 --> 00:55:28,600
up our own backyard or whatever 
like figure out what we wanted 

1100
00:55:28,600 --> 00:55:31,400
to get at and then make sure 
there's an aspect of that in our

1101
00:55:31,400 --> 00:55:33,600
training that readies us for 
that. 

1102
00:55:33,700 --> 00:55:37,000
So yeah, I totally agree mean 
you've mentioned Flex it a few 

1103
00:55:37,000 --> 00:55:38,300
times. 
Can you kind of give us a little

1104
00:55:38,300 --> 00:55:40,000
breakdown of what that is 
exactly? 

1105
00:55:40,900 --> 00:55:45,300
Yeah, so Flex it is, it's a, 
it's a training platform. 

1106
00:55:45,300 --> 00:55:48,300
Virtual platform is the best way
to say it, and what we do a 

1107
00:55:48,300 --> 00:55:50,900
flex, it is we connect people. 
So there are a lot of fitness 

1108
00:55:50,900 --> 00:55:54,700
apps out there, you know, and 
most of them are kind of, you 

1109
00:55:54,707 --> 00:55:56,900
know, like you downloaded 
workout, you watch some videos 

1110
00:55:56,900 --> 00:56:00,400
Etc, Flex. 
It is very different in that. 

1111
00:56:00,400 --> 00:56:03,300
It's a platform that lets us 
connect. 

1112
00:56:03,300 --> 00:56:06,300
Lets me connect one-on-one to 
train anybody. 

1113
00:56:06,300 --> 00:56:07,700
We've got a variety of trainers 
on. 

1114
00:56:07,700 --> 00:56:11,200
They're all of whom you know 
specialize in Things. 

1115
00:56:11,600 --> 00:56:14,400
And I think the one on one 
connection is what's really 

1116
00:56:14,400 --> 00:56:17,200
cool. 
I was not into virtual training 

1117
00:56:17,400 --> 00:56:20,700
before the pandemic. 
I firmly believe that the best 

1118
00:56:20,700 --> 00:56:24,400
experience you're going to get 
with me as a trainer is in 

1119
00:56:24,400 --> 00:56:26,900
person, right? 
Because I can cue you, I can 

1120
00:56:26,900 --> 00:56:28,600
watch every single angle as 
cetera. 

1121
00:56:28,600 --> 00:56:32,700
But what I discovered during the
pandemic was how awesome the 

1122
00:56:32,700 --> 00:56:37,500
flex it tool is because I was 
able to, it's one of the coolest

1123
00:56:37,500 --> 00:56:40,500
things for me. 
I was able to get one of my 

1124
00:56:40,600 --> 00:56:43,500
Clients on, Flex it in the 
course of a couple months 

1125
00:56:43,500 --> 00:56:47,000
working over virtual because 
they have so many tools baked 

1126
00:56:47,000 --> 00:56:50,500
in, I can draw on the screen. 
I can point that I can take a 

1127
00:56:50,508 --> 00:56:54,000
screenshot and point out where 
your form is off other stuff 

1128
00:56:54,000 --> 00:56:56,200
like that because they have all 
that stuff built in. 

1129
00:56:56,200 --> 00:57:01,000
I was actually able to get a guy
to I believe it 225 pound 

1130
00:57:01,000 --> 00:57:05,700
deadlift, which was a lot for 
him, you know, so you can you 

1131
00:57:05,700 --> 00:57:08,200
can make a lot of games with 
that kind of virtual 

1132
00:57:08,200 --> 00:57:10,300
programming. 
So that's Flex it, I've worked 

1133
00:57:10,300 --> 00:57:11,500
with them. 
About a year, we're kind of 

1134
00:57:11,500 --> 00:57:15,200
always adding New pieces, trying
to strike that balance between, 

1135
00:57:15,200 --> 00:57:19,700
again, the hardcore stuff that 
you and I talked about and then 

1136
00:57:20,000 --> 00:57:22,400
making Fitness interesting for 
the average person. 

1137
00:57:22,700 --> 00:57:25,700
So, whether that's, there's some
stuff I can't talk about that. 

1138
00:57:25,700 --> 00:57:30,200
We have coming down the 
pipeline, that's built to make 

1139
00:57:30,400 --> 00:57:32,800
Fitness more accessible and make
it fun for the average person. 

1140
00:57:32,800 --> 00:57:36,200
But again, still let me do what 
I want to do, which is make you 

1141
00:57:36,200 --> 00:57:38,100
stronger and give you smart 
programming. 

1142
00:57:38,500 --> 00:57:39,900
Yeah. 
I think I think that's super 

1143
00:57:39,900 --> 00:57:41,600
exciting. 
Signing space to be in. 

1144
00:57:41,600 --> 00:57:44,100
And I mean I'm I'm very 
old-school with my thinking so I

1145
00:57:44,100 --> 00:57:46,600
kind of you know, like you and I
were talking about the very 

1146
00:57:46,600 --> 00:57:48,100
beginning like I go back to the 
basics. 

1147
00:57:48,400 --> 00:57:52,200
I don't think of training in 
terms of doing so virtually with

1148
00:57:52,200 --> 00:57:54,300
somebody, but at the same time, 
I see all these people, that 

1149
00:57:54,300 --> 00:57:57,600
just simply need some direction,
need some inspiration, need some

1150
00:57:57,600 --> 00:58:00,300
motivation, need some education.
And for them to be able to just 

1151
00:58:00,300 --> 00:58:03,800
remove that barrier to entry by 
having a qualified coach, like 

1152
00:58:03,800 --> 00:58:06,200
yourself on the other end of the
screen that are really walking 

1153
00:58:06,200 --> 00:58:08,400
them through, you know, where 
they're where they're Miss 

1154
00:58:08,400 --> 00:58:10,500
stepping and whatnot. 
That's that's huge man. 

1155
00:58:11,800 --> 00:58:14,200
Yeah, one of the best piece of 
advice, I got early on. 

1156
00:58:14,200 --> 00:58:18,200
So I'll again, I was very 
against it because to me, I 

1157
00:58:18,200 --> 00:58:20,800
can't, I can't watch. 
I can't really watch every 

1158
00:58:20,800 --> 00:58:24,000
single vertebrae in your spine 
when you're dead lifting from 

1159
00:58:24,200 --> 00:58:27,900
miles upon miles away. 
I can't really teach you. 

1160
00:58:27,900 --> 00:58:30,700
I can't, I can't school. 
I can't put my finger between 

1161
00:58:30,700 --> 00:58:33,000
your shoulder blades to teach 
you how to squeeze your shoulder

1162
00:58:33,000 --> 00:58:34,300
blades. 
Can't do all that. 

1163
00:58:34,300 --> 00:58:37,000
Right? 
So I was, I was relatively 

1164
00:58:37,000 --> 00:58:40,100
against much like you the much 
of the entire. 

1165
00:58:40,100 --> 00:58:41,300
I was relatively against 
Fitness. 

1166
00:58:41,600 --> 00:58:44,500
Period. 
I was like to me it didn't make 

1167
00:58:44,500 --> 00:58:48,900
sense to get on there because I 
just felt like I can't train 

1168
00:58:48,900 --> 00:58:50,800
either since somebody made a 
good point to me. 

1169
00:58:51,000 --> 00:58:53,400
Right? 
And this might, honestly, I hope

1170
00:58:53,400 --> 00:58:56,500
this first you to kind of get 
into online fitness because I 

1171
00:58:56,500 --> 00:58:57,800
think this was a really really 
good point. 

1172
00:58:57,800 --> 00:59:01,800
What they made two points. 
One one point was they basically

1173
00:59:01,800 --> 00:59:04,300
said to me, you're putting out 
all these workouts on the 

1174
00:59:04,300 --> 00:59:08,200
Instagram and people you're not 
teaching those people have them,

1175
00:59:08,700 --> 00:59:11,900
right? 
So if anything Saying this is a 

1176
00:59:11,900 --> 00:59:13,900
step up. 
Okay, and it's true. 

1177
00:59:13,900 --> 00:59:15,900
It's like essentially I'm 
putting out a lot of work at 

1178
00:59:15,900 --> 00:59:17,700
this crap. 
But then the other point, I 

1179
00:59:17,700 --> 00:59:19,700
think is more important. 
And this is what's really stuck 

1180
00:59:19,700 --> 00:59:22,200
with me. 
He was basically like, would you

1181
00:59:22,200 --> 00:59:26,300
rather coach them on an app with
your experience and your 

1182
00:59:26,300 --> 00:59:27,700
knowledge and attention to 
detail? 

1183
00:59:28,300 --> 00:59:33,100
Or would you rather have 
Instagram influencer ex who, you

1184
00:59:33,100 --> 00:59:35,500
know, just happens to be a gym 
shark athlete and has no clue 

1185
00:59:35,500 --> 00:59:37,600
what they're doing coaches on it
out because somebody's going to 

1186
00:59:37,600 --> 00:59:39,000
coach him on an app. 
It's just not you. 

1187
00:59:39,200 --> 00:59:43,100
Yeah, and that stuck with me. 
And I think it's and that's why 

1188
00:59:43,100 --> 00:59:47,400
I think it's really really 
important for good coaches to 

1189
00:59:47,600 --> 00:59:50,200
dare to put themselves on an app
even though yeah, it's not going

1190
00:59:50,200 --> 00:59:53,900
to be the same as one on one, 
but you have enough to offer on 

1191
00:59:53,900 --> 00:59:54,500
there. 
I think. 

1192
00:59:54,700 --> 00:59:56,400
No, I totally gay men. 
I got respect for that. 

1193
00:59:56,400 --> 00:59:58,500
For sure. 
Is there is there an app that 

1194
00:59:58,500 --> 01:00:01,500
you use or recommend? 
Or maybe maybe Flex it does this

1195
01:00:01,500 --> 01:00:04,700
for like tracking your 
Progressive overload. 

1196
01:00:04,700 --> 01:00:08,700
So I use a macro tracking app 
and I like class but I have not 

1197
01:00:08,700 --> 01:00:11,300
really found it a training 
tracking app that. 

1198
01:00:11,400 --> 01:00:14,000
I've fallen in love with because
just I don't like cumbersome 

1199
01:00:14,000 --> 01:00:17,500
apps while I'm training and I 
don't really do pin and paper. 

1200
01:00:17,500 --> 01:00:19,800
That's I pretty much train 
Instinct with, like, a mental 

1201
01:00:19,800 --> 01:00:22,400
note of what my last lifts were 
on a compound movement, for 

1202
01:00:22,400 --> 01:00:23,900
instance. 
But is there an app that you use

1203
01:00:23,900 --> 01:00:27,800
or recommend for tracking your 
lips and you know, ensuring that

1204
01:00:27,800 --> 01:00:28,900
you're hitting previous of 
overload. 

1205
01:00:30,100 --> 01:00:31,400
Hmm. 
It's interesting. 

1206
01:00:31,400 --> 01:00:34,100
I had I hadn't really hadn't 
really thought about that. 

1207
01:00:34,100 --> 01:00:36,300
So now, it isn't just, I'll say 
this too. 

1208
01:00:36,300 --> 01:00:38,900
I think Progressive overload 
takes multiple forms, you know, 

1209
01:00:38,900 --> 01:00:41,600
when you talk about adding 
complication, adding reps, you 

1210
01:00:41,600 --> 01:00:43,700
know, reducing rest time. 
So I think there are multiple 

1211
01:00:43,700 --> 01:00:49,100
ways to slice that sometimes I 
kind of do it like new very, 

1212
01:00:49,100 --> 01:00:53,200
very instinctive and very, very 
instinctive. 

1213
01:00:53,200 --> 01:00:55,500
You kind of going off, feel and 
I feel like you and me are 

1214
01:00:55,500 --> 01:00:58,200
experienced enough that, you 
know, sometimes, you know, I may

1215
01:00:58,200 --> 01:01:00,500
not have that big bad precedent.
And I know it. 

1216
01:01:00,500 --> 01:01:02,300
So I know how to back down. 
And so I think it's a little 

1217
01:01:02,300 --> 01:01:04,600
different for us. 
It's weird. 

1218
01:01:04,600 --> 01:01:09,100
I tend to default to I don't 
there's not an app and I think 

1219
01:01:09,100 --> 01:01:12,700
apps over complicated. 
I just keep all my stuff in and 

1220
01:01:12,700 --> 01:01:16,100
I keep on my client stuff on. 
If you have an iPhone. 

1221
01:01:16,100 --> 01:01:19,100
I think it's like the notes app.
It's super simple that it works.

1222
01:01:19,700 --> 01:01:23,000
Yeah, so I'm not probably didn't
give you a great idea there, but

1223
01:01:23,300 --> 01:01:25,600
like ants have a class to prefer
that, so that makes sense. 

1224
01:01:26,700 --> 01:01:28,300
Yeah, it's weird. 
I grew up. 

1225
01:01:28,500 --> 01:01:30,000
I definitely. 
And you probably did too. 

1226
01:01:30,000 --> 01:01:32,500
It's like, you know, the kind of
paper guy now, but I definitely 

1227
01:01:32,500 --> 01:01:38,400
I definitely remember being like
10 11 12 years old and you know,

1228
01:01:38,400 --> 01:01:39,900
writing down. 
Okay, today. 

1229
01:01:39,900 --> 01:01:43,300
I did this many pushups and this
Maze and this makes sense in 

1230
01:01:43,308 --> 01:01:46,200
this many squats in like, you 
know, just a notepad. 

1231
01:01:46,200 --> 01:01:49,500
And I had I had probably I 
probably went through at least 

1232
01:01:49,500 --> 01:01:53,600
15 of those between the ages of 
like 11 and 21. 

1233
01:01:53,900 --> 01:01:55,800
I'm more than that though. 
Those are cool to look back on 

1234
01:01:55,800 --> 01:01:57,000
me. 
Like I've got I've got piece of 

1235
01:01:57,008 --> 01:01:59,900
paper somewhere that has like my
nutrition from way back in the 

1236
01:01:59,900 --> 01:02:03,800
day like my max bench press was 
like 30 pounds because I didn't 

1237
01:02:03,800 --> 01:02:06,800
have money to buy his press. 
I was using like an igloo green.

1238
01:02:06,800 --> 01:02:09,400
Ice chest is my bench, like all 
kinds of all kinds of junky 

1239
01:02:09,400 --> 01:02:11,400
stuff. 
But, but I love looking back at 

1240
01:02:11,400 --> 01:02:15,800
those old notes. 
Yeah, it's, I used to again. 

1241
01:02:15,900 --> 01:02:19,300
I was also very skinny kid 
growing up. 

1242
01:02:19,300 --> 01:02:22,100
I was definitely on the smaller 
side moving around a lot. 

1243
01:02:22,100 --> 01:02:23,800
So that was part of the reason, 
one of the reasons. 

1244
01:02:23,800 --> 01:02:26,700
I got into fitness and kind of 
fell in love with the fitness 

1245
01:02:26,700 --> 01:02:28,600
game. 
Also big superhero guy, but I 

1246
01:02:28,600 --> 01:02:33,200
remember like I remember curling
I would I would curl and this 

1247
01:02:33,200 --> 01:02:35,000
was before I had weights, I 
would curl. 

1248
01:02:35,100 --> 01:02:37,900
Girl, I would fill up those 
gallon water things. 

1249
01:02:38,100 --> 01:02:40,900
And when I graduated to the 
three gallon water curl, you 

1250
01:02:40,900 --> 01:02:42,800
know, you know how to have that 
tape, two and a half gallon 

1251
01:02:42,800 --> 01:02:45,400
square thing. 
When I graduated to that, it was

1252
01:02:45,400 --> 01:02:49,600
a huge accomplishment and I was 
very proud of myself, but I 

1253
01:02:49,607 --> 01:02:50,600
would, I would chart. 
Yeah. 

1254
01:02:50,600 --> 01:02:54,700
How many times I could? 
I could curl that, that was my 

1255
01:02:54,700 --> 01:02:58,300
big thing, and it was funny 
because the pandemic, it what, 

1256
01:02:58,300 --> 01:02:59,400
two, three years. 
What was it? 

1257
01:02:59,400 --> 01:03:01,600
Three God. 
It's been a while - but the 

1258
01:03:01,600 --> 01:03:05,000
pandemic hit, ya depend, Emma, 
kit and all. 

1259
01:03:05,200 --> 01:03:07,200
The sight of a sudden people 
didn't have their weights and 

1260
01:03:07,200 --> 01:03:11,100
stuff like that. 
And I remember putting a lot of 

1261
01:03:11,200 --> 01:03:14,000
that kind of stuff on Instagram,
because I think the cool thing 

1262
01:03:14,000 --> 01:03:17,000
is when you're a kid who doesn't
necessarily have weights and you

1263
01:03:17,000 --> 01:03:20,200
have like a limited amount of 
Weights you recognize and you 

1264
01:03:20,200 --> 01:03:23,300
learn pretty quickly. 
Then a load is a load like to a 

1265
01:03:23,300 --> 01:03:26,200
dumbbell or kettlebell. 
It's like, you know, that's 

1266
01:03:26,200 --> 01:03:29,000
that's the fitness privilege 
talking if we're arguing over a 

1267
01:03:29,008 --> 01:03:33,400
dumbbell or kettlebell or, you 
know, a barbell, you know, you 

1268
01:03:33,408 --> 01:03:36,900
can get jacked off of get. 
Wrong off of, you know, any of 

1269
01:03:36,908 --> 01:03:39,000
those you can find as long as, 
you know, how to move it. 

1270
01:03:39,000 --> 01:03:41,600
Yeah, exactly. 
I got one more question for you,

1271
01:03:41,600 --> 01:03:45,600
man. 
My personal lagging body parts 

1272
01:03:45,700 --> 01:03:48,000
hamstring and chest like my 
hamstrings and Chester. 

1273
01:03:48,000 --> 01:03:49,700
That is my weak points. 
When I step onstage. 

1274
01:03:49,700 --> 01:03:51,500
That's the 2 spot. 
I need to bring up. 

1275
01:03:51,700 --> 01:03:53,800
No one. 
Then what would you make? 

1276
01:03:53,800 --> 01:03:55,400
Sure? 
I include my program. 

1277
01:03:55,400 --> 01:03:57,800
Like, you got to have this new 
program for hypertrophy for 

1278
01:03:57,800 --> 01:04:01,200
chest and hamstrings. 
Hmm. 

1279
01:04:01,300 --> 01:04:02,700
That's a tough. 
That's a tough question of 

1280
01:04:02,700 --> 01:04:04,000
topic. 
That's a tough question that 

1281
01:04:04,000 --> 01:04:06,000
without knowing your for 
chaining. 

1282
01:04:06,500 --> 01:04:09,600
It's definitely a little bit 
challenging for me to be too 

1283
01:04:09,600 --> 01:04:12,100
prescriptive. 
I would say the couple things, 

1284
01:04:12,700 --> 01:04:15,400
the things I do for chest and 
the advice I would give you 

1285
01:04:15,400 --> 01:04:18,000
because I'm sure, you know, the 
movements right and I'm sure 

1286
01:04:18,000 --> 01:04:20,500
you're hitting them just cuz you
know, I'm sure you're hitting 

1287
01:04:20,500 --> 01:04:24,200
them but I would almost think 
about Focus, right? 

1288
01:04:24,200 --> 01:04:25,700
Especially when it comes to 
chess. 

1289
01:04:25,700 --> 01:04:29,400
So the two things I really tried
to think about with chess. 

1290
01:04:30,100 --> 01:04:34,100
Our one making sure you get a 
lot of mid back work because I 

1291
01:04:34,107 --> 01:04:36,000
believe that's going to open up 
your chest. 

1292
01:04:36,000 --> 01:04:38,900
Like and I'm sure you get if 
your back is pointing 

1293
01:04:38,900 --> 01:04:40,300
competition. 
I'm sure you're getting a lot of

1294
01:04:40,300 --> 01:04:41,500
work there. 
So I probably don't need to 

1295
01:04:41,508 --> 01:04:45,000
belabor that point. 
But the other thing I would say 

1296
01:04:45,000 --> 01:04:46,400
is I think it's about the 
quality. 

1297
01:04:46,400 --> 01:04:49,600
I think the way to it's about 
the quality of contraction and 

1298
01:04:49,600 --> 01:04:52,500
mind muscle connection. 
And I think sometimes we get too

1299
01:04:52,500 --> 01:04:57,000
heavy with chest exercises. 
We can lose that and we're alive

1300
01:04:57,000 --> 01:04:59,600
on my shoulders. 
The one thing I try to think 

1301
01:04:59,600 --> 01:05:02,500
about, And I don't know if this 
will make any sense and say, 

1302
01:05:02,500 --> 01:05:04,800
they found a lot of weird, a 
little weird that I've been 

1303
01:05:04,800 --> 01:05:06,800
trying to think of a better way 
to explain it. 

1304
01:05:07,000 --> 01:05:09,700
But I try to keep for as long as
I can. 

1305
01:05:10,000 --> 01:05:13,300
Every exit, every Tessa to size,
whether it's a press or a 

1306
01:05:13,300 --> 01:05:18,100
push-up, or a cable fly, and I 
really like cable flyes for, as 

1307
01:05:18,100 --> 01:05:20,700
long as I can. 
I want my shoulder joint to 

1308
01:05:20,700 --> 01:05:22,700
stay. 
I want to basically keep my 

1309
01:05:22,700 --> 01:05:27,500
scapula retracted and I want my 
shoulder joint to stay to stay 

1310
01:05:27,500 --> 01:05:32,300
behind my chest, right? 
And the more behind you know how

1311
01:05:32,300 --> 01:05:35,700
to bench press below my chest 
stays and the more I can keep 

1312
01:05:35,700 --> 01:05:38,600
that shoulder joint contracted. 
I wish we were on camera now to 

1313
01:05:38,600 --> 01:05:42,200
be a little bit easier explain 
but I feel like, I feel like 

1314
01:05:42,200 --> 01:05:45,900
what happens then is you're able
to, I think a lot of what 

1315
01:05:45,900 --> 01:05:49,300
happens if you don't do that is 
the entire shoulder complex in 

1316
01:05:49,308 --> 01:05:52,900
this forward, right? 
And then you're not really, 

1317
01:05:52,900 --> 01:05:55,100
you're not really driving it 
with that optimal chest, 

1318
01:05:55,100 --> 01:05:58,400
squeeze. 
So I think I think focusing on 

1319
01:05:58,400 --> 01:06:02,000
keeping especially when Gnu, 
when you bench press right. 

1320
01:06:02,000 --> 01:06:05,800
Focusing on keeping your 
shoulders behind or beneath 

1321
01:06:05,800 --> 01:06:08,500
rather your chest as you press 
up and you can finish, you know,

1322
01:06:08,500 --> 01:06:11,700
what you can, you can let them 
rise as you finish, but keep 

1323
01:06:11,700 --> 01:06:13,900
them behind for as long as you 
possibly can. 

1324
01:06:13,900 --> 01:06:18,300
It's shoulder safer to over the 
long term for your rotator cuff,

1325
01:06:18,700 --> 01:06:21,700
but I think that will get you 
kind of an optimal chest 

1326
01:06:21,700 --> 01:06:24,100
squeeze. 
And that I think is key to kind 

1327
01:06:24,100 --> 01:06:28,900
of creating, you know, the 
definition and shape and size 

1328
01:06:28,900 --> 01:06:30,400
that you want. 
Because you're getting A barrage

1329
01:06:30,400 --> 01:06:34,100
of contraction, even if you are 
going to a provider for 

1330
01:06:34,100 --> 01:06:37,300
hamstrings for hamstrings, that 
that's hard. 

1331
01:06:37,300 --> 01:06:40,100
Because I definitely have, 
definitely always trained. 

1332
01:06:40,100 --> 01:06:43,900
My lower body more with 
covering. 

1333
01:06:43,900 --> 01:06:45,700
We know, some of the stuff we 
talked about in covering my 

1334
01:06:45,700 --> 01:06:49,600
performance basis. 
I think what's helped me and my 

1335
01:06:49,600 --> 01:06:53,600
hamstrings are not, you know, a 
strong suit for myself, visually

1336
01:06:53,600 --> 01:06:55,200
either. 
But I think what's helped me. 

1337
01:06:55,200 --> 01:06:58,200
I think it's just hitting the 
basics, but that would expand 

1338
01:06:58,200 --> 01:07:00,200
upon that, right? 
So I think, I think it's 

1339
01:07:00,207 --> 01:07:04,200
important to I think you want to
our DL which I'm sure you do. 

1340
01:07:04,200 --> 01:07:07,400
I would play with the staggered 
stance, RTL going heavy on it 

1341
01:07:08,400 --> 01:07:11,800
and maybe elevating elevating 
like your front foot because 

1342
01:07:11,800 --> 01:07:13,900
that would give you like a 
little bit of a deeper hamstring

1343
01:07:13,900 --> 01:07:16,100
contraction. 
Kind of if you think about some 

1344
01:07:16,100 --> 01:07:17,900
of the facts of stuff we were 
talking about earlier and 

1345
01:07:17,900 --> 01:07:20,800
happened, kind of like the 
tension it creates. 

1346
01:07:20,800 --> 01:07:23,600
I think that's one thing I would
do, if I go really heavy. 

1347
01:07:23,600 --> 01:07:26,400
We don't know them. 
Yeah, exactly. 

1348
01:07:26,400 --> 01:07:28,800
Just like it tweet. 
It doesn't have to be much and 

1349
01:07:28,800 --> 01:07:31,200
in practice. 
It really can't much but you'll 

1350
01:07:31,200 --> 01:07:35,100
get a deep deep, good hamstring 
contraction, out of that and 

1351
01:07:35,100 --> 01:07:37,500
then I would play with it. 
If you haven't done it already 

1352
01:07:37,500 --> 01:07:41,300
or if you're not doing it. 
I would play with Nordic curls 

1353
01:07:42,600 --> 01:07:45,700
because I think, I think again, 
that's a, that's a really good 

1354
01:07:45,700 --> 01:07:49,800
slow contraction these more. 
Yeah, exactly. 

1355
01:07:49,800 --> 01:07:54,400
I love those, you know, so I 
think it and, and once you get 

1356
01:07:54,400 --> 01:07:57,000
strong and You can kind of load 
you like it's crazy because 

1357
01:07:57,000 --> 01:08:00,100
loading that was like a 10-pound
attempt on plate is plenty, 

1358
01:08:00,200 --> 01:08:02,500
right? 
But kind of once you can get 

1359
01:08:02,500 --> 01:08:05,500
strong and loading that, I think
those are two things that might 

1360
01:08:05,500 --> 01:08:08,600
help you crack a little bit of 
the hamstring code. 

1361
01:08:09,200 --> 01:08:10,100
I love it, man. 
I love it. 

1362
01:08:10,100 --> 01:08:13,000
When my I'm gonna do some of 
that you don't like someday. 

1363
01:08:13,000 --> 01:08:14,100
I'm going to be doing some 
deadlift. 

1364
01:08:14,100 --> 01:08:16,800
So I might throw some of those 
Nordic Nordic curls in there. 

1365
01:08:16,800 --> 01:08:19,500
Just to mix it up a little bit. 
Yeah. 

1366
01:08:20,399 --> 01:08:24,800
Glad to be able to help and, you
know, can't wait to can't wait 

1367
01:08:24,800 --> 01:08:26,899
to see you on stage with that. 
Jack chest. 

1368
01:08:26,899 --> 01:08:29,600
I'm going to take credit all the
credit goes to you, man. 

1369
01:08:29,600 --> 01:08:31,399
For sure. 
Well, sweet, brother. 

1370
01:08:31,399 --> 01:08:33,600
Where do people go to find out 
more about you and follow along 

1371
01:08:33,600 --> 01:08:38,600
and dive into Flex? 
It for 4 Flex. 

1372
01:08:38,600 --> 01:08:43,200
Its you can basically for me, 
you can go to my Instagram. 

1373
01:08:43,300 --> 01:08:47,300
That's at Ebenezer Samuel, 23, 
so nice and simple. 

1374
01:08:47,500 --> 01:08:52,300
And I think for Flex it. 
I would go to the flexing, 

1375
01:08:52,300 --> 01:08:53,899
Instagram. 
Let's get people on there. 

1376
01:08:54,100 --> 01:08:56,700
It's Flex, it underscore 
Fitness, nice, and simple. 

1377
01:08:56,700 --> 01:09:00,000
If they want to get a workout 
in, go to flex it that fit / 

1378
01:09:00,200 --> 01:09:02,899
backsplash or whatever virtual 
PT, and that will get them where

1379
01:09:02,899 --> 01:09:05,300
they need to get. 
But, yeah, excited to train as 

1380
01:09:05,300 --> 01:09:07,399
many people on Flex as we can, 
and get more people on the 

1381
01:09:07,399 --> 01:09:08,500
platform. 
Awesome. 

1382
01:09:08,500 --> 01:09:10,899
And I can't thank you enough for
the time and the tips. 

1383
01:09:11,100 --> 01:09:13,100
I'll be putting these Summit 
some of these into practice 

1384
01:09:13,100 --> 01:09:14,800
right away. 
There's ever anything I can do 

1385
01:09:14,800 --> 01:09:16,399
for you man. 
Don't hesitate to reach out and 

1386
01:09:16,399 --> 01:09:19,500
let me know. 
No, thanks for having me on. 

1387
01:09:19,800 --> 01:09:23,000
It was a blast. 
And yeah, it was a blast. 

1388
01:09:23,100 --> 01:09:24,600
Take care brother and keep in 
touch, man.