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Exploring Movement Prep with Ashley Kowalewski from LSU · Performance Explored Project

• 0:01
  SPEAKER_01: Exploring people, exploring our body, the HS on our inside edge of the foot, crossing you from here.
• 0:06
  SPEAKER_00: Different angles.
• 0:08
  SPEAKER_00: Like these kids don't want to be here.
• 0:12
  SPEAKER_00: Perception is the engine that drives our entire experience.
• 0:15
  SPEAKER_01: On today's episode of the Performance Explorer project, I have Ashley Kovalesky, strength coach for LSG volleyball and tennis.
• 0:20
  SPEAKER_01: She's going to take me through her ground-based preparation for her athletes and then transition that up to our feet with her isometric series of how we can get into these positions and own them, and then start to introduce some of the torso, getting to some reactive components, getting to some partner work, building to a culminated movement of what she would define as this rear foot elevated split squat and how do we progress to that?
• 0:40
  SPEAKER_01: Layering movements, peeling back things when we need it.
• 0:43
  SPEAKER_01: But walking through this session, I love this thoroughly.
• 0:46
  SPEAKER_01: I'm going to be including a lot of this in my programming.
• 0:49
  SPEAKER_01: I hope you guys enjoy this.
• 0:50
  SPEAKER_01: I definitely think you are.
• 0:52
  SPEAKER_01: Let's get into this.
• 0:54
  SPEAKER_01: So we're at coffee yesterday.
• 0:56
  SPEAKER_01: You mentioned it a couple times, and I feel like you've mentioned it a lot following me on social media, seeing things, and its preparation determines expression.
• 1:03
  SPEAKER_01: Where did that come from?
• 1:05
  SPEAKER_02: Honestly, the more that I've delved into warmups and what it is, right?
• 1:12
  SPEAKER_02: A warmup is not just a warmup.
• 1:15
  SPEAKER_02: It's not just how we get ourselves ready for the lift.
• 1:17
  SPEAKER_02: It's part of our training session.
• 1:19
  SPEAKER_02: So if it really matters, a a lazy dynamic warmup is not going to get us ready for what we have to do in the training session today.
• 1:26
  SPEAKER_02: Yeah.
• 1:27
  SPEAKER_02: So how you prime, how you prep the body matters.
• 1:30
  SPEAKER_02: And we know that and we can say that to each other as strength coaches.
• 1:34
  SPEAKER_02: But have you ever really zeroed in on what that means?
• 1:37
  SPEAKER_02: I didn't before this.
• 1:38
  SPEAKER_02: You know, that within the last maybe six months, I've gotten really curious and delved into it.
• 1:42
  SPEAKER_02: So am I looking at creating tension, bracing, isometric movement?
• 1:46
  SPEAKER_02: Am I getting the hip ready for actually what's about to happen instead of just doing some mini-band series or a little bit of mobility?
• 1:53
  SPEAKER_02: Am I introducing it to the positions that I'm looking to put it in and looking to stress it in?
• 1:59
  SPEAKER_02: And then letting it, whether with isometrics or dynamic movement, getting it ready to express what I want to see, right?
• 2:07
  SPEAKER_02: On the floor within the movement, whatever that means.
• 2:09
  SPEAKER_01: I look at warm-up is even the word warm-up.
• 2:13
  SPEAKER_01: Some people like to use it.
• 2:14
  SPEAKER_01: I think it's common, we use it, but that preparation thing, I don't have a general warm-up.
• 2:19
  SPEAKER_01: I don't have, unless someone loves to do their phone roller routine or loves to do their thing.
• 2:24
  SPEAKER_01: And some guys they develop their own, I call it like their movement hygiene.
• 2:27
  SPEAKER_01: Like they have their favorite movements and they reference them daily.
• 2:30
  SPEAKER_01: I do the same thing.
• 2:31
  SPEAKER_01: But the the warm-up, the preparation, the whatever we want to do, that is what's driving the session.
• 2:36
  SPEAKER_01: So the warm-up should lead.
• 2:39
  SPEAKER_01: It should lead into it.
• 2:40
  SPEAKER_01: And I like to look at the warm-up as like I like to blur the lines.
• 2:43
  SPEAKER_01: I don't like it when people know, oh, this is when I start taking it serious.
• 2:47
  SPEAKER_01: So when we were doing all that stuff, you used the word over and over again that I really liked, and it was ownership.
• 2:52
  SPEAKER_01: How does that fit within this model that you're talking about?
• 2:55
  SPEAKER_02: So for me, the the big piece of ownership, it does it extends past the movement and it extends into the program, right?
• 3:02
  SPEAKER_02: Are you owning the process of what this looks like?
• 3:04
  SPEAKER_02: So ownership drives intent, right?
• 3:08
  SPEAKER_02: That's one of the biggest pieces of everything that we're doing.
• 3:10
  SPEAKER_02: So, and then I'll take this back further into preparation, right?
• 3:13
  SPEAKER_02: Your preparation can help you along with your ownership, right?
• 3:17
  SPEAKER_02: The prep can help you own those movements, own positions, and own the exercise, just generally speaking for yourself.
• 3:22
  SPEAKER_02: And then that ownership can actually also help drive adaptation, right?
• 3:26
  SPEAKER_02: Because that ownership, when it does increase your intent, now we go into the adaptation piece.
• 3:31
  SPEAKER_02: If you're not really giving me what you got, if you're just going through the motions with this movement, you haven't owned that movement.
• 3:37
  SPEAKER_02: You haven't owned that position, and you haven't owned the process.
• 3:40
  SPEAKER_02: And your adaptation will struggle.
• 3:41
  SPEAKER_02: I can write the best program in the world.
• 3:43
  SPEAKER_02: And we talk about buy-in all the time as coaches.
• 3:46
  SPEAKER_02: I can write the best program, national championship caliber winning.
• 3:49
  SPEAKER_02: I've never won a Natty, but I can imagine I would, right?
• 3:52
  SPEAKER_02: Write this best program possible.
• 3:54
  SPEAKER_02: And if you don't own it, it's not yours, you don't take it seriously, and you don't let it be the driver, you don't drive that intent forward, the adaptation is not going to happen.
• 4:02
  SPEAKER_02: And I think the second piece of that for me is that curiosity drives adaptation.
• 4:06
  SPEAKER_02: Because when we have rigid systems, we close the door to better solutions.
• 4:09
  SPEAKER_01: When you say the word intent, that's probably one of my favorite words in this field because I think the intent behind an exercise is more important than the exercise.
• 4:19
  SPEAKER_01: Everyone wants to talk about unilateral, bilateral, push-pull, whatever, whatever the argument is, Olympic lifting, non-olympic lifting, the intent behind it is more important.
• 4:29
  SPEAKER_01: Why are you choosing the exercise as a coach?
• 4:31
  SPEAKER_01: How much detail are you giving them from a coach?
• 4:33
  SPEAKER_01: Are you giving them the kind of guardrails to fail?
• 4:36
  SPEAKER_01: Like how I was going through some of the movements and I was not succeeding, but safely.
• 4:40
  SPEAKER_01: I'm safe, I'm comfortable.
• 4:42
  SPEAKER_01: How can I become confident here?
• 4:44
  SPEAKER_01: But then also the intent from the athlete.
• 4:46
  SPEAKER_01: Like, are they empowered?
• 4:47
  SPEAKER_01: Are they buy-in is not my favorite word?
• 4:50
  SPEAKER_01: I think buy-in is a one-way street, trust is a two-way street.
• 4:53
  SPEAKER_01: Um, I've never heard an athlete say, I mean, I really bought into my coach.
• 4:56
  SPEAKER_01: Like, I'm I've just never heard that.
• 4:57
  SPEAKER_01: I've heard I trust my coach.
• 4:58
  SPEAKER_01: Buy-in is down.
• 5:00
  SPEAKER_01: I think trust is up and down.
• 5:02
  SPEAKER_01: Um, but when you say that word intent, to me that that changes the game.
• 5:06
  SPEAKER_01: So, how how do you drive that intent with those athletes as you're getting them to have more ownership and going into that curiosity?
• 5:14
  SPEAKER_02: First of all, love that piece.
• 5:15
  SPEAKER_02: Like, really, truly the trust aspect and the back and forth and their ability to trust you, the good communication, the great communication that then creates a two-way street, right?
• 5:24
  SPEAKER_02: It's not me communicating down to you, it's not me speaking to you.
• 5:26
  SPEAKER_02: Communication goes both ways.
• 5:27
  SPEAKER_02: Yep.
• 5:28
  SPEAKER_02: So that's the first piece to that, actually, to me, is making sure that we establish great communication between the two of us.
• 5:33
  SPEAKER_02: Does something hurt?
• 5:34
  SPEAKER_02: And you just hold on to it because you don't want to tell me, you don't want to disappoint me.
• 5:37
  SPEAKER_02: Ew.
• 5:38
  SPEAKER_02: I don't like that.
• 5:39
  SPEAKER_02: I want to adapt every single time.
• 5:42
  SPEAKER_02: I want to adapt my program to fit the athlete in front of me.
• 5:44
  SPEAKER_02: I don't ever want my athletes to feel like they have to adapt to fit my program.
• 5:47
  SPEAKER_02: We've we've lost the track, right?
• 5:49
  SPEAKER_02: We've lost the point if that's what we're doing.
• 5:51
  SPEAKER_02: So that is my biggest driver of creating ownership for them.
• 5:56
  SPEAKER_02: Is this is yours.
• 5:56
  SPEAKER_02: This was your choice.
• 5:58
  SPEAKER_02: You chose that, right?
• 5:59
  SPEAKER_02: A little bit of autonomy.
• 6:00
  SPEAKER_02: And that's it's guided autonomy.
• 6:02
  SPEAKER_02: Yeah.
• 6:02
  SPEAKER_02: Right?
• 6:02
  SPEAKER_02: It's not, I'm not going in there and being like, well, guys, pick your session for the day.
• 6:07
  SPEAKER_02: No, there's guided autonomy in all of that things.
• 6:10
  SPEAKER_02: Sometimes it's the illusion of choice.
• 6:12
  SPEAKER_02: Do you want to do this or this?
• 6:13
  SPEAKER_01: Both things I'm okay with.
• 6:15
  SPEAKER_02: Both things I'm great with, right?
• 6:16
  SPEAKER_02: And so we spend the first few weeks just learning, exploring movement, being curious.
• 6:21
  SPEAKER_02: Can you access the positions?
• 6:23
  SPEAKER_02: There are things that I will go through in the prep movements, in my ground-based movements, where all I want to do is see if you can access those positions.
• 6:30
  SPEAKER_02: And if you can, great.
• 6:31
  SPEAKER_02: If you cannot, it's also great feedback for me.
• 6:34
  SPEAKER_02: I know I have to regress this slightly in order to give you that win, in order to, again, create adaptation.
• 6:40
  SPEAKER_02: Because the intent, you can go hard all day long.
• 6:43
  SPEAKER_02: But if you can't do what I'm asking you to do, we're losing out on adaptation if it's done poorly.
• 6:48
  SPEAKER_02: So I think that I kind of I kind of fall on the other side of that as well, where yes, intent matters, right?
• 6:54
  SPEAKER_02: The intent you can attack that movement, but I need to make sure you can do it.
• 6:57
  SPEAKER_02: I need to make sure that I'm giving you access to that adaptation and the ability to take that intent full, we'll call it full scale, right?
• 7:05
  SPEAKER_02: To go in hard on that.
• 7:06
  SPEAKER_02: So that's the first piece is like that great communication back and forth.
• 7:10
  SPEAKER_02: And then again, having helping them own the process by giving them that self-selection.
• 7:14
  SPEAKER_02: Hey, no, I I'm going to get right, my low body is going to get stronger, and here's how I'm gonna do it.
• 7:19
  SPEAKER_02: I really enjoy rear foot elevated split squats.
• 7:22
  SPEAKER_02: Okay, that's what you want to choose, great.
• 7:24
  SPEAKER_02: That's for you.
• 7:25
  SPEAKER_02: Here's how we'll progress that because that's my job as the coach to come in and then say, okay, you chose this.
• 7:30
  SPEAKER_02: You chose this rear foot elevated over a front foot elevated or over a split squat or over a single leg squat off a box, right?
• 7:37
  SPEAKER_02: I may give those options in the same day.
• 7:40
  SPEAKER_02: But they're gonna, they might have different rep schemes, they might have different tempo.
• 7:43
  SPEAKER_02: But that's me individualizing for you as my athlete.
• 7:47
  SPEAKER_02: This is not, this is me adapting to you, adapting my program to fit you and your needs, not you adjusting to me and all of a sudden feeling like you have to get underneath a barbell and do a back squat because it's in the program.
• 7:58
  SPEAKER_02: I think that the more fluid I am and the more curious I am about the athlete in front of me, the better we get to the adaptation that I'm desiring and that they're desiring as well.
• 8:07
  SPEAKER_02: They see it, now they trust me, now they know they can bring those things to me and that I am going to make a meaningful change.
• 8:13
  SPEAKER_02: I'm not just gonna tell them sucks.
• 8:15
  SPEAKER_02: That sucks.
• 8:16
  SPEAKER_02: So, oh, you're so bad.
• 8:17
  SPEAKER_02: Oh, you're so weak, oh you're so whatever.
• 8:19
  SPEAKER_02: We're not gonna make it about that.
• 8:20
  SPEAKER_02: We're gonna make it about are you getting out of this session what you need to get out of this session?
• 8:24
  SPEAKER_02: And if you're not, how do I, as the coach, give you that?
• 8:28
  SPEAKER_01: When we were going through all the ground-based movements and you're taking me through them, I think as a coach, it's for one, it's good to be coached, but it's the the questions like where do you feel it?
• 8:38
  SPEAKER_01: How do you feel it?
• 8:38
  SPEAKER_01: That curiosity, because we don't know what's going on inside someone's body.
• 8:42
  SPEAKER_01: We have may have a guest.
• 8:43
  SPEAKER_01: I know when I did it, I feel it there.
• 8:45
  SPEAKER_01: That doesn't mean you feel it there.
• 8:47
  SPEAKER_01: And you were referencing earlier this this collaboration.
• 8:51
  SPEAKER_01: And I think that's most important.
• 8:53
  SPEAKER_01: I look at it almost like a road trip.
• 8:55
  SPEAKER_01: We can be going to the same destination, but do you want to take the scenic route?
• 8:59
  SPEAKER_01: Do we need to get there in a hurry?
• 9:01
  SPEAKER_01: Do you want to stop?
• 9:02
  SPEAKER_01: And some coaches are just like, no, we're not stopping, we're pushing through.
• 9:05
  SPEAKER_01: Well, why why?
• 9:06
  SPEAKER_01: What if they gotta what if they gotta go to the bathroom?
• 9:07
  SPEAKER_01: What if they want snacks?
• 9:09
  SPEAKER_01: Like, what if like they should be a part of this journey because realistically, it's their journey, it's not yours.
• 9:16
  SPEAKER_01: You are just there to help get them to the goal.
• 9:19
  SPEAKER_01: Because if you don't exist, an athlete can athlete without a coach.
• 9:22
  SPEAKER_01: Yeah, a coach cannot coach without an athlete.
• 9:25
  SPEAKER_01: So, did that collaboration come from just trial and error?
• 9:28
  SPEAKER_01: Like you just did it that way, you've always done it that way.
• 9:31
  SPEAKER_01: Was it a team?
• 9:32
  SPEAKER_01: What got you pointing in that direction?
• 9:35
  SPEAKER_02: My own experiences as an athlete, to be honest with you.
• 9:39
  SPEAKER_02: I had excellent strength coaches.
• 9:41
  SPEAKER_02: I had amazing coaches, but I had this is the program, do it.
• 9:45
  SPEAKER_02: There is no adjustment.
• 9:48
  SPEAKER_02: There is no alternative, there is no other way.
• 9:51
  SPEAKER_02: And you know what?
• 9:51
  SPEAKER_02: That's okay.
• 9:52
  SPEAKER_02: That I'm not saying that within a program that you can't have uniformity.
• 9:55
  SPEAKER_02: I think it can be a beautiful thing, right?
• 9:57
  SPEAKER_02: That's fine.
• 9:58
  SPEAKER_02: It's not for me.
• 9:59
  SPEAKER_02: It's not the way I want to communicate with athletes, it's not the way I want athletes to see me.
• 10:02
  SPEAKER_02: I don't want to be seen as rigid.
• 10:04
  SPEAKER_02: I want to be seen as somebody who is curious and adaptable and just generally in life wants to know, wants to create this area of I'm a human being, so I will judge, right?
• 10:17
  SPEAKER_02: I am.
• 10:17
  SPEAKER_02: I'm that I'm gonna own that.
• 10:19
  SPEAKER_02: Yeah, but can I lead with curiosity in all of those things?
• 10:23
  SPEAKER_02: Does this work?
• 10:24
  SPEAKER_02: If it doesn't, why doesn't it?
• 10:25
  SPEAKER_02: Is there a better way?
• 10:26
  SPEAKER_02: If there is, what is it?
• 10:28
  SPEAKER_02: If there's not, what can I revert to?
• 10:30
  SPEAKER_02: Right?
• 10:30
  SPEAKER_02: How can I take this back?
• 10:31
  SPEAKER_02: How can I make it better?
• 10:32
  SPEAKER_02: And so from my own experiences as a 90s baby, it was shut up, do what you're told, and that makes you coachable.
• 10:40
  SPEAKER_02: That makes you valuable.
• 10:42
  SPEAKER_02: I don't have to, you don't ask too many questions, right?
• 10:45
  SPEAKER_02: And some coaches don't enjoy that when athletes ask why or what?
• 10:49
  SPEAKER_01: I don't, or and I I want I want the questions.
• 10:52
  SPEAKER_01: Me too.
• 10:53
  SPEAKER_01: Yeah.
• 10:53
  SPEAKER_02: Me too.
• 10:54
  SPEAKER_02: I so so I open with that and I lead with that.
• 10:56
  SPEAKER_02: So when I ask you a question, does it make you feel more comfortable asking me a question in return?
• 11:01
  SPEAKER_01: 100%.
• 11:02
  SPEAKER_02: And that's what I want.
• 11:03
  SPEAKER_01: I think you care about me.
• 11:04
  SPEAKER_02: I want to create that.
• 11:05
  SPEAKER_02: I want to, I want to be curious about you.
• 11:07
  SPEAKER_02: And this extends to their lives as well.
• 11:09
  SPEAKER_02: I do, in fact, care about that test you took today.
• 11:12
  SPEAKER_02: I do, in fact, care that your mom had surgery two weeks ago.
• 11:15
  SPEAKER_02: How is she doing today?
• 11:16
  SPEAKER_02: And so that extends and it creates that bigger circle for us of I'm always comfortable pulling people into the circle.
• 11:22
  SPEAKER_02: It's not a problem.
• 11:24
  SPEAKER_02: It happens within the coaching sphere, it happens, it's not too personal.
• 11:27
  SPEAKER_02: I don't need to know what you did this weekend.
• 11:29
  SPEAKER_02: It's not what I'm talking about.
• 11:30
  SPEAKER_05: Yep.
• 11:30
  SPEAKER_02: But I am curious about your life and the stressors that are are happening in your life, outside your life, around your life, on the periphery, whatever, because that follows you into the weight room.
• 11:39
  SPEAKER_02: So if I know that there's been something going on with you and we need to make an adjustment on the day, today is not your max velo day.
• 11:45
  SPEAKER_02: It's not looking good on you.
• 11:47
  SPEAKER_02: I know what happened yesterday.
• 11:48
  SPEAKER_02: I understand the day you had, I know the practice you had, I know the strain you're under.
• 11:52
  SPEAKER_02: Do we need to stress and strain?
• 11:54
  SPEAKER_02: Yes.
• 11:54
  SPEAKER_02: Do we need to create adaptation under load?
• 11:56
  SPEAKER_02: Yes.
• 11:57
  SPEAKER_02: Is that for you today?
• 12:00
  SPEAKER_02: And you can look at me and say, mm-mm, it's not.
• 12:03
  SPEAKER_02: Cool, let's switch your days around.
• 12:05
  SPEAKER_02: I'm not above that.
• 12:06
  SPEAKER_02: So I think the more that I can diminish my ego and increase my curiosity and lead with that and let them know that I generally I want to know.
• 12:13
  SPEAKER_02: I genuinely want to know what's going on with you.
• 12:17
  SPEAKER_02: If that makes you feel more open to tell me, to be honest with me, create great lines of communication, now we trust each other.
• 12:24
  SPEAKER_02: Because I know you're not gonna hold back on me if you don't feel good.
• 12:27
  SPEAKER_02: I know you're not gonna hold back on me if something hurts.
• 12:29
  SPEAKER_02: And that's great, right?
• 12:30
  SPEAKER_02: That helps me be a better coach.
• 12:32
  SPEAKER_02: It helps me to, again, if we're talking about adaptation, if I only make coaching about adaptation, that's how I'm gonna get it.
• 12:39
  SPEAKER_02: That's the only way, in my opinion, that I'm gonna get it.
• 12:42
  SPEAKER_02: It's not by just pushing you past these limits and calling being a hard ass.
• 12:45
  SPEAKER_02: That's not it for me.
• 12:46
  SPEAKER_02: I am gonna push you.
• 12:47
  SPEAKER_02: I am gonna I'm gonna make you capable of things you didn't know you were capable of.
• 12:51
  SPEAKER_02: Because you trust me and you're gonna do it when I say to do it.
• 12:54
  SPEAKER_02: But not because I just blindly said that.
• 12:56
  SPEAKER_04: Yeah.
• 12:57
  SPEAKER_02: I'm gonna take you there.
• 12:58
  SPEAKER_02: I want you to own these positions first.
• 13:00
  SPEAKER_02: I want you to be able to learn and grow with me.
• 13:02
  SPEAKER_02: Because that coach athlete relationship is new every time.
• 13:06
  SPEAKER_02: Every time.
• 13:07
  SPEAKER_02: You're never coaching the same athlete twice.
• 13:08
  SPEAKER_04: For sure.
• 13:09
  SPEAKER_02: Ever, even if it's the same person.
• 13:10
  SPEAKER_04: For sure.
• 13:11
  SPEAKER_02: Right?
• 13:11
  SPEAKER_02: I'm never coaching the same athlete twice.
• 13:13
  SPEAKER_02: So I still need to remain curious about you.
• 13:16
  SPEAKER_02: I may think I know how you move.
• 13:18
  SPEAKER_02: I may think I know how you tolerate certain loads, certain stresses, but I don't.
• 13:23
  SPEAKER_01: When it comes to the volleyball girls, is you're introducing a lot of these movements that are a little non-traditional, especially the ground-based stuff.
• 13:30
  SPEAKER_01: And you got girls that are six foot plus interacting with the ground that outside of diving to it, they probably don't spend a lot of time there.
• 13:38
  SPEAKER_01: I mean, you grow away from the ground, you get you're at LSU because you can get away from the ground.
• 13:42
  SPEAKER_01: Yeah.
• 13:43
  SPEAKER_01: So now you're pulling them back to the ground.
• 13:45
  SPEAKER_01: How has that relationship been with them building?
• 13:47
  SPEAKER_01: Is it do they look at that as like a fun thing?
• 13:49
  SPEAKER_01: Is it different?
• 13:50
  SPEAKER_01: Is it how do they approach that sort of as you introduce these movements?
• 13:53
  SPEAKER_02: So depending on where we put it, it can be fun.
• 13:57
  SPEAKER_02: We do a lot of crawling, we do a lot of stuff on the ground, but it may be win competition.
• 14:01
  SPEAKER_02: I bring in competition to a lot of the things that we do.
• 14:04
  SPEAKER_02: I enjoy that.
• 14:05
  SPEAKER_02: They enjoy that.
• 14:06
  SPEAKER_02: Athletes want to compete.
• 14:08
  SPEAKER_02: Can we do those things?
• 14:09
  SPEAKER_02: Can we make it about time?
• 14:10
  SPEAKER_02: Can we make it about duration?
• 14:11
  SPEAKER_02: Can we make it a race?
• 14:12
  SPEAKER_02: Right?
• 14:13
  SPEAKER_02: There's the first a first piece you can get a little bit more, a little bit of curiosity from them of ooh, I like that.
• 14:19
  SPEAKER_02: But just in putting these taller girls on the ground or putting people who don't have a lot of experience doing ground-based movements on the ground, they think at first they think it's a joke.
• 14:28
  SPEAKER_02: They think I'm asking them to do something very simple.
• 14:30
  SPEAKER_01: Yeah.
• 14:31
  SPEAKER_02: I've been told that I make things look too easy.
• 14:33
  SPEAKER_01: I'm gonna be honest, that stuff was a little more difficult than I anticipated.
• 14:37
  SPEAKER_02: And you know what?
• 14:38
  SPEAKER_02: Good.
• 14:38
  SPEAKER_01: Yeah.
• 14:39
  SPEAKER_02: Because I'm a pro.
• 14:40
  SPEAKER_02: And again, if I want you to trust me and I can't do it, 100%.
• 14:44
  SPEAKER_02: Uh-uh.
• 14:45
  SPEAKER_02: Right?
• 14:45
  SPEAKER_02: So so I care.
• 14:46
  SPEAKER_02: I care about myself.
• 14:48
  SPEAKER_02: I am capable of doing all of these things, and I'm gonna make you capable as well.
• 14:51
  SPEAKER_02: Can you stick with me long enough to do that?
• 14:53
  SPEAKER_02: That to me is the big driver is I can do this.
• 14:57
  SPEAKER_02: I'm 33 years old and old and washed up and retired and injured and broken.
• 15:02
  SPEAKER_02: I can do this.
• 15:02
  SPEAKER_02: So can you, elite level athlete.
• 15:05
  SPEAKER_02: Do you trust me to get you there?
• 15:06
  SPEAKER_02: With the way I communicate to you, the way I talk to you, the way I don't talk down to you, right?
• 15:11
  SPEAKER_02: I'm gonna bring you up to this level.
• 15:12
  SPEAKER_02: And so putting them down on my level on the ground, that's the first part I'll stop with.
• 15:16
  SPEAKER_02: Hey, how's it feel to be down here with me?
• 15:18
  SPEAKER_02: This is that are you seeing the world from where I'm seeing the world now?
• 15:21
  SPEAKER_02: And we're funny and we're ha ha.
• 15:22
  SPEAKER_02: And then we start going into these positions and they realize, oh, I gotta lock in.
• 15:26
  SPEAKER_02: This is hard.
• 15:26
  SPEAKER_03: Yeah.
• 15:27
  SPEAKER_02: Like, I aka, what are we doing?
• 15:29
  SPEAKER_02: Why does my hamstring hurt so bad?
• 15:31
  SPEAKER_02: The next day they'll come in.
• 15:33
  SPEAKER_02: Why am I sore from that?
• 15:34
  SPEAKER_02: It's new, right?
• 15:36
  SPEAKER_02: Yeah.
• 15:36
  SPEAKER_02: Let's own that.
• 15:37
  SPEAKER_02: So them going in and owning those positions and seeing within six weeks, I'll revert them back to the simplest version.
• 15:43
  SPEAKER_02: So we'll go through our progression.
• 15:45
  SPEAKER_02: Within three weeks, we'll we'll take a little step.
• 15:47
  SPEAKER_02: In the four or five weeks, take another little step, and we'll end with some of our top end progressions on some of those ground-based movements, isometrics, etc.
• 15:54
  SPEAKER_02: And then in week seven or eight, I'll revert them back to the simplest version.
• 15:59
  SPEAKER_02: And they're like, man, this is easy.
• 16:00
  SPEAKER_02: They'll be in that reverse plank position and they'll okay.
• 16:03
  SPEAKER_02: This is simple now.
• 16:04
  SPEAKER_02: Wild.
• 16:05
  SPEAKER_02: Right?
• 16:06
  SPEAKER_02: Which is you.
• 16:06
  SPEAKER_02: And again, you it it gives them that win, it pulls them back into the present moment of I remember when I couldn't do this.
• 16:12
  SPEAKER_04: Yeah.
• 16:13
  SPEAKER_02: And there's the trust.
• 16:14
  SPEAKER_02: There's the she knows what she's talking about.
• 16:16
  SPEAKER_02: And I don't need to prove anything.
• 16:17
  SPEAKER_02: That's one thing in my life, and in my coaching career, I don't feel like I need to prove a thing.
• 16:21
  SPEAKER_01: Not to other coaches.
• 16:22
  SPEAKER_01: You do need to prove to your athletes that you know what you're talking about.
• 16:25
  SPEAKER_02: And and they need those wins.
• 16:27
  SPEAKER_02: Right.
• 16:27
  SPEAKER_02: Yeah.
• 16:27
  SPEAKER_02: And but but in that for me is even to them, I don't know that I feel that way, that I feel I need to prove it, but that's my provision.
• 16:34
  SPEAKER_02: That's way of providing for you, is by giving you the best programming, giving you my best self, giving you being able to provide what you need in that moment.
• 16:44
  SPEAKER_02: I love that.
• 16:45
  SPEAKER_02: You and I have talked about that.
• 16:46
  SPEAKER_02: I feel like you're the same way.
• 16:48
  SPEAKER_02: You love to provide.
• 16:49
  SPEAKER_02: You love to not only put out great information, you love to your your kids, right?
• 16:54
  SPEAKER_02: Your your life in general is about provision.
• 16:57
  SPEAKER_02: So is mine.
• 16:59
  SPEAKER_02: It just looks a little bit different.
• 17:01
  SPEAKER_02: I love providing great conversation.
• 17:03
  SPEAKER_02: I love providing these athletes with an outlet for sometimes it's frustration.
• 17:07
  SPEAKER_02: I just need to train.
• 17:08
  SPEAKER_02: I need to feel something today.
• 17:09
  SPEAKER_02: Cool.
• 17:10
  SPEAKER_02: How can I do that without hurting you?
• 17:12
  SPEAKER_03: Yeah.
• 17:12
  SPEAKER_02: How can we do that without being goofy and like really, really safety is first?
• 17:17
  SPEAKER_02: You and I had that conversation off air, right?
• 17:19
  SPEAKER_02: Safety is paramount.
• 17:20
  SPEAKER_02: Always.
• 17:20
  SPEAKER_02: So am I communicating to you in a way where we can be intense and we can go hard and we can do these things and have these progressions and be safe?
• 17:28
  SPEAKER_02: Yes, every time.
• 17:29
  SPEAKER_02: So we take those things and when they see that, and when they see that those ground-based movements do have a progression, and it's not just crawling on the ground, and it's not just holding a dead bug or anything like that, all of a sudden we see that I can challenge you.
• 17:42
  SPEAKER_02: And what do you think happens truly for the first time when they can't do it?
• 17:46
  SPEAKER_01: I mean, depending upon the athlete you have, but I would imagine at that level, and there's a higher they they want to now meet that new level of challenge.
• 17:54
  SPEAKER_01: They're not gonna back down.
• 17:56
  SPEAKER_01: You don't go play volleyball at LSU to back down from an exercise.
• 17:59
  SPEAKER_01: You're going to meet that new challenge.
• 18:01
  SPEAKER_01: Yeah.
• 18:01
  SPEAKER_02: Okay, rolling in with this reverse plank.
• 18:03
  SPEAKER_02: What I want to see right off the bat is just you mastering stillness.
• 18:06
  SPEAKER_01: Okay.
• 18:06
  SPEAKER_02: So I want you to stack your hands underneath your shoulders.
• 18:08
  SPEAKER_02: I don't want them too far out.
• 18:10
  SPEAKER_01: Okay.
• 18:10
  SPEAKER_02: From that position.
• 18:11
  SPEAKER_02: I want you to bend your knees first just to like a tabletop position.
• 18:13
  SPEAKER_02: That's where we want to start.
• 18:14
  SPEAKER_01: This isn't my best.
• 18:15
  SPEAKER_00: This isn't my best.
• 18:16
  SPEAKER_00: My best to do it.
• 18:17
  SPEAKER_02: I'll take it.
• 18:17
  SPEAKER_02: I'll take it.
• 18:18
  SPEAKER_02: Okay.
• 18:19
  SPEAKER_02: Yes.
• 18:20
  SPEAKER_02: So we're squeezing glutes.
• 18:21
  SPEAKER_02: Yep.
• 18:21
  SPEAKER_02: I want you to hold that.
• 18:22
  SPEAKER_02: Five, three, two, one, and relax.
• 18:27
  SPEAKER_02: So can you tolerate that position?
• 18:28
  SPEAKER_00: I can't.
• 18:29
  SPEAKER_02: Is there pain?
• 18:30
  SPEAKER_00: No pain.
• 18:30
  SPEAKER_00: Just running out of space with the shoulder.
• 18:32
  SPEAKER_02: Running out of space with the shoulder.
• 18:33
  SPEAKER_02: That's okay.
• 18:34
  SPEAKER_02: Because now we're not going to challenge you at the shoulder anymore.
• 18:36
  SPEAKER_00: Okay.
• 18:36
  SPEAKER_02: We're going to start moving it down the chain.
• 18:38
  SPEAKER_02: Okay.
• 18:38
  SPEAKER_02: So now I'm going to have you extend just slightly, about halfway.
• 18:42
  SPEAKER_02: Yes.
• 18:42
  SPEAKER_02: And we're going to do the exact same thing.
• 18:43
  SPEAKER_02: So progressing this position into almost just a longer hamstring bridge.
• 18:47
  SPEAKER_04: Okay.
• 18:48
  SPEAKER_02: So we're going to bridge up, same deal.
• 18:49
  SPEAKER_02: You're going to squeeze glute.
• 18:51
  SPEAKER_02: Should feel it now just a little bit further down the belly of your hamstring.
• 18:53
  SPEAKER_02: Yep.
• 18:54
  SPEAKER_02: Now I want you to drag your heels towards your butt.
• 18:55
  SPEAKER_02: That's what I want you to feel like.
• 18:57
  SPEAKER_00: Yep.
• 18:57
  SPEAKER_02: And relax.
• 18:59
  SPEAKER_00: Just that cue of dragging my heels and definitely feeling more in the hamstrings.
• 19:04
  SPEAKER_02: That's one of my favorite things to use with anything, glute bridges, but this especially, because that's what I'm looking for.
• 19:08
  SPEAKER_02: I'm not looking for this just to be this ISO where we lose, we lose tension here, right?
• 19:13
  SPEAKER_02: Yes, I want you to maintain tension in your trunk, but I also want it to be on the backside.
• 19:17
  SPEAKER_02: Yeah.
• 19:17
  SPEAKER_02: Right.
• 19:17
  SPEAKER_02: So that's what I'm looking for.
• 19:18
  SPEAKER_02: Last, before we start moving on and making this a single leg movement, I'm going to have you go almost fully extended.
• 19:23
  SPEAKER_02: I want slight bend in the knee.
• 19:25
  SPEAKER_02: So like a longer, like a hamstring bridge now where we're going almost all the way extended.
• 19:29
  SPEAKER_02: Okay.
• 19:30
  SPEAKER_02: So same concept, everything else.
• 19:31
  SPEAKER_02: I do want you pushing away from the ground, right?
• 19:33
  SPEAKER_02: I want that to be an active thing that you think about.
• 19:35
  SPEAKER_02: I want you still thinking about pulling rib cage down, squeezing your butt.
• 19:38
  SPEAKER_02: And as you get all the way up into that top end position that you can tolerate there, I'm going to remind you, pull your heels towards your butt and hold.
• 19:47
  SPEAKER_02: Relax.
• 19:49
  SPEAKER_02: So that's the simplest way to roll through to make sure that an athlete can access these positions.
• 19:54
  SPEAKER_02: That's what I want to see first.
• 19:56
  SPEAKER_02: I'm worried about access.
• 19:57
  SPEAKER_02: And then I'm worried about, well, not worried, right?
• 19:59
  SPEAKER_02: I want to be concerned with can they enter into those positions without pain?
• 20:04
  SPEAKER_02: Great.
• 20:04
  SPEAKER_02: Cool.
• 20:05
  SPEAKER_02: Now that we know that you can do that, let's start advancing this movement just a little bit to be more of what I want it to be for the trunk.
• 20:11
  SPEAKER_02: Okay.
• 20:12
  SPEAKER_02: Yes, you feel it in your hamstrings, right?
• 20:13
  SPEAKER_02: And that's great.
• 20:14
  SPEAKER_02: This is one of those movements that can be pretty much classified across the board for whatever we want to make it.
• 20:18
  SPEAKER_02: It is exactly where I want it to serve in the moment.
• 20:21
  SPEAKER_02: Do I want it to be an accessory for trunk?
• 20:23
  SPEAKER_02: Do I want it to be really honing in on ISOs for the shoulder?
• 20:26
  SPEAKER_02: Do I want it to be a little bit more for hamstring and low body?
• 20:28
  SPEAKER_02: Do I want it to be a little bit more about anti-rotation?
• 20:31
  SPEAKER_02: So now we're gonna bring in the single leg side of this.
• 20:34
  SPEAKER_02: Okay.
• 20:34
  SPEAKER_02: And I'm gonna have you access that last position we were just in with that longer leg.
• 20:39
  SPEAKER_03: Yep.
• 20:40
  SPEAKER_02: I'm gonna have you get up into that position, and all I want you to do is raise your right leg just barely.
• 20:46
  SPEAKER_02: This is the most advanced version here.
• 20:48
  SPEAKER_02: I want you to bend it now, all the way up.
• 20:50
  SPEAKER_02: That's where I would start.
• 20:52
  SPEAKER_02: Yeah.
• 20:52
  SPEAKER_02: Same concept as now.
• 20:53
  SPEAKER_02: Your hips are starting to sink towards the floor.
• 20:55
  SPEAKER_02: So I want you to drive your hips up, squeeze that glute.
• 20:57
  SPEAKER_02: Three, two, and relax.
• 21:02
  SPEAKER_02: So you feel the challenge right off the bat of you lift and you go whoop.
• 21:08
  SPEAKER_01: Yep.
• 21:08
  SPEAKER_02: So that that amount right there is great.
• 21:10
  SPEAKER_02: Like that just pulling up, starting with that bent knee, it's fine.
• 21:14
  SPEAKER_02: I don't need to progress you crazy through that next position, right?
• 21:18
  SPEAKER_02: So what I want to see from there is if I want to challenge you, if that was easy, that was easy sauce, you're sitting there.
• 21:22
  SPEAKER_02: Now I want to challenge you to extend that leg out.
• 21:24
  SPEAKER_02: So now what do we bring in?
• 21:26
  SPEAKER_02: A little hip flexor.
• 21:27
  SPEAKER_02: Yeah, little front side.
• 21:28
  SPEAKER_02: So I want you to try it.
• 21:29
  SPEAKER_02: This is what we're doing today.
• 21:30
  SPEAKER_02: We're exploring.
• 21:31
  SPEAKER_02: Yeah, yeah, yeah.
• 21:32
  SPEAKER_02: We're still long leg.
• 21:32
  SPEAKER_04: Yep.
• 21:33
  SPEAKER_02: I want you to bridge into that position.
• 21:34
  SPEAKER_02: Yep.
• 21:35
  SPEAKER_02: Now just bring that right leg up again and hold just a little close, a little farther away from you.
• 21:39
  SPEAKER_02: Yes.
• 21:40
  SPEAKER_02: So there's close.
• 21:40
  SPEAKER_02: There we go.
• 21:41
  SPEAKER_02: That's the next position for you to unlock.
• 21:42
  SPEAKER_02: Still squeezing glute, now pulling that left heel towards your butt.
• 21:46
  SPEAKER_01: Yep.
• 21:47
  SPEAKER_02: And relax.
• 21:48
  SPEAKER_01: Man.
• 21:49
  SPEAKER_01: For one, a ton in my hamstring, but even getting some like QL involvement on my backside, just being able to support my pelvis from not letting it dip side to side.
• 21:57
  SPEAKER_02: Yeah.
• 21:58
  SPEAKER_01: I like that.
• 21:58
  SPEAKER_01: I like that a lot actually.
• 22:00
  SPEAKER_02: Let's take it to your left side.
• 22:01
  SPEAKER_01: Okay.
• 22:02
  SPEAKER_02: And I'm going to bring in just the next advancement of this movement for me is dynamic.
• 22:06
  SPEAKER_02: Okay.
• 22:06
  SPEAKER_02: So let's say, let's say we went through the full advancement, right?
• 22:08
  SPEAKER_02: We went to full straight leg extended to challenge, again, hip flexor front side a little bit more.
• 22:13
  SPEAKER_02: Now we're going to go into some dynamic movement.
• 22:15
  SPEAKER_02: So when you think about a dead bug, or when I think about a dead bug, and you see people doing things that, yes, they're working lumbopelvic tilt, they're working dissociation, right?
• 22:22
  SPEAKER_02: Of torso, ts, you know, all these things from the T-spine and hips.
• 22:26
  SPEAKER_02: Well, what I want to see is that you can stabilize that while you're floating.
• 22:30
  SPEAKER_02: So we're going to use this position of that reverse plank position.
• 22:34
  SPEAKER_02: I'm going to have you extend your left leg up and off the ground.
• 22:37
  SPEAKER_01: Okay.
• 22:37
  SPEAKER_02: And then we are going to raise and lower that left side.
• 22:41
  SPEAKER_00: So basically without the support of the dead bug position on the back.
• 22:44
  SPEAKER_00: I'm supporting it with my position.
• 22:46
  SPEAKER_00: Okay.
• 22:46
  SPEAKER_00: I see what you're saying.
• 22:47
  SPEAKER_00: Yep.
• 22:47
  SPEAKER_02: So we're stacked in the same position there.
• 22:49
  SPEAKER_00: So long lever.
• 22:50
  SPEAKER_02: We're long lever.
• 22:51
  SPEAKER_02: Go ahead and bridge into that position.
• 22:53
  SPEAKER_02: Now extend that left leg out up and off the ground.
• 22:56
  SPEAKER_02: Maintain.
• 22:56
  SPEAKER_02: Yes.
• 22:57
  SPEAKER_02: There you go.
• 22:58
  unknown: Okay.
• 22:58
  SPEAKER_02: That neutrality there.
• 23:00
  SPEAKER_02: Try not to rotate.
• 23:02
  SPEAKER_02: Try not to dip.
• 23:02
  SPEAKER_02: Yes.
• 23:03
  SPEAKER_02: That's the first thing you want to do.
• 23:05
  SPEAKER_02: Good.
• 23:06
  SPEAKER_02: And relax.
• 23:07
  SPEAKER_03: Ugh.
• 23:08
  SPEAKER_02: So right off the bat, that was aggressive.
• 23:11
  SPEAKER_03: Shitty.
• 23:11
  SPEAKER_02: It's aggressive, right?
• 23:12
  SPEAKER_02: Yeah.
• 23:13
  SPEAKER_02: I'd slow you down.
• 23:14
  SPEAKER_03: Yeah.
• 23:15
  SPEAKER_02: I would put you, I would have the that that leg lift, I would have it be smaller.
• 23:19
  SPEAKER_03: Okay.
• 23:19
  SPEAKER_02: That's the first thing that I would want to see with that.
• 23:21
  SPEAKER_02: That's what I that's how I would bring.
• 23:23
  SPEAKER_01: Small movement.
• 23:24
  SPEAKER_01: Okay.
• 23:24
  SPEAKER_02: Very small.
• 23:24
  SPEAKER_02: Because again, I'm looking, I'm looking for you to eliminate any rotation.
• 23:29
  SPEAKER_02: And same deal.
• 23:30
  SPEAKER_02: You're going to feel right side QL now, right?
• 23:32
  SPEAKER_02: Cuing on that.
• 23:33
  SPEAKER_02: That back side is going to be right leg, right heel is going to be pulling towards your butt so that we have everything tense on the backside.
• 23:39
  SPEAKER_02: Now left leg is going to be adding in just a little bit of motion, which is still having us resist a lot of anti-rotation, maybe just a little bit of a little bit of anti-flexion as well.
• 23:48
  SPEAKER_02: We want to be extended through front side.
• 23:50
  SPEAKER_02: Okay.
• 23:51
  SPEAKER_02: So hold that.
• 23:52
  SPEAKER_02: So now I want to see it again.
• 23:53
  SPEAKER_02: Give you, I'll give you a second.
• 23:54
  SPEAKER_02: Your shoulders.
• 23:55
  SPEAKER_02: Are your shoulders lit up?
• 23:56
  SPEAKER_01: They are.
• 23:57
  SPEAKER_01: Your shoulders lit up.
• 23:58
  SPEAKER_02: Generally speaking, we'd be down here for about 10 seconds.
• 24:01
  SPEAKER_02: And you say you're getting you're getting all of it.
• 24:03
  SPEAKER_02: So go ahead and bridge up one more time there.
• 24:05
  SPEAKER_02: We're squeezing glute.
• 24:06
  SPEAKER_02: Extend that left leg.
• 24:07
  SPEAKER_02: Now small.
• 24:09
  SPEAKER_02: Very, very small.
• 24:10
  SPEAKER_02: Yes.
• 24:10
  SPEAKER_02: And slow.
• 24:13
  SPEAKER_02: Good.
• 24:14
  SPEAKER_02: There you go.
• 24:15
  SPEAKER_02: And relax.
• 24:17
  SPEAKER_01: I really like that.
• 24:19
  SPEAKER_01: Not only do I get that stability aspect of like a single leg posterior line, but also the hip flexor and the open chain on the other side.
• 24:28
  SPEAKER_01: Low back is really trying to support all of that that's going on with the pelvis.
• 24:33
  SPEAKER_01: And I feel like that's something that's easy progressing with you know a team.
• 24:38
  SPEAKER_01: Because you could have some people just on the spot, like based on how they're feeling that day.
• 24:42
  SPEAKER_01: Like, hey, we're just going to do a big leg movement, a small leg movement.
• 24:45
  SPEAKER_01: Hey, you're just going to hold the ISO bridge.
• 24:47
  SPEAKER_01: So it almost gives them the that bandwidth of moving back and forth as a coach pretty easy.
• 24:52
  SPEAKER_02: Yeah.
• 24:53
  SPEAKER_02: And it so it that that was the beautiful thing when I started doing this, when I really started to start to pull these things into my programming, it can be put almost anywhere.
• 25:01
  SPEAKER_02: Yeah.
• 25:01
  SPEAKER_02: This doesn't have to be something that's it can be put in the warm-up.
• 25:04
  SPEAKER_02: Yeah.
• 25:04
  SPEAKER_02: It can be put in our prep.
• 25:05
  SPEAKER_02: It can be put within the first few blocks to get engagement.
• 25:09
  SPEAKER_02: If I want to see if I'm really struggling to brace, can you at any point in time when you were doing this, did you feel like you were losing tension?
• 25:15
  SPEAKER_03: No.
• 25:16
  SPEAKER_02: You can't, right?
• 25:16
  SPEAKER_02: Because the movement itself falls apart.
• 25:18
  SPEAKER_02: Yeah.
• 25:18
  SPEAKER_02: Now you put a kid on the ground for a dead bug.
• 25:20
  SPEAKER_02: You know how many crappy dead bugs I've seen?
• 25:22
  SPEAKER_02: 100%.
• 25:23
  SPEAKER_02: Right?
• 25:23
  SPEAKER_02: And so, and again, what were we doing?
• 25:25
  SPEAKER_02: We're stabilizing pelvis with the dead bug on the ground.
• 25:27
  SPEAKER_05: Yep.
• 25:28
  SPEAKER_02: You may lose it, right?
• 25:29
  SPEAKER_02: You may, you may have a little bit of anterior tilt, but here you can't.
• 25:33
  SPEAKER_02: Right?
• 25:34
  SPEAKER_02: It doesn't work that way.
• 25:35
  SPEAKER_02: And so I like that.
• 25:36
  SPEAKER_02: I like using physical constraints with large teams because at that point, it's it's just it's up to me.
• 25:42
  SPEAKER_03: Yeah.
• 25:42
  SPEAKER_02: What is accessible to you and what's not.
• 25:44
  SPEAKER_02: Cool.
• 25:44
  SPEAKER_02: We can do the ISOs.
• 25:46
  SPEAKER_02: We can do double, it's no problem.
• 25:47
  SPEAKER_02: We can do the double leg ISOs until you can tolerate more.
• 25:50
  SPEAKER_02: Okay, now we can do okay, one knee up, right?
• 25:53
  SPEAKER_02: Isometric.
• 25:54
  SPEAKER_02: And maybe we start that with 10 seconds, right?
• 25:56
  SPEAKER_02: Maybe that's not anything crazy.
• 25:57
  SPEAKER_02: And this is a movement that I haven't tried to load, but I think it it could tolerate load fairly well, right?
• 26:04
  SPEAKER_02: So moving with when we have that, what I what I like to think about here is like, what else can I bring into this situation?
• 26:10
  SPEAKER_02: Well, I brought in a rotational aspect.
• 26:14
  SPEAKER_02: And that's the and the next thing I want to take you through.
• 26:16
  SPEAKER_02: And I think again, this is a progression.
• 26:18
  SPEAKER_02: This isn't something we started out with.
• 26:19
  SPEAKER_02: We start out with that isometric and making sure everybody can tolerate that single leg lift first.
• 26:23
  SPEAKER_03: Yeah.
• 26:23
  SPEAKER_02: Before we bring this in as a team, because this next movement is incredibly challenging and incredibly uh dependent on your stability and the the amount of tension that you're able to hold at first right off the bat.
• 26:35
  SPEAKER_02: Okay.
• 26:36
  SPEAKER_02: So I'm gonna have you come back to the initial position that we started in that bent knee position.
• 26:40
  SPEAKER_02: Yes.
• 26:40
  SPEAKER_02: And now you're gonna bridge up in uh just a regular bridge.
• 26:45
  SPEAKER_05: Okay.
• 26:45
  SPEAKER_02: Now I want you to bring your right knee up slightly, bring your left hand to the outside of your right knee, and you're gonna rotate.
• 26:54
  SPEAKER_03: Okay.
• 26:55
  SPEAKER_02: So this is what I want to see first, right off the bat.
• 26:57
  SPEAKER_02: I just want you to bridge up and bring that leg up and reach for it.
• 27:02
  SPEAKER_02: That's all I want to see.
• 27:03
  SPEAKER_00: Okay.
• 27:04
  SPEAKER_00: All right, all right, all right, here we go.
• 27:07
  SPEAKER_00: I'm gonna go this way.
• 27:08
  SPEAKER_02: Uh-huh.
• 27:10
  SPEAKER_02: Yep.
• 27:14
  SPEAKER_02: Yes.
• 27:14
  SPEAKER_02: Now, tension on the backside, push.
• 27:19
  SPEAKER_02: Do you know what though?
• 27:20
  SPEAKER_02: That this is perfect?
• 27:21
  SPEAKER_02: Pause for me.
• 27:22
  SPEAKER_02: Relax.
• 27:23
  SPEAKER_02: This is a perfect example of when a regression is needed and valuable.
• 27:27
  SPEAKER_02: And so, what am I gonna do?
• 27:29
  SPEAKER_02: I'm gonna push you back into that tall bridge position.
• 27:31
  SPEAKER_02: I'm gonna have you leave both legs on the ground.
• 27:32
  SPEAKER_02: Bridge up, reach with the right arm to the outside of that knee and crank.
• 27:36
  SPEAKER_02: Push as hard as you can.
• 27:37
  SPEAKER_02: Squeeze glute, drive your hips high, crank harder.
• 27:42
  SPEAKER_02: Keep pushing away from the ground.
• 27:44
  SPEAKER_02: Relax.
• 27:46
  SPEAKER_02: So that is the perfect pullback, right?
• 27:49
  SPEAKER_02: No problem.
• 27:50
  SPEAKER_02: We're gonna pull, we're gonna pull it to this position.
• 27:52
  SPEAKER_02: We're gonna leave both legs on the ground, and you feel everything cranking.
• 27:55
  SPEAKER_02: So, what do we just work with QL?
• 27:57
  SPEAKER_01: Yeah.
• 27:57
  SPEAKER_02: Now we're gonna lengthen her a little bit.
• 27:59
  SPEAKER_01: Yeah, yeah.
• 28:00
  SPEAKER_01: I feel it.
• 28:00
  SPEAKER_01: And pull to a little bit of lag.
• 28:02
  SPEAKER_01: Let me go back to that first one.
• 28:07
  SPEAKER_04: Mm-hmm.
• 28:09
  SPEAKER_04: Mm-hmm.
• 28:10
  SPEAKER_04: Yes.
• 28:13
  unknown: Yo.
• 28:15
  SPEAKER_01: Hey, I've had hard workouts this week.
• 28:17
  SPEAKER_01: I'm like cramping.
• 28:19
  SPEAKER_02: This has been a day.
• 28:20
  SPEAKER_02: This has been a day.
• 28:21
  SPEAKER_02: Let me tell you.
• 28:22
  SPEAKER_01: I I can see a lot of value with that, and it's kind of loose, it's kind of interesting, it's kind of fun.
• 28:29
  SPEAKER_01: I would imagine the athletes probably unusual, so it challenges them in a different way.
• 28:34
  SPEAKER_02: Incredibly.
• 28:34
  SPEAKER_01: Yeah.
• 28:35
  SPEAKER_01: Incredibly.
• 28:35
  SPEAKER_01: I see value with that a lot.
• 28:37
  SPEAKER_02: And I think my favorite part about it is the laughs that we've had going into it.
• 28:41
  SPEAKER_02: It's the the look that I got the first time that I introduced this.
• 28:45
  SPEAKER_02: We introduced it on the ground first.
• 28:46
  SPEAKER_02: Told you both feet on the ground, right?
• 28:47
  SPEAKER_02: Okay, cool.
• 28:48
  SPEAKER_02: Most of them were like, okay, this is a joke.
• 28:50
  SPEAKER_03: Yeah.
• 28:51
  SPEAKER_02: No problem.
• 28:51
  SPEAKER_02: Let me have you laugh with your butt on the floor here in just a second because you're gonna you're gonna really challenge each other through this.
• 28:57
  SPEAKER_02: And that's the beauty in what we're doing.
• 28:58
  SPEAKER_03: Yep.
• 28:59
  SPEAKER_02: We are using our prep to determine the expression of all of these outputs, and it ends up being fun.
• 29:04
  SPEAKER_03: Yeah.
• 29:05
  SPEAKER_02: It ends up being one of those things that, yes, I do care about as a former thrower.
• 29:09
  SPEAKER_02: I care about anti-rotation and difficult isometric rotational qualities before we throw.
• 29:14
  SPEAKER_02: We know that we're priming lines very, very well for those things.
• 29:17
  SPEAKER_02: So when we do that and we come in and we bring something like this in, this can be done anywhere.
• 29:22
  SPEAKER_02: So now all of a sudden, you have tools to use before you throw.
• 29:26
  SPEAKER_02: You have tools to use.
• 29:27
  SPEAKER_02: We we do this in our throws program, actually.
• 29:29
  SPEAKER_02: We'll bring in this movement and ones like it.
• 29:32
  SPEAKER_04: Love it.
• 29:32
  SPEAKER_02: Was that a great rest for you?
• 29:34
  SPEAKER_02: Now we're gonna try again.
• 29:35
  SPEAKER_02: I'm gonna have you do the exact same thing.
• 29:38
  SPEAKER_02: We talk so much.
• 29:39
  SPEAKER_02: We can chat so much more.
• 29:40
  SPEAKER_02: We can chat so much more, but it's not gonna make this movement go away.
• 29:43
  SPEAKER_03: That's fair, that's fair.
• 29:44
  SPEAKER_03: All right.
• 29:44
  SPEAKER_02: So I want you to find your stability first just on one leg.
• 29:47
  SPEAKER_02: I want you to pop up, find that stability first.
• 29:50
  SPEAKER_03: Okay.
• 29:50
  SPEAKER_02: Now, I want you to focus on pushing away from the ground here, push away from the ground here before you bring up and reach.
• 30:00
  SPEAKER_05: Jesus.
• 30:01
  SPEAKER_05: Yeah.
• 30:02
  SPEAKER_02: Good.
• 30:03
  SPEAKER_02: Right there.
• 30:04
  SPEAKER_02: Reach and push.
• 30:10
  SPEAKER_02: There it is.
• 30:11
  SPEAKER_02: Two.
• 30:12
  SPEAKER_02: One.
• 30:13
  SPEAKER_02: Relax.
• 30:17
  SPEAKER_01: For shoulder, for backside, for hips.
• 30:20
  SPEAKER_01: That is a great isometry.
• 30:23
  SPEAKER_02: It is.
• 30:24
  SPEAKER_02: And that but the the way that you can have to do this side now.
• 30:28
  SPEAKER_02: You're gonna be so off.
• 30:29
  SPEAKER_02: You're gonna be so off.
• 30:30
  SPEAKER_02: We've got to balance you a little bit.
• 30:32
  SPEAKER_02: So what I what I really enjoy, I think, the most about all of these things is just the conversations we're having on not only what you feel, but the the challenge, right?
• 30:40
  SPEAKER_02: It it makes you want to go back and do it again.
• 30:42
  SPEAKER_02: It makes you want to attack it more.
• 30:44
  SPEAKER_02: And if it's me, I can find something different to focus on with you every time.
• 30:48
  SPEAKER_04: Yeah.
• 30:48
  SPEAKER_02: Hey, you know what?
• 30:49
  SPEAKER_02: I'm gonna let the hip dip slide.
• 30:51
  SPEAKER_02: I'm gonna let you dip your hips just a little bit while you are challenging your stability.
• 30:56
  SPEAKER_02: Because right now, that's the difficult part, right?
• 30:58
  SPEAKER_02: It's getting into those positions.
• 31:00
  SPEAKER_02: Same deal.
• 31:01
  SPEAKER_02: You can challenge something different every single time.
• 31:03
  SPEAKER_02: Well, once you master that, now I'm gonna push you to push through the opposite heel, the heel that's on the ground.
• 31:09
  SPEAKER_02: I'm gonna have you push through that once you gain your stability and it's gonna light up backside.
• 31:13
  SPEAKER_02: You're not even gonna remember your shoulder or anything else because now you're gonna light up so much on the backside.
• 31:18
  SPEAKER_02: So it's just in what you want to focus on, right?
• 31:20
  SPEAKER_02: You can make this movement fit your system or whatever it is that you want to do.
• 31:25
  SPEAKER_02: Anything that you have, you can make it fit.
• 31:27
  SPEAKER_02: The reverse plank dead bug is, I think, my ultimate progression in most of what I've taken this reverse plank series through, mostly because I had the anti-rotational qualities, which I love, right?
• 31:37
  SPEAKER_02: And it you're resisting, it's it's essentially an overcoming isometric with you with that rotation.
• 31:42
  SPEAKER_02: But then I thought, okay, well, I I enjoy a dead bug, but I don't think it's quite as challenging as I want it to be.
• 31:47
  SPEAKER_02: Yeah.
• 31:47
  SPEAKER_02: Right.
• 31:48
  SPEAKER_02: And when I'm looking at everything that we talked about with hips falling, you know, dipping and all these things, hips falling out.
• 31:54
  SPEAKER_02: I don't love that.
• 31:55
  SPEAKER_02: So what I did is I took it away.
• 31:56
  SPEAKER_02: So I maintained that reverse plank again.
• 31:58
  SPEAKER_02: So I want you up in that reverse plank.
• 32:00
  SPEAKER_04: Okay.
• 32:00
  SPEAKER_02: And we're gonna run into those stability issues again.
• 32:03
  SPEAKER_02: So we're just gonna start in that high reverse plank.
• 32:07
  SPEAKER_02: I'm gonna have you come in.
• 32:07
  SPEAKER_02: Yep, there you go.
• 32:08
  SPEAKER_02: Short level reverse plank.
• 32:09
  SPEAKER_02: I'm gonna have you bridge up in that position.
• 32:11
  SPEAKER_02: And before we do a thing, I'm gonna just have you bring your left leg up.
• 32:16
  SPEAKER_02: That's the position you're gonna be in.
• 32:17
  SPEAKER_04: Okay.
• 32:18
  SPEAKER_02: Now relax.
• 32:20
  SPEAKER_02: That position, now that you know it and you've been able to access that, you are going to do the exact same thing that you did with our jack knife rotation on the reverse plank, except now you're just gonna push into your knee and pull into.
• 32:31
  SPEAKER_02: We're gonna pull that hip flex strap as hard as you can, pull your knee towards, and you're gonna create tension on the front side.
• 32:36
  SPEAKER_03: Okay.
• 32:37
  SPEAKER_02: So go ahead, bridge up whenever you're ready.
• 32:42
  SPEAKER_02: There it is.
• 32:44
  SPEAKER_02: There we go.
• 32:47
  SPEAKER_02: Continue to push away from the ground, you're pulling your heel towards your butt.
• 32:50
  SPEAKER_02: Ah!
• 32:51
  SPEAKER_01: Cramp! Holy crap!
• 32:55
  SPEAKER_00: Yo, yeah, yeah, yeah.
• 32:58
  SPEAKER_00: I I like that.
• 32:59
  SPEAKER_01: Not only do you get that posterior drive up hips going into extension.
• 33:03
  SPEAKER_01: I mean, obviously, I'm a little limited from my shoulder, but also that hip flexor ISO front side and backside.
• 33:10
  SPEAKER_01: It's like the front side sling, backside sling together.
• 33:12
  SPEAKER_04: Yep.
• 33:13
  SPEAKER_01: I like that.
• 33:14
  unknown: Huge.
• 33:15
  SPEAKER_01: Do you do that for progress that for time?
• 33:17
  SPEAKER_02: That's a that's for time.
• 33:18
  SPEAKER_02: So generally, that one is gonna start anywhere from five to seven seconds of just learning how to create tension first.
• 33:23
  SPEAKER_02: And then we're going 10, 15, 20.
• 33:25
  SPEAKER_02: I've got a lot of athletes right now that hold that for 20 seconds.
• 33:28
  SPEAKER_02: And so that's a that's a fantastic primer.
• 33:30
  SPEAKER_02: And again, when we're doing a lot of front side stuff, hip flexor is one of those things that can be difficult, in my opinion.
• 33:36
  SPEAKER_02: And it can be difficult to really understand and maintain without a lot of pelvic tilt and dip and all these other things that you're seeing.
• 33:42
  SPEAKER_02: Um, so this is one of those movements that I enjoyed with that whole progression, really starting with that long lever plank and having control on the front side and then bringing it up, shortening and continuing to create tension on the front side as well as involving hip flexor.
• 33:59
  SPEAKER_01: And you were talking about ownership and ownership, ownership isometrics, they kind of they kind of get put together a little bit because you are owning a shape or a pattern.
• 34:10
  SPEAKER_01: And I love isometrics because it's one of the few things that I can actively give cues to while they actively hold and think.
• 34:20
  SPEAKER_01: If I if it's a concentric, eccentric movement, I may give a cue and they've already bounced out of that concentric and I'm giving, hey, drive your toe or whatever.
• 34:28
  SPEAKER_01: And they've they're already they've already passed that.
• 34:30
  SPEAKER_01: Whereas if they are actively holding it, I'm like, hey, where do you feel it?
• 34:34
  SPEAKER_01: Oh, I feel it here.
• 34:35
  SPEAKER_01: Okay, drift a little more, turn a little more.
• 34:37
  SPEAKER_01: So they get to kind of get like guided exploration of their body.
• 34:40
  SPEAKER_01: And when you were taking me through that isometric series of the hip, like just moving through those shapes, that was a a ton of load just because the time that I was sitting on my hip, but the changing of the shapes is not something I've done.
• 34:53
  SPEAKER_01: I've moved from like a hinge to a lunge, but adding the rotational piece, I really enjoyed that from a movement preparation standpoint.
• 35:01
  SPEAKER_01: Yeah.
• 35:03
  SPEAKER_01: How often are you integrating something like that with the girls?
• 35:06
  SPEAKER_02: Right off the bat, when we're learning once a week, because that can be a really frustrating thing.
• 35:12
  SPEAKER_02: Yeah.
• 35:12
  SPEAKER_02: It can be something that we stray away from.
• 35:14
  SPEAKER_02: And that was kind of where I was where I was going with when they can't do something the first time.
• 35:19
  SPEAKER_02: Sometimes instead of the challenge being like appealing, it becomes frustrating.
• 35:23
  SPEAKER_02: And it becomes something where if you're a high-level athlete and you've been able to be at the top of your game your whole life, when something's introduced that you're not necessarily very good at, you don't like it, right?
• 35:35
  SPEAKER_02: It's something you don't want to do because I've been a champ my whole life.
• 35:38
  SPEAKER_02: I've been number one my whole life.
• 35:40
  SPEAKER_02: And now here I am, and you're telling me I can't do this.
• 35:42
  SPEAKER_02: That's frustrating.
• 35:44
  SPEAKER_02: So that that that's the value of regression.
• 35:46
  SPEAKER_02: But those isometric, the isometric series is something where I can really give you, I can give you a decent amount of assistance.
• 35:52
  SPEAKER_02: Most of them, I'll tell them we start out with a dowel.
• 35:54
  SPEAKER_02: So I'm gonna take the balance part out of it and I'm really gonna look at the hip.
• 35:57
  SPEAKER_02: Yep.
• 35:58
  SPEAKER_04: Right?
• 35:58
  SPEAKER_02: So we're still challenging the hip.
• 35:59
  SPEAKER_02: I'll give them a wall.
• 36:01
  SPEAKER_02: They'll go next to a wall.
• 36:02
  SPEAKER_02: So now they don't have to hold the dowel, but they can tap the wall when they need it.
• 36:05
  SPEAKER_02: And it doesn't fit make them feel silly by falling all over the weight room.
• 36:09
  SPEAKER_02: When they progress out of those things and I get them in an open space and they can handle in an open space, let's throw a little, let's throw a little Airx pad out, a small Airx pad, right?
• 36:18
  SPEAKER_02: An abdolly pad, something small underneath you.
• 36:20
  SPEAKER_02: You get really good at that, let's progress you.
• 36:23
  SPEAKER_02: So again, it's the same concept of I don't have to add load to you to progress you through these movements.
• 36:28
  SPEAKER_02: And I can get curious and I can get uh a little bit more uh playful with what I throw in.
• 36:37
  SPEAKER_02: Squat to hinge, but is it a hinge?
• 36:40
  SPEAKER_02: Am I gonna have you rotate out of it?
• 36:41
  SPEAKER_02: Am I gonna have you try and hold a position that's really unfamiliar to you?
• 36:44
  SPEAKER_02: You're gonna adapt to that.
• 36:46
  SPEAKER_02: You're gonna have adaptation at some point to that, but it's not gonna be on day one.
• 36:50
  SPEAKER_02: It's gonna be on week three or week four.
• 36:53
  SPEAKER_02: So starting with once a week with those things at durations of five to ten seconds in each position.
• 36:58
  SPEAKER_02: Because again, I'm not trying to make this frustrating.
• 37:01
  SPEAKER_02: You're gonna cramp in your foot, you're gonna feel all these things on the backside that you probably haven't felt before because you've never done that.
• 37:07
  SPEAKER_02: You've never moved through positions like this before, you've never held them for that long.
• 37:12
  SPEAKER_02: That can be that can be a challenge in and of itself.
• 37:14
  SPEAKER_04: Yeah.
• 37:14
  SPEAKER_02: So start with three or four positions that you're moving through.
• 37:17
  SPEAKER_02: And now a lot of my kids have worked up through eight.
• 37:20
  SPEAKER_02: So they are in that position.
• 37:22
  SPEAKER_02: Everything that I have taken you through, they're in those positions plus four more for durations of up to a minute.
• 37:29
  SPEAKER_02: If each position is a 15-second hold, you're looking at at about a minute where you're on one leg.
• 37:35
  SPEAKER_02: Foot's foot is being challenged, your interactions with the ground are being challenged, your hip is being challenged, your torso, your entire body is being challenged.
• 37:43
  SPEAKER_02: And that's again one of the reasons that I like isometrics is when we're looking at the body and the way that we move, every action, every single one starts with an isometric.
• 37:53
  SPEAKER_02: Every single one.
• 37:54
  SPEAKER_02: And then every single one finishes, right?
• 37:55
  SPEAKER_02: The body is trying to return to that state when we stop, when we decelerate, when we when we get finished with a movement.
• 38:02
  SPEAKER_02: Yeah.
• 38:03
  SPEAKER_02: Right?
• 38:03
  SPEAKER_02: And so that's what I like.
• 38:04
  SPEAKER_02: And then why aren't we training that more?
• 38:07
  SPEAKER_02: I want to reframe that to a lot of coaches.
• 38:09
  SPEAKER_02: I want people to rethink what they're doing as an isometric away from rehab.
• 38:13
  SPEAKER_02: It's not just a rehab, prehab, prep movement.
• 38:16
  SPEAKER_02: This is valuable across the board in what we're doing.
• 38:18
  SPEAKER_02: Are we teaching control?
• 38:20
  SPEAKER_02: Can you actually own a movement before we move through it?
• 38:23
  SPEAKER_02: Can you own that bottom position?
• 38:25
  SPEAKER_02: We take through, we we move around through the ground-based movements into single-leg transitions, into trunk movements, right?
• 38:33
  SPEAKER_02: There are isometric components to all of those things.
• 38:36
  SPEAKER_02: So taking you through just a little bit more of my isometric work, I enjoy mastering stillness first.
• 38:42
  SPEAKER_04: Okay.
• 38:42
  SPEAKER_02: That's where we're at before we go into any dynamic work.
• 38:45
  SPEAKER_02: Um, so a lot of this, a lot of this that I'm about to show you will be found in my prep.
• 38:49
  SPEAKER_02: Okay.
• 38:49
  SPEAKER_02: And especially on low body days, right?
• 38:53
  SPEAKER_02: What are we looking to do at the hip?
• 38:56
  SPEAKER_02: Yep.
• 38:56
  SPEAKER_02: So this is gonna be pretty challenging.
• 38:58
  SPEAKER_02: And for me, I don't like doing this with shoes on.
• 39:01
  SPEAKER_02: So that would be something that I would have athletes dip out on.
• 39:04
  SPEAKER_02: I know.
• 39:05
  SPEAKER_02: Anyone want to sponsor me and give me some of these sick shoes?
• 39:08
  SPEAKER_02: Whatever.
• 39:08
  SPEAKER_02: That was a real shameless plug.
• 39:10
  SPEAKER_02: Shameless plug.
• 39:10
  SPEAKER_02: By no person.
• 39:12
  SPEAKER_02: So what I want to see here is I want that whichever foot you choose to start on, I want it to be glued into the ground.
• 39:19
  SPEAKER_04: Okay.
• 39:19
  SPEAKER_02: So what we're gonna look at first is just a figure four squat.
• 39:22
  SPEAKER_02: And I'm thinking, not relaxed, not there, there's no part of me that's relaxed.
• 39:27
  SPEAKER_02: I'm gonna pull in and I'm gonna create full body tension.
• 39:30
  SPEAKER_02: So I'm actually pushing into my leg with this leg.
• 39:33
  SPEAKER_03: All right.
• 39:33
  SPEAKER_02: I'm squeezing backside, I'm squeezing trunk.
• 39:36
  SPEAKER_02: I'm going to maintain tension with everything.
• 39:39
  SPEAKER_02: Whenever we have time, right?
• 39:40
  SPEAKER_02: I have an athlete stay here for five, maybe 10 seconds.
• 39:43
  SPEAKER_02: We're gonna stand up and without putting this on the ground, again, we're challenging a little bit of stability here.
• 39:49
  SPEAKER_02: We're now gonna change position.
• 39:50
  SPEAKER_02: Okay.
• 39:50
  SPEAKER_02: So this is gonna be a little sprinter's RDL.
• 39:52
  SPEAKER_02: I'm gonna hold this position again.
• 39:54
  SPEAKER_02: I'm thinking about driving my heel towards the ceiling.
• 39:57
  SPEAKER_02: I'm pushing through my foot that's on the ground.
• 40:01
  SPEAKER_02: Five, ten seconds.
• 40:02
  SPEAKER_02: Whenever we transition out of this, we're coming right back up, but we're not relaxing yet.
• 40:06
  SPEAKER_02: We're going down into a pistol.
• 40:08
  SPEAKER_02: I'm gonna tap my foot to see how far out I can reach it.
• 40:11
  SPEAKER_02: And again, full body tension.
• 40:13
  SPEAKER_02: I may have a little press here with my hands.
• 40:15
  SPEAKER_02: I may squeeze in here, but there's tension because when I lose it, starting to bobble.
• 40:20
  SPEAKER_04: Yep.
• 40:20
  SPEAKER_02: So I'm gonna maintain tension to keep me here.
• 40:23
  SPEAKER_02: And then last but not least, we're gonna go back up out of this and into an RDL here, fully extended at the back with some external rotation.
• 40:31
  SPEAKER_03: Okay.
• 40:32
  SPEAKER_02: And now I'm gonna hold this position.
• 40:34
  SPEAKER_02: Again, I'm thinking everything full tension, not relaxed, it's not passive.
• 40:40
  SPEAKER_02: And I'll let you relax.
• 40:42
  SPEAKER_01: Okay.
• 40:42
  SPEAKER_02: Let's see how lit up we can get glutes.
• 40:45
  SPEAKER_01: All right, so we're starting.
• 40:46
  SPEAKER_01: I mean, I love this backup that feed of feed up into the hips.
• 40:50
  SPEAKER_01: So we're starting out with a figure four.
• 40:53
  SPEAKER_02: Now I want you to squat into a comfortable position.
• 40:54
  SPEAKER_02: It doesn't have to be the deepest squat you've ever held, right?
• 40:57
  SPEAKER_02: Yes, but there we go.
• 40:58
  SPEAKER_02: If you feel a little stretch in the glutes, and now I want you to drive that right leg into your left knee.
• 41:03
  SPEAKER_02: And we're tense here, right?
• 41:04
  SPEAKER_02: We're not relaxed.
• 41:05
  SPEAKER_02: There's a lot of tension, and we're holding.
• 41:07
  SPEAKER_02: Yep.
• 41:08
  SPEAKER_02: Two, one, go ahead and stand up out of that.
• 41:10
  SPEAKER_02: And without putting that foot down, you can tap it down if you need.
• 41:13
  SPEAKER_02: Yep.
• 41:14
  SPEAKER_02: We're in that sprinter's RDL.
• 41:17
  SPEAKER_02: So there you are.
• 41:17
  SPEAKER_02: Now I still want you thinking about the ground.
• 41:19
  SPEAKER_02: Yep.
• 41:22
  SPEAKER_02: Good.
• 41:23
  SPEAKER_02: A little deeper into that if you can, and start driving that heel towards the ceiling.
• 41:27
  SPEAKER_02: Yes.
• 41:27
  SPEAKER_02: So you feel that right side glute catch.
• 41:30
  SPEAKER_02: Now go ahead and transition out of that into the pistol.
• 41:32
  SPEAKER_02: So we're up.
• 41:33
  SPEAKER_02: We get a brief moment of relax.
• 41:35
  SPEAKER_02: There we go.
• 41:36
  SPEAKER_02: And we're reaching.
• 41:37
  SPEAKER_02: Still tension on the front side.
• 41:41
  SPEAKER_02: That left glutes lighting up right now on you, isn't it?
• 41:44
  SPEAKER_03: Oh yeah.
• 41:45
  SPEAKER_02: There it is.
• 41:46
  SPEAKER_02: There it is.
• 41:46
  SPEAKER_02: Keep it.
• 41:47
  SPEAKER_03: Yep.
• 41:48
  SPEAKER_02: And stand up.
• 41:50
  SPEAKER_02: And here we go into the external rotation.
• 41:52
  SPEAKER_02: So RDL, extend that leg, that back leg if you can.
• 41:57
  SPEAKER_02: Yes.
• 41:58
  SPEAKER_02: Now, the last position to access.
• 42:00
  SPEAKER_03: Rotate.
• 42:01
  SPEAKER_02: Yep.
• 42:02
  SPEAKER_02: Now, there you are.
• 42:03
  SPEAKER_02: No further than that.
• 42:04
  SPEAKER_02: Hold.
• 42:08
  SPEAKER_02: Great.
• 42:08
  SPEAKER_02: Yes.
• 42:09
  SPEAKER_02: Relax.
• 42:10
  SPEAKER_02: But that's exactly what I want to see out of that movement.
• 42:12
  SPEAKER_02: Yeah.
• 42:12
  SPEAKER_02: Where you are fighting to interact with the ground, right?
• 42:14
  SPEAKER_02: I don't, I'm not looking for perfect positions.
• 42:16
  SPEAKER_02: Yeah.
• 42:17
  SPEAKER_02: I am looking for you to be getting feedback.
• 42:19
  SPEAKER_02: You're getting feedback from the ground.
• 42:20
  SPEAKER_02: You're getting feedback from your backside.
• 42:22
  SPEAKER_00: There's small fluctuations.
• 42:23
  SPEAKER_00: I feel my foot.
• 42:24
  SPEAKER_00: I feel my ankle.
• 42:25
  SPEAKER_00: All of those things just kind of bounce around in my calf, trying to find just trying to navigate my body in space.
• 42:31
  SPEAKER_02: Yep.
• 42:32
  SPEAKER_02: So when I say we're mastering stillness, we're not.
• 42:35
  SPEAKER_02: We're trying, right?
• 42:36
  SPEAKER_02: We're trying to regain control.
• 42:38
  SPEAKER_02: And that's the beautiful thing about ISOs and the things that I've been experimenting with with isometrics.
• 42:43
  SPEAKER_02: Every concentric action starts and ends with an isometric.
• 42:46
  SPEAKER_02: We have to have tension in the system before we can create movement.
• 42:50
  SPEAKER_02: So that's where this starts.
• 42:51
  SPEAKER_02: So I marry those two things together, right?
• 42:54
  SPEAKER_02: Yes, we have ISOs.
• 42:55
  SPEAKER_02: We're holding that good position.
• 42:56
  SPEAKER_02: And then we're going to move out of it.
• 42:57
  SPEAKER_02: And you feel wherever you're having maybe a little bit of issue, or maybe you're you need a little bit of work, you're going to feel that first.
• 43:03
  SPEAKER_04: Yeah.
• 43:04
  SPEAKER_02: Glutes, backside, okay, cool.
• 43:05
  SPEAKER_02: Ankle, what if you're having issues down low?
• 43:07
  SPEAKER_02: Calf starts cramping on you.
• 43:09
  SPEAKER_02: Where are we looking here?
• 43:10
  SPEAKER_02: And can we see that maybe this exposes something we need to work on just a little bit more?
• 43:14
  SPEAKER_02: Gains in a little bit of stability, a lot of tension.
• 43:17
  SPEAKER_02: You're interacting with the ground better.
• 43:19
  SPEAKER_02: It's giving you good feedback.
• 43:21
  SPEAKER_02: And then the athletes that I have, I may add this may be the most simple version of this that we do.
• 43:26
  SPEAKER_02: I may add three, four, five more exercises to this and keep them in this position, basically going from a squat to a hinge to a squat to a hinge for a minute straight.
• 43:36
  SPEAKER_00: Just keeping that tension on that.
• 43:38
  SPEAKER_02: Yes.
• 43:38
  SPEAKER_02: And that's that's how I progressed this.
• 43:40
  SPEAKER_02: And it's been one of those things that I love in the prep, and I love it on our recovery days.
• 43:45
  SPEAKER_02: Because you're not, you're feeling, you're feeling it right now.
• 43:47
  SPEAKER_02: It's your first time doing it with me.
• 43:49
  SPEAKER_02: But if you've been doing this with me for weeks on end, this becomes a thing that really gets you moving through positions, really great.
• 43:56
  SPEAKER_01: You can check how you're feeling that day because going through those different shapes and patterns.
• 43:59
  SPEAKER_01: Yeah.
• 44:00
  SPEAKER_01: Okay.
• 44:00
  SPEAKER_02: You'll see the more fatigue an athlete has, the harder it is for them to hold the simplest movements.
• 44:04
  SPEAKER_02: They'll be in that figure four squat and no.
• 44:06
  SPEAKER_00: That was my that I'm just very fatigued.
• 44:08
  SPEAKER_00: I mean athlete is very fatigued.
• 44:10
  SPEAKER_02: You're uh you are you are an athlete.
• 44:12
  SPEAKER_02: But that that's what I love about this is that it's gonna let you look and see how they interact with the ground.
• 44:17
  SPEAKER_02: Eventually, the longer you stay in those positions, your foot will cramp.
• 44:20
  SPEAKER_04: Yep.
• 44:20
  SPEAKER_04: That's gonna be something that you're gonna be seeing.
• 44:22
  SPEAKER_04: Absolutely, yep, yep.
• 44:23
  SPEAKER_02: And so I I like it just because it's gonna expose to me what needs work and we can address it later on in the session.
• 44:29
  SPEAKER_02: Moving right along into some of our trunk prep.
• 44:31
  SPEAKER_02: And I like this because it integrates, it's a good flow, right?
• 44:34
  SPEAKER_02: It integrates just a little bit more of what we're doing, gets you involved with a partner.
• 44:37
  SPEAKER_02: Yep.
• 44:37
  SPEAKER_02: Right.
• 44:37
  SPEAKER_02: Most of the other things we've been doing, you can do by yourself.
• 44:40
  SPEAKER_02: This you can get with a partner.
• 44:41
  SPEAKER_02: So it's a little bit of reactivity.
• 44:43
  SPEAKER_02: I'm gonna have you raise your hands up to about shoulder level.
• 44:46
  SPEAKER_04: Okay.
• 44:46
  SPEAKER_02: I'm gonna be right in here with you.
• 44:48
  SPEAKER_02: All we're gonna do, I'm gonna be the driver of this situation.
• 44:50
  SPEAKER_02: Okay, and I'm gonna toss you and tilt you one way or the other.
• 44:54
  SPEAKER_02: Now you're not gonna know.
• 44:54
  SPEAKER_02: I might go the same way twice.
• 44:56
  SPEAKER_02: Okay, and you're resisting.
• 44:57
  SPEAKER_02: Okay.
• 44:57
  SPEAKER_02: Right?
• 44:58
  SPEAKER_02: Lateral flexion.
• 44:59
  SPEAKER_02: Resist.
• 45:00
  SPEAKER_02: There it is.
• 45:01
  SPEAKER_02: There it is.
• 45:01
  SPEAKER_02: You look into my eye.
• 45:04
  SPEAKER_02: Not gonna tell you which way I'm going.
• 45:06
  SPEAKER_03: Yeah.
• 45:07
  SPEAKER_02: But that you're resisting, you're bracing, you're anticipating.
• 45:10
  SPEAKER_03: Driving.
• 45:11
  SPEAKER_02: Yes, you're anticipating that I am going to do something to you.
• 45:13
  SPEAKER_03: Yeah.
• 45:14
  SPEAKER_02: But now you get to react.
• 45:17
  SPEAKER_02: It gets to be a little bit more reactive to what's about to happen.
• 45:20
  SPEAKER_02: And do you feel?
• 45:21
  SPEAKER_02: What do you feel when I do that?
• 45:23
  SPEAKER_00: Well, I have whole body tension because I'm bracing for what you're about to do.
• 45:27
  SPEAKER_00: And since I don't know which way it is, I have to prepare for both.
• 45:30
  SPEAKER_01: So I'm preparing for both.
• 45:32
  SPEAKER_01: I feel it a ton, obviously, in my my abdomen trying to resist as you go, but I also move.
• 45:39
  SPEAKER_01: So there's movement.
• 45:40
  SPEAKER_01: I'm like eccentrically loading a little bit, reacting, pulling back down.
• 45:43
  SPEAKER_01: But it's also not just a front side side, it is a 360 because I have my lower back kind of pushing in as I'm trying to balance these positions as well.
• 45:53
  SPEAKER_01: No, I like that.
• 45:54
  SPEAKER_02: And that's part of why I have you in a split stance, and I don't have you neutral because what's gonna happen here, we have a lot less control in a neutral stance.
• 46:01
  SPEAKER_02: Or when I'm here, we're good.
• 46:03
  SPEAKER_02: I can actually control pelvis, right?
• 46:05
  SPEAKER_02: I'm good in that position.
• 46:06
  SPEAKER_02: I'm I'm not likely to dip, right?
• 46:08
  SPEAKER_02: I can't, I can't have anterior tilt.
• 46:10
  SPEAKER_02: So from this position, I'm I'm pretty good on just focusing in and honing in on anti-lateral.
• 46:15
  SPEAKER_00: Rather than bilateral, you might be leaning back, you're pulling them on you.
• 46:18
  SPEAKER_00: Yeah.
• 46:19
  SPEAKER_02: Yep.
• 46:19
  SPEAKER_02: So, and that's that's part of what I love is that you're interacting with a partner.
• 46:22
  SPEAKER_02: So you're gonna be an asshole to your partner?
• 46:24
  SPEAKER_02: You're gonna are you really gonna, you know, start messing around with your partner?
• 46:27
  SPEAKER_02: Because that's so much, it's it's again, it's engaging, it's fun.
• 46:29
  SPEAKER_02: It's something that's gonna get a team going.
• 46:32
  SPEAKER_02: Smiling.
• 46:33
  SPEAKER_01: Smiling, laughing, smiling, laughing.
• 46:34
  SPEAKER_01: Now they're fighting sometimes.
• 46:36
  SPEAKER_01: Now they're in.
• 46:36
  SPEAKER_01: Now they're in.
• 46:37
  SPEAKER_01: And that's how you start a session.
• 46:38
  SPEAKER_02: And the other piece of that is we don't even need this, right?
• 46:41
  SPEAKER_02: You don't even need that.
• 46:42
  SPEAKER_02: You and I could be doing the exact same thing here.
• 46:45
  SPEAKER_02: If you you don't have PVCs, I can have you extend your arms towards me, and now all I'm gonna be the driver still, so I'm doing a lot less work, or maybe I'm not.
• 46:52
  SPEAKER_02: I I'm doing the concentric work here.
• 46:55
  SPEAKER_02: I'm having you resist, and I'm getting a little bit out of it too, right?
• 46:59
  SPEAKER_02: So that's the whole other thing.
• 47:00
  SPEAKER_02: You don't have a PVC, no problem.
• 47:02
  SPEAKER_02: This is something that you can do.
• 47:03
  SPEAKER_02: Say I want to really work anti-lateral flexion.
• 47:05
  SPEAKER_02: I'm gonna have you get into that split stance position again.
• 47:07
  SPEAKER_02: I'm gonna have you extend straight out to the side.
• 47:09
  SPEAKER_02: Yep, and that's all we're gonna do here is just a little bit.
• 47:12
  SPEAKER_03: Yep.
• 47:13
  SPEAKER_02: Right?
• 47:14
  SPEAKER_02: I might take you the other way.
• 47:15
  SPEAKER_02: There's no telling.
• 47:16
  SPEAKER_02: So, what the more things and the more ways you can engage with that partner.
• 47:18
  SPEAKER_02: What do you want to get out of it?
• 47:20
  SPEAKER_02: Do you want to make it a little bit more about the actual stability?
• 47:22
  SPEAKER_02: Cool, put them in put them in a neutral stance.
• 47:24
  SPEAKER_02: Yeah.
• 47:24
  SPEAKER_02: But you want to give them a little bit of that stability and really bring it up the chain and make it about the trunk prep, put them in a split stance, give them that stability and roll with it.
• 47:32
  SPEAKER_03: Love it.
• 47:32
  SPEAKER_02: Then we move into the big dog things, and we may move into a rear foot elevated weight releaser, right?
• 47:38
  SPEAKER_02: It's a it's something that seems so simple.
• 47:42
  SPEAKER_02: But do we forget about the isometric intent through the trunk?
• 47:45
  SPEAKER_02: I think we do.
• 47:46
  SPEAKER_02: I do.
• 47:46
  SPEAKER_02: I did previously before I started reframing these things in my mind.
• 47:50
  SPEAKER_02: And the value of being able to hold those positions is understated.
• 47:53
  SPEAKER_02: So bring in the ISOs, bring them in for me, right?
• 47:56
  SPEAKER_02: How can I challenge you in different at different angles, right, to hold these positions and to hold these postures and shapes and whatever it is just differently?
• 48:04
  SPEAKER_02: And it translates really well and it helps them to just again own those positions.
• 48:09
  SPEAKER_02: That's it.
• 48:09
  SPEAKER_02: I can keep saying that word all day long, but it gives them confidence.
• 48:14
  SPEAKER_02: And I think being comfortable and being confident are two very different things, but they can coexist nicely together.
• 48:19
  SPEAKER_02: When you're more comfortable in the bottom end of that squat, you're gonna get there.
• 48:23
  SPEAKER_02: Yeah, you're not gonna stop, you're gonna, you're not gonna short me anymore.
• 48:27
  SPEAKER_02: You're comfortable down there.
• 48:28
  SPEAKER_02: I've put you in some really uncomfy ISOs.
• 48:30
  SPEAKER_02: You're not comfortable, but you're good.
• 48:31
  SPEAKER_02: You can own that position.
• 48:33
  SPEAKER_02: So now I feel comfortable sending you that way.
• 48:36
  SPEAKER_01: I love the idea of layer, I call them like layering and peeling movements.
• 48:41
  SPEAKER_01: So I'm I'm layering on a pattern by adding.
• 48:44
  SPEAKER_01: So, like how we had the ground based movements, and now you're adding the isometrics to go value around the hip to control the pelvis.
• 48:50
  SPEAKER_01: And then you talk about all the trunk work we did, that like dynamic stabilization, like um being prepared for it, but responding to it.
• 49:00
  SPEAKER_01: Not only do I get the interaction with a partner, yeah, which is fun.
• 49:03
  SPEAKER_01: It's like you get someone smiling, second, you get someone laughing, intent for the exercise is already going up.
• 49:08
  SPEAKER_01: The second they're not just hanging out, then they're actively engaged.
• 49:13
  SPEAKER_01: But then also that concept of peeling back a movement, like how you said you that culminated movement, not trying to say that was the end goal, the capstone, but it is something you are working towards.
• 49:22
  SPEAKER_01: So it's like, how do I prepare this athlete for a movement that I feel is very valuable?
• 49:27
  SPEAKER_01: So then it's peeling back all of the qualities, not like a sports-specific approach of, oh, well, now I'm just gonna take the same shape and I'm gonna add some perturbation type thing.
• 49:37
  SPEAKER_01: It's no, it's zooming out, looking at all the qualities of the movement, zooming in and being, okay, how do I prepare the pelvis?
• 49:44
  SPEAKER_01: How do I prepare posterior sling, hamstring?
• 49:46
  SPEAKER_01: How do I identify all these traits that I think are important now going to that rear foot elevated split squat movement, which was a terrible exercise, actually if I'm being honest.
• 49:59
  SPEAKER_01: But how how have the girls adapted to that?
• 50:02
  SPEAKER_01: Like, I mean, that is a strenuous exercise.
• 50:05
  SPEAKER_01: And for one, getting them to buy in or trust very heavy dumbbells, which I haven't worked with volleyball players in a while since AAU, a pet previous gym I worked with, and they were teenagers, but that's not commonplace for them to be grabbing 70, 80 pound dumbbells.
• 50:21
  SPEAKER_02: No, it's not.
• 50:23
  SPEAKER_01: Do they rise to that?
• 50:25
  SPEAKER_01: Does that give them like um like they feel good about that sort of feeling?
• 50:29
  SPEAKER_01: Or how do they respond to that sort of stimulus?
• 50:32
  SPEAKER_02: Well, when I tell you that this has been my phrase, preparation determines expression, you don't just pick that up and go.
• 50:39
  SPEAKER_03: Yeah.
• 50:39
  SPEAKER_02: Right.
• 50:41
  SPEAKER_02: That might be expressed, that movement might might be expressed very differently if we didn't prime you accordingly.
• 50:46
  SPEAKER_02: And I didn't set you up for success with my expectations and warn you ahead of time how this movement's gonna go.
• 50:54
  SPEAKER_02: Yeah.
• 50:54
  SPEAKER_02: Hey, these movements that we just did, the preparation will in fact determine your expression in that movement.
• 51:01
  SPEAKER_02: And I think we we do that poorly as coaches when we just throw them under a barbell.
• 51:05
  SPEAKER_02: Well, go ahead.
• 51:07
  SPEAKER_02: Oh, okay.
• 51:09
  SPEAKER_02: You know, so I think that that's something I challenge myself on first is to do that, right?
• 51:14
  SPEAKER_02: To to prep them accordingly for that movement, so that that's not the first movement we do.
• 51:18
  SPEAKER_02: That's not the first time, right?
• 51:19
  SPEAKER_02: The that's not the first time they've seen a rear field outlet split squat.
• 51:22
  SPEAKER_02: That is the you know, sixth or eighth time that they've seen that movement, generally speaking, but now it is changed a little bit.
• 51:29
  SPEAKER_02: Having them attack those things is the best because we do compete.
• 51:34
  SPEAKER_02: They do take that very seriously.
• 51:36
  SPEAKER_02: They do look to the person next to them.
• 51:37
  SPEAKER_02: Yeah, they look to the person that they respect, they look to the person they're trying to beat out.
• 51:43
  SPEAKER_02: She's got 50s, I'm gonna go drab 55s.
• 51:46
  SPEAKER_02: She's got 70s, I'm gonna go touch 75.
• 51:49
  SPEAKER_02: My grip's challenged.
• 51:50
  SPEAKER_02: Okay, what do I do?
• 51:51
  SPEAKER_02: I'm having a hard time holding on to this, but I am going to pick these 75s up.
• 51:55
  SPEAKER_02: Okay, girl.
• 51:57
  SPEAKER_02: Let's go.
• 51:57
  SPEAKER_02: I love that.
• 51:58
  SPEAKER_02: And again, it's it's a beautiful thing to be able to see them and call them out in that or or tell them, hey, that clearly wasn't difficult enough for you.
• 52:08
  SPEAKER_02: That 10 seconds wasn't 10 seconds.
• 52:09
  SPEAKER_02: Try again.
• 52:10
  SPEAKER_02: That wasn't deep enough in that range of motion.
• 52:12
  SPEAKER_02: You drop that dumbbell from hip height, dude.
• 52:14
  SPEAKER_02: You're not down low enough.
• 52:16
  SPEAKER_02: Let's go.
• 52:16
  SPEAKER_02: Own those positions.
• 52:18
  SPEAKER_02: And I think that the my favorite part about working with volleyball has been maybe the expectation that they don't want that, and seeing them rise to it and say, no, I do want that.
• 52:28
  SPEAKER_02: I want to jump out the gym and I want to I want to develop strength accordingly with my sport.
• 52:34
  SPEAKER_02: And I'm showing them all the while with the assessments that we do and the outside of preparation and of itself, interest set assessments as well.
• 52:42
  SPEAKER_02: Hey, go do this and then go hop on the force plates.
• 52:45
  SPEAKER_02: And they see it.
• 52:46
  SPEAKER_02: They see the difference between when we prime and potentiate with isometrics, they see the outputs.
• 52:52
  SPEAKER_02: So giving them that, sometimes, like you're talking about proving, that's my way.
• 52:56
  SPEAKER_03: Yeah.
• 52:56
  SPEAKER_02: Of sliding a check across the table and be like, check my math.
• 52:59
  SPEAKER_03: Yeah.
• 52:59
  SPEAKER_02: Make sure I'm right on that.
• 53:01
  SPEAKER_02: And so then I'm not just asking how you feel.
• 53:03
  SPEAKER_02: Because you know what?
• 53:04
  SPEAKER_02: When I ask you how you feel, you might look at me and tell me, aka, I feel like crap.
• 53:08
  SPEAKER_02: I don't feel good.
• 53:10
  SPEAKER_02: And then in that moment, I go, okay, what I'm gonna do now is I'm gonna, I'm gonna backpedal just a little bit.
• 53:16
  SPEAKER_02: I'm gonna prime you a little bit differently, and then I'm gonna give you a win really quick, whether it's in a jump or a lift, I'm gonna give you a quick win because I'm gonna prove to you that your body and your brain is lying to you.
• 53:27
  SPEAKER_02: You are so capable.
• 53:28
  SPEAKER_02: Your brain shuts down first.
• 53:30
  SPEAKER_02: So, how can I speak into you, communicate with you, lift you up to this point where I'm gonna give you some confidence back?
• 53:37
  SPEAKER_02: I'm gonna make you that person that maybe you're uncomfortable.
• 53:40
  SPEAKER_02: That's okay.
• 53:41
  SPEAKER_02: I'm fine with this comfort.
• 53:43
  SPEAKER_02: But how do we get you to the point where you're now confident in this movement?
• 53:46
  SPEAKER_02: Were you uncomfortable at first?
• 53:47
  SPEAKER_02: Sometimes that's a win in and of itself.
• 53:49
  SPEAKER_02: Is you were uncomfying in the weight room at first, and now that whole team, I've had them now for three years, and that whole team comes in the weight room, they hop straight to the board, they're getting their prep in, they go into specific prep and they're asking me, hey, okay, what's the goal here?
• 54:06
  SPEAKER_02: That's such a cool question.
• 54:09
  SPEAKER_02: Hey, what's the goal here?
• 54:10
  SPEAKER_03: Yeah.
• 54:12
  SPEAKER_03: What?
• 54:12
  SPEAKER_02: Like, I I haven't had that previously.
• 54:14
  SPEAKER_02: But why, what, why is it that way?
• 54:17
  SPEAKER_02: Because of the way that I've communicated to them.
• 54:19
  SPEAKER_02: And I want them to ask those questions.
• 54:20
  SPEAKER_02: I don't want them to assume a squat is a squat is a squat.
• 54:23
  SPEAKER_02: That squat can be done 18 different ways.
• 54:25
  SPEAKER_02: You better ask me what kind we're doing.
• 54:27
  SPEAKER_02: You better ask me the intent there, because as you said, the intent is going to turn determine the adaptation.
• 54:32
  SPEAKER_02: So if they're more curious about that, and now I have curious athletes, and we're all just in this beautiful communication loop all the time of asking questions and getting answers and running with that, and now creating ownership and that drives intent that pushes our ability to adapt and not be so rigid.
• 54:50
  SPEAKER_02: You're giving people what they need and you're coaching the athlete in front of you.
• 54:53
  SPEAKER_02: So when they rise to that occasion, when they get something they can't do, right?
• 54:57
  SPEAKER_02: Or something they're bad at, I'm gonna get you there.
• 55:00
  SPEAKER_02: I'm gonna show you in three weeks that that situation is going to be very different.
• 55:04
  SPEAKER_02: And I think that's why they adjust so well to those challenges because they know in that moment it's okay to be frustrated.
• 55:10
  SPEAKER_02: It's okay to let you be upset, no problem.
• 55:13
  SPEAKER_02: That's okay.
• 55:14
  SPEAKER_02: You're human.
• 55:14
  SPEAKER_02: Feel that emotion, but come with me and let's try this, right?
• 55:17
  SPEAKER_02: Let's go here, let's step this back a little bit.
• 55:19
  SPEAKER_02: And it's not, I'm not not bashing you, not telling you you can't do it.
• 55:23
  SPEAKER_02: I want you to do it.
• 55:24
  SPEAKER_02: So here is how I'm gonna coach you through that.
• 55:26
  SPEAKER_02: So culminating in all of the exercises that we just kind of went over today is this bad boy.
• 55:30
  SPEAKER_02: It's a rear foot elevated dumbbell weight releaser variation.
• 55:34
  SPEAKER_02: Wow, it's terrible.
• 55:35
  SPEAKER_02: Right?
• 55:36
  SPEAKER_02: But but every you're gonna see a piece of everything that we challenge today in this movement.
• 55:41
  SPEAKER_02: So I'm I'm big on if you we've got to own positions, right?
• 55:44
  SPEAKER_02: You earn the right to progress through some of these things.
• 55:47
  SPEAKER_02: And if you don't own a position, why are we there?
• 55:50
  SPEAKER_02: Yeah, right.
• 55:51
  SPEAKER_02: I all I'm all I'm looking to do is teach you how to own great positions through this first rep 10-second eccentric.
• 55:59
  SPEAKER_02: I need you to own this first rep.
• 56:02
  SPEAKER_04: Okay.
• 56:02
  SPEAKER_02: Then when you get to the bottom, right, you have both dumbbells.
• 56:05
  SPEAKER_02: When you get to the bottom of that first rep after those grueling 10 seconds of a lot of control for you, trunk control, and everything that follows after that, you get to the bottom, you get to release that outside hands dumbbell.
• 56:17
  SPEAKER_04: Okay.
• 56:17
  SPEAKER_02: So then it becomes a contralateral movement there.
• 56:20
  SPEAKER_02: All you're gonna do then, regular schmegular rear foot elevated is put squat.
• 56:24
  SPEAKER_02: Or Bulgarian, however, however, anybody wants to say that.
• 56:27
  SPEAKER_04: Okay.
• 56:28
  SPEAKER_02: So you're set up right off the bat, if I were you and you were me, I'd pick those up first so you don't have to be hinged in that position.
• 56:36
  SPEAKER_02: There you are.
• 56:37
  SPEAKER_02: Comfortable stance.
• 56:39
  SPEAKER_02: Oh, yes, maybe not so comfy.
• 56:42
  SPEAKER_02: There we are.
• 56:42
  SPEAKER_02: Yep.
• 56:43
  SPEAKER_02: Here we go.
• 56:43
  SPEAKER_02: 10 seconds eccentric, 10, 9, slow it down.
• 56:46
  SPEAKER_02: Eight, seven, six, five, four, three, two, one.
• 56:53
  SPEAKER_02: Outside hand drop.
• 56:57
  SPEAKER_02: It's almost like that's the point.
• 57:00
  SPEAKER_02: It's almost it's almost like that's the whole point.
• 57:03
  SPEAKER_02: Everybody at home, do you know?
• 57:06
  SPEAKER_01: That, that, okay.
• 57:08
  SPEAKER_01: That was a lot.
• 57:09
  SPEAKER_01: So it was a lot.
• 57:12
  SPEAKER_00: Redo, redo.
• 57:13
  SPEAKER_00: Bottom.
• 57:14
  SPEAKER_00: Redo, redo.
• 57:15
  SPEAKER_00: Redo.
• 57:15
  SPEAKER_00: Bottom.
• 57:16
  SPEAKER_00: All right.
• 57:17
  SPEAKER_02: So you see then what I see what I mean.
• 57:19
  SPEAKER_02: Okay.
• 57:19
  SPEAKER_02: When you get to the bottom of that position, yeah.
• 57:23
  SPEAKER_02: Okay, let's go.
• 57:24
  SPEAKER_02: So setting up.
• 57:27
  SPEAKER_01: I'll take your eccentric serious.
• 57:29
  SPEAKER_02: There we go.
• 57:30
  SPEAKER_02: Here we go.
• 57:30
  SPEAKER_02: Ten.
• 57:31
  SPEAKER_02: Nine, eight, seven, six, five, four, three, two, one.
• 57:39
  SPEAKER_02: Resist rotation.
• 57:40
  SPEAKER_02: There you go.
• 57:41
  SPEAKER_02: Up.
• 57:41
  SPEAKER_02: Come on.
• 57:42
  SPEAKER_02: Yes.
• 57:42
  SPEAKER_02: Come on.
• 57:43
  SPEAKER_02: There you go.
• 57:44
  SPEAKER_02: One more rep.
• 57:46
  SPEAKER_02: Great.
• 57:51
  SPEAKER_02: What did you just feel?
• 57:52
  SPEAKER_01: My hip is on fire.
• 57:56
  SPEAKER_01: For one, the weight sitting in my hip the second I let go, that bite down, the inside edge of my foot, my abductor kicked on.
• 58:03
  SPEAKER_01: I really had to drive my right hip forward into extension to keep me from kind of tilting in.
• 58:10
  SPEAKER_00: I mean a contralateral load.
• 58:12
  SPEAKER_00: That was way more difficult than I thought it was going to be.
• 58:16
  SPEAKER_02: So we can see then the value and everything else that we worked.
• 58:18
  SPEAKER_02: Yes.
• 58:19
  SPEAKER_02: Your interaction with the ground.
• 58:20
  SPEAKER_00: Yep.
• 58:20
  SPEAKER_02: The stability at the hip.
• 58:21
  SPEAKER_02: Yep.
• 58:22
  SPEAKER_02: We can bring it into movement, right?
• 58:23
  SPEAKER_02: You are moving through that range.
• 58:25
  SPEAKER_02: So I wanted you to be able to own those positions first.
• 58:27
  SPEAKER_02: And then the last thing that we worked before coming over here was antilateral flexion.
• 58:30
  SPEAKER_02: Yep.
• 58:31
  SPEAKER_02: Because what just happened?
• 58:32
  SPEAKER_02: Literally.
• 58:32
  SPEAKER_02: Now it was a little more certain.
• 58:34
  SPEAKER_02: You knew when you were going to drop it, but how quickly did that load pull you the other direction?
• 58:39
  SPEAKER_00: And I wasn't prepared for that amount of force.
• 58:41
  SPEAKER_00: Like I haven't done an exercise where I'm releasing something asymmetrically, I guess.
• 58:46
  SPEAKER_00: I haven't like that.
• 58:48
  SPEAKER_00: That was just way more than I anticipated.
• 58:50
  SPEAKER_02: Yeah.
• 58:51
  SPEAKER_02: But I like that because that's what that's what I wanted you to feel, right?
• 58:54
  SPEAKER_02: And I want to hear from you, you know, what were their issues?
• 58:57
  SPEAKER_02: Did you feel like you were arching your back?
• 58:59
  SPEAKER_02: This is the time for me to get feedback from you to make a manipulation, right?
• 59:02
  SPEAKER_02: What if I needed to change that?
• 59:04
  SPEAKER_02: What if that load was a little too much on that side when you were releasing?
• 59:08
  SPEAKER_02: Cool.
• 59:08
  SPEAKER_02: Well, we'll still hold we'll still hold the heavy dumbbell in your contralateral hand, but on that ipsilateral side, we'll hold a little bit lighter weight.
• 59:14
  SPEAKER_02: No problem, right?
• 59:15
  SPEAKER_02: You if you don't own, if you're not in a position to own that release just yet, we can make a simple adaptation, right?
• 59:22
  SPEAKER_02: To to give you that win in the movement before we now bring you back into these, the heavy load on both hands, and we go through it from there.
• 59:29
  SPEAKER_00: I really love that.
• 59:30
  SPEAKER_00: A lot of people are gonna be doing this, they're going, hey.
• 59:32
  SPEAKER_02: Hey, but you know what?
• 59:34
  SPEAKER_02: The value, the value in what this is translates over into an RDL as well.
• 59:38
  SPEAKER_00: I couldn't I couldn't agree more.
• 59:39
  SPEAKER_00: And it's the same load, the same two down, one up.
• 59:42
  SPEAKER_00: Mm-hmm.
• 59:42
  SPEAKER_02: Yep.
• 59:43
  SPEAKER_02: So it's the same deal.
• 59:44
  SPEAKER_02: You can set that same position with an RDL.
• 59:46
  SPEAKER_02: And now this two dumbbell RDL, this contralateral RDL, all of a sudden, when you get to the bottom and you release one hand, you're resisting the same things.
• 59:53
  SPEAKER_02: Now you have both feet on the ground.
• 59:55
  SPEAKER_02: So you have a little bit more stability, but it becomes now you're resisting transverse action because what happened what wants to happen here?
• 1:00:01
  SPEAKER_02: Rotation.
• 1:00:02
  SPEAKER_03: Yeah.
• 1:00:02
  SPEAKER_02: So when I'm there and I let go of my heavy dumbbell here and I start owning an offset RDL, I'm now resisting rotation.
• 1:00:09
  SPEAKER_02: I do still have that lumbopelvic control.
• 1:00:11
  SPEAKER_02: I do still have basic.
• 1:00:13
  SPEAKER_00: Let's do that.
• 1:00:14
  SPEAKER_00: Let's do that.
• 1:00:14
  SPEAKER_02: Let's see it.
• 1:00:15
  SPEAKER_00: Let's do that.
• 1:00:15
  SPEAKER_02: I want to see it done.
• 1:00:16
  SPEAKER_00: Let's do that.
• 1:00:17
  SPEAKER_02: So I a lot of the athletes that I've experienced this with too, this helps a lot with back with back issues, right?
• 1:00:24
  SPEAKER_02: If you're if you're looking at some of these athletes that have a tendency to be irritated with their low backs, well, there a lot of contralateral load when we're up and down.
• 1:00:33
  SPEAKER_02: Not super necessary, but all of a sudden we take this eccentric and I have you control and own that position, and that's the heavy load there.
• 1:00:39
  SPEAKER_02: Then when you get to the bottom and you lose half of it, and now we're just res we're focusing a lot more on the trunk.
• 1:00:45
  SPEAKER_00: Yeah.
• 1:00:45
  SPEAKER_02: It's a lot less about the RDL and a lot more about the trunk.
• 1:00:48
  SPEAKER_00: Everything's the same.
• 1:00:49
  SPEAKER_00: You're still thinking the same thing.
• 1:00:50
  SPEAKER_00: Everything's the same.
• 1:00:51
  SPEAKER_02: I want you to think about the same things.
• 1:00:52
  SPEAKER_02: This is 10, I'll count you down.
• 1:00:54
  SPEAKER_00: Okay.
• 1:00:54
  SPEAKER_02: Okay, so from this position, here we go.
• 1:00:56
  SPEAKER_02: 10 seconds, let's go.
• 1:00:57
  SPEAKER_02: 10, 9, 8, 7, 6, 5, 4, 3, whichever dumbo you want, 1, release, and resist.
• 1:01:08
  SPEAKER_02: Here we go.
• 1:01:10
  SPEAKER_02: Now lots of tension in the trunk.
• 1:01:12
  SPEAKER_02: Still driving our hips back.
• 1:01:14
  SPEAKER_02: Yes.
• 1:01:20
  SPEAKER_01: Actually, I really like that.
• 1:01:22
  SPEAKER_02: I'm glad.
• 1:01:22
  SPEAKER_02: What do you feel?
• 1:01:23
  SPEAKER_02: What's the biggest thing that you felt through all of that?
• 1:01:25
  SPEAKER_01: That obviously not as hard as the split squat.
• 1:01:28
  SPEAKER_01: I think that's just bilateral stands, obviously easier to manage.
• 1:01:32
  SPEAKER_01: But my core, I feel that line run, I feel the hip, I feel the weight in my feet, how I'm trying to like stay on top, the adductors because I'm bracing obviously that pelvis position.
• 1:01:42
  SPEAKER_00: So it is all encompassing.
• 1:01:46
  SPEAKER_00: Like I feel it from my lat down to my feet.
• 1:01:49
  SPEAKER_02: Yeah.
• 1:01:50
  SPEAKER_02: And the whole time, too, when we're thinking, when I think about sport, grip work is important to me.
• 1:01:56
  SPEAKER_02: This is something that, yes, it is very important to what we do and and generally in the weight room and beyond.
• 1:02:02
  SPEAKER_02: But this is also grip work.
• 1:02:03
  SPEAKER_02: That's one thing that kind of seems to be on the outskirts of everybody's mind is that when we're holding dumbbells, that's a challenge.
• 1:02:09
  SPEAKER_02: Yeah.
• 1:02:09
  SPEAKER_02: When I increase load here, I'm increasing load on your hands.
• 1:02:12
  SPEAKER_02: So this is one more thing.
• 1:02:13
  SPEAKER_02: That 10-second eccentric is not simple, right?
• 1:02:15
  SPEAKER_02: Are you feeling that by the time you get to the bottom, you're like, golly.
• 1:02:17
  SPEAKER_04: Yeah.
• 1:02:18
  SPEAKER_02: So if we have athletes that struggle with that, this is an easy thing where on the side you're gonna hold that dumbbell with for maybe 30 seconds through all of the reps.
• 1:02:25
  SPEAKER_02: I'll let you grip that side, right?
• 1:02:27
  SPEAKER_02: We'll we'll get some grips on, we'll give some dumbbell grips going.
• 1:02:29
  SPEAKER_02: Easy.
• 1:02:30
  SPEAKER_02: It's a good way to modify that exercise instead of sacrificing it with weight.
• 1:02:33
  SPEAKER_02: Because that's what I say a lot of the athletes say, well, I can't hold on to the dumbbell, so I want to go down and wait.
• 1:02:37
  SPEAKER_02: No, no, I don't want you sacrificing load.
• 1:02:39
  SPEAKER_02: Let's help your grip out just a little bit if that's what we need to do for now.
• 1:02:43
  SPEAKER_02: Because this is still very much training, a decent amount of grip, good forearm, right?
• 1:02:47
  SPEAKER_02: You're not letting the shoulders go.
• 1:02:49
  SPEAKER_02: So you're still doing a lot.
• 1:02:50
  SPEAKER_02: This is full body stuff, even though we want to call it an RDL, right?
• 1:02:54
  SPEAKER_02: You're resisting rotation, you're doing all these other things.
• 1:02:56
  SPEAKER_02: So I think again, this is another exercise where I like to make everything about whatever I want to make it about.
• 1:03:02
  SPEAKER_02: This doesn't have to just be about the hamstring.
• 1:03:04
  SPEAKER_02: This doesn't just have to be about the trunk.
• 1:03:06
  SPEAKER_02: You pick and choose what you want to bias in this movement and make it so.
• 1:03:10
  SPEAKER_01: You said something a little while back.
• 1:03:12
  SPEAKER_01: You said you're talking about like how we ask.
• 1:03:16
  SPEAKER_01: How to how do we feel?
• 1:03:17
  SPEAKER_01: And I think a big mistake coaches make is they say, How do you feel?
• 1:03:20
  SPEAKER_01: And then maybe that athlete goes, not the best.
• 1:03:23
  SPEAKER_01: And then it's like, oh, well, all right, we're just gonna nope.
• 1:03:26
  SPEAKER_01: I it's for me, you always ask twice.
• 1:03:28
  SPEAKER_01: If they don't feel good, it's like, okay, well, what can we get doing?
• 1:03:31
  SPEAKER_01: Get them moving, get out things, and then ask again.
• 1:03:33
  SPEAKER_01: Hey, how are you feeling now?
• 1:03:34
  SPEAKER_01: Because you never know.
• 1:03:35
  SPEAKER_01: Maybe I have days where I do not want to lift, yeah, and then I wait, and then I start moving around, and I'm like, I feel great.
• 1:03:41
  SPEAKER_01: And I have other days where I walk in the gym, like, yo, I'm about to crush weight, and I get in and my elbow, and I'm just like, yo, what happened?
• 1:03:48
  SPEAKER_01: What happened?
• 1:03:48
  SPEAKER_01: And then it's a terrible lift.
• 1:03:50
  SPEAKER_01: So knowing that personally, it's like you never that first question is never enough.
• 1:03:54
  SPEAKER_01: Yeah, get them moving, then ask the next question.
• 1:03:57
  SPEAKER_01: When you were saying looking at peers for motivation, competition, whatever it is, I think we are a culmination of people around us, whether good or bad.
• 1:04:09
  SPEAKER_01: And I know, I mean, as an athlete, collegiate athlete, as a coaching now collegiate athletes, as you know, many colleges, the NSCA, whatever, you've had a lot of people that have bolstered you up that you have learned from.
• 1:04:25
  SPEAKER_01: Um, I always like to give credit to people because I'm not here if it wasn't for certain coaches that reached out when they didn't need to.
• 1:04:33
  SPEAKER_01: Are there any coaches that stand out to you that or maybe not even coaches, that people within your profession or your career that have stood out that you, you know, look up to or thankful for?
• 1:04:43
  SPEAKER_02: We don't even have time.
• 1:04:43
  SPEAKER_02: We don't even have the kind of time.
• 1:04:44
  SPEAKER_01: Give me a couple.
• 1:04:45
  SPEAKER_01: Give me a couple.
• 1:04:45
  SPEAKER_02: But my my the big ones that are right off the right off the bat for me is my current boss, right?
• 1:04:50
  SPEAKER_02: Melissa Moore seal um at LSU.
• 1:04:53
  SPEAKER_02: Incredible human being, has given me the amount of autonomy I need to want to do this, to want to be curious, to want to, I think that that drives a lot of what we do when somebody tells you to go do something.
• 1:05:04
  SPEAKER_02: It's very different than when you decide to go do it yourself.
• 1:05:06
  SPEAKER_01: Do you think that's the environment that you're in that's allowed you to kind of go because of her?
• 1:05:10
  SPEAKER_01: That's super cool.
• 1:05:10
  SPEAKER_02: I do.
• 1:05:11
  SPEAKER_02: So I credit her with that massively.
• 1:05:12
  SPEAKER_02: And she she treats everybody, I mean, she treats everybody the same.
• 1:05:15
  SPEAKER_02: And she is curious.
• 1:05:17
  SPEAKER_02: She'll come to us and say, Hey, I'm sick of my own, I'm tired of my own cooking.
• 1:05:20
  SPEAKER_02: Will you come teach me something new?
• 1:05:23
  SPEAKER_02: Sure.
• 1:05:24
  SPEAKER_02: I I don't know what I, you know, sure.
• 1:05:26
  SPEAKER_02: How do how do I go about this?
• 1:05:27
  SPEAKER_02: This is a person who worked under Tommy Moffat and within LSU football for Fred.
• 1:05:31
  SPEAKER_02: She knows her stuff.
• 1:05:32
  SPEAKER_02: She is an incredible communicator of people.
• 1:05:35
  SPEAKER_02: You could sit down here and have a three-hour conversation with her.
• 1:05:38
  SPEAKER_02: Probably not.
• 1:05:39
  SPEAKER_02: Nobody has that amount of time, but but she's that person that wants to connect.
• 1:05:43
  SPEAKER_02: And I love that about her.
• 1:05:45
  SPEAKER_02: And further back in my career, right, she is my boss now.
• 1:05:48
  SPEAKER_02: But my first boss in this field was Scott Caulfield.
• 1:05:52
  SPEAKER_02: And that man, I can't sing his praises enough for as quiet as he is.
• 1:05:58
  SPEAKER_02: Yes, for as quiet as he is.
• 1:06:00
  SPEAKER_02: As he is, and as uh such a such an incredible observate you know, person who will observe other people and and truly pour into you, though, if you just talk to him.
• 1:06:11
  SPEAKER_02: And from experience, from networking, if he can't tell you, he can connect you with somebody who does.
• 1:06:16
  SPEAKER_02: He's the reason I know you, actually.
• 1:06:18
  SPEAKER_01: He believed in me when I didn't believe in myself.
• 1:06:20
  SPEAKER_02: Yeah.
• 1:06:21
  SPEAKER_02: So and same.
• 1:06:22
  SPEAKER_01: I am very thankful for Scott Caulfield.
• 1:06:24
  SPEAKER_02: Yeah.
• 1:06:25
  SPEAKER_02: He's the one who's given me opportunities to present.
• 1:06:27
  SPEAKER_02: He's the one who's bolstered me up and right in those in those places that goes, Hey, I believe in you.
• 1:06:31
  SPEAKER_02: I didn't think I was gonna be that person.
• 1:06:33
  SPEAKER_02: Yep.
• 1:06:33
  SPEAKER_02: I have if you're a coach and you haven't experienced imposter syndrome, you're lying.
• 1:06:37
  SPEAKER_02: You're lying.
• 1:06:38
  SPEAKER_02: So that's beside the point.
• 1:06:40
  SPEAKER_02: But he's one of those people that has consistently been not only in my corner, but just pulled me in to the sort, to his circle, to his family, to the people who love him.
• 1:06:49
  SPEAKER_02: And life is so much better with those people.
• 1:06:52
  SPEAKER_02: I don't care what you know.
• 1:06:53
  SPEAKER_02: I really don't.
• 1:06:54
  SPEAKER_02: I don't care if you're constantly giving me great information and you're making me a better coach.
• 1:06:58
  SPEAKER_02: Cool.
• 1:06:58
  SPEAKER_02: Can we be personable?
• 1:07:00
  SPEAKER_02: Can we grow together in life?
• 1:07:01
  SPEAKER_02: And that's so cool.
• 1:07:02
  SPEAKER_02: And he's one of those people that not only has he made me a better professional, he's he has just poured into my life in such incredible ways.
• 1:07:10
  SPEAKER_02: And then my the reason I got into collegiate was Scott Caulfield told me, hey, listen to this podcast when I was working at the NSCA.
• 1:07:17
  SPEAKER_02: He said, listen to this podcast, take notes, and then call the girl at the end.
• 1:07:21
  SPEAKER_02: I was like, weird, listen to this podcast, and it's this girl, Ashley Jackson.
• 1:07:28
  SPEAKER_02: Nice name, right?
• 1:07:29
  SPEAKER_02: Cool, like that.
• 1:07:30
  SPEAKER_02: All right, Ashley.
• 1:07:31
  SPEAKER_02: I start listening, and it's uh her and three other women that were on a on the NSCA podcast with Scott hosting, and I was supposed to edit all the curse words out.
• 1:07:38
  SPEAKER_02: So, you know, I'm sitting there listening, and I start really listening to what she's saying.
• 1:07:42
  SPEAKER_02: I was like, ah, I like like, yeah, I think she's got some stuff, you know.
• 1:07:45
  SPEAKER_02: I've never I never thought about collegiate up until that point.
• 1:07:47
  SPEAKER_02: I thought maybe I was gonna go, you know, stay with the Olympic route and go work professional.
• 1:07:51
  SPEAKER_02: I don't know, but collegiate hadn't really crossed my mind.
• 1:07:54
  SPEAKER_02: And I did exactly what he told me, so I was like, oh, well, I'll call her, you know.
• 1:07:57
  SPEAKER_02: So I call, voicemail, cool.
• 1:08:00
  SPEAKER_02: I don't answer numbers, I don't know either.
• 1:08:01
  SPEAKER_02: So I email her, hey, this is who I am, this is how I got your information, this is how I got your number, you know.
• 1:08:06
  SPEAKER_02: Um, could I get on a phone call with you at some point?
• 1:08:09
  SPEAKER_02: I just I'm curious.
• 1:08:10
  SPEAKER_02: I want to ask some questions and get to know you a little bit.
• 1:08:13
  SPEAKER_02: She emailed me back.
• 1:08:14
  SPEAKER_02: I'm driving home tomorrow.
• 1:08:16
  SPEAKER_02: This is the time I'm in the car.
• 1:08:17
  SPEAKER_02: I have a 20-minute drive, I'll call you then.
• 1:08:19
  SPEAKER_02: And from that moment on, first and foremost, that teaches me boundaries.
• 1:08:24
  SPEAKER_02: Not everybody is for me, not everybody gets access to me.
• 1:08:27
  SPEAKER_02: And for her to give me access and then take me, and this is like my older sister now, now that we're 10 years in, but this is somebody who I've seen incredible portions of her life.
• 1:08:40
  SPEAKER_02: She came in, and just for young coaches to understand how important it is for you to put yourself out there and then take the next steps, not expect a mentor to come to you and find you.
• 1:08:49
  SPEAKER_02: She was in working with Michigan lacrosse at the time, women's lacrosse, and I was living in Colorado.
• 1:08:55
  SPEAKER_02: And they came to Colorado to play.
• 1:08:59
  SPEAKER_02: And she told me, yeah, we're coming.
• 1:09:01
  SPEAKER_02: And I said, Cool, can I come up and take you to dinner and just like pick your, you know, talk, like pick your brain, whatever?
• 1:09:05
  SPEAKER_02: I hate that phrase, but that's really what I said.
• 1:09:07
  SPEAKER_02: Yeah.
• 1:09:08
  SPEAKER_02: Oh, you know, I said it.
• 1:09:10
  SPEAKER_02: And sure enough, I get up there and it wasn't anything like that.
• 1:09:13
  SPEAKER_02: There was no brain picking to be had.
• 1:09:14
  SPEAKER_02: It was just life and communicating with this person.
• 1:09:16
  SPEAKER_02: And she was like, I actually, I see something, I like it.
• 1:09:20
  SPEAKER_02: They had a fellowship open up within a few months and they called and said, Do you want to, would you like to apply?
• 1:09:24
  SPEAKER_02: I'm gonna take you through this process.
• 1:09:26
  SPEAKER_02: We think collegiate might be for you.
• 1:09:29
  SPEAKER_02: And that was how I started in my collegiate career.
• 1:09:31
  SPEAKER_02: Is this person who believed in me, saw something in me, got talked her ear off, I'm sure, multiple times.
• 1:09:37
  SPEAKER_02: If she and I couldn't be much more different in that respect, I talk a lot.
• 1:09:42
  SPEAKER_02: And she listens a lot.
• 1:09:43
  SPEAKER_01: That's hey, good paying.
• 1:09:44
  SPEAKER_02: And and that's somebody who's completely just been there for me, personally, professionally, and otherwise, poured into me, spoken life into me in situations that I didn't have life anymore.
• 1:09:54
  SPEAKER_02: And she's somebody that I I always want to have in my corner.
• 1:09:58
  SPEAKER_01: Ashley, for one, I I'm definitely gonna be a little sore from from today.
• 1:10:04
  SPEAKER_01: But in a good way.
• 1:10:05
  SPEAKER_01: Um, for those following my programming, you may see some of this stuff.
• 1:10:09
  SPEAKER_01: So sucks.
• 1:10:10
  SPEAKER_02: Sorry, sorry, I'm sorry.
• 1:10:12
  SPEAKER_01: But uh thank you for coming to Virginia Beach.
• 1:10:15
  SPEAKER_01: Um, the time we spent yesterday hanging out, um, getting some food, um, around my kids.
• 1:10:21
  SPEAKER_01: Uh thank you.
• 1:10:22
  SPEAKER_01: Thank you for what you're sharing to the field.
• 1:10:24
  SPEAKER_01: Please don't stop sharing, please.
• 1:10:28
  SPEAKER_01: I know a lot of people are inspired by it.
• 1:10:29
  SPEAKER_01: Um, don't stop being you.
• 1:10:31
  SPEAKER_01: And uh thank you.
• 1:10:32
  SPEAKER_01: Thank you for your friendship.
• 1:10:33
  SPEAKER_01: Thank you for coming here, and thank you for being on this episode.
• 1:10:36
  SPEAKER_02: Absolutely.
• 1:10:37
  SPEAKER_02: Happy to be here.
• 1:10:38
  SPEAKER_02: So happy to be your friend.
• 1:10:40
  SPEAKER_01: That is all I got.
• 1:10:41
  SPEAKER_01: I actually crushed it.
• 1:10:43
  SPEAKER_02: Thanks.
• 1:10:43
  SPEAKER_01: Thank you.