 So Will is now 47 years old, he's had three shoulder reconstructions on each shoulder. So if my matter's right, that's six shoulder reconstructions. Since rugby he's been doing a little bit of crossfit and really enjoying the gymnastics elements of crossfits and seeing where that transfer into calisthenics comes. So we've come to help him on two of the things that he's working most on, his bar muscle up and his handstand. Now what's really important for someone like Will is his restricted range of motion is impairing his ability to perform both these two movements. So when we look at the school cast and its framework of these two main pillars, movement and strength, we need to address the movement issues that we've got, try and make an improvements there, then worry about and see if we can build strength upon that good quality movement. So it took Will through a couple of tests just to see where he's currently at and then went through some movement preparation exercises, picking on areas that are particularly tied to his streets for him and then trying to address those areas. And then coming back and retested to see what difference we've made. We're not going to undo all of the shoulder reconstructions and bad stuff that's happened to his shoulders through playing fresh and rugby and winning the Rugby World Cup all in one session. Or we might not ever even get it to be in perfect because what is perfect shoulder movement anyway? All that we're trying to do is make a positive change, a positive impact on his range of motion and then build up the stability and strength in those ranges so that he can then enjoy progressing further with his handstands, his muscles and anything else that he wants to go and do whether it's in CrossFit or just out in life, living life to the full. So we're going to, so you guys are going to play around a little bit. Some of the things that we had in mind, so we're going to just get you started, we're just going to do our work review to see what the system's doing, let's work out where the breaks are and then we'll start putting a few things together for that on the fly. We start together and just do a little bit like general movement, prep work and we'll talk about a few things and whatnot and then we can separate slightly and you can work on some of those specific things that you have to, and we'll go through that. When I leave, do I get your arms? Yeah, Jack, it's your knees. When I leave, I get your arms, that's part of the deal. I'm here, man. We were here early so we could pump up a little bit before you guys play it. All right, let's have a look at you guys and move in, just give us a bit of context. Let's go feet against the wall and then you guys just try and get your back flat and then can you just take arms up around and just see what the show's doing? And relax. Relax, relax, relax, relax. Go come back down and then just try to awareness of elbows being straight. Yeah. Just try and just see how it restricts it. And then... And then up to the wall. You know, try and put your fingers down the floor. They won't stay super close together. Then try and open up. So let your hands go wide if they need to. There you go. And then pull, peel your shoulder blades back and slide your bum forward. See how that feels? Yeah, if you need to improve your handstand, if you need to improve like muscle up, there's some range of motion things that if we can keep chipping our weight out, it makes the strength part of it easier. Try and do yoga once a week with an instructor. The only thing to do at first is just get fine, like, hunt around on there and find anything that... You know, like when you used to get a massage and the physio's getting the... Like, try and find something that feels a bit grotty and a bit grizzly. You're just going to try and pin it down there and you're just going to sweep the arm a few times. So just give us a few reps of that. You're just, like, taking it into that overhead position but we're just pinning down some of that lap. And the way I like stretch is actually put a bit of pressure and I say when and then I go against you a bit. Yeah, yeah, yeah, so like a piano. Yeah. And then deep breath in for your nose and relax out for your nose as well. There you go. The big things that mistake people make, wills won the rugby World Cup, but also had three shoulder reconstructions on each shoulder, so six in total. And when we're working on trying to clear up some of the junk that's in the shoulder, when we've had issues, we can't make it brand new. We've got those issues and one... Yes, I can! I can make it new! And that's the mistake we make and why we've all done it, that we think that we can make it brand new and we try and bully our way to it, particularly if we've done a sport like rugby where we spend a lot of our whole career bullying our way through to actually get improvements. We need to be kind to our body when we're doing, like, our movement prep. So work through the ranges you've got and think about it being a gradual process of improving range of motion. Look at the good American footballer. Look at his range of movement. Go film him. If you get, like, pins and needles or tingling in the air, that means that you're on a nerve, like you don't want to do with any, like, release work. Tingly. That's nerve-based. Good. You're going to keep going a bit further. When you're getting right into bicep, it gets really, for a feeling that's good. It's like when we're looking at... Oh, you're mad at us. Miles Burr. Shoulders haven't been like that since I was eight. So we want to try and activate all the muscles around the back of the shoulders as well, because they're the guys that are going to help Steve. That's good. Yeah, more, even more here, more, more, more. There you go. That's better, isn't it? Oh. Can I look at that still? He's a high five. Let's look at Hansen. Yeah. I am, by no means, a cartwheel expert. I'll do my very best. That's my best girl, the cartwheel, yeah. But ask me to do it that way. I don't know that cap. Like, I don't want to embarrass myself. So I always go that way. So if I'm against the wall, whichever way, I'm always going the same way. I always know which way I'm going to go. Yeah. And just... Yeah, there you go. To the ceiling. There we go. There we go. There we go. There we go. Good. So you're coming down that side. So if you was against the wall, you'd be coming down there. Just kick up and then... Just think, remember, hands straight. Don't put your fingertips. You're just going to kick up, and then you're going to take that left. You're going to push through that half a cartwheel. So come down that way. There you go. Beautiful. Good. And then spread them apart a bit, and then go down. There you go. To the side. Lift them towards the ceiling. Good, good. Squeeze your bum. Then look at the floor just here. Look at the floor just there. There you go, there you go. Nice. There we go. Good. One thing is, you can't expect me to do it all. I'm going to facilitate you doing it. Don't go easy, because you think I'm going to pick you up. I may well, this week, if I'm going to tombstone Will Greenwood. Right. We're going to get a little bit close and personal. That's all right. Now, can the knees slip outside the trombone? Yeah, yeah, yeah. You've got a straw. Draw me to... You can rub it better. Right, so I'm going to come in here. Ready? So, knees off. Good. Straighten slowly, slowly, slowly. Good. Feet together. Push towards the ceiling. There we go. The knees off. Rotate, press arm straight. That's it, arm straight, arm straight, arm straight. Good. Hold that. Right, now you're controlling your legs now. Push through the shams, arms, arms, arms, arms. Make your feet long towards the ceiling, towards the ceiling. All right, so I've got you, I've got you. You control it. You control it. I've just got your hips. Good. Nice. With the bar muscle up, we're trying to get basically from underneath it to above it. We can't go through it, so rather than a normal, in a normal pull-up, where you just literally pull straight up, you just get to the point where you get stuck and you can't get through it. So, we're going to come, like, take a slight arc around it, which means to go around it like backwards, we've got to create a forward position to allow the start of the arc and then it's going to go on that same path. The band's nice and it's going to help you actually get up there in terms of speed, a bit of assistance, but it also teaches us this body position. So, Tim's going to make, like, a nice straight body line, ever so slightly, like, dished or rounded. So, rather than not arched the other way, so tuck in the pelvis and leave bones squeezed on tight, abs are tight. What we're going to, what we'll do is, I've got one hand on his ankle. We're going to come through and hit the band and that's your start point and your trigger of when to then pull. Yeah, so, we might just do a few firsts where you just get used to this. Come through, pull. Come through, pull. Yeah, and when he comes through, if you look at his shoulder line, the range that we need to access here, just like you was doing in your handstand, he's got to come through, the position of the shoulder there compared to the shoulder there. But we'll help, we can assist you in here. But then what he's wanting to do is he hits that and then when you start feeling like you're going backwards, then you put the hammer down. So, we'll do one now. He'll come through, hit, put the hammer down. So, it's four, that's going to do it with me. So, she's going to do the work, actually line. Good. Stay a little bit close to the bar. Go a little bit close to the bar. Good. Good. That was good, my last one was good. That's a new technique. Yeah, I like it. I'll start teaching that. There we go. Easy. There you go. Yeah. Something fucking turns out of the purple, man. Rude, man. I'm stuck. That's arched the back, tummy tight. Good, yeah, yeah. Good, take a punch here. Ice, Will. We're done. That's enough for today. Going one eye. Who did that? Will Greenwood.