 Next question is from coach Hickman lifts favorite old school lifts that don't see love anymore You know, it's funny is we're seeing more Old school lifts being done today than we did Before I mean when I was in gyms. I never saw I mean heck we didn't see deadlifts or barbell squats Let alone, you know Zercher squats or good mornings. What are you attributed to? Mind pump. I think we started Definitely. No, I don't know. I think it's the I think it was Social media a lot of good trainers and coaches coming out and talking about the bed Like good mornings, for example, never saw them and I love that exercise done properly. It's a great hamstring exercise So I'm gonna pick an exercise that it's it's old school that you still today Don't see a lot of I love the one arm push press with a dumbbell or one arm clean press with a dumbbell This was an old strongman lift some people call it circus press like similar to a circus press I love that. I love it. I love doing heavy singles with it. So I'll take a heavy dumbbell I'll clean it to my shoulder Opposite arm is kind of out for balance and I'll pop it up and then drop it down on the ground So I'll make sure I have some nice mat or something I could drop the dumbbell and then I'll rest and I'll do it again Great exercise for shoulder strength upper back and then here's another one. We've talked about this one a lot It's in a lot of our programs still don't see it quite. I don't see it anywhere still Windmills windmills a great exercise for your your the side of your body your QL Spinal health if you have issues with your deadlifts where your back starts to get a little sore or hips Yeah, when get good at windmills and that makes a big bullet proofs You know your your spine and helps to support you in any kind of rotation I think it's important to really visit that and make that you know priority in your programming I also well, you know, it's interesting about this, too Is I just every now and then I'll kind of do some moves with Indian clubs And you know, I expect already that I'm gonna get some jokes about like air traffic control and whatnot But you know, there's been a lot of interest And I get like DMs constantly about and I've seen other pages and people popping up Where there's this like real interest in that style of training and also in like Persian meals And then also like May spells and goddess and things like that. They're very much unconventional But they're like ancient, you know, like people are using them for a long period of time and they have value And so it's I don't know man. It's exciting to see but also it's definitely underground still I'm gonna pick one that Sal actually introduced to me and it's completely changed how I train like so I used to love or do a lot of leg extensions and I have not done a leg Extension and I don't know how many years now ever since you got me doing sissy squats I think sissy squats are one of like the one of them golden forgotten movements that you still never see You're right. I always get like a bunch of people are hard Yeah, and they're just they look weird right if you don't know what the person's doing it looks like oh my god Their knees are traveling way over their toes. He's on his tippy toes. What the hell is this guy doing? It just looks weird if you have no idea what it's doing What you're doing, but the the movement I think it's not only is it I feel it 10 times more In my quads when I do that over a leg extension It also promotes good hip extension Mm-hmm And I just think when I when I think of a majority of my clients that I was always Talking to them about hip extension and why this is such an important movement for you And you have to you have to be able to engage that really well and do that movement So it's a little more technical but like anything else. That's a little more technical. It comes with more benefits And so lots of value. Oh, I just and you don't need anything You could just you could just grab something to hold on to anywhere in your house and get this Massive quad pump with just your body weight and then heaven if you get really good at it You know holding a 25 pound play and I never really have to do that. I mean it just just my body weight This is your body squeeze. Oh, yeah, it promotes good ankle mobility It's got you get good hip extension in it and then in just the mass upon sissy squats I think are for sure a forgotten movement that I think belongs in a lot of people's routines and I still I've never I've actually never seen anybody else do in the gym That's still an exercise that I never see anybody well They had that sissy squat machine or apparatus not the same and nobody used to use that Yeah, and nobody used it, but it's still it's not even the same the actual free body sissy squat is Superior another exercise that's good that I've never really trained myself But I see what's involved in Doing it and I can see the value in it and Justin you're really good at doing this is the bent press the side bent press Yeah, I love this was how strong men back in the day would would do these exhibitions where they would lift ungodly amounts of weight With one arm above their head. I think Eugene Sandow did I don't know almost 300 pounds with this bent press And it's very very technical and it requires tremendous oblique spinal stability Ql quadratus stability and then of course shoulder mobility to do well You it's combining two of the moves that you picked. Yeah, the windmill and the circus press It's very very similar to those two you get the benefits of both those right so if you can if you like the windmill The circus press the to me. That's the progression is to do a bent press You gotta be a master of distributing that force throughout your body and not having to stop at those Compromising joints like your shoulder joint and you know, like it's very much of a technical move But once you get the technique down it opens you up for lots of other strength And then here's a movement. It's a bodybuilder old-school bodybuilder movement I don't really never see anybody do a reverse curl on with a curl bar He'd love that. I you know what I tell you what do reverse curls and then watch the the comments You get on your arms get good at them It really does develop the top of your forearms and the thickness in your bicep and it gives you nice looking relaxed arms You know, you're walking around a t-shirt you can tell when you when you do that exercise