 First question is from Florez fr. I'd like to focus on my hamstrings and I need recommendations for home gym workouts You know, this is one of the body parts that people will often say is hard to do at home And I think that's because When we think of hamstring exercises, we think of hamstring curls hamstring curl machines Now it is true that if you have a home gym, you probably don't have a hamstring curl machine But here's the good news of all the hamstring exercises you could do hamstring curl machines are Like down way down the list in terms of effectiveness of building strength Functional ability size to your hamstrings. The best hamstring exercises are the ones that tend to have you hip hinge stiff-legged deadlifts Romanian deadlifts single leg deadlifts like that'll build more muscle and strength in your hamstrings and leg curls now If you love leg curls and you want to work specifically in the leg bicep Which is a part of the leg the hamstring that does that and flexes the knee. I like to do hips elevated leg curls on a Physioball I'll do them at the end of a hamstring, you know work out and there's really really good Those are those are brutal. What's the other? What's the name of the one where you like hook your heels underneath? Well, that's gnarly. What's that Nordic curl? Is that Nordic curls? Oh, it's called. Yeah, I think it's called a Nordic curl I mean you could do that there's ways if you want to do that specific movement that you can just find a way to do it at home, but RDLs and good mornings when you do RDLs and good mornings for your hamstrings And I guess throw some stability ball leg curls in there And I think I think it's just because of all the muscles It's probably the one that I think as far as your main muscles that everybody trains Has the least amount of machines for yeah, right? They're all leg curl all variations of what I always such that the lats were a lot more difficult to Address for at-home workouts Being is like you really have to have something like attached to get the kind of pull-up situation or like some cables or something like that Versus you can't use gravity. Yeah, so I always found that a little more difficult But yeah, I can I mean you're right There are like and people kind of recognize hamstrings as being attached to those very specific types of machines in the gym So I like curl machine, you know, we don't have that but you can get a pretty nice You know Exercise out of those that you mentioned, you know, I actually started to notice more development in my hamstrings Just from squatting deeper to yeah Yeah, that was like one of those both the the cav and hamstring I got as a secondary benefit that I was not anticipating from just trying it like when I was working on my squad I was like, oh, I'm gonna do this so I could develop my calves more of my hamstrings But I noticed they developed more just from doing that. I thought that was especially really deep Stabilization that's a mole but a lot of people when they think of hamstrings the average person thinks of you know Flexing the knee right bending the knee not realizing that the hamstrings play a huge role in hip hinging and You're gonna get there. It's true that one part of the bicep Excuse me of the hamstring known as the leg bicep is Involved in the flexing of the knee But it's also involved in stabilizing when you're hip hinging and then the big part of hamstring is the hip It hip hinges you So, I mean if you had to pick one exercise For really well developed hamstrings. It wouldn't be leg curls. It would be a Romanian deadlift Yeah, a single leg way more functional way more functional But again, if you want to work that leg curl motion, I dare you try it I don't even if you go to a gym. I challenge you to switch you do Do two hip hinging type hamstring exercises like Romanian deadlifts and maybe like a single leg deadlift And then finish off with your hips elevated Physioball leg curls and and now here's this is true now Most people will feel the hamstrings more with the hips elevated Physioball leg curl than they will on a late-car machine because it encourages you to push your hips up and really work those Those hamstrings whereas hamstring curl machines sometimes people bring up their hip flexors to do the now How do you guys feel about this new product? And I've seen a lot of people shown me that is basically looks like a ski boot. Oh monkey feet. Yeah Attaches a dumbbell to basically the heel of your foot. It's just a weighted shoe By the way, it's pretty silly. Most of this equipment. It's recycles every 10 years That's like one of the earliest I'm serious when the earliest pieces of a gym equipment or you know at home fitness equipment We're like weights that you would attach to your wrists and your ankles. Just a version of that What's our showing in the in the commercials is like someone standing they have this dumbbell attached to their shoe like donkey kicks And no, yeah, or they're doing like a single leg curl, you know to do it like girl Which I mean that's okay, but I'm telling you it's not working the hamstring Well, it's like, I mean, I have got most of my female clients deadlifting 200 plus pounds. Yeah, so good luck putting a 200 pound dumbbell on your legs to try to get that same stimulation I think you're gonna get that so I think if you're if you get really good at single leg deadlifts RDL's and good mornings, you're gonna have well covered. 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