 We have got the legend that is Ollie Frost joining us very soon so as soon as he flicks on his life we're gonna get him in. So here we go. Hello, hello, hello. We did it. All right, how are you mate? I'm good mate, how are you doing? Very good. Now let me just check out a minute because I'm having some hair cut problems at the moment. Give me a side profile quick. I want to see what you're rocking. I've gone for the longer one today Tim. You're wearing a headband or not? And then no headband. I just had a bit of shower. So how about you? For our session I've got an option for you. I can either go with the Johnny Bravo or Artful Dodger. Oh, I really like it. I like the Dodger. Half and half, let's start with Johnny Bravo. Right, love it. Before we get into it, I've got a little bit of something. So what I thought would be useful podcast like, I guess they might need a little bit of like an intro music, like walk out music. Yeah. Do I have a picture of a walk out track? Do you want to hear it? Yeah. Well I'm hoping that Instagram does have another metal band over there. It's been up a little bit. Do some more. This is the track I chose for you for today. Ready to go, lovely. Right, so I thought why don't we go through a bit of quick like five minutes, five minutes and move on to the process. Yeah, get moving and then I want to create some people. Do already a few coming in around shoulder health, a few going on around and knees. We'll bring them back up. So I thought the flexion was on, we talked about before as well. Yeah, we did, yeah. Yeah, let's move in and then we'll do some stiffing. Great. All right guys, if we can just jump on your feet. So we're going to put our feet up, power up and we're going to get a nice rhythm of the body, thumb off knees and then we're going to start to reach out in front of us. We're going to take one arm forward and then one arm back. So we're going to reach forward, one arm and then one arm back and then from here we're going to go across the body but reach as far as you can whilst taking one hour way back and then from there you're going to reach up to the ceiling. Imagine you're trying to get something off your top shelf and reaching through up and across. Cool guys, so we're going to reach up, get as tall as you can, try to get something off the top shelf and then back into forward. So just get a movement through the spine and then across. Extension of your limbs at the same time, keeping your body moving, theta parallel, couple more and you can start to change it out until you go across, up, forward, across. It's nice and easy. Another 10 seconds, reach up and back, reach up and then we're going to go slow-mo. So Mr. Tai Chi now really slow. Take yourself around, up, across, how slow can you move whilst you're reaching, extension of your limbs and then back through, push, through the air, three, two, one and then feet back to center, feet parallel. Put your hands into like an imaginary glass window and you're going to follow the glass window all the way around, eyes through the glass window and you're going to try and keep your biceps glued to your ears. You're going to flex the spine, knees can be soft or straight all the way around and then we're going to alternate directions so we're going to really open up laterally first, working all through the lateral net of the body and then back around. Keep changing sides, nice and easy. We're going to do two more, flexion of the spine first, change sides all the way around, follow the hands. One more change direction, all the way around, flex the spine first and then through, cool. So we're going to do a little bit of flexion and extension now. So we're going to come onto our knees and we're going to bring the rib cage forward and then we're going to bring it back so it's a kneeling spinal wave. So we're going to come onto our knees, we're going to relax our hands so think big motion versus repetition. So think you're going to bring your arms back as the chest moves forward then you're going to bring out through your nose and push back into flexion. So extension, breathe in, bring out through your nose as you work into flexion, try to circulate as much air in and around your rib cage as possible. Inhale, exhale. Feel free to hum on the exhale to try to get a little bit more air through that diaphragm around the rib cage. Three more, inhale, exhale, inhale, exhale, inhale, exhale. Good, then we're just going to speed it up for five, four, three, really weighty for this one, keeping the head upside so you've got the gaze forward. So three, two, one, good. Now if we come onto our hands and knees we're going to make a little square so let's try to make sure you can see mine. It's going to go down a little bit. Hats going on. We're moving and grooving Tim. All right so we're going to do a little bit of a different cat cow. So we're going to do a usual set up, but we're going to go out to the side. Excuse me, show you my Boston too much, but we're going to go out to the side. Then we're going to come up the spine first, into flexion and then down slowly the other way. So it's a wave cat cow and then it's a back down. So you can do the usual one if you want, really, really slow, or we can go out to the side, peel the spine up into flexion and then articulate down slowly onto the other side. Just add a little bit of a different adulation to the spine as we move in the circle like that. So have a little play. This might be one of some of your practice and don't worry if you don't get the first time, but you just try to work the spine slowly. Show you from the back. So out to the side up, then down into the opposite direction. Right I think because it's Sunday the wiggly bum bit, that needs to be compulsory, right? Everyone needs to do the wiggly bum bit. Now just go up and down and then go some side to side. You've got to do the usual cat cow or you can have a go at the wavy one and you can experiment a little bit more with your spine. And obviously, you know, we want to get as much fluidity through the spine for the spine resembling water in terms of its function. So how much flow do you have through the spine but at the same time control. So a nice thing I like to talk about is spring strength to having this sort of like looseness but control at the same time. So we're going to go on to our backs now. I'm going to give you a different exercise to do. So we're going to put our knees up in the air and we're just going to slowly just take the knees out. So just a lot of rotation, nice and easy. All also each side. Good, I might need to bring it down again. So I'm just changing the levels to make sure everyone can see. And then from here guys, we're going to go into a bit of thoracic work. So you're going to put your top knee over like this. This bottom knee is going to be bent. The arms are going to be here, hands on the head and we're going to do a smooth circle all the way around and then bring it back and keep this top knee down and we're just going to roll around super slow coming back to the start. So nice rotation. The aim is to keep the knee down, the top knee down. If you can't do that, you can use a pillow or a yoga block to try and feel some contact as you're in that position. We're going to do one more than change. We've got a bit of a shoulder rotation as well as we spin around. So the other knees down, your arm is going to be on the bicep. You're going to do a nice slow rotation and then bring it back around. So follow the arm, keeping that top knee pinned down and then bring it around. So really nice if people have had chronic back pain issues that sort of persistent underlying pain through the back. Most of the quite nice are quite unloaded. It's nice to add some movement through the spine. So most back pain is self-limiting. So it means that you have to kind of pick exercise which is good for you and don't get bogged down with prescription exercises. Just try and find movements which are helpful to you. So if we're going to come onto one knee now and we're going to take one knee out to the side. So we're going to have like an adductor stretch set up. This hand is going to be here. This opposing hand is going to go through the gap and then I'm going to rotate around. So I'm going to go through here, stretch either side of my body, feel the stretch of the adductor and then I'm going to come back around. So it goes through the gap and then back through the gap and then back. Nice and easy. Five, four, back and forth. Three, two, one and change sides. Good stuff guys. One leg out so you get a nice stretch first for the adductor and then you're going to come through and rotate. Come through nice and easy and rotate. How are you doing Tim? Good mate. Nice and easy. A couple more. Three, two, one. Brilliant. And now we're going to come onto one knee. Let's put us back up again. So we'll do some hip flexor work and some more rotation bits as well. So if we come onto one knee like this we're going to make sure that the back toe is curled, it's pressed into the ground. The hip needs to be turned as well. So posture and tilt. So imagine bowl of water and you're going to tip the bowl of water back towards you. So you're going to feel some nice engagement already through this rear hip flexor. So if my left knee is up or my right knee put the opposing arm up above your head then you're going to turn and try and get your left hand to your right foot, keeping your hip forward. So we've got a cross flat your stretch. So we're stretching through the psoas, through the front of the body to all the anterior chain muscles and then we've got a slight rotation as you work back and try and touch the back foot. So really nice stretch again to try and offset some of the daily flexion and extension which we always usually do. So picking movements which are a little bit different which is quite cool and it hits all the different fascial lines which is great. So we're going to do a couple full chain side, switch it over. So lean back, try and touch the foot, keeping the back toe curled. That's really important. Five more, five, four, three, two, one. Nice and if we jump on our feet we'll do a little bit hip mobility. So we'll stand on one leg, open the inner flexion and then we'll take the leg and then we'll bring it around in a nice smooth circle. So we're just going to kick around full control, take the leg back around, nice and easy. Work the hip through that core motion if we can. It's up to you whether you want to contract it so it's active or you can just keep it passive if you want. So you can play around with that. Obviously passive isn't under your voluntary control, active within the squeeze in the hip as I bring it back around. You've got two options there. Is it active? Is it passive? Is the joint moving to make it dynamic? So there's pretty simple ways of breaking out flexibility, not getting confused about your limbs. Good, then we'll change side. Turn, bring the hip around, nice smooth control circle. Knee up, kick back. I always imagine when I'm doing these movements I'm in water and I want to already push water away from the body. I'm trying to be as great as possible, slowing movement down. Most of our training is quite fast or we live quite fast so it's quite nice when we get some chance to move our movement practice should reflect slightly calmer approach sometimes and we can really be aware of our movement patterns. You say there's hours of work on it, right? There's hours of ranges. Yeah, can you get an extra? I think it's okay. All right, so people don't get higher results if they're driving kind of finished at the top. It gets easier, right? Working through sometimes. So I'm trying to really tell you as soon as you're out of space, so smooth movement right out of the top. Definitely, yeah and I think, you know, when you first experience outer ranges or end ranges, the body is quite resistant so it's that chance to breathe through it as well. So I know you've got a patch of the calderon later on but you do even as well during the practice and just try and bring the state into a calmer state and then you can really be more internally aware of movement as opposed to if you're a beginner and it's quite hard and you're kind of yanking a hip around and your face is quite clenched and you're driving yourself into this sort of sympathetic state, then you don't really get the most out of the movement. So I think it's always better to reduce the movement first with a calmer state so your body's in control, send the right messages back to your nervous system and then you can sort of develop that range and there's loads of ways to develop hip mobility. It's multi-factual but it needs to include different directions at all times and the extension of the limbs I did at the start is vital and that goes to the legs, the arms and we're trying to just think about the body's water and we're trying to increase the water flow throughout our body. So when water becomes stagnant that's obviously when we have this perceived tension of tightness, so facial tightness, so the way to remove that is to work and extend your limbs in as many different directions as possible. So when you have a movement session, your session should always be around extending your limbs above your head, behind your back, your legs out in different directions, either passively or actively. Obviously the more strength you have and the slightly more experience you are you could do more active training. So for example you could do kicks like this if you're a beginner but if you're quite more experienced you could do active holds like that. So you've got the same kind of motion that is either active or passive so it's your own ability to work around that really. So both have got good ways of teaching the body to move and also respect the active and passive ranges as well. Nice. These are, let's go. Just hang on one second. No idea why. Well I'll just keep talking anyway. I'll answer some of these questions. So I think a big one was we had ankle dorsiflexions wasn't it? Yeah. So if we, I can just talk to him if you don't want to record too much. So we go, if we look at the ankle and the squat you know I mean there's there's a lot of factors which can you know play a part in the squat and the pistol and you know all these cool movements. So the first thing I'll look at with someone is their ability to flex around. So if I get everyone would come into this position like this and then I just need to So if you would come into an even position your back foot would be like this and you'd be sat down slightly and when you do ankle work always make sure like your big toe has some space between your next toe. So a lot of us over the years have got quite poor foot control so it's really important to spread the feet and then in this position I would try and load the knee as far as I can over the toe. You can add external weight if you want so in flexibility this would be a static position and then to make it active I would try to actively contract the tissue around the ankle. So this is a passive movement when there's not really much load and it's it's kind of dynamic passive this would be static and active. So if it's static and active I'm trying to really think about the ankle and I'm trying to do isometric work here and the way I do that is I'll do steps of eight seconds so I'll try and imagine the knee going down into the ground like this. So if you go over a little bit more Tim so your chest a little bit more keep the heel of the foot down and now we're going to isometric contract the tissue around the ankle and try to imagine pushing the foot down. So here we go now we're going to squeeze for eight seconds one two three four five six seven eight and then I would just push a little bit further if I could trying to get my knee over the toe and we're just going to do one more set today when you're on your own I would advise to do these isometrics five to eight sets we do one more set there today yeah we're going to push over knee over the toe one two three four five six seven eight and then a little relaxed push over again so you can just keep repeating that and that's a really nice way of driving some isometric load into the ankle to increase your ankle dorsiflexion and then we'll just change side so spread the toes make sure your big toes forward we'll lean over first so get into your maximal flexion position here then you're going to is crucial at the heel of the foot it's down into the ground now we're going to load so we're going to start to push down into the floor one two three four five six seven eight and then just rock and just keep on looking at your feet try to get your feet as spread as possible so we're almost visualizing a tripod so we've got that first big toe forward we've got a little pinky toe spread out and we've got the heel at the back glue to the ground we do one more set go for it now i'm going to put in the over one two three four five six seven eight and then just small pulses again so that would be one key exercise i i would do um and i'm just show everyone this as well because a lot of the times the calves can get really tight and also the Achilles so just for a bit of soft release work i'll just do this like 30 seconds if you grab a broomstick and you put it in the back of the knees and you push down you can just apply some pressure here do like eight to ten seconds and just work down the calf really really slowly so sometimes the calf and the Achilles can get super tight so it's a really nice way just to alleviate some like restriction quite quickly if you're going into some sort of single leg work and squat pattern work as well so i want to do much more of this but it's just your ability to push down and then from there i would work some time extension so obviously our our body's ability to work this thing here is pretty important and this is how we distribute load for our body so if this big toe hasn't got the right connection when i load it's not going to send sensory feedback to our brains that we're in a safe place to move or load our body or centrate our joints so when we're like this i would just sit in this position so i would stretch the toes like this and then to make it a little bit harder i would go from here and push forward so nice and easy and i would stretch the tissue through the front of the foot or through into the big toe so it's getting some contact with the big toe as much as possible pushing forward and back so we would we would just be five together now four three two one and then i would get every while i'd get a lot of my clients to do this really simply to see if they have control over their big toe is i would say put your feet flat on the ground and can you lift up your big toe let me jump off there and we'll we'll be real good yeah so if if you can't lift up this big toe without these toes lifting that like you can see my big toe on this side it's very different to this side and i haven't got very good toe extension and this is a lot of my injuries have actually been on my left side so wherever that correlates i don't actually know for sure i know that my body doesn't load this side of the body that well so it's crucial that you work your feet you work your intrinsic muscles and you work your big toe because your big toe needs to be able to move freely through flexion and extension as you load and you partially stand on the ground so as we kind of move at the chain i'm not going to do tibial rotation it's quite hard for people to understand too much on this one i'll just go straight into the hip so when i'm looking at hip i'll look at someone's internal rotation so if you lie like this i know you're going to see how far you can drop the foot out and then change if you're someone who's quite stiff and you can't really move the hip right into internal rotation just put your knees a bit closer together tim and put your hands out to the side just put your hands at asset and slowly take the leg out that's it and then just change side and you're just trying to see if there's a slight mismatch between the hip itself so people who suffer from poor internal rotation will then have problems further and up and down the chain i've heard about the big toes at the knuckle so so also ideally you can do isometrics with the big toe as well you can pull the big toe down and you can straighten the big toe slowly so you can load the big toe in isolation as well it's going to give you a couple ideas today waist to improve hip internal rotation quite simply if you are struggling with exercise again it's to do general joint rotation so either passive or active like we did at the start almost in more isolation you can lie on the side you can put the block between your knees like this and you could slowly take this top leg into internal rotation like this and then here depending on how you feel this if you feel it's quite pinchy then I would just sort of set it like that if it's okay I would add some isometric load thereby I would be thinking about actively squeezing this hip flexor and trying to rotate my theme towards my midline and I would try and contract here like that so that's quite a simple way to work internal rotation in in isolation and then obviously I would change side and I'll just go through a bit more of a just some more rotation again for the joint so if you sit in 1990 like this and then we'll just do a nice sort of movement pattern around this so if you sit in 1990 you'll come around with the back foot and then you'll take it back slowly so again it's like a single side of joint rotation again if you struggle to do it actively you can do it a little bit faster ideally to understand your body's awareness and control the movement would be active whereby you're contracting the tissue on the either side of the joint so again this is completely personal to you at the moment I would I would recommend that you work into these active ranges okay would you find more four three two one brilliant I will change side so there's lots of cool components to break down with the squat and with single leg work and they all obviously have a big influence on one another so it's it's one of these things where you know don't beat this heart and if one area isn't so good at the moment your body will adapt give it the right stimulus, stay patient and things will change at their natural rate if you've worn your shoes all your life then you know you've got to expect that things will take you a little bit longer to change or you haven't been wearing maybe the right footwear you know you've got different arches in your feet got structural sort of variation so there's lots of things which play a part and contributes to people's squat pattern so don't be too disheartened yeah of course so when I'm training the middle split now and the pancake I wouldn't train it like this so I'm going to train it as much anymore go into this position because it derives too much around trunk flexion and also we don't really activate and recruit the strength we need to go into that mid middle split position because of the trucks that have been involved so if we go into the middle split now like this just get my camera back a bit more so you can see all right so if we're going to this middle split now here so this is a much better way to kind of train the adductors in this position so what we'll do is we'll try isometrically squeeze the hips together so we'll try feel the line and stretch from the adductor all the way down to the foot and again when you're on your own sort of five to eight sets eight second contraction and then a slight relax in between so we'll do the contraction now so we'll start to squeeze the hips together for eight seconds one two three four five six seven eight on the relax go a little bit lower if you can and then we'll keep all the toes in play and then we're going to squeeze the hips together again so one two three four five six seven eight and then you can go a little bit lower again we'll do two more sets so we're going to squeeze one two three four five six seven eight and relax this is a really good stretch and it's isometric so we're going to actively recruit a lot of the tissue around the hip joint properly and also it removes trunk flexion so we're going to get one more we're going to squeeze the hips together now one two three four five six seven eight and slowly just walk yourself back to the top because if you haven't been in that position for a while probably feel it when you come back up so that that would be the most simple and the most effective way to train the adductors and all that hip control and stability to go into things that press the handstand I wouldn't do especially if you're a guy and you've got quite stiff ribcage like myself and the ribs are locked and you've done lots of weight training and going into this forward fold position you're going to kind of beat yourself up with doing because you're not going to feel it so much in the hip it's all going to be coming from the trunk so we can completely remove that and we can isolate the adductors which is what we want to strengthen the most and the gresilis properly when we're in that middle split position like that and it would help yeah I think it would help I think I think you would have a much better crossover to go into those sorts of moves and personally I found it very very good to do to trains like that and I have a better maintenance track record holding my middle split from doing the exercise alone very simple and there's also one for the for the front split and it just helps getting to those really good ranges quite quickly it seems all right my end but I don't position okay yeah so when nice Tim look at that straight out so when you do when you do hamstring work again the same kind of premise is the middle split one you want the hips to be square and you and you want the you want what's the point of the stretch and where do you want to feel it and how is the most effective way to stretch and this is one way I would do the hip I would always do the hamstring you can do this on an elevated surface but you put your leg like this hour in front and instead of having the leg completely straight you flex the knee when you flex the knee and you take your hip into an anterior position so imagine you're going to like an RDL then Tim if you bring your toes up towards you so you're trying to actively pull the toes up now and now we're going to really try and feel it in the belly of the hamstrings where the hamstring properly inserts and the issue of tuberosity in the back of the gluteus so when we're here we're going to pull the toes up and now we're going to do isometric work again so we're going to keep our chest up our spine neutral and you're going to start to actively pull down into the ground with the front foot so when you've got that position now you should feel your hamstrings so do five four three two one and then you can go into some pulses one two three four five really slow just keep your head up Tim keep on looking forward like big chest be really proud it's just like the same dead lift technique keeping the toes always pulled up towards you we're now we're going to do the second set you're going to try and pull down harder again into the floor you can do this on a chair it's really good off a chair or an elevate surface pull down now five four three two one and pulse one two three four five six seven eight okay again we'll change sides because I want to get a pretty small stuff but I would do four to five to eight sets on that and you can do it really well off an elevated surface so if you're standing have this leg on a chair or a stall and it just changes the angle of the hip again so pull pull up the toes hinge over like imagine you're going into an RDL or a deadlift now we're going to pull down into the floor quite hard okay so we're going to really tighten through the hamstring properly one two three four five six seven eight and we're going to hinge forward one two three four five six seven eight and we're going to go down again pull down a little bit harder for the second set one two three four five six seven eight and a hinge nice and slow and if you didn't feel it much in your hamstring at the moment it's because your legs either too straight or your spine is flexed so it's really important that your spine stays extended slightly and their hip is in an anterior pelvic shape so it's not and pulse theory tells it and the spine is an inflection and when you get those things right you will properly stretch your hamstrings Ollie what's the idea of pulsing so pulsing is a ballistic type of stretching which goes past your stretch reflex I think is personal to you and it's also it's not something I would do with everyone so I think controlled pulsing is fine I think you high-level martial arts and gymnasts they will do quite fast aggressive pulsing because they build up a very high prerequisite of flexibility from a very young age from doing various activity I think it's not relevant I think isometric stretching is the most effective way to stretch so when you when you actively contract the tissue either side of the joint obviously there's thousand acronyms at the moment pales rails contract relax p and f they're all the same it's contract the tissue either side of the joint don't get confused just keep it simple contract the agonist or the or the antagonist eight seconds to 10 second contraction five sets and then change so don't get confused with all the acronyms on the internet and all the courses just keep it simple is the joint moving is not moving is active or is a passive and give your body as much as much different information as you can around stretching and your body will you know have all the nutrients in terms of the variability it needs okay all right I can just keep talking you sound like you're in water all right so um Tim Tim did we say anything Tim or do it's funny it's all right um can you just keep asking me questions guys if not I can just keep going for it I think there was one for shoulders I think there's building the muscles on the outside of the knee to stabilize so just to stabilize the knee for single leg squats you can do eccentric movements so if you're doing stuff like this if you have like a block you can just stand on one block and you can slowly so or a or a step and you would basically just step down slowly like not like that so it's nice and simple it's eccentric and it's single leg start with a low surface and that's a really good way to improve the stability around the knee and then obviously I would focus on just hamster just some hamstring work as well and some lateral movement so when you're going either side with control so that's uh we're going to take one more yeah I don't think I'm echoing my echoing still or not I mean I mean you're seeing if I how how can you reduce shoulder pain information from hands time kick out the verse calls so if you're getting shoulder pain in that position it could be lots of things you know not saying it's impingement but it could have those racing symptoms I would address the shoulder blade so look at the ceresis which is the muscle underneath the shoulder blade here and also look at the um look at how your shoulders move unloaded unloaded so doing things like scapula and press ups and just single arm holds isometrically and trying to feel the muscle beneath here engage so if you do this press up position like this and you put your hand like this and you try and do this movement here which is a scapula cushion and you don't feel this muscle engage properly at all then that could potentially um show that you're you're not quite connecting the ceresis to the scapula properly which means when your arm goes over your head you're going to get pain like symptoms from the fact that you haven't got as much stability through the shoulder blade but it sticks to the ribcage when your arm goes over your head so I would also don't go into full vertical handstands do handstands more on a slant versus fully vertical for a while and then slowly creep back up again because you don't load in the shoulder if you're getting pain um pain is usually the end result of something which isn't functioning working properly so I would always look at the shoulder blade doing some just some isolated shoulder blade movements and then send some serratus work and trying to build all that together do you know the one I think I've been using yours on recently this one of this week I think this is who I've got this from you going through like standing right here all the way around and then behind that on yours yeah well it's just a shoulder articulation I like that one for for for the shoulders again you know the thing is you can get creative with the shoulder the shoulders are the most mobile right in the body so you can do these movements passive you can do them with speed you can do them with control so again you know like we can move the shoulders many different ways as we want with as much control as little control it depends on the purpose of the exercise but I would recommend like I mentioned earlier is to have a healthy blend between the both TFL yeah TFL is a tricky one you've got anything for TFL specifically it's a hard one to get out I think you're going to get that leaner haven't you it's a bit like you've actually kind of did that one it's a bit you get a bit TFL here right if we're going to go into this one yeah a bit TFL there yeah I mean I wouldn't look at I wouldn't think about the body in like a in a reductionist way I wouldn't think like there's an area of weakness I would try and strengthen all the tissue around it versus isolating mentally areas of the body because everything's blended pretty fast here anyway so if I would work movements like we did like this or like things like the windmill things like that or yeah you can put some soft tissue working a bit more rotational movements when you're working around different areas would be much more beneficial because you're going to add more movement to the area and then if you want to try and load that area I would do things like hip going out and then you can just do some like some fire hydrant stuff just to try and add some more stability and obviously you can do joint rotation as well so movement first passive and active and then more isolated work to superset that work so trying to think of that sort of like movement not muscles isn't it rather than isolating we want to try and string it together into a better sequence definitely the body is you know sort of kinetic chains versus independent muscle groups and because obviously everything works together that's been amazing I'm going to wrap it up because Jaco's coming on in 15 minutes so just to say now I think there's so much good stuff for people to go and watch back and just to reiterate the point of this sort of stuff is like doing it like once a week or once every of the week you're not going to get that much progress right it needs to be something which we're doing on almost a daily basis moving through patterns and then people are going to start to see some real progression so then if they go back to this video I hope there's like weeks worth of stuff just but to do these same things on a repetitive basis 100% and it's it's creating habitual patterns and it's you know it's your own perception and you're you're trying to create empowerment for yourself and it's it's you're taking on this of your own body and how you want to move for the rest of your life and it has to be on a daily basis and it has to be something you enjoy doing so find stuff you enjoy doing first don't do stuff you don't like doing so that's very long and just just let your body go let your mind go and just try and really immerse yourself into being the best human and you know you can be through the power of movement amazing so if anyone's any more information guys you can obviously can follow Olly and you can check out all of his stuff he does sessions in London workshops clinics all that sort of so go and see about everything that he's got going on and you can also we did a collaboration with Olly on our virtual classroom with our mover and mobility master class you can find that on our website there's a load of stuff in there which is so good lots of things that cover today plus some others go and check that out as well and um yeah I think this is always something whenever I spend time with Olly I'm like I need to do more of this stuff because I get distracted by the strength work and I just want to go do strength work but I know that I have done a lot of strength work recently and that's where I've gone back to my shoulders are starting to grind down a bit and I'm like okay I've got to go back and I've missed the piece of puzzle now because I'm not moving them enough they're getting stronger but I'm losing mobility so I've got to go and balance that out so it's always a good reminder loved it thanks guys right mate thank you so much you're going to get me go I've got it take care mate thanks so much cheers guys two guys goodbye take care all right guys that's the end of the session with Olly just another big thank you to red light rising for sponsoring the podcast live and we're going to sign this one off and uh Jaco is up with Richard Norton next to 11 these are all going to be available to replay on IGTV from pretty much now when I post it so enjoy the rest of the day guys we hope you can see along and Olly we'll catch up soon bye bye take care