 And then build up to the effort first. Gradually press up until you're pressing as hard as you can. Think about keeping the back tight, shoulders out, chest high, but you want to look down just a little bit. It seems to help as far as keeping proper position. And then as you start to press up, gradually build up until you're pressing up into it, as hard as you can. Think about putting your heels through the platform. And then once you feel like you're pushing as hard as you can, then hit the left side and just fight it all the way down. Just press into it as hard as you can, literally try and break the machine. Just keep driving into it. Keep driving into it. Keep pressing. Three more seconds. And there. And just follow it up. And then gradually build up to a maximum effort and fight it on the way down again. Keep pressing into it as hard as you can. And fight it. Keep fighting. Keep pressing into it. Two more seconds. And stop. Now follow it up. You'll notice after a rep or two, just following it up without even pressing starts to get hard. A little further forward with the hips. Keep your hips forward. You don't want to get too close to the screw. Right now just standing back up. The thighs are pretty much right after two reps, which is why three is about the maximum we'll do when we set up this feed. Now gradually press into it harder and harder until you're pushing as hard as you can. And then fight it all the way down. Last rep. Just give it everything you've got. Stay on it. And keep pressing. Keep fighting. 100%. Three. Five more seconds. Four. Three. Two. Ease off. And then step out. Be careful stepping out because your legs are going to be a little shaky after it. Damn. Yeah. Careful. Careful. They're going to be very, very wobbly. I'm going to get the stuff out. I'm going to get the stuff out. I'm going to get the stuff out. I'm going to get the stuff out. I'm going to get the stuff out. I'm going to get the stuff out. I'm going to get the stuff out. It's going to be very, very wobbly. I'm going to get the stuff in place to get the dips. That's pretty brutal. I think I might have bumped this little bell. Use center. Just three. How am I doing the moving on? Turn over so you're facing this way and then just press the left handle until it's all the way down. You're going to need the bell. You want to move the left handle or press on the left handle until it's down as far down as you can. And you want to sit towards the front edge of the seat so that you've got yourself centered over the handle, and just let it all the way down. And you just want to crank that belt down as hard as you can. It's going to pick you right up out of the seat and actually stretch the belt. The production model is going to have a belt that actually has like a ratchet on it and a heavy pad underneath. Now what you want to do is get the hands in position so that you're bracing yourself on top of that. And the heel of the palm, begin to press down into it as hard as you can. Just tighten up the chest, tighten up the shoulders and triceps, but leave a little bit of a bend in the elbow. Because if the elbows are locked, you're going to press you right up in the shoulders. Keep just a little bit of a bend, lean down into it a little bit so you're at a little bit of an angle. And then gradually push down a little harder, a little harder, until you're pressing down as hard as you can. Once you're pressing as hard as you can, then hit the right side and fight it as far as you can go comfortably. If you start feeling like the chest and shoulders are getting a little bit too tight, then let off a bit. So just lean into it a little bit. Now my back down is following? Yeah, just follow it on the way down. Yeah, if you do the hyper reps right now, you're just going to totally kill yourself. If you go the other way, you're going to fight it now. Think chest, shoulders, triceps. Keep driving down into it. Keep squeezing, press it down as hard as you can. Try and stop it. Good. And just follow it down. And then just start pressing into it as hard as you can again. Chest, shoulders, triceps. And when you're pressing as hard as you can, then start it on the way up and just fight it. And start pressing out as hard as you can again. Chest, shoulders, triceps, fight it all the way up. Keep pushing it down. Try and stop it. Keep pressing into it. Keep on it. Four seconds, four. Three, two, good. And then take a couple seconds. Get your breath. We're going to go in the reverse direction. We're going to be kind of a low, rowing movement. And this is more traps, rear delts, more of the muscles in the upper back. Luke, got to watch out for that. Same movement in reverse. So what you want to do is let it down just a little bit. And then hold on the handle, start pulling up. And then think about squeezing the shoulder blades together and driving the elbows back. Start. As far as you try, you can't stop the machine. Yeah. It's literally like using a forklift for a manual resistance exercise. Now start to pull up. Think traps. Traps, rhomboids, rear delts. You're just pulling up. It's kind of like doing an upright row except parallel movement, which is a little bit not cranking your wrists funny. So, and left-hand side of this one. And start by pulling up. Gradually build up to a maximum after pulling up. Think traps and rear delts. And then fight it all the way down. Just keep pulling as hard as you can. 100% traps. Same traps. Keep fighting. Keep fighting as hard as you can. And then just follow it back up. Got a belt? Don't need the pad. That one digs in a little better. Right about there. Now start to pull up. And again, think traps and rear delts. Focus on the biceps here too. Keep pulling up as hard as you can. Try and slow it down. Try and stop it. And just keep fighting it. And then follow it up one more time. I'm going to go for one more rep. And last one. Traps, rear delts, biceps. Pull up as hard as you can. And just keep on. Keep contracting. 100%. And good. Now have you step out for a second. I'm going to move it up. I'm going to do the calf raise before the press and the pull down. Not that the calf raise is going to be easy, but it's a little bit of a breeze compared to those. Give it a little bit of time for the arms. And then back over there for a couple of quarters together. And then actually do the calf raise before the press and the pull down. This is it. You want to get roughly in the center between the calf raise. Put the pads on me? Yeah. Roughly center the pads. And then just get your balls of the feet right over the edge there and follow it up. You want to be for the hips a little forward. Just want to be clear of the screw there. Just follow it up with your calves until you're close to the top. But keep just a little bit of a bend in the knees. And this is a little bit of a shorter one. And then when you're in the top, start to gradually press up a little harder, a little harder. So you're pressing up with the calves hard as you can. And then follow it on the way down. Be really conservative with this stretch. You're fighting it on the way down. Keep pressing into it. Keep pressing into it. Okay.