 Next question is from Abby Perler. When training athletes, what are your go-to exercises and mobility drills? Oh boy. It's complex. It depends on the sport, right? You're definitely gonna do mobility for the whole body because you wanna maintain strength and in far ranges of motion, sports challenges your body in ways that are often unpredictable, right? So in the gym, everything's very controlled. You know what a squat looks like, you know what an overhead press looks like and you can get strong in that range of motion. But when you're playing a sport, oftentimes you have to reach outside of those ranges of motion and twist and do things explosively. And this is where injury tends to occur. So mobility work, whole body mobility work is a must for almost every single athlete. I mentioned earlier in the first question, the prime bundle, that would be appropriate for athletes. Yeah, that's the first place to start and you're right. There's so many more variables with the athletes that if you're just training somebody in the gym to get results and get muscular and it's pretty controlled, that's one thing. But in terms of any athlete, you really have to assess their overall movement in their ability to move properly and stabilize properly and to be able to have strength and control. And so really that's the prerequisite to any pursuit athletic-wise is you have to be able to have ultimate control of your body because you are gonna be doing things that are gonna ramp up more explosively and you have to be able to stabilize just as intensely as you are able to then explosively produce that kind of force. Well, it's hard to answer something like this because every athlete's gonna be different. Training a swimmer versus a wrestler versus a basketball player versus a football player, the type of drills that you're doing with them are gonna be unique to each of them. It's even different from one football player than that. Exactly, right. So it's really hard to give it, but I will give you somewhat of a specific answer that I think is common that I would focus on with almost all athletes. And that's hip stuff. Both good hip mobility and control and then power and strength in your hips just because almost all sports require a lot of power to come from there. I don't care what you're doing, having powerful hips is gonna transfer over to almost any sport that you play. Yeah, and I would throw core in there because when we're talking about hips from an athletic standpoint, we're talking about the lumbopelvic hip area, which includes the muscles that stabilize the hips, which is the muscles of the core. And if you don't have good, stable, strong core muscles, but you have very powerful hip muscles, you're asking- You're gonna blow out. Yeah, you're gonna definitely hurt yourself. So those are some of the things you might wanna focus on, I agree, 100% with Adam. It does depend on the person and it also depends on where they are at their, in terms of how long they've been playing sports in their age, I mean, early on, it's very appropriate to just build general strength, right? If you have a younger athlete and they just got started in sports, you wanna build general strength, squats and deadlifts and overhead presses and rows and stuff that we recommend to most people. As they become more advanced, as the sports become more specific, then the exercises start to become more specific. Whereas a full squat might have been perfectly appropriate for general strength, a half or quarter squat might be better with an athlete who's, let's say, college age, who now is looking for a particular type of explosive power to jump or whatever. Well, I think of the world-class coaches that have been on our show and have talked about how they would build the ultimate athlete and how general, GPP, I forget the acronym for that, but it's general play and progression. I don't know what the last one is, but basically it's overall understanding of the body. We talk about proprioception a bit about understanding where you are in terms of space and being able to react appropriately, but really having that ultimate understanding of what the movement, how to navigate in every aspect of that movement is the first thing to really build off of. And then after that, we start to then build up the base, the base strength. And so this is where we get into more of the by-loaded type of exercises. Well, the general answer would be mass performance. We address that in that. So if, because we don't know who this exact athlete is, what we're training for and all the specifics about them, it's hard to answer like a really good detail question for this person. But the generic answer is a mass performance would be the foundation or all the movements and the things in there where we hit all the points of everybody's making an addressing. And then beyond that is when it gets really specific. So that any person, any athlete would definitely get benefit by going through performance. And then when they get the next level of benefit would be more specific to that person and their sport. But generally speaking, the things that we're all, everything from core to unilateral work to hip stuff, everything we're talking about, all of that is incorporated in proprioception, all that's incorporated in plyometrics, all that's incorporated in- We took all that into account when we were building and drafting that because you wanna like take those fundamental elements of what produces an awesome athlete. And that's to be able to have that foundational strength and explosive strength and be able to have strength in multiple directions and movement and then have power and power and explosivity but under control and then also have that endurance and that gas tank that's gonna carry you through any of those endeavors. If you were to follow like mass performance is I would say the best programmed general athletic workout you're gonna find. And if you were to follow it alongside specific drills that your coach is having you do, now you've got yourself a great program. It also has mobility in it. But like just to give you a breakdown, right? And this is kind of how we put, we wrote maps performance. If you're training yourself and you're an athlete or if you're a trainer, training athletes, you wanna work on maximal strength. That's probably where you wanna start then you start to move through multi-planar strength, right? Getting the person to not just be strong but to be strong in different directions. You wanna work on explosive power that's extremely important in almost every sport I can think of being able to control your strength explosively will just make you a better athlete. And then ultimately, of course, you wanna have some stamina. There's always a stamina element with most sports that I can think of even an explosive sport like football that where they stop consistently and they do plays you need to be able to repeat that over and over and over again. So there's definitely a stamina component. And to add to that just a bit because I've gotten a lot of questions from athletes about their specific sport how they would use maps performance. So on the mobility days is really where you wanna be able to upkeep your skills training. So every sport has specificity to it in terms of like movements that are really specific to that sport and to be able to keep and sharpen those skills is very important. So to add those within those mobility days I would highly suggest while you're also doing the weight training.