 First question is from Steve Morrison for 16. Can you use map suspension movements in place of focus or trigger sessions mad genius or bad idea? Great idea. It's a great suspension trainers are careful excellent for training the entire body We have a whole program called map suspension. That's completely designed around Suspension trainers are good because they're versatile. They use your body weight there. You can tailor them to your Fitness level they're appropriate for beginners all the way to advance either regress or progress right now Here's the deal. Okay, so if you don't know what a trigger session is I'll give you a quick rundown, right? trigger sessions are low intensity For lack of a better term workouts that you do on your off days, okay? So let's say Monday you train your body really hard Tuesdays supposed to be your off day Well Tuesday you can still do a trigger session about a 10-minute trigger session For target body parts low intensity just get a little bit of a pump feel a little bit of a burn and in target muscles you want to focus on and you can do that several times in that day You know two three times a day on your off days it Facilitates recovery and it actually helps your body build more muscle and burn more body fat now In our maps and a ball at program. This is where trigger sessions originated We recommend bands resistance bands because of the versatility and because it's easier for the for you to manage the intensity Than it is with weights Suspension trainers also a great idea in fact you can do this with any form of resistance You can do trigger sessions, but I like suspension trainers too because they're also very versatile So if you're doing a trigger session at work if you're doing it, you know right before lunch It's easy to hook up your suspension trainer to you know Secure surface and do some you know ten minutes of pumping exercises for target area I love this you just gotta be careful not to overdo it right so because you can overdo it because you can make the Suspension trainer very challenging. I mean you can make the exercise. That's why we've made a whole program around it right you can you can design it to be Really really challenging and get really sore from doing too much So that my only thing would be to caution whoever it is is that you just remember when you do trigger sessions The idea is to facilitate recovery. It's not to get a hard workout So you know something light easy and but what's great about the suspension is that you can regress it You can make it really easy and what I love about this is an idea Is it kind of is like so in Matt and maps anabolic? We talk about trigger sessions as the off-day type of stuff and maps performance We talk about mobility work. You kind of get a little hybrid of both It is a little bit of hybrid of both. That's a good point about what I love about spinner You know one of the things that so my sister who works for the company and follows all the programs that we always release And she's going through the suspension trainer and like one of the things she said to me She goes brother. She goes I cannot believe how incredible like my shoulders feel from using the suspension trainer and I was explaining to her that you know the instability that the straps give and The ability for you to go through this really deep range of motion just great for joint support So you get these great mobility benefits plus you get the trigger trigger benefits from it So I love this idea if you have one of our suspension trainers already or the program To use this as like triggers or slash mobility type workouts