 Next question is from Matthew Garcia. What are the best body weight exercises to build a stronger core and when to program them? You know what I'm gonna do right now? I'm gonna give my favorite advanced core exercise. This is advanced, so you need to be really strong and have good stability, but I'm gonna give one of my favorites away. This was an exercise I saw Bruce Lee doing back in the day, yes. And then, so Bruce Lee, I was a huge Bruce Lee fan when I was a kid. Enter the dragon, return to the dragon. You know, return of the dragon, excuse me. Chinese connection, like, great, I loved him. And he was really muscular for that era and he did all these exercises. He did dragon flags, which were really cool. And then, here's what solidified it. Rocky did it in Rocky IV. That's the one where they're doing the montage where he's getting ready for the Russian and he's doing them on the thing and all like that. Anyway, that exercise, you know, if you're strong enough and have the right stability, nothing builds my core. Literally, I'll do seven reps of that and nothing will build, there's a picture of. And there's lots, so most people won't be able to do this, but there's actually, you can do like a regression to this. Like, there's regressions that you can do, like almost like a reverse crunch to a lifting your hips off. So your knees are just slightly bent and kind of, yeah. Or you can even do like where your legs are straight, but you know what I'm saying, right? Where you kind of roll the spine up and then keep your legs. Instead of maintaining that kind of tension. Yeah, instead of maintaining it. Like, the dragonfly is really advanced, but there's definitely variations of this to progress you to get here that the average person could actually do that I agree have tremendous value. Now I'm gonna back out and I'll give you some of my favorite, one of my favorite basic exercises. I love reverse crunches. It's one of my favorite exercises. I would have clients often start with it because it was harder to turn into a reverse crunch into a hip flexor sit up than a forward sitting crunch or sit up. So I'd have people lay on the floor or on a bench. They would anchor their upper body, bend their knees, tuck their knees. So everything's kind of nice and tight. And then just roll their pelvis backwards off the bench. And it's a great way to really work the muscles of the core. I like is a simple exercise, the perfect sit up. And just because I can, you know, you can sort of highlight the connectivity between like each one of your abs and like really focusing on bringing that stern down towards your belly button and getting that, you know, that sensation and that crunch and feeling there in the core and really isolating it. And then another one, well, I was going to bring up levers like for like an extreme version of what you're talking about with the dragon flags, but you can do that with a pull-up bar and sort of work your way up with that again to your point, you can bend your knees and you can kind of slowly, it's more of an eccentric type of a move where you're really stabilizing your entire body. The other one that's really a lot more simple than that is the hollow body position. And that's basically a lot of people do planks and they're familiar with planks and that isometric position in terms of like stabilizing the spine, getting your core activated. Well, you know, flipping on your backs. So now your legs are just slightly up, your toes are pointed, your arms are behind your head and your fingers are pointed. It just helps to kind of connect the entire body at once. So if I can, if I have that ability that translates so well to basically any position I put you in. So perfect sit-up was the one I was gonna say and I just think that that lays the foundation for like every other ab exercise you're going to do that having the ability to articulate your spine like that, slow and controlled, not only is it extremely challenging but it's so beneficial to everything else. The other one that I'd add in there because and I thought for sure you were gonna steal both from me, Justin is to, I like a cable wood chop, you know? Cause you can load it quite a bit. Very functional. Yeah, the rotational strength unit, the anti-rotational strength that comes from it, very functional, I just, there's... And rotation is rarely ever trained in core workouts. So those would be like my two favorite or I like what you did with the Dragonfly or like a regression of that, like those. And then where do you program it was the rest of this question? Well, typically either on a day it's on its own or at the end of a workout. Here's why. Now I know if you have a weak body part it's important to prioritize that body part and work at first in a workout. The problem with the core and doing that with the core is you need it to be stable for almost everything that you do. It's not a great idea to start a workout with core, fatigue your core, then you go on to work out your legs or your back or upper body and the risk of injuries tends to go up. So typically at the end of the workout two or three days a week, maybe six sets for core I would incorporate some rotation, don't neglect rotation and some kind of a, you know, rolling forward or rolling back extra. Physioball crunches are another really good one. You got to do them right though. Active planks is another really good exercise but something that targets the abs so that you're bringing the rib cage and the pelvis closer together. So that's any movement that does that. So that could be a crunch or reverse crunch could be a perfect sit up. And then something with rotation and the cable chop is a gray or bands, you know that rotation is so important. And if you watch people's core workouts they almost never include rotation either A because it's not a popular way to train your core or B because they're misinformed and say and they think, oh, if I work my obliques I'm going to get a bigger waist. Got your bid. So stupid, that's so dumb. Please train your obliques like you train the other muscle. They're very important and the stronger and more defined your obliques are the better your core will look. Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe.