 Next question is from Shell Keep Fit. Bodybuilders have to do some intense poses that often involve contorting their body in different positions. What specific mobility movements would be beneficial for a bodybuilding competitor? Oh, that's an interesting question. Yeah, it is. I thought that was pretty interesting. Yeah, yeah, I mean, so I like... God, what a good question. I've never actually even really thought about this from this perspective, but I know how much I have to like twist and rotate. Like when you're up and you're doing, like let's say a double bicep or if you're a men's physique and you're doing your front pose, you actually are, you're facing one direction and you're rotating your upper body to kind of like, you know, twist your obliques and your abs so that gets all tightened up. So I would think some good rotational strength stuff would be incredible for a bodybuilder for that reason. Yeah, if you... Okay, so let's look at the compulsory bodybuilding poses and then these are the ones that you go on stage and you're required to do. And then of course, when you do your normal routine where you can get creative and do all kinds of different poses, but the compulsory ones are front double bicep, back double bicep, front lat spread, rear lat spread, front thigh shot and ab shot. And I think that's all of it. Most muscular, I'm not sure if that's compulsory, but it might be, right? So there's your poses. When you see bodybuilders pose on stage where they typically have issues is their back double bicep, rear lat spread. So that's typically, those are hard because a rear double bicep requires good enough shoulder mobility and scapular mobility to where you could both squeeze the back and spread the scapula. That's not necessarily an easy thing to do. People either squeeze too much and give themselves the appearance of looking flat or they round too much and now they don't bring out the muscularity of the middle of the back. So the wall test in maps prime would be great for that kind of control and then some scapular mobility movements like wall circles or something like that I think could help for that. I picked this question because of working with various models and different people coming through on our programs and everything and the bodybuilding side of it, it was, I noticed a lot of immobility in the shoulders specifically. So that's to that point, Sal, I definitely would emphasize that in going to present yourself in a certain way on stage to really open that up and to be able to, like I was just imagining that, like not even having the ability to retract and depress like you should would affect the way that you're gonna present your muscles on stage. What a really interesting question. I really haven't thought, and you're right, Justin. Like, I mean, we had some bodybuilder friend of mine that did actually the, he did the posing or did all the exercises in anabolic and I don't think we were prepared to see his lack of mobility and how little range of motion he had in his shoulders. And that is, so I think of- That's a result of how he trains. Right, no, 100%. So I definitely agree with the wall test circles and thread the needle. So when I was talking about like thoracic rotation. Thoracic rotation should be huge. Yeah, so especially for like the men's physique guys. I have one even better for that. So when, so, and these aren't compulsory poses but bodybuilders and physique athletes, especially bodybuilders like to do these twisting, you know, rear double bicep, front double bicep shots or, and the reason why you like to do it is because it makes your waist look smaller, makes your shoulders look wider. And by the way, as a bodybuilder, how you present your physique can make or break your odds of winning. I mean, there's, in the 90s, I remember there was a bodybuilder, Paul Dillet, who standing there relaxed looked like he would win. He just looked like a monster. When he started posing, he'd lost every time because he didn't know how to present his body properly. And one of the most difficult thing to do are these twisting shots. And so it's that rotation and be able to have that good shoulder mobility, I would say windmill. You get really good at windmill. You're able to create that straight line with your upper body, with the rotation and the lumbar and the activation of the thoracic. I think be really good. Now for those of you who aren't bodybuilders, I'm gonna give you some interesting tips that I think you'll benefit from. Forget whether or not you're posing on a stage or not. I think the bodybuilding poses have their own value. I think if you can practice holding these poses and squeezing them to where pretend like you're being watched on stage. So you're doing a front double bicep. It's not just your biceps that are being looked at. It's your chest, it's your abs, it's your thighs, your calves. It's the whole package. Hold these poses and try to maintain composure. They become great static tension exercises just in and of themselves. So for the average person listening, if you're, especially if you're working out at home and you're looking for ways to increase the intensity of your workouts or just add something at the end of your workout, go through the compulsory bodybuilding poses for about 10 minutes. Hold them for 10, 15, 20 seconds like you're being watched by a judge and watch how you feel. It's pretty funny because the first time going through FRC, and realizing that you can intensify that muscle squeeze and that's the whole point of these types of stretches, like I was thinking about bodybuilding poses. I'm like, they're just like set up in different angles in your bodies and different positions, but it's the same concept. I mean, if you utilize isometrics, it will really open things up for you.