 Our first question is from Rolando in Germany. Hey, what's up, Rolando? What's going on, man? Hey, is that Sal? How you doing, Sal? Hey, what's up, man? And I got Adam with me over here. What's up, what's up? I think Doug is switching up the cameras. Hey, Adam. What's going on, brother? How you doing over there, man? Man, it's a long day, long week. We're doing some COVID training right now. So it's been one hell of a week, but it's, you know, we're getting it done. Excellent. So what's your question? Oh, so my question is, I'm looking into changing my job to a job that's more physically demanding on the body. So my question is, how do I build a strong, durable body to prevent injury? And what type of nutrition would go well with that to prevent that? The type of training that you'll have to go through for this is like rucking with like 60 pounds for miles, running for miles. You have to be lots of calisthenics, carrying lots of load. So yeah. OK, so that's what you're going to be doing. What do you do now? I want to know what the contrast looks like. Oh, I'm actually just doing maps anabolic right now. I just had eye surgery. So I'm trying to get my strength back. So I'm doing maps anabolic. And I'm doing, I'm on the strength phase. So phase one, week three. OK, OK. OCR, man. Now, do you have any areas where you tend to have pain now, OK? So ankles, knees, hips, back, shoulders, neck. Are there any areas now that you think I better be careful because these tend to flare up on me? Oh, yeah. Yeah, so I do actually have a little bit of, I know I have some hip mobility issues. I use some techniques I learned from Prime Pro. I have some shoulder. So I've been trying to get that range of motion going for sure. OK. When you say hip, give me a little bit more detail. Where does it hurt and what makes it hurt? So it's like my lower, where my glute is, I guess, a little above that. OK. But that is sometimes just from standing too long. Or if I have a little bit of, if I'm carrying too much weight for a little long period of time, I'll have to kind of take a break and try to do some 90-90s to stretch it out. Excellent. OK, so you're saying right above the glute, sounds like SI joint. Are you familiar with the SI joint, the sacroiliac? Joint, right above the glute? No, that's unfamiliar. OK, so it sounds like you're getting a little bit of pain there. And in my experience, that comes from definitely some issues in the hip. But core stability, believe it or not, makes a big difference there. If your core is not firing and activating the way that it should, then you're going to get a lot of the pressure of the walking and hiking is going to go straight to the hips. And then this is just something that we really figured out later on in our careers. Believe it or not, the ankles and the feet make a huge difference with the hips. If your ankles and feet are not doing what they're supposed to do, the hips tend to, it's either the knees or the hips that tend to suffer from that kind of stuff. What are you doing for your core? Like I said, sir, I'm just following the what's on maths on a ballerke. And then instead of doing the trigger sessions, sometimes I like to do farmer carries and sleds. And then I'll do some cable, what they call it, with the cables. I can't think of any side chops, some side chops and stuff. OK, so a couple of things I'm going to recommend to you. I'm going to recommend that you do planks. But when you do a plank, I want you to do to tuck your tailbone, OK? Sorry, YouTube video. Yeah, we have a video where I show people how to do this. So in other words, you're doing your plank, but you want your butt to tuck under and squeeze your core. So we're going to strengthen the core while the hip flexors are being active. This is great for people like you, right, who get some of this hip pain from walking and hiking. You want the core to do more of the work than it's probably doing right now. There's a second exercise, there's a second video that we have, it's called hip flexor deactivator crunches. I think this will also help you out a lot. Now these are not like big muscle building exercises, but they're great for corrective type strength. And in your case, I think that they would be phenomenal. Let's move up to the shoulders now, OK? You said you had some shoulder pain also. Where does your shoulders hurt? What causes them to hurt? What was that last part? Where, what part of the shoulder bothers you and then what movements bother your shoulders usually? It's just like right here in the front, but it just gets exhausted. It's more like after I hit bench for after four or five sets, and then it's like, oh, I mean, I mean, like trying to the windmill going on the wall to both sides, both sides are one side more than the other. Just this side, mostly this side. I don't really feel it anywhere else. OK, so you know what that sounds like? It's quite common for people to have bicep tendon inflammation. And that is the bicep tendon runs all the way up above the top of the arm bone, the humerus under the shoulder. OK, so when this happens, it gets tight. If you push on it, it hurts. Your bench press, overhead press, a lot of times aggravates this. Believe it or not, static stretching for the biceps makes a big difference with this kind of shoulder pain. So I would recommend maybe a few times a day to do some bicep stretches, some long hold bicep stretches, and then even massage the bicep a little bit while you're doing this. In fact, next time you bench press, do this before you bench press. Stretch your bicep, hold the stretch for a minute, then go bench, and then after the first set, do it again. See if you notice a difference. Oftentimes, front pain, the shoulder pain in the front is coming from something like that. And then of course, then you would also want to do shoulder mobility work, which you said you were already doing. I think if you add the bicep stretch to that, I think you'd be OK. Really common with people that have to hold something, I noticed this after I had max on that one side of having to carry him all the time. My bicep in that isometric position, this being so tight, and then you feel the pull. So pay attention if that's a side that you carry like your, I don't know if you carry in your bag and your gear on that side a lot. But just even if it's not super heavy, but just holding something in that kind of flex position for the bicep for long periods of time during the day, a lot of times that'll cause that. And if you become aware that that's what's causing the shoulder pain, you'll be good about stretching right after that happens. So after I hold max for 10 or 15 minutes now when I'm with him, I try and stretch it out real quick right afterwards, because I know if I don't, and I keep doing that, it ends up causing shoulder pain too. Now aside from those things, because those are the individualized things, so I'm giving you advice that is specific to what you're telling me. Besides that, generally speaking, your best workout program to follow that's going to help you with what you said earlier, which was the running and the rucking and the long distance stuff. Adam said it earlier, Maps OCR. Maps OCR would actually be perfect for that. So I would do the core stuff that I said, do that daily. I would do the bicep stretching daily, the shoulder mobility stuff daily, and then follow Maps OCR as your workout. That would be, I think, the perfect kind of routine for what you're saying. Hook them up. Yeah, do you have more? Yes, sounds great. Do you have Maps OCR, by the way? Oh, no, I have all the other ones. Actually, I think I'm only missing like two or three. Well, you got it now, Doug's going to hook you up. So you're going to have Maps OCR, so follow that program. Oh, I appreciate you. Thank you so much. No problem, man. Hey, and I know Doug told us earlier before we turned on the cameras, you're serving our country, so I want to thank you for your service. No, thank you guys for that kind of support. And I've been listening to you guys for years, and I appreciate everything you guys do. You guys helped me grow so much as a person to become a better father leader and take care of my teammates and the people around me. So I really do appreciate what you all do. Hell yeah. Hell yeah. How you guys bring to us the audience. Thank you, man. Thanks for calling in. Yeah, thank you. I see you. See ya, brother. You know, it's great. You could tell that he's obviously been listening for a long time. I mean, he's doing the work from Prime Pro. He knew to do the shoulder circles. Like, that's cool to hear like somebody trying to troubleshoot and still have, he's got a pretty good idea of what he needs to do, just the SI joint stuff and then maybe the bicep. The front of the shoulder pain like that with the bicep is so money because... Yeah, because the shoulder pain. Oh, shoulder mobility. I wanted to hear him say it. I bet you money, he's carrying his... That was so good. Yeah, I guarantee. I wish he said that. Yeah, I guarantee he's carrying his gear on one side. 100%. Yeah, yeah. Or it's his gun or whatever. Yeah, yeah. Something that he just carries on that. Well, that's why when I asked if it's on one side more than the other, it's for sure it's something like that, you know? Yeah.