 First question is from Jamillia 144. What is the most chronically under-trained muscle group for most people calves? Just kidding Under-trained muscle group for most people back in I would say properly thinking wrong boy properly Core proper. Okay. Yeah, you know core a lot of people work out their core And I'll say in quotations because they want their abs to look good But very rarely do you run into anybody who does proper core work? I mean, here's a good example, right? When physio ball Physio ball started becoming a staple in the gym I would see people in the gyms that I would manage do a million Physio ball crunches and I never saw anybody do them properly. In fact, yeah It was one of the most effective ways I sold personal training I'd walk up to them and I'd be like, oh, how many reps can you do and people always excited to tell you that They could do 50. Yeah, I'm like, oh, that's wow. You can do 50 of them and they're rolling their hips up and like Yeah, and so I'd say okay, can I show let me see if you can can you do them a different way? Let me show you and then I would show them how to do it properly and they do like five They're like, oh my god I feel that totally different and it's because most people don't work their core properly because most people Even if we just talk about abs for example, all they know is if you fold the body in half through working your abs That's what they think they don't realize that folding the body in half can mean hip flexors and not abs So I would show people proper ways to activate and work, you know parts of the core and then it would blow them away So that's I'd say probably one of them I agree with that although I would make the case for back to though I really because first of all, I don't think anybody trains the posterior chain enough I mean or for the most part like at least 90 plus percent of the population just because we were so anteriorly driven We do everything in front of us. You just don't do anything with your hands behind you So for ask for snacks from your kids. Yeah, that's right, right or wipe your butt, right? That's about it. Everything else is done in front of you most of the time And so even if you do exercise and train we're still so so driven in front of us so rounded forward So and and then when you do see somebody who trains and works out and they try and train their back Most people don't know how to engage their back Most people pull with their arms and they still have the rolled forward shoulders when they row I mean at least in my experience and most the clients that I helped if I sat somebody Even if you had some experience in lifting and I sat you into a seated row or a bent over row And I should do it almost all of them Didn't know how to retract the shoulder. They were always still in this protracted They could look at somebody else doing a seat a row and sit up tall and Straight and they could pull in with their arms and try and emulate what they saw But they didn't know how to really engage the back Which is very common because if you're always doing everything in front of you and you're never doing nothing back there It's hard to work that so I think the back The posterior chain in general is just maybe hamstrings you you can make a good case for two It's probably the most underdeveloped or chronically Undertrained. Yeah, I could make it an argument for rotators, you know, it's shoulders mainly because I think that even if you're a gym-minded person like you're Constantly lifting weights and you're doing it all like in the sagittal plane You're not really working outside of that and you're not really expressing rotation as it should Which then inevitably leads to to problems, you know in the shoulder Even if you are working on yourself like you you neglect that aspect of function that that joint can provide so I think that's why I'm always like Like bringing that up constantly just because I just don't see it unless it's very intentionally Programmed in there to where somebody's going to put that in because nothing like Like any of the machines that you're going to find are really going to have that You know available for that. Now that being said, I mean this is this is the type of stuff And I like questions like this because these are the types of things that we would think about when we were putting together programs And when we originally first did the first three and then we didn't have all the other ones Like they were designed for you to go through all of them Consecutively you're supposed to go through maps anabolic maps performance and maps aesthetic. It's basically Nine months of programming and in there we address all these things. There's a there's a major component in there to postier chain There's a major component to unilateral movement rotational exercises ab work out There is a component to all these things that we Think that the majority of people are You know chronically under training to make sure that they they address that through all the if you go through all that So, you know, if you're a listener and you're coming in for the first time like That this is the way they were they were designed for most people to follow that Anabolic performance then a state does that mean you have to do that? You can't start with another program or go different. No, of course not But when we wrote them we wrote them with these types of thoughts Into consideration we thought about the average person. What do they neglect the most and what do they need to be doing? Or what are they most like what mistakes are they most likely to make when Putting together a program or starting their training and then how do we address that in in a program? Yeah, I know there's a couple things too to consider Just because modern lifestyle now involves a lot of sitting and a lot of looking at screens And a lot of typing I remember seeing this transition working in gyms where more and more people were coming in with forward head neck issues and wrist issues Not from overuse, but rather from underuse and I've fixed and helped a lot of people Solve things like what like the wrist issues or they're what's it called when they when you have wrist issues when you work on computers all Time there you go carpal tunnel syndrome because their hands Were overstressed in one direction not strengthened another and very weak And so believe it or not something that I never thought I would do or I didn't consider when I first became a trainer That actually became important was training people's hands and wrists I would do a lot of hand and wrist training with people to solve some of these issues People have chronically weak hands and chronic Disfunction in the way the wrists and hands Operate because of what we do all day long and how we don't strengthen. So those are two other areas you might want to consider