 First question is from gimme cashews. Is there any way to mimic the action of sled pushes at home? Oh, that's a cool one. Yeah, put your car neutral push it down the street. Yeah, that's one That's actually you could I didn't even think about that That's really good. You got to have somebody in their street steering the car Make sure you don't push it on its own cuz you can have a real pet the risk factor goes up just a little bit with That but I think too if you've ever seen those moving slides that you put under couches So if you put your hands on those and you kind of lock out your elbows and you get it down into like the The beast position you could actually just kind of push your way forward and and get a similar effect Oh, that works pretty well You know what else I was thinking about we've been talking so much about the benefits of Isometric exercises is getting to a wall and driving into a wall. Mm-hmm. So you're mimicking pushing a slow joint going anywhere I think that's a cool way to actually create a cool exercise Probably a lot of people don't do so another thing you can do it's similar to a sled push But you're not you're actually kind of pulling is you could get a strap These are easy to get tied around your waist tied around a couple heavy plates do this on some grass and then Pull the plates behind you so it's not hard to find You know like a tie-down strap or whatever something that's not gonna you know dig into your skin Put it on your waist put around the plates. You're on grass. You're not gonna hurt anything You're not gonna ruin the weights and then you know put a couple plates on there and just and just drive and just walk Yeah, actually I just remembered that we had an old YouTube video where I was like I had one of those ab rollers and I was doing that Basically like doing a bear crawl. Oh, we did that. Yeah. Oh, I don't remember that with the ab wheel Which is really difficult. You know, we want to know it's a nasty exercise with an ab wheel Hold on to an ab wheel stabilize yourself. Have your friend hold your legs like a wheelbarrow. Oh have them pull Have them pull not push but pull so you're just Like a challenge. You got to keep your core tight the whole time, you know the thing I love about sled pushes and I didn't do it. I never did these a lot In my career, I didn't do them a lot until I met Justin and Justin, you know, we all worked out together once and or a couple times and Justin always would include some kind of exercise that you know Adam and I was weren't super familiar conventional. Yeah, and I remember doing the sled and feelings Good afterwards. I had this great feeling In my body part of the benefits of the sled is the fact that there's no negative portion to the rep now negative The negative portion of a rep is great for muscle growth. That's great for strength all sort of stuff So it's not bad, but one of the detriments is it does cause a lot of damage When you're just focusing on the positive you can add a lot more volume with and get strength gains without Causing so much soreness so you can control your body a lot more too It provides a lot safer way to really like express that that that muscle tension Yeah, and so I just love adding them to almost any leg workout I can add them or sometimes I'll add them to an upper body exercise where I'm getting into a position of pushing then explode with the sled push and then continue So this has now become a an exercise I never did before That has now made into irregular to the most underrated exercises in my opinion Farmer walk in the sled push. I mean for those two are sled pull for for that matter I think that they're just they're so like Easily accessible for anybody to do and and you know regardless of what kind of variables and limitations you have Those two exercises will definitely Uh, be great to add into your routine. Well, I know it's trendy to say functional, but it's there's such functional movements Totally. Yeah, I think that's I know defranco. It was one of the best trainers You'll find anywhere and is excellent with athletes. He like that was his thing He used a lot of sleds with athletes Got a lot of criticism because they said oh that's going to slow them down because you're obviously not running fast And he says no it makes them faster and then of course sure enough He was totally right. It does make them a lot faster. It's a very functional movement It's one of the more functional movements you could do that has so much carry over to Your regular life, especially if you play sports