 Next question is from Deener SF. I'm interested in the no BS six-pack abs program How would you recommend that I incorporate it into my current programming? This is this thing's been flying, you know because we put it half off and so many people are doing this and yeah It's a program that I created back in 2016. I want to say or maybe 2013 2014 2014 so it was a while ago Maybe actually 2013 it might be 13 and so it was a program designed to build the muscles of the core So that they're visible right so to give you that that six-pack or whatever The workout is designed to have I think two or three what are considered foundational workouts And then on the other days, there's what are called trigger sessions Regardless of what workout you're doing just swap out your ab workout with what you have in the no BS Six-pack workout so whatever your ab workout is Don't do it. Don't do that in your workout and just replace it with the no BS ab workout And then on your off days do the ab trigger sessions, which are low intensity exercises Designed to keep so does that mean you you recommend the foundational days on the foundational days of your training and also Okay, now here's I've recommended the opposite. I've actually recommended that you do your no BS foundational days on your trigger or focus days of our program now Yes, when you're doing maps programs because the way we write our workouts Then what I'd suggest you do is take out the ab section of whatever maps program you're following Do your normal foundational workouts on your non foundational? Let's say maps anabolic days That's when you do the no BS six-pack foundational days Okay, so you're doing you're not doing them on the exact same day now for everybody else They may be following a body part split or whatever workout just replace your ab now I think why we're talking about no BS We have to bring up something that I've got a lot of concern about too is you know, how much equipment is required And if there is any equipment required are there replacements for those movements? Yeah, so you need a physical ball Resistance bands because I show cable exercises resistance bands work just fine Then I do a couple exercises on a bench You could very easily take a chair and do a lot of these exercises There's a reverse crunch that I do on the bench You could do those on the floor I would just suggest doing them much slower because you're not doing them Yeah, I do that and I grab the bed frame and kind of go that direction So really then all you you technically need then is a physio ball That's probably a must right you can get those shipped over to you on Amazon for super treat Yep, and then hopefully you have a set of bands already that would replace any cable stuff And then the stuff that requires a bench you could use for a chair like the room chair or the floor exactly, okay?