 Next question is from Jessica does what what are the best hamstring exercises when all you have are dumbbells Some of the best exercises for hamstrings are when you only have dumbbells your Romanian deadlift Has to be one of the best hamstring exercises that exists It's phenomenal for size development shape of the hamstrings And it's one that I place near the top regardless of the equipment that's available to me I think a lot of people look at the hamstring curl machine and think that that's like a top-tier hamstring exercise Now I'm not saying it's a bad hamstring exercise. I think it's it's got some value for sure But I would not place it in the same category as a Romanian deadlift with a barbell or dumbbells It's just really works the hamstring through a full range of motion now It doesn't work the bicep the the leg bicep through a full range of motion But that's easily substituted and so what I've done in the past with the clients because I never had a hamstring curl machine in My studio and I trained a lot of clients to train myself I have really at one point I really well developed hamstrings and I would do lots of Romanian deadlifts with dumbbells Barbells I would do good mornings with barbells and then I would do if I did any kind of a leg curl I would to do them on a on a fizzio ball. Yeah, fizzio ball I would do at the end of the workout exactly and I would focus hard on the squeeze Yeah, have you seen now that they have those little boots that you can basically put well you can put a dumbbell on the back of your heel And so this has been like a new phenomenon like that. I've seen a lot of people using on instagram But which is interesting because then you could still at least do like a standing leg curl with that, but Yeah, like salsa It's honestly like you're not going to get past the the Romanian deadlifts You're going to get your biggest bang for your buck with that single leg deadlift Maybe One of the best exercises I've ever taught a client to and I think that it's a Fundamental movement that we should all try and keep in our routine as we age I mean when you talk about the benefits of hip stability and hip strength that ankle stability too Yeah, I mean, yeah, you know, you get everything all the way at the connect chain from the ankle up But it's in particular like hips, right? I just feel like as we get older We sit down all day long and we lose the good hip mobility and strength So a lot of times when we lose the mobility, it's because we're also weak there And just you having to stabilize your hips and then also load and do a deadlift I just think it's one of the most important movements that everybody should do and you get huge benefits from it Doesn't take very much weight to blast your hamstring So for me that would be one for sure in there the other one that doesn't require dumbbells or barbells I forget. What is the name of the where you hook your ankles around the like a barbell? It's on the ground and then you let your chest fall forward. Oh, what's that called? Gosh, oh, man. There's a name for that. I can't think of the name. Yeah, that's a that's a really good It's like a reverse hyper kind of but it's got like a it's got a weird name. It's like a Viking or Roman or something Yeah, I can't even that's hard. Yeah. No, there's a really good And you know, I saw one of our friends doing you got to put pads under your knees You put your ankle and then you in most people will not be able to do without the partner That like kind of holds or a couple ways. You also do like a stick You could do like a like a PVC pipe or a stick to walk yourself down and back Another thing you could do is actually I saw one of our friends wrapping bands underneath their armpits So it was kind of pulling them back up. So or you can use your arms and Yeah, so there's different ways to regress the exercise because it is a little more advanced But you want to talk about a blaster on the hamstrings. Yeah, that'll get you Yeah, because you're gonna get the stabilization with that too on the way down. Yeah, it's a heavy negative One of my favorite hamstring workouts is Romanian deadlifts with dumbbells and I do a super set right to physio ball leg curls Like what a great and you get a great hamstring pump screams from doing that. Oh, it's it's one of my favorites It's Nordic. Oh, there you go. I knew it was something like that Nordic hamstring curl. Yes He has got the band around his chest. There you go