 Our first question is from Soraya Graham. Can limited flexibility or range of motion inhibit gains? For example, will a reduced range of motion in a hip thrust prevent me from maximum muscle growth? Or will I see growth because this is my max extension? Yeah, 100% lack of mobility can inhibit muscle growth. And there's a range of how much it impacts you, and that has to do with how bad your range of motion is. If your range of motion and mobility is so bad that you can't, for example, barbell squat, which is one of the most, if not the most effective lower body exercise. So you can't do barbell squats, then you're not going to build as much muscle. There's a cascading effect. Absolutely. If your range of motion is limiting you by a couple inches, it's going to make a small difference, maybe. But studies are very clear. Good, long, appropriate, I have to say appropriate because I don't want people to push the range of motion past their mobility. But appropriate range of motions, if you have a deep range of motion, you compare it to a shallow range of motion, both appropriate, the deep range of motion is going to build more muscle and give you strength. That spans a greater range, right? So let's say I do a curl and I go six inches. Most of the strength that I gain is going to be in that six inches. If I do a 12 inch extension, then it's going to be to the 12 inches. So more strength across a broader range and it equals more muscle. Shout out to Sarah. I remember who this is. So I met her at Orange Theory. God, probably four plus years ago now, maybe more, five years ago now. And I was helping her. She wanted to develop her glutes. And by the way, she's got a incredible physique already, but she was very quad dominant. And I remember watching her train inside Orange Theory and giving her some exercises to do to help that out. And definitely she lacks the depth in her squat. So she's got a good form, good technique down to like 90 degrees or whatever, but breaking that 90 degrees and getting really good depth. I think her ankle mobility and hip mobility kind of limit her from getting that deep. So I had her doing some things in the class that I would add specifically for her to help her out with developing the glutes. Now to Sally's point, I 100% agree. I do want to add though that I wouldn't eliminate the hip thrust because of that, right? So just because the hip thrust is a shorter range of motion, I wouldn't eliminate it as a great exercise for you still to build your glutes. Yeah, it's complementary. Yeah, absolutely. Still continue to do hip thrust, but in conjunction with also working on the depth of your squat and working on the mobility and trying to get yourself to a place where you can do a full range of motion squat. Yeah, and I think too, like, I mean, to play sort of the other side of it, there's unfavorable movements and things and when you're just really trying to seek like excessively like wide ranges of motion and like a lot of these like mobility guys really geek out and get into this kind of stuff. But I was trying to explain to my son who I had brought up on the podcast before was doing all the Russian dance where it's like basically you're squatting your butts almost hitting the floor but then you're jumping and he's kicking his legs out like that and he really like hurt his knee. And I'm trying to explain to him like doing all that explosive movement, you know, in that position and that kind of a lever on like and your knees going to suffer from that, like that's not favorable for you to, you know, to provide strength and support. But obviously, you know, that's something that you kind of work up towards but there's certain like ranges where it's like ideal like yes, a lower position you're going to gain the full amount and it's going to like translate more to your glutes and like a lot of times like people don't break that plane and it needs and it requires more ankle support and ankle mobility. Yeah, your range of motion has to be appropriate. You have to own the range of motion. So I don't want people to listen to this and be like, oh, deeper is better. So then they go past what they can control and they compromise. That means you're going to hurt yourself. That happens a lot. Yeah, it does. You have to own the range of motion. So the idea is to train in the largest range of motion that you own. So that's it. And then from there, if you want to work towards getting a larger range of motion, be careful, use mobility and correctional exercises and don't load until you own that range of motion. I also know that Soraya was obviously, she was doing orange theory. So she was big on the, you know, the circuit training type of classes. So hopefully you've eliminated those classes and you're doing more strength training because there's two other things that I would include for you that we didn't talk about. Good mornings. I would definitely include for you and then I'd also do sumo deadlifts and then hopefully when you're doing things like hip thrust or something that you're able to look like you're doing it with the barbell and loading heavy. I mean, we were doing this in a class setting. So I had her like, you know, doing floor bridges with, you know, dumbbells on her hips where she should be, she was strong too. So she's a very strong girl. She should be doing 200 plus pounds on hip thrust and be able to do good mornings, probably pretty loaded too. So I would focus on those three movements.