 Hello everyone. Today, we're ready for our fourth exercise in our nine exercise progression for fixing your chest cave. So we've talked already about restoring mobility. We did a rock back. We did the second exercise that we did. What did we do? Oh, a glute bridge. We turned the hamstrings on, right? Because we need a little bit of control of the hips. And we turned the glutes on a little bit because we need those anti-gravity muscles. We need something that we can sit into when we squat so that our back doesn't have to be so tight and we can rely on our hips for stability and for demonstrating strength. Then we did a rocking motion to try to keep those positions, but under a little bit more load and a little bit more dynamic movement where we're rocking back and forth. Now exercise number four. I knew I'd forget. I get on the camera and I just get so nervous. Exercise number four is the backwards bear crawl. This one's nice because we're starting to get, even though we move one leg at a time and one arm at a time, one side at a time, you might say, we're getting more of a squatting pattern now. You'll see when I do a squat, I'm here. My knees are up above my hip level or towards my hip level at least. When I do a bear crawl, it's the same idea. You see how my knee is up just like this? It looks just like a squat. That's cool. That's one of the ideas here. There's a lot going on. I like going backward only not forward because when I go forward, it encourages my crunch. Whereas if I go backward, it discourages my crunch. If we're fixing a chest cave, I don't want to encourage the chest cave. I want to teach you how to. I want to put you in a position that shows you how to not do it. We're going to set up, just like the first one we did, just like that rock back. We're going to tuck your hips, feel your outer lower abs, got a nice round back position. I'm going to push myself away from the ground. I'm not even going to pick my knees up off the ground yet because I find that difficult sometimes. My upper back is pretty stiff. Let's keep my knees down. We're going to take a step with a knee and an opposite hand. Keep my abs. I still got them. Keep my push. Now I got that. We're going to keep breathing. I want to call that our second step. 3, 4, 5, 6, 7, 8, 10, halfway. Now I'm going to flip. I'm going to try to make it hard now. So tuck the hips, got my abs. We're going to pick our knees up. We're going to push away first. Pick our knees up off the ground and continue. 12, 13, 14, 15, 16, 17, 18, 19, 20. Cool. So I still feel pretty good ab here. If you want to make it a little more challenging, you can take bigger steps. So tuck, reach, bigger step. Now it looks like I'm squatting deeper with this knee here, but I got to make sure I'm pushing away. Got to make sure my hand stays flat as I push away. Do it again. This one I find hard to do. There we go. I got it. That might be what it looks like. One thing you might notice and I do very often kind of did there as well, tuck, step. As I do this, I try to look down and that's how I know I'm crunching. So look up a little bit above your hand. Be proud of your posture, something like that. And just that, that intent of looking straight up helps, you know, just straighten out the rest of the body. It undoes that crunch that you're seeing. So exercise number four, the backwards bear crawl. We did our rocking. We did our glute bridge. We did our, well, we did our rock back and then we did our glute bridge, then we did our rocking. And now we did our backwards bear crawl. That's number four in our nine exercise progression for fixing your chest cave. Let me know how it goes. Make sure you're paying attention to what that chest is doing. Make sure you're looking up. Make sure you're pushing yourself away, whatever it is. You don't have to think about all of these. Oftentimes all I'm trying to do, it's like I want all of these things, right? But what I do is I set you up there and then I say, okay, hold that. First time you try this, keep your knees on the ground. It's too much to think about to be overloading yourself with your knees off the ground. So keep your knees on the ground, keep the push and just reset each step. So we take a step, we got, okay, tuck the hips, push yourself away and look up. Okay. And then I'm going to step back, tuck the hips, still got them, push yourself away. Still looking up, take a step back, same thing, hips, push back, push back. Okay. And it'll start to become more automatic. And after you get that set up more automatic, you'll just be able to say, good, hold that, then do the exercise. Okay. That's the stepwise way of learning all of these different cues that I'm throwing at you, right? I don't want you to try to expect yourself to do it perfectly right away, but I want to give you all the tools that you need so that you do it correctly. Okay. So set yourself up for success, go stepwise, get the set up correct, and then just go slowly from there.