 Our next question is from Tilsen from Texas. Hey Tilsen, how can we help you? Hey guys, so I've got a question about ankle and hip mobility. So since you guys started doing the prime pro seminars, I started incorporating the combat stretch, the 90 90 and froggers quite a bit. I discovered that my hips and my ankles, but a lot of my hips were really, really tight. And since I've been doing those for the last few months, it's substantially helped. But my squat form, I still struggle to do a body weight squat and keep my toes pointed mostly forward. I kind of have to keep my feet turned really heavily outward in order to keep a good form or I'll roll forward or my ankle or my heels will come up. So I'm trying to figure out what to do to improve because I feel like I've plateaued with the 90 90s and the combat stretch and the froggers as well. So I'm trying to see what to break that plateau with. Okay, great question. So, so there's a lot more than just those mobility movements that you name. So you went on and you watched the webinar and Adam went through, he was the one that taught that one. And by the way, if you're watching or listening to this, highly suggest you go check this out. I think it's primeprowebinar.com. Adam picked his favorite movements that he likes to teach. But those were a few movements. There's literally hundreds of movements. And when you hit a roadblock with one, that doesn't mean you're done. It doesn't mean that your ankle mobility can't improve anymore. It's probably a good idea now to utilize other mobility movements. It's no different than exercises in the gym. When you're trying to develop your shoulders, for example, and you hit a plateau, sometimes what you need to do is do a different exercise, different stimulus on the body. So I would recommend if you don't have access, do you have access to primepro, the actual program? Yeah. Actually, after I did the webinar, I bought both prime and prime pro in the bundle last year. So I've been kind of following those as well. But like I said, I just kind of hit a wall, it feels like, and I'm not sure. I haven't been sure what to do to improve that. Well, a couple of things too. Keep in mind, just like weight loss and muscle building, it's not always linear, right? So just because we're seeing progress in mobility, doesn't mean you're going to have, especially if you're also lifting too. Are you lifting too? Yeah. Actually, I just finished anabolic as well. So Right. So if I mean, if we were all focused on mobility and you weren't lifting it, you got to understand that when you go and you strength train, it kind of conflicts with becoming more mobile too, unless you're really challenging the in range of motion, you're not loading it very much. So every time you go and load that bar and you probably push higher weights, that's making it that much more challenging to work on the mobility. So but that doesn't mean you can't do both. You absolutely can do both, but just understand that that kind of conflict sometimes with working on your hip and ankle mobility. So it took me almost a year and a half, two years to get to where I'm at right now. And a lot of times that meant today I was going to lift, but you know, I care more about my mobility right now and improving that. So I'm skipping the lift, I'm doing all mobility work for the day because that was such a focus. And I knew that if I were to go and lift heavy that day, I may not see the same progress on my mobility and that was my main focus. So be patient with yourself a little bit. If you're both strength training and working on mobility at the same time, it's going to probably take a little bit longer. Yeah, a lot of these things take a long time to correct if it's been years of patterning in a certain direction too. So you got to give yourself some time to be able to really like solidify that signal. Have you been doing toe squats in such, you know, in terms of like ankle mobility besides the combat stretch? No, the combat stretch is the primary one. I can't remember the name of some of the movements in prime that I followed as well, but I've tried focusing a lot more heavily on the stuff that targeted the ankles and the hips. The combat stretch is the primary one. Try it out, try the toe squat, try it with like a lacrosse ball like squeezing between both ankles and try and work on that and focus on another exercise that will actually help to, you know, maybe even push you a little bit further in that direction. Yeah, here's the other thing about mobility. Mobility responds exceptionally well to frequency, exceptionally well. Okay. So when it comes to strength training, frequency is great, but at some point you get diminishing returns. You can't work out five times a day every single day and expect to see strength gains just too much. But with mobility, if you do it once a day versus two times a day versus three times a day, the more you do it, the better and faster you improve. So it's just one of those things. If you're not doing it daily, do it daily. If you are doing it daily, do it twice a day, literally increase the frequency. Each time you increase the frequency, you'll see an improvement in your mobility. I also see some value back to what Justin says. I want to piggyback off of what he said, because I think there's a lot of value in this. So let's say I'm following like Maps Anabolic. This is where I'm going to interchange some exercise. So Maps Anabolic say calls for a traditional barbell back squat that day. Instead of doing a traditional barbell back squat, I'm going to do those tippy toe squats that Justin's talking about and work on depth and range of motion and ankle control and strength. Like that's going to become a priority. So I'm still squatting, but the focus is different. On deadlifts, man, the next couple of days later, I've got deadlifting. So instead of going barbell deadlifts, I'm going to do like single leg dumbbell deadlifts. And to add to that too, in the single leg, I mean, we have some videos that kind of cover this, but when you're doing your single leg, making sure that your ankle doesn't turn in, like in your toes are turning out, which is the external rotation is something that you're trying to correct. So, you know, really slowing down and being focused on when that tends to break and want to move, you know, would be the focus of in the intent of the exercise. Awesome. Okay. All right. Fantastic. No problem. Thanks for calling in. Yeah. Thank you guys for taking my question. I appreciate it. I appreciate everything you guys do for everybody. So thank you guys. Thank you. Thank you. Yeah, it's one of those things with mobility. Like the frequency is a big one for me. I've, I, the most limber and most mobile I ever was was when I was doing Brazilian jiu-jitsu. And this was four or five days a week of jiu-jitsu, which is you're always being stretched and put in different weird positions. And then on top of it, two or three times a day, I'd get down on the floor and do stuff. When I do mobility once a week or twice a week, I see a little bit of an improvement. It's like the more I do, the faster I improve. And it's not like that with other forms of exercise. You know, I can't do that with strength training, for example. Yeah. Our body just changes all the time. And you have to just consider if you are strength training, which you brought up Adam too, like it's going to affect like the progress you're making mobility wise. And you know, you're sort of, you got to like wait out based on what your needs are specifically right then and right now for your body. And so to be able to kind of weave in and out of strength training versus mobility training, something to always consider. Yeah. I mean, this is also why we always talk about the, even our programs as well written as they all are, that you should mold them to your specific goals. You know, I think there's nothing wrong with him running maps in a blog. It's a great program to be in right now. But because he's so heavily focused on mobility, this is for sure where I'm going to interchange some exercises. It's just if you're, if your goal at that time is more of that and not squat PRs or deadlift PRs, then I'm going to, I'm going to replace those movements with movements like them that are going to train the same muscles, but the focus is now on like stability control and mobility, right? And range of motion. So this is where I think that you should interchange that because here's the deal. If you do, even if you have great high frequency on your mobility, and then squat day comes around and you load the bar heavy, because it's you're in strength phase, your default pattern is going to come out when the body doesn't know any better, like you put a bunch of weight on there, it's going to do whatever it needs to do to get that weight back up. So that's hard to do that while you're also trying to make mobility gains, right? Or range of motion gains and stability gains. So I would, I would interchange a lot of the barbell exercises for unilateral stability type training and you could still follow maps anabolic, but that needs to become the priority, especially if you've hit a plateau. That's great advice.