 Welcome back to our series on the Fixing a Chest Cave when you're squatting. Last video we talked about teaching the back to round again so that you don't have to crunch so much so that that chest doesn't cave so much. So we need to restore that mobility. Next today, what I want to get into is I want to take that position that you've just gotten from the rock back exercise, the active full exhaling rock back exercise that you did that was challenging, right? I want you to take that and then let's layer on some hamstrings on top of that. So what we're going to do is we're just going to do a traditional glute bridge here. And I'm going to lay on our back. First thing we're going to do, the exercise is pretty traditional but the way we do it isn't always that traditional. So what I want to do that might be different than you've done in the past is I want you to do that belt buckle thing again. So pretend you're wearing a belt buckle, pull that up into your belly button. Hang on to that position. Try to shut your abs off too. I don't want your abs to actually do it. I want you to do it just with your leg muscles and the two leg muscle groups that are doing this are the hamstrings, okay? So I want you to feel, it's not going to feel super tired, it's not going to feel like the end of a set of squats or anything, I just want you to feel a little bit of tension there. Do you feel them? Yes or no? If you don't, you probably need to shut your abs off a little bit more. If you still don't and your abs are totally jello, then bridge up a little bit higher and push a little bit more and see if you can feel it. And if you still can't, just hold the position and we're going to go through these reps. We're going to do 20 reps just like this. So we've got hamstrings and then we've got glutes at the top. Two, and as you go, if you haven't felt them yet, you should be able to start feeling them. That's often what happens. If you don't, leave a comment below and maybe we can kind of troubleshoot through some things even better. Find a coach near you or online because I do online coaching that you can communicate with to have like a little feedback session. Try to figure out why you're not doing it right or why you're not feeling it where it's supposed to be feeling. Not that you're not doing it right. I think that was 10. I go by feel, not by quantitative objective measurement and totally lost count. Say 13. So I'm still feeling some hamstrings. I'm really feeling a lot of glue though and that's okay because those are another set of anti-gravity muscles. We talked about the hamstrings helping us out, but the glutes are going to help us out as well. And let's say this is our last one. Holy crap, that burns. So exercise one was the full rock back. Remember we're teaching our spine how to be mobile. Second exercise, we start to get into this stability holding onto the mobility that we've made. The back rounds out just with the position from the rock back we've done, but then the hamstrings when we're standing upright prevent us from leaning back like this. They pull our butt down and they keep us rounded. We keep that low back in a more mobile position. We keep it away from this let's tighten up, let's steal my mobility position. We keep it out of this locked up position and we get you into a state where you can demonstrate more mobility. And again, we need that mobility above and below that joint that is bending. Remember, talked about the chest cave. The chest cave is usually just a hinge. It's not a nice round curve. So that's our second exercise, the glute bridge, but make sure you set up with your hamstrings.