 First question is from Erika Olson. What are some good stretches to increase squat mobility? Oh, good timing for this question. I just, uh, I know I've been, I think I've said it already two or three times on the podcast and I've been getting, I should, I gotta be careful not to do this when I tell people something's coming or whatever. Cause I shot the video like fucking three weeks ago, but I do know that it takes process for us to get everything, you know, wrapped and edited. And we have videos that are already lined up. And so I announced some shit and then it takes a while. But today, okay, it will already be up because it actually went up yesterday if you're listening on Thursday. So I just did a combat stretch to increase squat depth. Video, right? Yeah, video on that. And when I think of the, all the, cause there's, there's a lot of things that you can do and it's very individualized, right? So this is obviously this is, we're, we're speaking to specific issues that I've had, but I know that this is a very common in people. I would say this is probably a common in a majority of people who need to work on. I agree to. So that's why that's, which is why I started with this one first, because when I think of all the mobility drills and stretches that I did to improve my squat depth, by far, the combat stretch for my ankle mobility has been the biggest game changer. And so I did a video on that. And I would say the close second to that would be working on my hip mobility with the 90-90 variations. So the combination of those two for my lower body has been a game changer. I can definitely speak to the ankle mobility, especially watching too. I remember we, we held a seminar in here and Dr. Brink kind of made an example of this of somebody who had very limited squat depth and basically took them up front and was like, okay, but I'm going to have you now with elevated heels and raise you up substantially. And let's see. And no problem, like super comfortable going all the way to depth and just completely highlighted the fact that the ankles were, you know, the limiting factor there. I used to think it was the hips and not to say that the hips don't play a role. It was definitely issues with people's hip mobility that causes them problems when they squat. But I used to think that that was most of the issue I have since changed my mind and realized that it's mostly ankle mobility issues. That's the problem. And you can test this yourself. So if you're listening to the podcast right now and you find that you have difficulty going to depth, try squatting while you're up on your toes and you'll find all of a sudden, boom, you hit the ground. No problem. This is why squat shoes or placing a block under the heels helps because when you lift the heels, my ankles don't have to flex as much. And so now I can go down lower. Well, this just goes to show you how much this is a common problem that something like squat shoes became a thing. I mean, if it wasn't common amongst almost everybody, it wouldn't have become something that's a standard piece of the tire you wear when you're squatting for max low. It's common because we almost never get our ankles in that position in regular everyday life. I mean, sitting you're kind of in a squatted position a little bit, I guess, but you did do nothing for your ankles, especially if you wear shoes with any kind of a heel. Any kind of a heel. It's very common. Right. So running shoes even, tennis shoes, comfortable shoes, if you look at your shoe right now, like I have a pair on right now and I look down at them, I noticed that the heel is going to be a little bit higher off the ground than the front of my foot. Now, why is that? It's because shoe manufacturers have designed shoes around people's ankle mobility and it just feels more comfortable than a shoe that's completely flat. Now, women, if you wear high heels and you wear those a lot for work, even worse and you really start to, your body starts to form and shape around the way you move in everyday life. And so you lose ankle mobility. So the combat stretch done properly. So when we're going to attach that video to the show notes of this episode, watch and listen carefully because when you're doing a mobility movement like the combat stretch, intention is key. It's not just about going through the motion. Like you'll see Adam do it in the video. Don't just copy him, but pay attention to what he says and how you need to activate and where you need to pull up on the toes and how you... What's your knees doing in the whole process? That makes all the difference in the world. So I would say start with the ankles. Then I would say go up to the hips and work on, 90-90 is a great position because it works on what's known as internal and external rotation, meaning the front leg is turning out, the back leg is turning in or whatever. You can cover both bases that way. Yeah, and then you'll switch sides. And that'll help work on your hips ability to stabilize while you're squatting. And I think those two things in a majority of people, there's always individual variants, probably will be a good prescription. Agreed.