 Next question is from Zach Thompson 15. What are your favorite exercises and movements in the sagittal and transverse planes? There you go, Justin. Yeah. Oh yeah. So in terms of like a transverse plane of movement, this is one of those that a lot of people like, you never see this in the gym. I always get excited. You guys get excited seeing certain exercises when you walk into a gym. This is where I get a little bit excited when I see somebody actually intentionally trying to do something, even if it's as simple as a step up, but they're now adding in rotation. Which, you know, that gets me excited because you're actually considering the long-term effects of training on the body. And I think that, you know, to not consider these things, you're going to put yourself in a position where, you know, you're going to suffer the consequences of that later. So I really like, you know, even if it's like a bodybuilder move where it's like an Arnold press, like for instance, like getting rotation out of the shoulders and adding the strength and, you know, muscle development, that's a great exercise for that alone and it's not that complicated. So like to be able to do things that aren't quite as complicated, one of my ultimate favorite exercises that, you know, I get a lot of feedback from when people actually go into our maps performance program is the Lunge Matrix. And the reason why I like that so much, which I could have done that too with step ups, a very similar type of a complex with that because we hit all those different planes. I have to move and adjust my body and plot where everything is going to land and be able to stabilize and be able to control my body in those different movements and express strength to dig my way out of those movements as well. So I mean, you go forward in the sagittal plane, you go out to the side, you know, in the frontal plane. And then we twist our body intentionally and we pick a spot, we come down. So we get that rotation, we control the body again, we drop, so I mean, that's pretty much one of the better exercises for encompassing all of it. Yeah, transverse plane really involves a lot of rotating, right? Rotating and twisting. It's probably the most neglected plane of exercise, right? When you go to the gym, you know, you see people doing things in front of them, right? Curls and tricep press down. That's why I thought it was weird. I thought it was weird this person asked. Sagittal. Yeah, everything's in, damn, everybody's doing that. Yeah, everything, every common exercise you see is sagittal. They probably meant frontal. Yeah, frontal is, I mean, there's a lot of common exercise in front of, no, laterals, side laterals is in the sagittal. Side lunges. Side lunges. Transverse is where a lot of people miss. They miss out, they don't do a lot of stuff in this plane and as a result, they don't develop a lot of balance and nice insertions and they're not, I'm just kidding. They don't develop balance in their movement. That's the area I would say, if you work out a lot, pay attention to how many exercises you do that involve rotation, because you're probably not doing a whole lot. Everything else is, every other common exercise is sagittal usually, and then, you know, I'd say that the second most common is the frontal, right? Yeah, no, everything is in the set. I mean, so simplify this for everybody. So like the fact that we're even using these terms, I think is silly for most people. Sagittal is just forward and back, right? So exercises in front of you or back of you, basically almost everything you do is squat, a forward, lunge, deadlift. Yeah, deadlift, everything is typically in the sagittal plane, so that's pretty basic. Transverse plane is mostly rotational movements and you just don't see a lot of people doing that. I don't hear either one of you guys say like landmine rotation. Oh, right, that's a great one. Yeah, that's a great one. Trunk rotation. Yeah, yeah, lizard with rotation for like a mobility drill, like any sort of, and we talk, Justin especially talks a lot about, or like a medicine ball throw against the wall, like anytime you start to incorporate rotational movement, you're in the transverse plane. So focusing on that and incorporating that, I'm a fit windmill. I mean, we didn't need you to tell me that's your go-to, like you always love to talk about the windmill. I think just incorporating rotational movement in your program is necessary. If you follow, and this is, we've actually talked about this recently, the RGB bundle where you go through our anabolic performance and then aesthetic, we make sure to address that, like especially in performance, performance has a lot of the transverse plane incorporated and that's because anabolic is mostly in the sagittal plane because we are focused more on building metabolism, building strength, laying a good foundation like you should. And then we transition where we start to incorporate more rotational movements in there. And so if you're programming yourself, I think that that's something that should definitely, you either should intermittently always be putting that in your routine or it should be something you phase into every few months for sure. Oh, that's how you develop balance. Yeah, and I think too, because I know initially when we started this podcast, we were very much like heavy in the bodybuilding type community. And so that's where I really like saw a deficiency there in terms of like having twisting and rotation incorporated in the programming of a lot of these, even if it's, you know, cause we're trying to single out these joints and really like focus in on like very specific muscles by themselves. But, you know, talking to bodybuilders and having bodybuilder type models come in and do these exercises for our programs and stuff. I get to talking with them and it's just neglecting those have caused things like, you know, shoulder impingements, like they're suffering certain issues and pains and arthritis and whatnot as a result because they're not expressing their joint to its full capacity. Yeah, I mean, if you're looking for balance in your body and you want it to look well put together, you work in all these different planes. And like Adam said, if you were to do like our RGB bundle, you know, the first program in there is about building maximal strength and muscle. And then you move into working so many different planes of movement to develop balance. And then you move into at the end, sculpting and shaping the body with a legit bodybuilding type workout. What that produces in terms of physique is a very well put together, well balanced, a nice looking body and physique. With longevity. With longevity.