 Exercise number three in our eight exercise progression for fixing your right hip shift. Number one was the full rock back with a pad under your left knee. Get those abs turned on, get that air out. Number two, same reasons, but it's rocking where you're on your back and you lay and you rock. Number three today is the supine on your back knee to elbow rolling. So what we're gonna do here is I'm gonna lay down, supine on your back, and you're gonna bring one knee up as high as you can and you're gonna bring the other elbow down to that knee. Okay, notice my head comes up off the ground. That is okay, that is actually required. So do that. I'm even gonna exhale, get this out of the way, get this air out of the way. Now I'm gonna hold on to that contact. Like there's a hundred dollar bill there. The only way you get to keep it is if I can't pull it away, right? Keep that pressure there. We got a nice long axis with my arm here and with my other leg down here and I'm gonna roll over my microphone, bam, toward the camera, keep my knee and elbow together and be patient while my body rolls the other way. So if you start flopping around on this, you'll definitely lose this contact. Maintaining the contact is really difficult, okay? It's okay if you don't quite. If you need some help, hold something. So this gives me a little bit more room, I don't have to bend over quite as much and I can still go this way. A yoga block works really well because it's got three different distances for you to progress on. I don't need it though, so I'm just gonna keep this right here. Now notice my head is staying up. I'm moving smoothly, not like this, right? It's not a race. This is a controlled movement exercise. Let's try the other way. And I'm up here and I'm noticing. I'm definitely gonna smash my microphone. I'm not gonna go that way. And we go there, cool. So, similar ideas. Now we're introducing a little bit more asymmetry in this process. We're bringing one leg up, we're bringing the other elbow across to it. Just kinda while you're sitting there, if you don't understand how you're supposed to roll, just sit there and figure it out. That's kinda one of the challenges for ya. Just try to will yourself into it. So that's exercise number three, supine knee-to-elbow rolling.