 All right, our next caller is Ariel from Oklahoma. Ariel, how can we help you? Hi, how's it going? So a little bit about me. I'm 18, and I'm actually a rock climber, but right now I'm at school. So during the week, I kind of just focus on lifting, strength, and my question is actually in regards to standing abwheel rollout, a little bit of context. I do a lot of work on the bar and rings for abs. I can do like a front lever. I do a lot of L-sits, post-abar, but I've never been able to do a full standing to the ground abwheel rollout. So I guess my question is, do you have any specific programming or advice for accomplishing that? And what are your thoughts? Yeah, first off, that is a very hard exercise. Pretty sure that Sal can't do that right now. I was just gonna say, you know who else can't do a standing abwheel rollout. Yeah, that's legit. So that's a really, really hard exercise. Okay, have you identified where the breakdown is when you go for it? Do you feel the breakdown in your core and low back? Does it feel like your arms and shoulders give out? Question. Do you have any idea of where you feel it? Yeah, I think really it's specifically like on that last little bit, walking it out, getting the full extension overhead. So I guess probably shoulders and a little bit like kind of the thoracic region. Yeah, yeah, so that's, okay. So someone like you, and I saw, you know, you wrote a question and you talk about a lot of the exercises. Your core is probably pretty strong. It's the breakdown oftentimes with people like you, especially females, is actually the shoulder stability and strength and not so much the core. At least someone like yourself who trains their core so much. So here's a couple of things you could do. One, I would recommend heavy dumbbell pullovers which will help that type of strength and focus on the range of motion and build your strength up on that exercise and treat it like a strength exercise like you would do squats or deadlifts or overhead presses. So that'll help you there. The second thing is when you do your standing ab wheel rollout to practice them, you can start by just doing a negative. In other words, get into position and slowly roll yourself out and then lay down on the floor and that's it. That's a rep. And the goal is to slow that down each time to the point where you can make it super controlled. Then from there, you can slowly start to attempt coming back up, but get that negative portion under control first. Have you done supermans with the rings? A little bit, not really. Are you recommending the pullover? Yeah, so that's the pullovers and the suspension trainer. Suspension trainer or the rings, yeah. And in terms of two, like anchor pushups and things like that, like what Sal's sort of alluding to is just like the upper body strength portion of it because your abs or your core in general is gonna be pretty strong in terms of like what you're describing with your exercises. But I think developing that strength there, especially with the instability with the rings or the suspension trainer and to be able to then anchor one side and reach with the other arm and then both arms together and then also like real deep even flies and get into that will help a lot. Are you familiar with what Justin's trying to explain the Superman? Yeah, yeah, yeah. Like reaching overhead, kind of like a Y raise but lower to the ground. It's the opposite. The opposite. So I'm like doing a pushup in a sense. Okay. Why, what Justin is saying is this is the exercise to get you to do what you wanna do because it's the perfect regression to what you're trying to do because you have to have core strength and stability and what's beautiful about it is however far you walk, how far you walk away from the anchor point, the easier it'll be. So like with a client like you- You progressively increase their intensity. That's right. I would start, like Justin's saying like you might not be able to start from the pushup position yet. That's gonna be the most challenging position. I would have you like, let's- Walk forward. Envision the suspension trainer above your head and it's the ropes are hanging down in front of you, rings or suspension trainer. You grab hold of them in front of you. You take about two steps forward and then you simulate the exact same movement you do on the abralor where you let your body kind of fall forward and your arms come up and you resist with your core and your lats and then you pull yourself back forward and you do that with a couple steps out. You get good at it, then you back up a little bit, then you back up a little bit to eventually get it- So you're just adjusting the lever. Exactly, you're adjusting the lever and the difficulty of it and then eventually you get to the position that Justin's talking about where you're in the full pushup position. You're directly underneath the anchor point. That's right, you're directly underneath and then you let your arms come forward and then you're opening up in that position. But that will be the progress. That's like the once you reach there you're gonna be able to do with the abralor. So you're gonna have to start by stepping forward a little bit and doing that. You do that movement and then I have one more I would add to this because like an isometric type of movement it would be overhead carries with kettlebells or if you don't have kettlebells then dumbbell will work but just strengthening your entire body in that position and do carries that with what Justin is saying you will accomplish this movement. Increase your end main strength. You know what, do you have map suspension? No, I don't. Yeah, that would be a great program for someone like you. Rock climber, the kind of strength you're looking for is kind of full body, stable. It's got the exercises that we're talking about. I think there'll be a perfect program for someone like you to follow. So we'll send that over to you. Okay, thanks. All right, thanks everyone. Thanks for listening to the show. Yeah, thank you guys so much. I really look up to you guys and all the information you put out. So thank you. Thank you. Awesome, thank you. Keep kicking ass. It's cool to have people that age listening to our podcast. You know, that's really good. She's seeking out. We were just talking off. We were joking off air that I said it's amazing that anybody under the age of 20 listens to us with our dad jokes and shit. Doug, could you pull up? I don't know if you can do this in the time. I'm trying to remember if we did build those in. I don't know if we built those in suspension trainer or not. Superman's? Yeah. Yeah, they're in there. They're in there. They're in there. Yeah, it may be more regressed like you said, like it's out a little further out of the anchor point. But yeah, to your point is, you know, that's the beauty of the suspension trainers. You can really manage the intensity just by walking. We should do a YouTube video on this. So maybe if you can remember a Friday fitness tip or something, you could do this to show. I'll do a Friday fitness tip. Show the regression to it and then how to progress all the way to that. Cause that is a great movement. That is exactly that for what she's trying to accomplish. I mean, how cool is it? You got an 18 year old, you know, kid who's like, hey, I want to do this. This really hard. We're gonna do this really extremely hard exercise. Yeah, I don't think I can do that right now. Cool. Super, super, super bad. I love that mentality.