 Next question is from Fulvio the Castle. What's the best way to increase core strength and performance? Okay, so since performance was included in this, I'm gonna avoid the kind of aesthetic exercises because you could definitely do exercises that develop the muscles like a bodybuilder, really get them to look really great. And then there's performance, which means how well does my core perform in lots of different movements? I mean, most movements involve the core to some degree. So when we're talking about performance, really it's about stabilization, it's about keeping the core stable, it's about transferring energy. Can I use my legs and my upper body and have the core transfer that energy very well? Cause if you'll notice, if you run or walk, there's this kind of counter pendulum that happens. Cross-sectioning sort of pattern. Yeah, so I like rotational exercises. I like, what is it called? Counter or anti-rotation exercises. Stabilization movements where I'm holding and stabilizing explosive, medicine ball slams and throws. I mean, those are really gonna give you phenomenal core performance in terms of athletics and being able to move. I think you have to break down a little bit more exactly the difference between, cause strength and performance are different goals. So if you came at me and you said, I just wanna build strength in my core, the training routine would look different than if you came to me and said, I wanna have performance in my core. Like when I think performance, I think of speed, acceleration, control, stability, explosiveness, rotational strength, all those are, that's all performance driven, right? I wanna be able to have this stable, strong, explosive, reactive, controlled core. And then if you say I wanna have a strong core, like it's building strength, just like it's building strength in quads or biceps or any other muscle. So it's a different adaptation. Now there's carryover from each to both of them, right? If you never train your core and you get stronger, you're gonna have some performance benefits. And also if you train for performance benefits, you're gonna get some strength benefits from it. But they are different adaptations where we're trying to go after there. Well, I know in terms of performance, a couple of exercises just for like sort of a visual that come to mind are like chops, like wood chops or like upward chops or just rotating across your body with either your hips being in anti-rotational stabilized position or rotating with you. So there's both of those elements to it where I like to be able to compartmentalize that. So a lot of times in athletics, you need to be able to have like a nice stable base in order to produce ground forces, but also you need your upper body to be able to rotate ferociously. And you'll see that a lot in baseball. You'll see that a lot when you're hitting a baseball or you're throwing a punch or how to generate that kind of force from the ground through your legs. Be able to anchor your hips and then be able to drive and take that momentum through your arms. So what I'm hearing from both of you guys is that if someone came to you with this specific question that I want core strength and I want performance, it sounds like you both would go, I'm gonna focus on performance because I know that I'm gonna get some strength from it because both the exercises you guys are recommending right now are more performance based. Yeah, and I would say it's strength is very specific. So, okay, I want a stronger core for what? You just want to be able to do- For the look of it or? Yeah, more reps with a high resistance exercise like a leg raise or a decline sit-up. Or just stable in a squat in a deadlift. Yeah, performance, I tend to think more of sports than football, baseball, tennis, those types of sports. But yeah, I mean, strength is just, it's very specific. Like I can get very strong with a decline sit-up with resistance and really activate my core, have a good, strong, stable core. That would be terrible at throwing a ball. Yeah, because there's a lot of technique, skill, and speed that's involved in that. So, you know, and this is, by the way, it's a good attribute. I mean, it is awesome to train your core. Like we have the NoBS six pack formula, which is really an aesthetic-based and strength-based ab and core program. Really developed to build the abs so they're more visible. And there's carry over there. But if you want like athletic and sports performance, train your core like an athlete. Well, that's where I would lean you to. Okay, so perfect example. NoBS six pack abs, more strength-based core stuff in there. Maps performance, more, more. Yeah, you start with the foundation of the strength, to be able to gain that control, but really stabilizing the spine. So, you know, being able to do that on command is the first step. Cause you need to be able to be anchored and be grounded where you are and be strong in that position, whatever it is. And then the performance to me is now adding a lot more variables to that where things need to rotate, things need to anti-rotate and how you're able to kind of put all that together is performance.