 Exercise number two in our progression for fixing your asymmetrical pull-up is another one of my go-tos, another one of my favorite ones. This is the rock back with abs, but what we're gonna do because we have an asymmetrical problem here is I'm gonna trust that you've been doing your rocking exercise and you're starting to get real good at it. And the second exercise that I then progress you to is this rock back with abs, but with one knee elevated higher than the other knee. And what I will say is because of the way that we are asymmetrical, I think always, and if not 99.9% of the time, have you elevate your left knee and not your right knee. So your right knee is gonna stay on the ground, your left knee is gonna go on a blue Eric's pad or something like that. That little bit turns your hips and we talked about the rib cage earlier being rotated to the right. That's gonna help start getting you rotating to the left or at least turn to the left so that your body, your rib cage there, the middle part, the lower part is oriented to the left. Now with that, especially when you're asymmetrical like this, the next exercise that we talk about is going to help you a little bit more with putting all the pieces together. But what I'm trying to get you to figure out is, okay, how do I keep my hands even but bring my left hip back? That requires my body to turn and to turn in the direction that it's not used to turning. How are you going to mess this up? Big thing, first big thing is you wanna focus on exhaling all the way. You wanna focus on squeezing the abdominals, the deep lower abdominals. So if you can't feel those, you might need to tuck your hips a little bit, round your back a little bit more and exhale while you do it. If you can't feel it right away, just do a couple reps and maybe it'll come in. I've noticed that people kinda loosen up and we talked about this before. You have to get the air moving out of the way. It's not just gonna happen automatically and sometimes it takes a couple breaths for your body to sit into the right position. So that's the first step, maximize your exhales. Second step is once you've found those abs, you need to keep them during your inhale. What I'm looking for when I'm coaching this is I'm looking for the back to expand backward. It doesn't move this much. I'm doing this for a fact, I suppose. It moves like this much. And that's like if it's really moving, it moves that much. It might only move this much. And if it's only moving this much, you have not mastered it. It's not, it's supposed to move more than that. Yes, so you're gonna need to maintain the abdominal tone while you breathe in in order to get that backward expansion of your back. And you should feel more of that on the left side than the right side because the left side is more scrunched up. Third thing I wanna mention, you should feel the left abdominals more than the right abdominals because of that pad and because of the turn that you have. Fourth thing I wanna mention is when you do that, it's easy to tilt your head away so that you can keep the left side open while I'm trying to turn your hips to the left. But what I need to do is you need to scrunch, and it's not what I need to do, it's what you need to do. You need to scrunch up that left side. We need to squeeze that left rib cage in all directions. So we round, we tuck, we squeeze the front. We open the back, that side we need to open. And then remember, step two, we need to bring them in from the side. And we need to bring them back even more. And so I just like to go through those three steps. That's why we talked about these three planes of motion because those three approaches help you cue this exercise. So tuck your hips, bring your ribs back, that's step one. Side bend to that side, that's step two. And then turn, pull that left side back even more, that's step three, transverse plane. That is mostly it. Now, I don't remember how many things that I said I want you to think about, but the next one, the last one that I do wanna talk about is we talked about staying open on that upper side while trying to close the lower side. And we need to scrunch both sides, both the upper sides. So the shoulder comes down toward the hip, and the hip comes up toward the shoulder. Kinda like how an accordion bends. That's not what an accordion sounds like, but. So I need to be able to do that. One thing that people will do to accomplish this incorrectly is they'll just throw their head over this way. And I need your head to stay still because your head needs to stay loosey-goosey, all relaxed while that left side scrunches up. That's the last thing. This is the asymmetrical rock back and more specifically, this is the left knee elevated rock back with abs.