 Are certain exercises making your joints hurt? Do you avoid those exercises or just go lighter? Listen to this. All right. Our next caller is Kyle from Maryland. Hey, Kyle, how can we help you? Hey, guys, how are you doing? Thank you for allowing me to come on here and ask my question. And as always, thank you for all that you guys do for the community. My question is specifically in regards to trigger or mobility days. So I'm currently in phase two of MAPS performance. My second time running performance, I bought at the beginning of last year, ran it then, and then I ran anabolic. Finished up anabolic, moved back into performance. Through anabolic, felt great. Kind of stuck to the trigger sessions as programmed, moved into performance. And on the mobility sessions, I seem to be overdoing it. So when you guys talk about practicing a movement or tailoring your guys' programs towards an individual, would you suggest maybe doing some of these movements, such as practicing like a clean or a yoke walk towards the end of a foundational day? Or would you suggest keeping it on a mobility day? But when you talk about practicing and like a weight, are we thinking like 20 to 30% of like a max or I tend to find myself maybe in like a 50 to 60% weight-wise of a max? So having a few more aches and pains through performance or just looking for some guidance on maybe tailoring it more towards what I continue to like to do with being a little bit more athletic and looking forward to hearing from what you guys have to say. Okay, well, so here's a nice rule of thumb. When you feel like you're overdoing it, your body's talking to you and you feel like this might be a little bit too much, aches, pains, stiffness, right? Probably are. If you think you are, you're probably not. Yeah, well, I mean, in other words, you are, but here's the rule of thumb. The first thing that I would change is the intensity. That's the first factor, the first component to manipulate. So rather than taking those movements out, just reduce the intensity way down. Start with that. So you said 20 to 30% do that. Just bring the intensity way down and what ends up happening is they end up start, they start to become more recovery minded. They start to facilitate recovery more than creating damage. Now, if that doesn't work, then I would start to take movements out and just include more rest. You would do that with what he, so he brought up like carry, yoke carries and what it was the other one. Like those are kind of queens. You got farmer walks. Yeah, not really something. Yeah, farmer walks. Yeah. Probably something I would put on my foundational days and then add that to the end of my workout. I would say that, but also too, I mean, there's a way to do farmer walks where you're really just hyper focused on your posture and you're doing more of a posture walk. And I think that that would be a good option for you. You could carry weights that aren't like super demanding and just really just focus on keeping your body under control and the great posture and stacked well. So I think there's a way to do it. And I think that you're on the right track in terms of thinking you need to reduce your intensity and kind of bring that down. Because I honestly, I think there's a lot of value in practicing these movements at a really, really low intensity. Totally. You see a lot of Olympians do this specifically. So they hone in on the skill of that specific movement. Totally in the comment, like on the other side of the question, which was should I put them on foundational days? Technically doing all the exercises that are hard on one day is going to be more demanding than even splitting them up and doing them more frequently. So I know it sounds sometimes counterintuitive, but it's not. It's actually worse to do all the intense stuff on one day rather than just lowering the intensity and doing those movements on the following day. So that's where I would start. I would start doing exactly what Justin is saying. There's a lot of value in those movements with light weight. There's tons and you just really you're just and if you ever watch, I don't think I don't know if Justin's ever done a video on this, but I'll see him sometime is doing these in the studio where he's doing a former walk and he's holding like, you know, 40 pound dumbbells, which is, you know, he could easily use with 120 pound dumbbells, but he's walking with like super purpose, very focused, you know, posture is perfect. It's heel toe. It's lined up. It's activated core. And so he's making a lot out of that movement, but the damage on the body is super low. And in many cases it's actually, it actually facilitates recovery. Are all those movements in performance? All of them are? Not the power cleans, but high pulls are. And I suggest actually to a lot of athletes to replace that the second time you run it with cleans. So to me, that's what I would do with some of these movements that you like doing is I would, I would find exercises inside performance and replace it on my foundational days and then stick solely to mobility on mobility days. Yeah, that's another, that's another. I mean, that's, that's what I would, I would find movements that are in performance that you, that are, that you could interchange some of these movements in there. And I'd put it on my foundation. I still would take the advice though of having days where I go light. Yeah. Cause I do this, right? So I'll, every once in a while, you'll see me kick my shoes off. I'll go barefoot and you'll see me do these carries with a lightweight. And I'm just, I'm, I'm paying attention to the way my, my foot hits the ground and I'm like actually like gripping my toes on the grass while I walk. And I'm thinking about my posture, my chest is high, my, I'm tucking my chin. Like, and I'm just, I'm thinking about every, every part of the movement. And I'm more focused on how I move than I am, how strong I am. But then maybe I'll come back on the next week and I'm like, you know, now I want to test my strength a little bit. So then I do want to carry some heavy weight. When I do those, I definitely want to replace it with something else that's probably intense inside the foundational days and it would go there. And I, I mean, this is, this is all personal, right? So this is, this isn't, you have to do it this way. But I like in performance, I like sticking to the, to mobility work like that. It's switching that mindset of it's just, this is all about, you know, mobility and active recovery. I don't like blending my active recovery type of mindset with something that is, you know, challenging like that, like that where I'm going to be pushing the intensity or even an exercise that I like to push the intensity because then I'm more likely to do that. Where it's like, it's just like, you know, we tease Sal sometimes about his music and stuff, but this is where like, I even shift, I shift my music, right? I do that. Like it's mobility. Right. Like I don't, I don't want to throw lamb of God or rage against the machine on what I'm doing mobility. No. I'm going to do so. Like that's when I listen to my hip hop, right? I'm going to listen to something kind of easy. Our country. That's right. So I'll listen to something like that. And it's a whole mindset, right? That's my mobility days are, you know, and I had to do this because I come from a place of the overtraining and pushing the intensity all time and always wanting to see what I can do. And so, you know, when I go into my mobility days, I don't like to, to muddy that or convoluted with some other type of movement that I'm going to be more likely to push intensity. And you know, consider this too, Kyle. If a movement is too much, then that means it has no value. So what you don't want to do is get stuck in the, oh man, I don't want to skip that exercise because it's such a valuable exercise. Well, if that exercise is too much, it's not valuable. So, and I think we sometimes we do that. We think, oh, I don't want to skip cleans. I don't want to skip farmer's walk. Those are so good. And they are when they're appropriate. When they're not appropriate, they're not valuable. So that's the mentality that you have to have when you're trained. But honestly, intensity, if people just manipulated intensity appropriately, you could get away with doing a lot of stuff. You really could. So you don't necessarily, and what Adam said about mindset is totally true, but you can also do this. And I've done this before. I've done traditional exercises, let's say traditional bodybuilding exercises with the mobility mentality. So like if I'm going to do squats to build my muscle, I might have 315 on there, 365. If I'm doing it for mobility, it's 135. I'm going slow. I'm sitting at the bottom. Yeah, I'm challenging my range of motion. Now it's like a mobility movement. Does that make sense? Right. Yes. Okay. Do you have NAPS Prime Pro or Prime, by the way? Because I think those are really good. Yes. Okay. Yes, I do. All right. You know, there's nothing that doesn't say also that on those other days, you just take some individualized correctional exercise mobility movements from Prime Pro and doing those in replace of the mobility sessions that are in performance, just to make it more individualized. That's also an option. I also want to just commend you for having the awareness too of knowing that you're probably overreaching a bit because your body's trying to talk to you. It's amazing to me how many people, including myself, ignore those signals and want to just keep pushing through it. And so the fact that you already recognize that your body's kind of talking to you, I need to modify or change something, it's the right question you're asking. Yeah, I appreciate that. Thank you very much. No problem, Kyle. Thanks for calling in. Absolutely. Thank you, guys. Thank you. You know, it's a little frustrating when they have the programs I want to give them for free. So I didn't, I guess I did realize that we programmed all of those into performance. I'm trying to picture where they're. Yeah, so we actually have those in some of the mobility days and they're specifically for like farmer walks, for instance. Like athletes. Yeah, it's for athletes. It's also supposed to be light. It's not supposed to be like a super demanding. That's why I don't want to. Because it's not programmed into foundational days. Dude, I didn't want to, because we have a couple different versions of mobility sessions in there. Yeah, and I'll tell you, man, farmer walks and overhead carries and these movements. It's okay, I'm diving deep in on these. Those movements done light versus heavy, totally different. No, you're right. It's such a different experience. It's such, and it's such a great thing that I think most people don't do. No. And it was a great opportunity to highlight that because I've seen all of us do that. I've seen all of us have a day where you're doing something really, really light that traditionally is done with a lot of load. And that's what it looks like. I love to kick my shoes off on that. That's exactly what I was going to bring up. Yeah, I do that barefoot. It's the perfect time to do that. Yeah, I do naked. But, okay, so here's the, I don't do it. Of course you do. Just to give an example for someone listening or watching, that's like, well, what is the weight difference between the two? Because that's a big question, right? What do you mean lower intensity? Do I drop the weight in half? I'll give you an example. If I do trap bar, farmer walk, so that's a trap bar, deadlift bar, and I'll do a farmer walk. If I'm going heavy, I'll go up to 405, 455. That's the heavy version. When I'm going light, it's 135, 100 pounds. That's how big the difference is, but what we're talking about. The truth is the weight should not be that actually relevant. Well, I'm saying that just so people know. It's so light. I almost think it's like, I just want to be holding something so- We're about to control your body. Yes, yes, yes. So it's like, you pick a weight that the thing that, when you stop your set, it's not because it got too heavy for you to hold, you know what I'm saying? So absolutely.