 Today, we're going to discuss a pretty intense rocking progression warm-up exercise, a ground-based abdominal mobility promoting exercise. This is the rock to squat, but it's a rock to a single leg squat or a pistol squat. Without further ado, let's try to get it on the first try. Okay, so we're rocking and we catch and I fell. Try again, switch sides, just like that. So you got to make sure that that leg that's down, you got it. You got to make sure you're actively pushing there. I can't just relax because then I'll fall, okay. I've got to make sure I, this is not passive. I can't hang out here for very long and it's hard to talk here. If I do this, then I can kind of jam into my ankle, but that's not giving me the clearance that I need for my other leg and it's not promoting stability. It's not promoting the stabilization that I need to squat deep. Squatting deep is not about getting down there. It's about holding a good position when you're down there. If you've watched any and all of these videos, that is the biggest lesson that I have for you. You need to be able to maintain your position under duress, okay. So that duress could be speed. It could be lower mobility, squat depth, it could be force, it could be people yelling at you, I don't care what it is, I want you to get better at all of them, okay. So if you want to progress from your rock to squat, the rock to single leg squat is a great next step.