 All right, everyone so exercise number five in our nine exercise progression for fixing your chest cave when you're squatting We exercise number one. I'm not gonna tell you five yet when exercise number one We did a rock back to restore mobility Exercise number two. We did a glute bridge making sure that we started with our hamstrings so that we were getting good motor control Good muscle activation exercise number three. We did a rocking exercise to hang on to the calves hang on to this new mobility that we found and put some load on the system that way make yourself start moving start warming up exercise number four We did Backwards bear crawl nice backwards reach so that we're not crunching making sure we're looking up We got a nice position there making sure we're feeling this We started to integrate that that squatting pattern by bringing your knees up just like this But on the ground with our hands on the ground our knees may be even on the ground now exercise number five We're over here on this lovely ping-pong table in my parents basement We are going to do a wall supported squat It's just like a wall squat that you'd know from you know basketball practice or whatever But I like to do it a very particular way So we're gonna set ourselves up on the wall and just squat down a hair Okay, I don't want it to burn too much because this one's more about position. So Same principles here same idea. We want to put focus on the mobility aspect of this But I want to my legs are gonna burn after that workout. I just did We want to put emphasis on the mobility, but now we want to start to transition away from these remedial exercises and get into something that's a little bit more on Your feet a little bit more demanding a little bit more difficult so We're gonna rock your butt back like this flatten your back out and just keep your feet flat Okay, those are the secrets there. We're gonna reach forward just like this Making sure we're not jamming our shoulders back like this. It's not like I'm trying to pack my shoulder I'm trying to get a nice long reach here elongate my upper back And then I feel my legs a lot push my heels in the ground good. We're just gonna hang on to that Okay, I want you to try to find those hamstrings again. We got to keep those we got to keep those for these positions We got to keep those in our squat. So let's find them here. We don't have to squat here We're just holding a mini squat position So that makes it a little bit easier to mess around and find it if you'll lose them just hang out You can just do this for about a minute. I need to do it for breaths to make sure you look forward As I exhale as I stop talking now I feel my abs a lot more And that's the secret okay, so back stays flat arms stay reaching making sure you're reaching without crunching again Okay, so big idea look forward Okay, even look up a little bit more if it helps you undo that crunching and feel your foot flat in the ground So that's exercise number five in our anti chest cave progression