 Hello everybody. Today we're going to talk about a rocking variation, but not one that we mentioned in our original rocking video, one that's a little bit more progressed in the complexity of the motor movement. And that is, we're going to rock to squat. So we're going to catch ourselves. We're going to rock on our back, catch ourselves on our feet. Now, you need a lot of hip flexion to do this, so I can't put my mic in my pocket. So I'm going to leave it on the ground and just hope that I don't pull it very hard. So looks kind of like, better adjust, looks kind of like this, hopefully. Did do a practice prep just like that. So in the original rocking video, I didn't really go into how this helps unless you're really astute. Like we talked about what it can do to the body, but I didn't relate it back to squatting. What this does is progress us right into the bottom of the squat position, the hardest position to get to. And to do this rolling, I can't have my feet way out like this, right? Don't show you too much on this camera here. I can't have my feet out like that. I need to keep it in. I need to find that hip internal rotation. I need to find the mobility that I need, which will allow me to progress my squat more deep. So things to look out for. One thing that I like to do is my knees will come out. I'll try to keep my feet together. If you're having trouble, yeah, just try to keep your feet together. Keep it as narrow a stance as you can. If you're having trouble actually getting the step onto your feet, first I would say it's a puzzle. Figure it out. And second, I might say if you can do it, but you can't do it consistently, when your feet hit the ground, you want to slap and pull. And you'll kind of see that that's what I do when I go and do them. Cool. Other big things. If you're having a lot of trouble, if you feel like your head's gonna explode, breathe out, exhale, get the air out of the way. Pressurized air can lift a car. Sorry if I hit that mic. Pressurized air can lift a car. So you're not gonna be able to crunch through it. And you don't want to here. It's not about creating intra-abdominal pressure. It's about turning on the abs and finding a nice flexed restful position so that you can open up your mobility. So that's a really good squat warm-up. Give it a shot. If you have trouble, keep practicing. Maybe go back to a more basic rolling variation. Try not to hold on with your hands. And then eventually you can progress yourself up to this. If you can't land in the squat position, maybe you need to go back and watch a video about squatting for mobility using it as a test. Maybe you need to hold something between your knees while you do your squat to help get your pelvic position. And maybe you need to inhibit some of the backs of your hips with a little bit of a stretch position so that you can achieve a full depth squat. Good luck.