 Next question is from janky garage gym. If you have horrible all-around mobility Should you focus on one area first and then move on to the next one? Once that's okay, or is it better to do a bit on all the problem areas? I don't think that there is a Wrong or right answer to this I think it's before we go in and give our points here or what our advice I think it's important to note that whatever works for you is important Personally The success that I've had with working on mobility has come from my and with myself and clients Has been focusing on like one or two things the gross offenders. Yeah, like it looks using my advice Yeah, I look at the the gross offenders and in my case Was my lack of ankle mobility was the lack of my hip mobility. Those are the two biggest things that Kept me from having a comfortable Deep good squat and so I began we're and I picked one or two movements that I I felt the Greatest change or improvement for those two areas and just fucking drilled those home like crazy Yeah, I think if you so when we talk about mobility training We sometimes we tend to separate it from Resistance training so we think that there are different rules That apply to mobility training because it's not resistance training the reality is mobility training improperly is resistance training Of course, the the goal is a little different the goal with mobility training isn't to Build muscle and create, you know tons of tension through compound movements or whatever more stability and control you're just trying to control and in Direct connection to muscles and the movements, but the same rules apply So what are the rules with the resistance training? Will you get better results if you train your whole body and do one set of an exercise for legs? One set for chest one set for back one set and then go all through a whole body and then repeat that Or do you get better results if you do all your sets for legs then do all your sets for chest and do all your sets for Back and the truth is the there's more value you get better results when you do one Movement one exercise focus on that at a time now the studies do show that the most of the gains that you get go to the First few exercises that doesn't mean you'll get gains in the other exercises It's just when we measure them and studies will show this if you squat at the beginning of your workout You're gonna get more gains on your squat than if you did your squats at the end of the workout So the advice would be the advice I would give to somebody if they said hey if I have a weak body part Should I you know focus on that or whatever? Focus on like Adam said the gross offenders or I think Justin said that focus on the big mobility issues first Do all your stuff there wait till that's okay before you move on because going through the whole body You'll still get benefit, but it'll cascade like once you really do like pinpoint whether it's like my shoulder joint like I just can't You know, I can't rotate a specific way and like that actually like impedes on me lifting weights over my head And so you know to gain more stability and control over that now That's that's building better movement patterns overall and then the same You know whether it's my ankles or it's my hips that are affecting my knees You know something like that to where now I can work on squatting my techniques gonna get better My movements overall are gonna kind of form into these better patterns and then it's gonna help my overall There's also a little bit of a difference between priming and mobility although there's a lot of crossover So like we have two programs one is called maps prime one is called maps prime pro Now priming is a little bit different priming is to set yourself up for the exercise that you're about to do So I prime my body so I could get good movement patterns so I could perform a barbell squat better right now Mobility work and is really much more correctional like my goal with mobility work isn't necessarily to do the next exercise better It's to correct a problem. It's a little bit more intense a little bit more focused and there's more work That's that's being done. So really depends on how you're using this if you're if you're just working the whole body You can prime the whole body And that'll give you some better I think this is a good question because you see a lot of like Instagram accounts and that are like mobility base that like you Just see them doing like every body part, you know everything like every day You have to accomplish like all these like crazy movements and it's gotten so out of control where you know for me I enjoy mobility and that's something that I really brought in that you know had had Transform the way that I worked out But at the same time like I'm sticking with like my three main ones and that's like The workouts are is where I get you know all the benefit. That's such a good point because I know that it's become a buzz term and The the big pages like the big mobility pages are the guys or girls that are like hypermobile and like they every day They're posting a new cool mobility exercise and because it's become a buzz a buzz term People listening to the podcast including our podcast They see stuff like that and they're just trying to emulate all these different mobility moves When in reality what will benefit you the most is to be hyper focused on one or two Moves that that are very specific to your body. You have you have terrible. Let's say You know rotation in your shoulder like doing handcuff with rotation is like such a great move You don't need to go do some fancy lizard animal flow thing that you saw your favorite mobility guy or girl do You know because it looks cool and it's quote-unquote good for you You need to be doing the the one thing that is really going to have the greatest impact on your personal Mobility issues that you're dealing with. That's funny. You brought this question up, too because I just did a a YouTube video that should go live real soon here and Actually was wasn't something planned at all. I was doing some stuff. I was doing some mobility work myself and Eli come walking out of the office and he's like, hey, can I can I video you what you're doing? And I'm like, yeah, that's cool. And so he just he just off the cuff came over and just started videoing me and having me explain what I was doing and one of the things that I was doing is I do this thing now where I Walk up on the squat rack. I get all the way down into the deepest squat. I do a Combat stretch. I drive my knees open and open my hips up I retract and squeeze my shoulder blades together and I I tuck my chin and work on my so I'm literally like Addressing the entire the combo. Yeah, it's literally like for now What I explained in the video when he's talking or when he's filming me is that this is the result of me working diligently on 9090 on combat stretch at zone one and the forward head stuff that we do was I work so much at That that I I can I can connect really well. I know what I need to do So now I can get down in a single move, you know a single mobility move Which I think is a really cool thing that I do to warm up now But I had to first do all the other, you know boring ass single 9090 type stuff to get to that point and that's the the what we're trying to explain is that You know, just because you see me do this one cool move like if you haven't done all the prerequisites to get to that point It's kind of meaningless for you to try and just to attempt to do that If you have trouble just connecting to ankle mobility, you're not going to do yourself any good by throwing Shoulder and hip and you know neck mobility into it all right, you know, you advanced yourself To that point. So if you want to improve Can more consistently and effectively you're probably better off focusing on those Specific areas of your body picking the best movements and mastering those Before you decide to add, you know, lots of other things not to mention that that's where you're gonna see the greatest change too it's not like you're gonna do a mobility move and You're gonna be like, wow, I'm just so much more mobile now I did those two or three cool mobility exercises. It's gonna take a lot of work it's gonna take a lot of consistency and frequency of Doing a mobility drill that's trying to address the lack of mobility you have in a certain joint Before you start to see serious change or feel a major difference So even for the psychological reason it makes more sense to just focus on one area of dysfunction like prime pro or prime pro We we go through every major joint in the body And you have a test and then you have moves that you should do to improve that range of motion in that joint you're far better off like you'll go most people will go through like prime pro and You know most people will probably fail almost all the tests because a lot of us because we are seated and older like we A lot of us have dysfunction in all of our joints. So you go. Oh my god. I have all this problem I need to do all these moves. It's like no That'll get overwhelming like pick one like Justin said them the greatest You know the gross offend the the greatest gross offender of all of them and just like drill that home Do that two three four five times a day for a few minutes every day and you will see after a few weeks you'll notice incremental change starting to happen already and Once you kind of make that connection. It's definitely psychologically a lot more motivating to see the change in progress versus Doing all of these weird mobility drills and doing different ones every single day and is it really helping? I think I'm supposed to do this. Is it really alleviating in this chronic pain? Am I getting any more range of motion? Really hard to tell it's the same concept like Sal made the analogy to exercise It's like the guy or the girl that goes to the gym and they do they fucking muscle confusion You know heavy squats and they come over do high reps over here super sets over here low rest periods here And they like throw the whole kitchen sink at a workout. Sure their body might get changed and they might see some results It's really hard to measure what's working the best for their body. So that's why I separate like One area that you need to work on really get good at that and get better at that So you can see and feel a difference and then apply that and then add on