June 10, 2025 • 26 mins
Are you achey all the time even though you train jiu jitsu and lift regularly? Maybe you are missing something FUNDAMENTAL. Becoming strong in uncomfortable positions is the name of the game, and we detail how you can actually get there. Spoiler alert: It's not from doing a 5 minute mobility flow every now and then.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
A good martial artist does not become tense, but
ready.
Essentially, at this point, thefight is over, so you pretty
much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
What you don't know aboutflexibility training and how
(00:36):
this is going to help your BJJ Alot of people got the wrong
idea about flexibility andmobility and we've got to get
clear on this.
We've got to give you some helphere, because people are just
not doing it right and we needto help you out with this.
So it was brought to myattention more recently.
Don't get me wrong we all wantthe magic pill.
(00:56):
We all want the one thing thatfucking fixes everything.
It's not as simple as that.
That's okay, because it's not alot harder, but there is some
things that people are notconsidering when they're doing
their flexibility training.
So for me specifically, I willgenerally choose one or two
things I'm working on becauserelevant to flexibility, cause
(01:19):
otherwise I find it can kind ofget too much.
And uh, I mean you, joe, for alittle while you were working
the front split for a littlewhile there.
Yeah, I'm still meant to be, butI haven't been, that's okay.
I mean we go through like upsand downs with it and there was
like was there a bit of backbendtraining in there?
Speaker 2 (01:37):
Yeah, backbend and front split were like the two
main focuses Like an upper bodyone and a lower body one, um, or
is it just suppose it just?
I kind of see for me as like,and for saying for you like five
or six kind of flexibilitymilestones I have in mind, and
so I'm like, all right, we'lljust work on two of those at any
one time yeah, I think for melately it's been um ankle, yeah,
(02:01):
and shoulder, oh, because Ifeel it's not much fun.
Speaker 1 (02:04):
No, ankle sucks, just because you know you walk every
day.
Whatever you might do, it justseems slow.
But this is the thing that hadkind of become more clear to me
recently is that oftentimes whenfolks are stretching or doing
whatever they're doing, theymight just do a bit of a oh yeah
, a bit of this 10 seconds, 10seconds.
They're like I just stretched,I'm now flexible, you're like ah
(02:27):
, that isn't necessarily goingto move the needle in terms of
flexibility.
Speaker 2 (02:33):
Yeah, I think that, um, that should be seen in two
different ways, two differentcategories, and so, for me, the
first one is limbering up, andlimbering up is something that
you do just to reset yourself toyour kind of baseline, right.
So limbering up, yep, andlimbering up is something that
you do just to reset yourself toyour kind of baseline, right.
So limbering up is what you doin your warm-up, limbering up is
what you do in the morning,it's your pre-session kind of,
and it might just be one set ofthat, one set of that, and I'm
(02:55):
good, yeah.
But your flexibility trainingis where you are pushing the
needle and trying to increaseyour baseline.
Speaker 1 (03:04):
Yes, sir.
And look, this is the thing.
Surely, if I can just do oneset, that's enough.
Don't get me wrong.
Doing one set, it's okay, butthat actually neglects the
goodness that comes in thesecond set.
I think this is the thing it'slike going to jujitsu once a
week.
You just get there and you'relike I suck at this.
(03:26):
No, I'll come back next weekand see if it's different.
Speaker 2 (03:29):
You know it's just going to be fun.
Yeah, you're just floating atthat same kind of level.
Speaker 1 (03:33):
You just keep coming in and you're just fodder,
you're getting smashed, and Iwould say the thing that I
struggle with is like kind oftight calves, tight ankles.
This is a limiting factor forme.
It's the thing I find mostuncomfortable and I think that's
maybe why I've avoided it justthroughout my life.
But I've also spent a lot oftime tightening up those areas,
so I go spend more timeunlocking it.
(03:54):
When I do do it, which isprobably two times a week at the
moment not just the limber up,but the actual focused, focused
mobility and long hold stuff.
My squat gets better, my lunges,like it actually has a knock on
effect, but it is uncomfortable.
In the moment, my second setand my third set are
(04:15):
incrementally better, like I canfeel myself getting more range,
and I think for most peoplethey think that like flexibility
training is like oh, I just doone set, feel a bit of a pull
there, okay, now I'm limbered up.
But they think that likeflexibility training is like oh,
I just do one set, feel a bitof a pull there.
Okay, now I'm limbered up, butthey think that that's enough.
Yeah, and that's not really.
You've got to give it a bitmore.
Speaker 2 (04:33):
Yeah, it's true.
The first like when you'retraining at the first set always
sucks.
The first set's always likepainful.
Speaker 1 (04:39):
Yeah.
Speaker 2 (04:39):
And then your second set is just less painful and
you're like, whoa, actually I'm,this is, I can feel something
here.
And then third set's, like evenmore significant again.
Um, yeah, I like I can think ofwhen I, when I will teach
people that I'm training with,like we've just done jujitsu.
I coached on Monday morning andI'm like guys, um, if you're
sticking around, I'm just goingto have a little stretch.
(05:00):
Uh, I suggest you do the same.
If you don't know what to do,just follow me.
And so a bunch of guys, youknow, they get into the wall,
lunge and open up the hipflexors, and you know, then I'll
give a little bit more, kind ofcontext about like the
intention and whatnot during it.
But you'll see dudes who arelike, oh yeah, I'll give this a
go, and they get in and out ofit and then they leave because
(05:25):
they're like oh, that was a bituncomfortable.
And then they're like but I didit, like I ticked the box.
Yep, I'm getting the fuck outof here, joe should be happy
with that.
Yeah and so, and yeah, there is.
It is kind of that thing rightand in a way, um, you sort of
like saying to someone like hey,let's do like three sets of
deadlifts right now.
But you know what I mean?
It's a different, becausestretching you can just do it.
Speaker 1 (05:46):
Yeah.
Speaker 2 (05:46):
There's not a formalized process necessarily
where we're at the gym, get theequipment.
Speaker 1 (05:51):
No, you can do it anywhere, yeah, but for sure,
having a degree of structure interms of progressing.
It is important and this iswhere I think people
misunderstand.
Similar to your strengthtraining, you do need to
progressively overload a stretch, which means either spending
more time there or adding someweight or adding some range,
(06:16):
like this is part of the thingyou're doing in terms of
improving your ability to move.
And if you don't have anystructure around that, like if
you haven't actually looked atthe clock, like how long am I
Cause?
When you're in pain, 10 secondsis fucking forever.
Am I done?
Yet?
Okay, you know, like the the oneMississippi to Mississippi,
(06:38):
like no one's, no one's actuallytaking the time.
So that's why I feel people whodon't have some kind of
structure are missing out there.
They're not improving becausethey're not actually measuring
against anything.
At least, when you lift weights, you can be like, oh, that's
the bar and that's the weightsand I did the reps, whereas I
(07:06):
feel with when it comes toflexibility, training, your
ability to breathe, relax andwork into a position, it's kind
of a little bit different, likein terms of, yeah, you could be
there for 30 seconds, but ifyou're just surviving it, you're
not getting the gains?
Speaker 2 (07:19):
Absolutely yeah, and I do think that that's probably
the misconception, right, isthat the 1990s view of
stretching was like I'll getinto a position, make it hurt
and then survive, and it's like,oh wow, that was full on, I'm
getting bendy, whereas we nowknow that that's not the
approach.
Like you have to kind of ownthe position and the intensity
(07:40):
and you have to be in control ofit, much like your strength
training right yeah um and so,and that's a really different
approach which I feel.
When you can communicate that tosomeone like through our
mobility foundation program,right, yeah, but people like,
holy shit, this stuff is likechanging my experience of life,
yes, and you're like, yeah,cause you've never done like,
(08:00):
you've never done this, you'venever taken this approach to
flexibility before.
Speaker 1 (08:04):
The structure is surprising, having a method of
which you're just graduallyexposing yourself to it more and
more, even though that seemsthat makes sense, right?
That's super logical.
We take this approach to manyother things in our life.
It's interesting that we don'tthink about it necessarily about
flexibility or mobilitytraining.
(08:26):
Wait, they're different.
Well, no, not really.
Speaker 2 (08:30):
This is where people get caught up in the semantics.
Yeah, I think we should stickwith flexibility.
Speaker 1 (08:33):
Same shit, yeah, same shit, and I think people just
think of it differently.
Speaker 2 (08:37):
Well, yeah, people on the internet will argue over.
It's the same shit yeah, it'sreally some some strength
training is more biased towardsbuilding muscle, some bias
towards muscular endurance it'sall strength.
Speaker 1 (08:48):
I had a.
I had a funny conversation witha guy uh, nate, young nate, big
, big bulky young boy, uh,getting strong.
And he was saying oh bro, sinceI've started powerlifting, my
flexibility has increased somuch.
I'm like, bro, what the fuckwas your flexibility like before
?
If powerlifting is increasedlike?
Powerlifting is not famous forincreasing people's flexibility,
(09:11):
but I was like you must havebeen focused.
He's like yeah, I never didanything before except for footy
.
I'm like yeah, all right.
Speaker 2 (09:17):
No worries have been focused if he's like, yeah, I
never did anything before exceptfor like footy.
Speaker 1 (09:19):
I'm like, yeah, all right, no worries, heavy back
squats will get you into deepflexion.
Yeah, you get, you get deep inthat range, man, it will help
and you can do it.
And I think this is the themisunderstanding for many people
, which kind of leads me to thenext point is that once you hit
a certain threshold of tolerancefor movement, adding weight is
actually going to help you gofurther.
Like it's not flexibility overhere, strength training over
(09:40):
here.
There is like a really nicepoint where they cross over,
depending on your tolerance forthe movement.
So, and for many people, addingthat little bit of load like
whether it's holding a plate ora drink bottle or a light
kettlebell, whether it's aJefferson curl, even a squat
having that stimulus actuallyenables you to get deeper ranges
(10:02):
than if you're just trying todo it with your body weight.
Speaker 2 (10:05):
Yeah, so it sort of switches everything on, doesn't
it?
Speaker 1 (10:09):
And it creates a degree of stability which will
enable you to get greater range,which is what we're going for.
But what I was going to saythere is I saw a post by a guy
called Hildes Joachim, who'sinsanely flexible human, also
very strong human Good stuff,yeah, total weapon.
Check him out.
And he was saying that peoplealways say to him oh, what's the
(10:32):
stretch I can do every day.
I just want to do one stretchevery day to get better.
And he's like that's not how itworks.
If you have structured trainingand you are pushing your range
in different stretches, youwon't be able to do it every day
because you'll get sore.
If you really are at your endrange and you're spending time
(10:52):
there and you're trying toimprove your range of motion
it's like strength training youmight be sore for a day or two
days thereafter and thereforeyou feel like, oh, maybe I've
gone backwards, did I strainsomething?
But actually that's yourtissues just building tolerance
to the thing.
So when you come back two orthree days later, you can go a
little bit more, a little bitmore, a little bit more.
And so you do need a structureof alternating certain movements
(11:17):
at certain intensities toactually improve.
Speaker 2 (11:20):
Anyone that's done the stride stance good mornings
in our mobility program knowsexactly what we're talking about
.
Speaker 1 (11:26):
It doesn't look like much from the outside, but the
hamstring you're going to feelyour hamstrings the days, yeah,
even when I do them, I can feelthem.
I mean, I think I was demoingthem the other day and, in my
head, just trying to keep myform real nice, but I was like I
don't feel this, tomorrow Forsure You're going to feel it.
And uh, this is the other hardthing that oftentimes people
(11:48):
like, oh, but isn't it justmeant to be relaxing?
Isn't flexibility Like I?
Just I do it and now, oh, mywhole body feels good and
everything like that.
I would say the limber up is anexample of where you do certain
movements and then immediatelyat that time, with the blood
flow, body temperature, all thatyou do, You're like, okay, I'm
(12:09):
good now.
But that is a different effectto building longer term range of
motion.
Speaker 2 (12:16):
Yeah, yeah, I would agree with that.
I'd also add that, like you canget different things out of
stretching and so if relaxationis one of them, you know getting
into positions and not going toend range, sure, but going like
85%, 90% and hanging out therefor three minutes and having the
(12:37):
lighting low and some gentleelevator music.
Speaker 1 (12:40):
Oh yeah.
Speaker 2 (12:40):
You know, like you do in a lot of like yin yoga, sure
, you know that is a veryrelaxing thing, yeah, and that
will make you like.
That form of stretching hasshown to be almost equally
effective as more hardcore, youknow, like weighted, like deep
end range stuff, um, but it'sthe context, isn't it?
(13:01):
It's like like I don't have,like I really like that if I get
the odd chance to fucking jumpin on a session but I'm not
interested in doing because I'mlike I don't want to.
I'm not going to yoga class for45 minutes, so it's a time
commitment.
Yeah, I'm like, I got 30minutes.
I want to increase range ofmotion.
I want to do a fucking backbend.
I want to be able to do it.
I'm wrestling cunts, get it.
So I'm hitting four sets hard,you know, sure, and so it's very
(13:24):
context dependent, um, and soyou know, another thing that
coaches will argue about is likestatic stretching or passive
versus, and it.
It all fucking works right,like you used a bunch of the
shit in Taekwondo, yeah.
Speaker 1 (13:38):
Right, I think one of the biggest advantages I had
coming into jujitsu was I had 15years of stretching and
strengthening.
Like it wasn't like we just satin the splits, like my
Taekwondo coach used to standlike in that kind of butterfly
position.
He used to stand on my kneesand make me do like adductor
lifts, oh wow yeah.
(13:59):
It used to force us down inhorse stance, like put
resistance on us in a stretchedposition.
So when I came to jujitsu I waslike I had all this range of
motion and it wasn't just likefloppy, it was like strong, yeah
.
And and I think that because,uh, in in kind of more modern
day, what's popular on theinternet it's not necessarily
(14:21):
flexibility, training, mobilityis kind of this brand of moving
your body has come intopopularity because you know you
can demonstrate that onInstagram in a reel Instagram in
a reel.
But honestly, like footage ofsomeone sitting in a split for
three minutes maybe not asengaging, unless they're
(14:46):
juggling or eating eggs in theshells or fucking whatever,
right, but but that's the thingabout it.
Like I totally agree with youabout that idea of not doing a
really hard stretch, butsomething which is going to help
downregulate the nervous system.
Something which is going tohelp downregulate the nervous
system, allow your body to relax, like switch off muscles which
might be overworked, or orencourage blood flow to muscles
that maybe aren't getting.
It is really great and thatthat is going to actually get
(15:08):
you a long way there.
Not everything has to be ultrahard, but part of the reason why
I think people maybe they startdoing flexibility training and
they stop is because they don'tsee the gains, and it's not a
super quick process.
When I first started trainingBJJ, I had an unfair advantage
(15:30):
because I was a trainer.
I went to the gym, I knew whatto do, but I didn't actually
have a good place to record it.
I'd write it down, I'd lose thejournal.
I'd lose the journal, I'd losemy progress.
The fantastic thing about theBulletproof for BJJ app is not
only does it show you what to do, it gives you a unique way to
record your progress and stay ontrack.
Now the other thing which isawesome is you can connect with
(15:52):
myself and Joey in the app.
We've got a great group whereyou can ask questions and get
them answered to help you beingguided on your journey in the
gym.
Go to the App Store or the PlayStore.
Search Bulletproof for BJJ anddownload it today to get your
14-day free trial money backguaranteed.
You don't like it, we'll refundyou.
(16:14):
So download the app today andwe'll see you in there.
Speaker 2 (16:20):
Yeah, and I think the process is often misunderstood,
isn't it?
And they don't really have,they don't have guidance,
whereas with strength trainingit's a lot easier to get.
It's like oh, five by five,okay, oh heavy, okay, good.
Like that's prettystraightforward Do the deadlift
five by okay, and then do whatlike three other exercises,
great, done.
You know, we don't have to talkmuch about intention or you
(16:43):
know what your experience, justfucking lift it 25 times and
you're good.
Yes, so in that way, I thinkstrength training is more
accessible.
I was going to say, like thismobility thing that coaches,
this thing that we see on socialmedia, is the equivalent of
these, like functional warriorswho are doing the like, the big
(17:03):
rotational, rotational, fuckingsix step exercise things with
the mace, with the club macesand you know, and they're doing
all these funk, the shit thatCharles Allen Price is ripping
to shreds.
Sure, you know, and you got allthese strength coaches that are
like most of this stuff isbullshit.
What actually pushes the needleis like deadlifts, squats,
lunges, presses, pulls, but itdoesn't have that visual appeal.
(17:27):
So when you get some like hotchick in a skimpy outfit and
she's like don't do boringflexibility work that doesn't do
anything.
Do this cool fucking movementflow and it's like 17 different
exercises in one and you're likethat looks cool on you because
you're super flexible and strongand you've also got hardly any
clothes on and the rig is decent.
Yeah, sure, but give that to a45-year-old fucking plumber.
(17:51):
He's not fucking with any ofthat.
Speaker 1 (17:53):
No, Like none of he likes watching the video but he
won't do the moves.
Speaker 2 (17:57):
And to that girl, that routine actually does
nothing for her.
No, it's a limber up.
Yes, my limber up looks prettyimpressive, your limber up looks
pretty impressive.
We could sell that, as do thismobility flow.
It's fucking jerk off.
Yeah, it's the fucking.
Speaker 1 (18:11):
Do four sets of this drill, then do four sets of this
drill, and that's what allowsyou to access that stuff for
sure, and I think what I dislikeabout a lot of that which I see
, I've seen that exact ad oninstagram, just like don't do
flexibility training.
It doesn't work.
How did that individual getthat range of motion and fucking
stretching stretching, yeah so.
(18:32):
And the fact that you'reshilling something else is
fucking bullshit.
I'm calling you out.
Also, show me your fuckingmiddle split and stay there for
fucking three minutes.
You idiot I.
Speaker 2 (18:42):
The biggest challenge for me is that Well, probably
half decent because they do thegood shit, I know, but I want to
they just don't sell the goodshit.
I want to see that fuckingvideo.
Speaker 1 (18:50):
You know what I mean?
I think that's we are alwayslooking for the quickest,
easiest answer.
Speaker 2 (18:59):
This is the primal swalder fitness right.
Speaker 1 (19:02):
Sure, check out this kettlebell flow.
Speaker 2 (19:04):
Kettlebell flow while I'm in a pushup.
Speaker 1 (19:09):
I know you were fucking doing dumbbell curls and
military presses and a bunch oftraining this morning.
Speaker 2 (19:12):
Yeah, and you know, whatever you're gearing up, and
now you're selling me thisfucking 17-step thing with a
kettlebell where you flip it andyou catch it on your ass.
Speaker 1 (19:20):
It's like, bro, tell us the truth and, at the end of
the day, I think it isaccessible.
So you're hearing this andyou're like I do want to get
more flexible.
I haven't been able to achievegains in the past.
Fuck, what do I do different?
What we're talking about hereis having a method, not only to
(19:48):
do it consistently, butgradually note your improvement,
whether that be oh, I can holdthat position now 30 seconds, I
don't feel like my arms arebreaking off.
Or oh, my calves don't feellike they're on fire and I'm
touching the ground.
Like you, you can actually havethis in uh internal register of
like, fuck feels easier.
I think that is the thing whichis less obvious, because you do
(20:09):
have to tune in with what thefuck is going on with your body
and go am I restricted here?
Am I improving and what is themethod of moving forward?
And I think where we're goingwith this is you need a
structure to be able to do thaton a consistent basis to get the
gains.
I think that's where we'regoing.
Speaker 2 (20:27):
The fucking program.
I actually had a conversationwith a middle-aged woman at the
gym the other day.
Yes, the gym near my house.
Speaker 1 (20:33):
That not not my you know, the jungle brothers big
globo gym.
Speaker 2 (20:36):
Yep and um, we were chatting and she she's like, um,
she's she's always trainingwith this group of mums cool,
and they're, uh, they're all inpretty good shape.
She's in great shape and I seethe stuff she's still and she's
always training with this groupof mums cool and they're, uh,
they're all in pretty good shape.
She's in great shape and I seethe stuff she's doing and she
moves well.
And I was like and she was byherself on this day and I was
like what's going on?
She's like I'm not not feelingit today we're going to a chat
about.
She was saying how I just I juststruggle with a lot of these,
like it just hurts my back andrange of motion, I can't press
(20:59):
overhead and, um, I was like youknow what's your training
history?
And she's like I started herelike three years ago and I just
started with the bodybuildingstuff that I do now and I'm like
you ever done any likeflexibility work?
She's like no, like what is it?
And so I was like go to the appstore Bulletproof for BJJ.
Don't worry that you don't knowwhat BJJ is.
(21:20):
Download it.
Take the two week free trial.
Just start the mobilityfoundation program.
Ask me any questions?
Cancel before the two weeks.
If you don't want to getcharged, you can just get it all
for free for two weeks.
And she was like all right, allright, and so I haven't seen
her since.
Okay, I'm very interested.
Louisa is her name.
Louisa, I'm coming for you.
Speaker 1 (21:45):
I want to know.
I want to know if she causeshe's going to be like what the
fuck did you get me into?
Or she's like, oh my God, thisshit is awesome.
I think the interesting thingfor me just you know, kind of
put this parcel, this up, peopleget so surprised at how
effective it is.
People are always like that'sstretching shit.
It fucking works.
I can like touch my toes andshit.
Imagine my whole life.
I I could barely anything.
And now look at me.
(22:06):
You're like, yeah, bro, likeit's it does, and that that is
the thing.
It's not as complicated as itsounds, but your ability to
stick at it is is a bit of a abottleneck for a lot of people.
Speaker 2 (22:19):
Yeah, you just yeah, if you can follow the plan.
Speaker 1 (22:22):
Yeah, and so, joey speaking on that, let's go there
.
But before we go there, justquickly shout out we have some
beautiful Bushmen underscorekombucha in our hands.
If you check them out onInstagram, friend of ours,
they're making this.
Speaker 2 (22:39):
Yeah, this is from Sylvia, who is a jiu-jitsu perp
about trains at Alliance Sydney,which is in the Northern
Beaches.
Shout out to Fab and the crewover there, but I've trained
with Sylvia quite a few timeswhen visiting there.
Speaker 1 (22:46):
You've probably trained with her as well.
I have trained with her.
Speaker 2 (22:47):
She was in the gym this morning with Queen Ray Ray
Yep Doing some one-on-onetraining and she gifted us these
booch Beautiful, which is allAustralian ingredients.
It's unpasteurized.
It's naturally fermented.
Speaker 1 (23:04):
Each batch bachelorean flavors is a living
unpasteurized drink.
Some real own personality, realstuff, fucking cool, delicious
personality.
Check them out, shout out.
But, joe, tell us this is wherewe've got to go, because this
is, this is the realness.
Right here, folks, joe isgetting in to uh, expand and
also re-hit on our mobilityfoundations so yeah, program, so
yeah.
Speaker 2 (23:22):
So Mobility Foundation has been probably one
of our most popular programssince we launched our program,
like our online thing, but it'sremained relatively untouched,
and so I have redesigned theapproach there and we're going
to keep the existing one,because a lot of people love
(23:43):
that I do, and it's obviouslydone great things.
So that will always remain.
But we're going to be adding,uh, like a version two, which is
actually broken into threedifferent sort of skill
categories.
So category one, like level one, will be for the absolute
beginner who really struggleswith anything flexibility
related.
Level two will be for thatperson's got a bit of experience
(24:03):
, um, can get into half decentpositions but knows they still
have a ways to go.
And then level three is goingto be for those motherfuckers
that want to take it to theblack belt level, so that that
level three is probably, uh,where you go beyond what you
need for jujitsu and it's like,hey, I actually want to get.
I want to do the splits to cool.
I want to do a full, want toget, I want to do the splits,
just do cool shit.
(24:23):
I want to do a full pancakechest to floor.
I want to do a back bend,because that sort of stuff and a
lot of the stuff that we workon.
We're not sort of claiming thatyou have to have that to be an
effective grappler Not at all,but it's more like it gives you
a trajectory and it gives yousomething to aim towards.
But so, for those people thatget into it, we're going to have
some programming on that, andthat programming will be like
(24:45):
more sessions per week.
It'll be more involved workouts, more skill oriented, yeah,
more demanding.
We also have a couple of othermini programs that we're
bringing, which are going to bebased on some key mobility
limitations that a lot ofgrapplers experience.
So we've identified like toetouch, yep, right, as in like,
or flexion, the ability just tobend forward at the hips, um, so
(25:08):
think of your jeffson curl.
We're gonna have a specificminiature program for that that
you can tack on to whateverprograms you're doing.
It'll be quite a quite a smallroutine focusing on that one
thing.
Um, we're also going to belooking at overhead position
extension, yeah, spinalextension.
So think of the backbend, um,as well as a few others.
So, for you know, if you're onthe program, get excited for
(25:29):
some new shit.
It's probably going to drop.
What are we now?
We're middle of may.
This is probably coming outtowards july yeah.
Yeah, I'd say july yeah let'ssay, mid to late july, um, and
if you uh, if you're not on theprogram, we'll let you know when
it's there and you can fuckingjump on board to your two-week
free trial and give it a run.
I think people are going tolove it Get flexible folks.
Speaker 1 (25:48):
It is easier than you think, but it also needs a
little bit of structure.
Yep, there it is.
Folks Appreciate y'all you.
A good martial artist does not become tense, but
ready.
Essentially, at this point, thefight is over, so you pretty
much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
What you don't know aboutflexibility training and how
(00:36):
this is going to help your BJJ Alot of people got the wrong
idea about flexibility andmobility and we've got to get
clear on this.
We've got to give you some helphere, because people are just
not doing it right and we needto help you out with this.
So it was brought to myattention more recently.
Don't get me wrong we all wantthe magic pill.
(00:56):
We all want the one thing thatfucking fixes everything.
It's not as simple as that.
That's okay, because it's not alot harder, but there is some
things that people are notconsidering when they're doing
their flexibility training.
So for me specifically, I willgenerally choose one or two
things I'm working on becauserelevant to flexibility, cause
(01:19):
otherwise I find it can kind ofget too much.
And uh, I mean you, joe, for alittle while you were working
the front split for a littlewhile there.
Yeah, I'm still meant to be, butI haven't been, that's okay.
I mean we go through like upsand downs with it and there was
like was there a bit of backbendtraining in there?
Speaker 2 (01:37):
Yeah, backbend and front split were like the two
main focuses Like an upper bodyone and a lower body one, um, or
is it just suppose it just?
I kind of see for me as like,and for saying for you like five
or six kind of flexibilitymilestones I have in mind, and
so I'm like, all right, we'lljust work on two of those at any
one time yeah, I think for melately it's been um ankle, yeah,
(02:01):
and shoulder, oh, because Ifeel it's not much fun.
Speaker 1 (02:04):
No, ankle sucks, just because you know you walk every
day.
Whatever you might do, it justseems slow.
But this is the thing that hadkind of become more clear to me
recently is that oftentimes whenfolks are stretching or doing
whatever they're doing, theymight just do a bit of a oh yeah
, a bit of this 10 seconds, 10seconds.
They're like I just stretched,I'm now flexible, you're like ah
(02:27):
, that isn't necessarily goingto move the needle in terms of
flexibility.
Speaker 2 (02:33):
Yeah, I think that, um, that should be seen in two
different ways, two differentcategories, and so, for me, the
first one is limbering up, andlimbering up is something that
you do just to reset yourself toyour kind of baseline, right.
So limbering up, yep, andlimbering up is something that
you do just to reset yourself toyour kind of baseline, right.
So limbering up is what you doin your warm-up, limbering up is
what you do in the morning,it's your pre-session kind of,
and it might just be one set ofthat, one set of that, and I'm
(02:55):
good, yeah.
But your flexibility trainingis where you are pushing the
needle and trying to increaseyour baseline.
Speaker 1 (03:04):
Yes, sir.
And look, this is the thing.
Surely, if I can just do oneset, that's enough.
Don't get me wrong.
Doing one set, it's okay, butthat actually neglects the
goodness that comes in thesecond set.
I think this is the thing it'slike going to jujitsu once a
week.
You just get there and you'relike I suck at this.
(03:26):
No, I'll come back next weekand see if it's different.
Speaker 2 (03:29):
You know it's just going to be fun.
Yeah, you're just floating atthat same kind of level.
Speaker 1 (03:33):
You just keep coming in and you're just fodder,
you're getting smashed, and Iwould say the thing that I
struggle with is like kind oftight calves, tight ankles.
This is a limiting factor forme.
It's the thing I find mostuncomfortable and I think that's
maybe why I've avoided it justthroughout my life.
But I've also spent a lot oftime tightening up those areas,
so I go spend more timeunlocking it.
(03:54):
When I do do it, which isprobably two times a week at the
moment not just the limber up,but the actual focused, focused
mobility and long hold stuff.
My squat gets better, my lunges,like it actually has a knock on
effect, but it is uncomfortable.
In the moment, my second setand my third set are
(04:15):
incrementally better, like I canfeel myself getting more range,
and I think for most peoplethey think that like flexibility
training is like oh, I just doone set, feel a bit of a pull
there, okay, now I'm limbered up.
But they think that likeflexibility training is like oh,
I just do one set, feel a bitof a pull there.
Okay, now I'm limbered up, butthey think that that's enough.
Yeah, and that's not really.
You've got to give it a bitmore.
Speaker 2 (04:33):
Yeah, it's true.
The first like when you'retraining at the first set always
sucks.
The first set's always likepainful.
Speaker 1 (04:39):
Yeah.
Speaker 2 (04:39):
And then your second set is just less painful and
you're like, whoa, actually I'm,this is, I can feel something
here.
And then third set's, like evenmore significant again.
Um, yeah, I like I can think ofwhen I, when I will teach
people that I'm training with,like we've just done jujitsu.
I coached on Monday morning andI'm like guys, um, if you're
sticking around, I'm just goingto have a little stretch.
(05:00):
Uh, I suggest you do the same.
If you don't know what to do,just follow me.
And so a bunch of guys, youknow, they get into the wall,
lunge and open up the hipflexors, and you know, then I'll
give a little bit more, kind ofcontext about like the
intention and whatnot during it.
But you'll see dudes who arelike, oh yeah, I'll give this a
go, and they get in and out ofit and then they leave because
(05:25):
they're like oh, that was a bituncomfortable.
And then they're like but I didit, like I ticked the box.
Yep, I'm getting the fuck outof here, joe should be happy
with that.
Yeah and so, and yeah, there is.
It is kind of that thing rightand in a way, um, you sort of
like saying to someone like hey,let's do like three sets of
deadlifts right now.
But you know what I mean?
It's a different, becausestretching you can just do it.
Speaker 1 (05:46):
Yeah.
Speaker 2 (05:46):
There's not a formalized process necessarily
where we're at the gym, get theequipment.
Speaker 1 (05:51):
No, you can do it anywhere, yeah, but for sure,
having a degree of structure interms of progressing.
It is important and this iswhere I think people
misunderstand.
Similar to your strengthtraining, you do need to
progressively overload a stretch, which means either spending
more time there or adding someweight or adding some range,
(06:16):
like this is part of the thingyou're doing in terms of
improving your ability to move.
And if you don't have anystructure around that, like if
you haven't actually looked atthe clock, like how long am I
Cause?
When you're in pain, 10 secondsis fucking forever.
Am I done?
Yet?
Okay, you know, like the the oneMississippi to Mississippi,
(06:38):
like no one's, no one's actuallytaking the time.
So that's why I feel people whodon't have some kind of
structure are missing out there.
They're not improving becausethey're not actually measuring
against anything.
At least, when you lift weights, you can be like, oh, that's
the bar and that's the weightsand I did the reps, whereas I
(07:06):
feel with when it comes toflexibility, training, your
ability to breathe, relax andwork into a position, it's kind
of a little bit different, likein terms of, yeah, you could be
there for 30 seconds, but ifyou're just surviving it, you're
not getting the gains?
Speaker 2 (07:19):
Absolutely yeah, and I do think that that's probably
the misconception, right, isthat the 1990s view of
stretching was like I'll getinto a position, make it hurt
and then survive, and it's like,oh wow, that was full on, I'm
getting bendy, whereas we nowknow that that's not the
approach.
Like you have to kind of ownthe position and the intensity
(07:40):
and you have to be in control ofit, much like your strength
training right yeah um and so,and that's a really different
approach which I feel.
When you can communicate that tosomeone like through our
mobility foundation program,right, yeah, but people like,
holy shit, this stuff is likechanging my experience of life,
yes, and you're like, yeah,cause you've never done like,
(08:00):
you've never done this, you'venever taken this approach to
flexibility before.
Speaker 1 (08:04):
The structure is surprising, having a method of
which you're just graduallyexposing yourself to it more and
more, even though that seemsthat makes sense, right?
That's super logical.
We take this approach to manyother things in our life.
It's interesting that we don'tthink about it necessarily about
flexibility or mobilitytraining.
(08:26):
Wait, they're different.
Well, no, not really.
Speaker 2 (08:30):
This is where people get caught up in the semantics.
Yeah, I think we should stickwith flexibility.
Speaker 1 (08:33):
Same shit, yeah, same shit, and I think people just
think of it differently.
Speaker 2 (08:37):
Well, yeah, people on the internet will argue over.
It's the same shit yeah, it'sreally some some strength
training is more biased towardsbuilding muscle, some bias
towards muscular endurance it'sall strength.
Speaker 1 (08:48):
I had a.
I had a funny conversation witha guy uh, nate, young nate, big
, big bulky young boy, uh,getting strong.
And he was saying oh bro, sinceI've started powerlifting, my
flexibility has increased somuch.
I'm like, bro, what the fuckwas your flexibility like before
?
If powerlifting is increasedlike?
Powerlifting is not famous forincreasing people's flexibility,
(09:11):
but I was like you must havebeen focused.
He's like yeah, I never didanything before except for footy
.
I'm like yeah, all right.
Speaker 2 (09:17):
No worries have been focused if he's like, yeah, I
never did anything before exceptfor like footy.
Speaker 1 (09:19):
I'm like, yeah, all right, no worries, heavy back
squats will get you into deepflexion.
Yeah, you get, you get deep inthat range, man, it will help
and you can do it.
And I think this is the themisunderstanding for many people
, which kind of leads me to thenext point is that once you hit
a certain threshold of tolerancefor movement, adding weight is
actually going to help you gofurther.
Like it's not flexibility overhere, strength training over
(09:40):
here.
There is like a really nicepoint where they cross over,
depending on your tolerance forthe movement.
So, and for many people, addingthat little bit of load like
whether it's holding a plate ora drink bottle or a light
kettlebell, whether it's aJefferson curl, even a squat
having that stimulus actuallyenables you to get deeper ranges
(10:02):
than if you're just trying todo it with your body weight.
Speaker 2 (10:05):
Yeah, so it sort of switches everything on, doesn't
it?
Speaker 1 (10:09):
And it creates a degree of stability which will
enable you to get greater range,which is what we're going for.
But what I was going to saythere is I saw a post by a guy
called Hildes Joachim, who'sinsanely flexible human, also
very strong human Good stuff,yeah, total weapon.
Check him out.
And he was saying that peoplealways say to him oh, what's the
(10:32):
stretch I can do every day.
I just want to do one stretchevery day to get better.
And he's like that's not how itworks.
If you have structured trainingand you are pushing your range
in different stretches, youwon't be able to do it every day
because you'll get sore.
If you really are at your endrange and you're spending time
(10:52):
there and you're trying toimprove your range of motion
it's like strength training youmight be sore for a day or two
days thereafter and thereforeyou feel like, oh, maybe I've
gone backwards, did I strainsomething?
But actually that's yourtissues just building tolerance
to the thing.
So when you come back two orthree days later, you can go a
little bit more, a little bitmore, a little bit more.
And so you do need a structureof alternating certain movements
(11:17):
at certain intensities toactually improve.
Speaker 2 (11:20):
Anyone that's done the stride stance good mornings
in our mobility program knowsexactly what we're talking about
.
Speaker 1 (11:26):
It doesn't look like much from the outside, but the
hamstring you're going to feelyour hamstrings the days, yeah,
even when I do them, I can feelthem.
I mean, I think I was demoingthem the other day and, in my
head, just trying to keep myform real nice, but I was like I
don't feel this, tomorrow Forsure You're going to feel it.
And uh, this is the other hardthing that oftentimes people
(11:48):
like, oh, but isn't it justmeant to be relaxing?
Isn't flexibility Like I?
Just I do it and now, oh, mywhole body feels good and
everything like that.
I would say the limber up is anexample of where you do certain
movements and then immediatelyat that time, with the blood
flow, body temperature, all thatyou do, You're like, okay, I'm
(12:09):
good now.
But that is a different effectto building longer term range of
motion.
Speaker 2 (12:16):
Yeah, yeah, I would agree with that.
I'd also add that, like you canget different things out of
stretching and so if relaxationis one of them, you know getting
into positions and not going toend range, sure, but going like
85%, 90% and hanging out therefor three minutes and having the
(12:37):
lighting low and some gentleelevator music.
Speaker 1 (12:40):
Oh yeah.
Speaker 2 (12:40):
You know, like you do in a lot of like yin yoga, sure
, you know that is a veryrelaxing thing, yeah, and that
will make you like.
That form of stretching hasshown to be almost equally
effective as more hardcore, youknow, like weighted, like deep
end range stuff, um, but it'sthe context, isn't it?
(13:01):
It's like like I don't have,like I really like that if I get
the odd chance to fucking jumpin on a session but I'm not
interested in doing because I'mlike I don't want to.
I'm not going to yoga class for45 minutes, so it's a time
commitment.
Yeah, I'm like, I got 30minutes.
I want to increase range ofmotion.
I want to do a fucking backbend.
I want to be able to do it.
I'm wrestling cunts, get it.
So I'm hitting four sets hard,you know, sure, and so it's very
(13:24):
context dependent, um, and soyou know, another thing that
coaches will argue about is likestatic stretching or passive
versus, and it.
It all fucking works right,like you used a bunch of the
shit in Taekwondo, yeah.
Speaker 1 (13:38):
Right, I think one of the biggest advantages I had
coming into jujitsu was I had 15years of stretching and
strengthening.
Like it wasn't like we just satin the splits, like my
Taekwondo coach used to standlike in that kind of butterfly
position.
He used to stand on my kneesand make me do like adductor
lifts, oh wow yeah.
(13:59):
It used to force us down inhorse stance, like put
resistance on us in a stretchedposition.
So when I came to jujitsu I waslike I had all this range of
motion and it wasn't just likefloppy, it was like strong, yeah
.
And and I think that because,uh, in in kind of more modern
day, what's popular on theinternet it's not necessarily
(14:21):
flexibility, training, mobilityis kind of this brand of moving
your body has come intopopularity because you know you
can demonstrate that onInstagram in a reel Instagram in
a reel.
But honestly, like footage ofsomeone sitting in a split for
three minutes maybe not asengaging, unless they're
(14:46):
juggling or eating eggs in theshells or fucking whatever,
right, but but that's the thingabout it.
Like I totally agree with youabout that idea of not doing a
really hard stretch, butsomething which is going to help
downregulate the nervous system.
Something which is going tohelp downregulate the nervous
system, allow your body to relax, like switch off muscles which
might be overworked, or orencourage blood flow to muscles
that maybe aren't getting.
It is really great and thatthat is going to actually get
(15:08):
you a long way there.
Not everything has to be ultrahard, but part of the reason why
I think people maybe they startdoing flexibility training and
they stop is because they don'tsee the gains, and it's not a
super quick process.
When I first started trainingBJJ, I had an unfair advantage
(15:30):
because I was a trainer.
I went to the gym, I knew whatto do, but I didn't actually
have a good place to record it.
I'd write it down, I'd lose thejournal.
I'd lose the journal, I'd losemy progress.
The fantastic thing about theBulletproof for BJJ app is not
only does it show you what to do, it gives you a unique way to
record your progress and stay ontrack.
Now the other thing which isawesome is you can connect with
(15:52):
myself and Joey in the app.
We've got a great group whereyou can ask questions and get
them answered to help you beingguided on your journey in the
gym.
Go to the App Store or the PlayStore.
Search Bulletproof for BJJ anddownload it today to get your
14-day free trial money backguaranteed.
You don't like it, we'll refundyou.
(16:14):
So download the app today andwe'll see you in there.
Speaker 2 (16:20):
Yeah, and I think the process is often misunderstood,
isn't it?
And they don't really have,they don't have guidance,
whereas with strength trainingit's a lot easier to get.
It's like oh, five by five,okay, oh heavy, okay, good.
Like that's prettystraightforward Do the deadlift
five by okay, and then do whatlike three other exercises,
great, done.
You know, we don't have to talkmuch about intention or you
(16:43):
know what your experience, justfucking lift it 25 times and
you're good.
Yes, so in that way, I thinkstrength training is more
accessible.
I was going to say, like thismobility thing that coaches,
this thing that we see on socialmedia, is the equivalent of
these, like functional warriorswho are doing the like, the big
(17:03):
rotational, rotational, fuckingsix step exercise things with
the mace, with the club macesand you know, and they're doing
all these funk, the shit thatCharles Allen Price is ripping
to shreds.
Sure, you know, and you got allthese strength coaches that are
like most of this stuff isbullshit.
What actually pushes the needleis like deadlifts, squats,
lunges, presses, pulls, but itdoesn't have that visual appeal.
(17:27):
So when you get some like hotchick in a skimpy outfit and
she's like don't do boringflexibility work that doesn't do
anything.
Do this cool fucking movementflow and it's like 17 different
exercises in one and you're likethat looks cool on you because
you're super flexible and strongand you've also got hardly any
clothes on and the rig is decent.
Yeah, sure, but give that to a45-year-old fucking plumber.
(17:51):
He's not fucking with any ofthat.
Speaker 1 (17:53):
No, Like none of he likes watching the video but he
won't do the moves.
Speaker 2 (17:57):
And to that girl, that routine actually does
nothing for her.
No, it's a limber up.
Yes, my limber up looks prettyimpressive, your limber up looks
pretty impressive.
We could sell that, as do thismobility flow.
It's fucking jerk off.
Yeah, it's the fucking.
Speaker 1 (18:11):
Do four sets of this drill, then do four sets of this
drill, and that's what allowsyou to access that stuff for
sure, and I think what I dislikeabout a lot of that which I see
, I've seen that exact ad oninstagram, just like don't do
flexibility training.
It doesn't work.
How did that individual getthat range of motion and fucking
stretching stretching, yeah so.
(18:32):
And the fact that you'reshilling something else is
fucking bullshit.
I'm calling you out.
Also, show me your fuckingmiddle split and stay there for
fucking three minutes.
You idiot I.
Speaker 2 (18:42):
The biggest challenge for me is that Well, probably
half decent because they do thegood shit, I know, but I want to
they just don't sell the goodshit.
I want to see that fuckingvideo.
Speaker 1 (18:50):
You know what I mean?
I think that's we are alwayslooking for the quickest,
easiest answer.
Speaker 2 (18:59):
This is the primal swalder fitness right.
Speaker 1 (19:02):
Sure, check out this kettlebell flow.
Speaker 2 (19:04):
Kettlebell flow while I'm in a pushup.
Speaker 1 (19:09):
I know you were fucking doing dumbbell curls and
military presses and a bunch oftraining this morning.
Speaker 2 (19:12):
Yeah, and you know, whatever you're gearing up, and
now you're selling me thisfucking 17-step thing with a
kettlebell where you flip it andyou catch it on your ass.
Speaker 1 (19:20):
It's like, bro, tell us the truth and, at the end of
the day, I think it isaccessible.
So you're hearing this andyou're like I do want to get
more flexible.
I haven't been able to achievegains in the past.
Fuck, what do I do different?
What we're talking about hereis having a method, not only to
(19:48):
do it consistently, butgradually note your improvement,
whether that be oh, I can holdthat position now 30 seconds, I
don't feel like my arms arebreaking off.
Or oh, my calves don't feellike they're on fire and I'm
touching the ground.
Like you, you can actually havethis in uh internal register of
like, fuck feels easier.
I think that is the thing whichis less obvious, because you do
(20:09):
have to tune in with what thefuck is going on with your body
and go am I restricted here?
Am I improving and what is themethod of moving forward?
And I think where we're goingwith this is you need a
structure to be able to do thaton a consistent basis to get the
gains.
I think that's where we'regoing.
Speaker 2 (20:27):
The fucking program.
I actually had a conversationwith a middle-aged woman at the
gym the other day.
Yes, the gym near my house.
Speaker 1 (20:33):
That not not my you know, the jungle brothers big
globo gym.
Speaker 2 (20:36):
Yep and um, we were chatting and she she's like, um,
she's she's always trainingwith this group of mums cool,
and they're, uh, they're all inpretty good shape.
She's in great shape and I seethe stuff she's still and she's
always training with this groupof mums cool and they're, uh,
they're all in pretty good shape.
She's in great shape and I seethe stuff she's doing and she
moves well.
And I was like and she was byherself on this day and I was
like what's going on?
She's like I'm not not feelingit today we're going to a chat
about.
She was saying how I just I juststruggle with a lot of these,
like it just hurts my back andrange of motion, I can't press
(20:59):
overhead and, um, I was like youknow what's your training
history?
And she's like I started herelike three years ago and I just
started with the bodybuildingstuff that I do now and I'm like
you ever done any likeflexibility work?
She's like no, like what is it?
And so I was like go to the appstore Bulletproof for BJJ.
Don't worry that you don't knowwhat BJJ is.
(21:20):
Download it.
Take the two week free trial.
Just start the mobilityfoundation program.
Ask me any questions?
Cancel before the two weeks.
If you don't want to getcharged, you can just get it all
for free for two weeks.
And she was like all right, allright, and so I haven't seen
her since.
Okay, I'm very interested.
Louisa is her name.
Louisa, I'm coming for you.
Speaker 1 (21:45):
I want to know.
I want to know if she causeshe's going to be like what the
fuck did you get me into?
Or she's like, oh my God, thisshit is awesome.
I think the interesting thingfor me just you know, kind of
put this parcel, this up, peopleget so surprised at how
effective it is.
People are always like that'sstretching shit.
It fucking works.
I can like touch my toes andshit.
Imagine my whole life.
I I could barely anything.
And now look at me.
(22:06):
You're like, yeah, bro, likeit's it does, and that that is
the thing.
It's not as complicated as itsounds, but your ability to
stick at it is is a bit of a abottleneck for a lot of people.
Speaker 2 (22:19):
Yeah, you just yeah, if you can follow the plan.
Speaker 1 (22:22):
Yeah, and so, joey speaking on that, let's go there
.
But before we go there, justquickly shout out we have some
beautiful Bushmen underscorekombucha in our hands.
If you check them out onInstagram, friend of ours,
they're making this.
Speaker 2 (22:39):
Yeah, this is from Sylvia, who is a jiu-jitsu perp
about trains at Alliance Sydney,which is in the Northern
Beaches.
Shout out to Fab and the crewover there, but I've trained
with Sylvia quite a few timeswhen visiting there.
Speaker 1 (22:46):
You've probably trained with her as well.
I have trained with her.
Speaker 2 (22:47):
She was in the gym this morning with Queen Ray Ray
Yep Doing some one-on-onetraining and she gifted us these
booch Beautiful, which is allAustralian ingredients.
It's unpasteurized.
It's naturally fermented.
Speaker 1 (23:04):
Each batch bachelorean flavors is a living
unpasteurized drink.
Some real own personality, realstuff, fucking cool, delicious
personality.
Check them out, shout out.
But, joe, tell us this is wherewe've got to go, because this
is, this is the realness.
Right here, folks, joe isgetting in to uh, expand and
also re-hit on our mobilityfoundations so yeah, program, so
yeah.
Speaker 2 (23:22):
So Mobility Foundation has been probably one
of our most popular programssince we launched our program,
like our online thing, but it'sremained relatively untouched,
and so I have redesigned theapproach there and we're going
to keep the existing one,because a lot of people love
(23:43):
that I do, and it's obviouslydone great things.
So that will always remain.
But we're going to be adding,uh, like a version two, which is
actually broken into threedifferent sort of skill
categories.
So category one, like level one, will be for the absolute
beginner who really struggleswith anything flexibility
related.
Level two will be for thatperson's got a bit of experience
(24:03):
, um, can get into half decentpositions but knows they still
have a ways to go.
And then level three is goingto be for those motherfuckers
that want to take it to theblack belt level, so that that
level three is probably, uh,where you go beyond what you
need for jujitsu and it's like,hey, I actually want to get.
I want to do the splits to cool.
I want to do a full, want toget, I want to do the splits,
just do cool shit.
(24:23):
I want to do a full pancakechest to floor.
I want to do a back bend,because that sort of stuff and a
lot of the stuff that we workon.
We're not sort of claiming thatyou have to have that to be an
effective grappler Not at all,but it's more like it gives you
a trajectory and it gives yousomething to aim towards.
But so, for those people thatget into it, we're going to have
some programming on that, andthat programming will be like
(24:45):
more sessions per week.
It'll be more involved workouts, more skill oriented, yeah,
more demanding.
We also have a couple of othermini programs that we're
bringing, which are going to bebased on some key mobility
limitations that a lot ofgrapplers experience.
So we've identified like toetouch, yep, right, as in like,
or flexion, the ability just tobend forward at the hips, um, so
(25:08):
think of your jeffson curl.
We're gonna have a specificminiature program for that that
you can tack on to whateverprograms you're doing.
It'll be quite a quite a smallroutine focusing on that one
thing.
Um, we're also going to belooking at overhead position
extension, yeah, spinalextension.
So think of the backbend, um,as well as a few others.
So, for you know, if you're onthe program, get excited for
(25:29):
some new shit.
It's probably going to drop.
What are we now?
We're middle of may.
This is probably coming outtowards july yeah.
Yeah, I'd say july yeah let'ssay, mid to late july, um, and
if you uh, if you're not on theprogram, we'll let you know when
it's there and you can fuckingjump on board to your two-week
free trial and give it a run.
I think people are going tolove it Get flexible folks.
Speaker 1 (25:48):
It is easier than you think, but it also needs a
little bit of structure.
Yep, there it is.
Folks Appreciate y'all you.
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