Can you hear me? Can you see me? Let's start off with audio and video, and then we'll we'll get cranking it away. These These comments are incredible, amazing. What's going on? Tiffany Wendy, thanks for being here. Hiva, looking forward to tonight's session as well. That makes two of us. Yeah, definitely Okay, beautiful. Everybody can hear me and see me. Awesome. I'm just this chat is incredible. What you all are sharing about the like, little aha moments, the discoveries, even, like, the amount of change that there is in a day of getting back to the basics. I mean, this is it's so simple, which is why it's really effective and, and I can't put enough emphasis on, you know, if you're here tonight and you did not have this, you know, profound experience last night, that's also okay. We're not looking for, you know, miracles within the first 24 hours. This is a process, and it's a process that works well, and everybody's on a completely different timeline, you know. And there's a lot of very variables and nuance that go into why some people can change a lot faster, why some people might have to work at this for a few weeks before there's any noticeable changes. So you know, the thing that I ask everybody who's watching this chat right now is, just give your body the space and the time to change. You're on your own timeline here, and what I'm certain of is, as long as you just stick with this, some really cool things are going to happen. So that being said, you know, it is it is time to get started. But our servers got pretty overloaded last night. I think there were a few 1000 people all trying to log into the same room at the same time. So I want to give it just a few more minutes before we get going and just to professionally stall here, I want to share, I at least want to talk about spasms and cramps. How many of you out there last night had a spasm or a cramp? Let me know. Let me know in the chat, if that was you figure, we'll start off with a little bit of education while we wait for the masses to flood in here, let's see, yeah, Jeff. Jeff, three spasms. Spasms, Yep, yeah, definitely. Okay. So let's, let's just quickly talk about, you know why muscles cramp? Because the more you understand your body, the easier it is to navigate this up. So there's basically four main reasons why muscles cramp. Number one is muscle imbalances. So when you've got an imbalance, that means some muscles are overactive, right? They're working harder, and some muscles are underactive. They're not really working that well. Maybe they're weak, they're underactive, and this can lead to cramping, because if you have a muscle that's overworked all day long, and then it's being asked to work again, that fatigue could lead absolutely lead to a cramp. And the same thing is true with an underactive muscle, a weak muscle, something that's not able to actually activate and contract, and all of a sudden we're doing something really basic and simple, and it's now having orders and instructions to work that alone could cause just a significant cramp, right there. So number one is muscle imbalance. Number two is poor blood flow. Dysfunctional muscles may not receive proper

blood flow due to tightness or compressive forces within the actual soft tissue structures, which limits oxygen and nutrient delivery. This lack of blood flow and this lack of circulation leads to the accumulation of metabolic byproducts, which can then trigger cramping. So one, muscle imbalance. Two, blood flow. Number three is going to be nervous system overload. Muscles receive signals from our nervous system to contract and to relax. You know, think of like the nervous system as like the control tower. It's telling the body what to do, telling the muscles. But if you're somebody and this could have a lot to do with past trauma, current trauma, this could have a lot to do with stress, your environment, relationships, all of these things. If your nervous system is continually overloaded and stressed, it can often send excessive or confuse signals to the muscle groups, which could lead to an over contraction of muscles, which then leads to cramps. And then the fourth reason, which is it's it's viable. But I've really only seen this truly play out with endurance athletes, and that's dehydration and electrolyte imbalances. You know, cramping can also come. From key electrolytes like sodium, potassium or magnesium, a deficiency in one or all three of them, which you know, these ingredients are essential for proper muscular contraction and relaxation. So if the body's not properly hydrated or we have a key electrolyte imbalance, then muscles could be more likely to spasm. But again, I've really only seen that in endurance athletes, where we are just completely depleting ourselves. I have a feeling the majority of us have at least a good combination of these three electrolytes. So in my opinion, and maybe I'm skewed because I'm a corrective exercise specialist, it's typically muscle imbalances, poor blood flow and nervous system overload. Those are typically the top three things, and those are not mutually exclusive. They all have something to do with one another. So you know, if you feel like you're going through spasms and cramps, that's just that's a non pain symptom. Even though cramping is painful, it's considered not like an injury, kind of a pain, and it's a non pain symptom that shows up when the body just loses its basic capacity to function. And it's not that you're doing anything wrong. Maybe pull back a little bit on the intensity tonight, if that's you. And another really cool thing is, you know, if you're having a lot of cramps the first couple times doing this, one really awesome way to track progress is how that begins to change, how your muscles are less crampy, how the muscle imbalances start to calm down, how the nervous system starts to feel a little bit more regulated. You know, sometimes our dysfunctions and movement impairments can take months, if not a year plus, to really fundamentally change, and that's a long time. And what can help us spend that time and make that time a little bit more bearable is seeing these little victories of micro improvements, like maybe when I always started to do this exercise, it cramped and it sucked, and it was hard, and now it's not so bad. Now I at least feel like I can do this. My body remembers it. So anyways, that was a little side tangent. I think it's time to get going, hopefully at least some of that was helpful. So why don't we get night two going here? And why don't we start off by just saying, Welcome back. I want to acknowledge last night, because not only did I think we got off to a great start, and seeing the chat and how positive of an experience people had, I think it's really important to talk about because you know, many of you are mentioning that you either had a mental Aha, discovery, like your problem makes a little bit more sense, or you mentioned that you felt like you've moved better by the end of the class, or there was an emotional release, which, let's face it, we've only done one thing together. We've done one routine, and if you're better, that is a massive win, because here's why, and this is a really important thing I want everybody to take from tonight, all of you here, all 780 and as the numbers going up, everybody here is unique. All of your problems are unique and in many ways exactly the same. This is why the vast majority of people all with different issues, symptoms, backstories, lifestyles, past injuries, current injuries, different environments. Felt a change, doing the same movements. Well, why? How is that even possible, right? Aren't we all, don't we all specifically need unique stuff, because these movements, what I'm sharing with you are rooted in the tenants of our biology, our physiology, our biomechanics and our nature. And there is a core principle of mind that has served me so well, and I want to share it with you. So here is my golden nugget for you tonight. If you listen to one thing for me, please have it be what I'm about to share with you, and let it sink in. What I'm going to share could shave literally years off of your healing and fundamentally change the course of your life and the experience that you have with your body. So

here it is, before you go chasing specific problems, let's master the basics first. Let's restore basic movement like what we started to do last night and what we're going to do tonight and the next few nights. Let's get the right side of our body to start moving and feeling like our left. Let's balance the front and back muscles that move our joints. And then, when the basics are being restored, let's watch what happens to your unique problem. Most of you will find that restoring your muscle balance and general basic capacity to move will actually tune up and resolve a lot of the unique problems that have stacked up over you. Against the years. Now that's the golden nuggets, basics before specifics. I'm going to repeat one more time, master the basics before searching for specifics. Most people, myself included, do the opposite of this. We go on expensive, hyper specific, a hunt, looking for the needle in a haystack, thinking that we need something Ultra unique and complex to fix our problem, when in reality, a lot of what we're feeling is the result of basic motion being lost or disrupted. And I hope last night was a taste for you and understanding that you actually have the ability to rewrite your own comeback story. It just takes some really simple, effective movements every day, and the results from here can compound. This is what happens when you re educate your muscles on how to work properly. And I understand, you know, when you've got a really intense problem, you think you need something super complex and intense to fix it. And it's very counterintuitive to think simplicity is actually one going to be one of the best pathways forward. You know, the best part for me last night was seeing hundreds, oh, actually almost like 1300 people of you have this aha, light bulb discovery moment in real time when we did the assessments at the end of our routine, that you actually have the power to influence your body. And this goes right back to what I brought up on night one, which is there is a massive difference between active therapy and passive therapy. For a reminder, passive therapy is you bringing your body to somebody and they do something to you, like bringing your body to a stretch lap and having a trainer stretch you, or lying down on a massage table and having somebody work on your muscles for you, bringing your bones to a chiropractor and having somebody else move your bones for You. And there can be a benefit in those therapies, no doubt. But what about in between the appointments when you are not paying somebody? What about the part where you have to reinforce these changes daily to see progress? What about the part where you need to teach, show and guide your body on how to work? That's active therapy, and it can be done anywhere, anytime, wherever, whenever. With active therapy, you place yourself in the driver's seat, and you learn how to participate in your own rescue. Your body wants to move better. It's craving it, and I think last night showed you that. But it just needs a reason to change, and these movements trigger those reasons to occur. Hopefully, that makes sense now, last night was just one way to make a change. My goal for tonight and for the next few nights is to not go do a bunch of random different stuff, but to build on what we've done, because if it helped, there's no need to reinvent the wheel. And don't worry, if you weren't able to make night one, you're going to easily be able to pick up tonight. Tonight, we're gonna have a similar structure. Plan on hanging out with me for probably another 4550 minutes. We're gonna do a new movement assessment so you can understand your body a little bit better. And we're also going to do two new exercises for the shoulders. Now, this is the better hip challenge, right? It's not the better shoulder challenge. So why are we doing shoulders if we have hip problems, right? Our entire body weight is supported on two legs. I know, I know I just did not say anything revolutionary, but stick with me on this. Think about a building that is being supported by just two columns. If the top part of this building is slightly leaning over, even if it's just slightly or it's rotated, or one shoulder is higher, or one arm's more internally rotated than the other, this is going to offset how the hips support that upper body, and you're going to shift significantly more weight into one hip than the other, because the structure is off balance, right? And many of you felt this last night doing our simple standing assessment. Remember, it didn't feel like you were standing on both legs and your weight was evenly distributed at the start of our routine. Did it? Now? Imagine that building top right, our entire upper body twisting, rounding forward. The real question we have to ask is, what do our hips, our two vital support columns, have to do when our upper body is dysfunctional? The answer is really simple, one hip has got to work a hell of a lot harder than the other, or it has to do something different than the other, like tense up. So. To make that real for you,

when the upper body is off balance due to a shoulder dysfunction, one hip will have to become tighter. Both can stiffen up, but typically, depending on the imbalance in the upper body, one hip is asked to do more, and this excessive work leads to stiffness, which leads to a further lack of motion, because a highly mobile hip joint is now trying to tense up to prevent you from compensating even further. This is a reactionary survival mechanism called muscle guarding. And long term, it can create a lot of problems. Short term, it might be helpful in us to just deal with whatever is going on with our physiology, but long term, it creates problems. And the question really becomes, how much longer can the body compensate? How much longer can your hips compensate before tissue failure and structural failure sets in, before pain, limitation, dysfunction, symptoms and discomfort and life changing disability start to show up. I digress. Put simply, your shoulders and your upper body have a huge impact on the way that your hips move and feel. And if you're anything like me, it's a mental stretch when I started to think this joint has anything to do with this joint right here. So in order to help you, I'm not going to neglect a really important vital component of how your hips work, which is your upper body function. So that being said, if you have any questions tonight, ask them in the chat. I've got my team live in the chat with us. There are a lot of you, so we're all going to do our best to answer your questions. Please keep them appropriate and kind, and let's get things going. That's enough talking. All right, we're going to start out with the same formula, because it's a really good formula. So we are going to start off by doing assessments. So I want everybody to stand up right now, get my cord set up. View set up. Okay, everybody stand up and just like we did on night one, no socks, no shoes. Let's begin by just kind of marching up and down in place. Swing the arms, let the legs move, loosen up a little bit, and then stop marching in place. The first thing we're going to do is just a little visual assessment. We're just looking down at the feet. Are both feet straight and forward, or is are they a little staggered? Are they a little rotated? What's going on with the foot position? Why it's important to understand visually what your feet are doing is because your feet remember they're the only joint that hits the ground when we walk, so your foot position dictates how load and force and shock move through the body. So if the feet are rotated or staggered, and that's how we're moving, we're not going to have equal force distribution with each step, but that could be a whole workshop, so I'm going to save that for a later time. Now let's continue to work our way up. Are we standing 5050, on both feet, or does it feel like maybe I'm 6040, maybe I'm even 7030 most of my weights on one leg. And as we scan our body, is there an area that is tighter, it's more tense, it's more achy, it's working harder without us even moving, just standing here, given overall assessment of you know, are your abs trying to Tench up? Is your right neck? Maybe your lower back or hamstring or right hip? Whatever it is, is there any area on your body that's making more noise than another? Now think about on a scale of one to 1010, being I feel amazing standing. I can do it for hours. And one being I got to get off my feet already. This doesn't feel good. How would you rate your standing function? One out of 1010, being immaculate. We can stand for hours. One being terrible. One out of 10, where are we at? Buck gripping. Jacqueline left hip. Adam seven, yeah, Yvonne, so feel like you're pigeon toed when the feet point forward. That's the imbalance showing up. It's all sensory. We can get into that a little later tonight. We have time. Okay, great. Now, just to be consistent with our testing, the next thing I want you to do is our bend forward pattern, so keeping both legs straight. What does it feel like to bend forward towards the ground? 10 out of 10 is pretty smooth, no limitation, no stiffness. Yes, I can touch the ground, no problem, no pain, no dysfunction. That's a 10 out of 10. A one out of 10 is that doesn't feel good. Bending forward. Doesn't feel safe. It hurts. I can hardly even bend forward and start that pattern. One out of 10. What does it feel like for your hips, pelvis and spine, to move together? That's what this movement pattern tests. Oh, we got a couple 10s. It's amazing. Remind you, 10 is amazing. It's it's flawless, it's clean, it's effortless. We got great range of motion and strength, good mobility. Okay? Now let's go ahead and move into a new assessment. So here's what we're going to do, standing back upright. I want you to shift your weight into your right leg and lift your left leg off the ground. Arms are relaxed by your side, and we're going to stay here for like 30 seconds to a minute. What does it feel like standing on your right leg? We're testing your right hip stability. So ideally, this is simple and it's easy and it's smooth, and we feel a

little bit of work in the outer right hip. Upper body's really relaxed. There's not a lot of motion here. You have great balance and stability in your right hip. Pay attention to how easy it is. One out of 1010, being like this is so simple, I could stay here for minutes. No problem. A one is it's too painful to even do it. You know, maybe a five. We're like, all over the place, but we can kind of do it. One out of 10. How would you rate your stability? So wobbly? Yep. Okay. Now let's do the opposite hip. So shift weight into your left hip, lift your right leg off the ground, and stay here. I'm going to put another minute on the clock. And what about this side? And don't share just one side at a time. Stay here for a second. How would you rate your left hip stability? One out of 10. Is it more stable? Less stable? Is it more painful? Like really take a moment to understand what's happening when we're putting weight into one hip. Now, what I want for everybody to do is share those numbers side by side. Give me your right hip score and your left hip score. I want to see how big of a disparity there is between this group? You know, are we all about even stability wise, but those numbers are low, or is there a really big difference between right and left hip function and stability? Earn a five out of six. Rebecca, three out of seven. Okay, good observation. Adam, four out of five. Got it? Okay, they're coming in too fast to read, but I'm seeing basically discrepancy with everybody, which makes sense. Now, let's see what your shoulders have to do with your hip stability. Going right back to the same assessment this time, interlace your hands together behind your head, pull your elbows wide so shoulders come back together, keeping your arms in this position now, lift one leg so everybody stand on your right leg. All I want you to do is notice better worse or the same. Don't answer yet. Just take a moment to feel how putting both hands behind your head does that change your right hip stability once you have kind of an answer to that, then switch over to the other side again, hands. Stay behind your head. Stand on your left leg. Nice. Carolyn, so better. Katrina, better. Take a moment here. Give your body a second to register what's happening. Rebecca, better. And Bill better, nice and just answer it. Make it simple. Are you more stable or less stable? Kimberly, yes, oh my god, here's the thing. Well, why does putting both shoulders in the same position affect your hips? Everything that I started off with today is about how your shoulders affect hip and pelvic stability, and you just felt that in real time that you changing your shoulder position has an impact on your hip. What if your hips are not the problem? What if your shoulders, these sneaky little joints that you've never thought of as impacting your hips, were the culprit? Of why your hip is not responding to hip exercises. More on that later. Let's get moving. That could be, uh, we could have a whole four night workshop just about that. So try not to get too lost in what that means. Let's not get into analysis paralysis mode. We're just keeping our observations as light as possible here. Okay, all right, let's go ahead and make some room. We're going to lay down on the ground. I want everybody to have our like yoga block or a pillow close by. We're going to do some pillow squeezes again so have something close by. But we don't need a chair. Nothing like that. Tonight, we're going to do this sitting down. I'm sorry, laying down. Okay, I'm gonna give everybody about 20 more seconds to join me on the floor. We get set up for tonight. And also, if your hands went behind your head and there's more pain, that's an even stronger reason as to how your shoulders are impacting your hip pain. If you all of a sudden bring both shoulders to a balanced position and your hip is worse, that means your shoulder imbalance has been facilitating a lack of hip function for a very long time, which means the hip is actually less stable with the shoulders being level. So just a little bit more work to do. But that's what that means. All right, here's what we're going to start off with. You guessed it, we are going to do our foot circles, because what would a challenge night be without our feet? We are going to start off tonight straightening our left leg on the ground, lifting our right leg up off of the ground, and we are going to start off by doing clockwise circles with our right leg. Sorry, right foot, the leg is staying still. Now, yes, we're going to do these again. And little spoiler alert, we're going to do these every night, because unless this was the easiest, most boring, underwhelming exercise, your feet need help, and we're going to give those feet help by doing this every day. Now I can imagine a lot of you are sore. A lot of you might be a little stiff in these muscles, especially if last night was the first time they've worked in a while. So make it simple tonight. Let's focus on our cadence. Can we have an even speed of rotation all the way around, or are we like whipping through the spot that doesn't work? Well, take your time. Let's have a nice, even smooth

movement. And now let's switch the direction, so same leg. Now we're going to go counterclockwise, and yes, it's still going to be hard. We're only on day two. This might take months of work before this gets easier. But notice, does it feel any more familiar like your nervous system kind of maybe understands a little bit more what to do the second time you've done this. Not putting pressure or expectations on results. We're just observing lightly. Is our body a little different today than it was yesterday. That's all we're doing. Keep your face relaxed. Your belly should be relaxed. This is a foot exercise. If your feet don't work, you've trained the rest of your body to compensate. This is how we calm down muscle balance, stop using everything else for the foot. Let's see if we can just get the foot to work now. Point and flex. Pull the foot back. Pull the toes back. Point the foot, curl the toes down. Many of you might feel a lot of work in the thigh muscle, because this is the leg muscles helping to stabilize the leg, and that's a good thing. And the stronger you get, the easier this will be. Couple more you're doing great tonight. Okay, now, right foot comes down, right leg straightens out, lift your left leg off the ground, interlace your hands together behind your leg, and we are going to start off with counterclockwise circles so that left foot is going to make a big circle out to the left. And tonight, let's focus on your cadence, quality. I don't you're not going to make results if you try to bang out 100 circles within this minute, where we're going to get results is by you reconnecting with the entire foot. So. Nice. Evelyn, love hearing that this is going well for you. Don't forget to breathe. Just focus on quality of motion. Can we keep an even cadence throughout the entire thing? I Okay, great. Switch the direction. Again, quality over quantity. Take your time. We're going to reconnect with these nerves and muscles one degree of motion at a time. We're try to have an even cadence. We don't slow down or speed up. It's all a smooth linear motion here. Sorry, linear speed. And I definitely should not have trained legs this hard doing a hip challenge. Paul, can hip imbalances create? Si, joint dysfunction? Absolutely, because your muscles dictate where force goes. So if you don't have access to muscles force, then doesn't really have a clean, smooth path through the body, and it's just a matter of which joint is going to bear and burden these sharper, higher impact forces. And the SI joint transfers an incredible amount of load and force through it when the muscles are working well. So if they aren't, you're going to have a lot of irregular si motion might shear, it might slip. There's only about four degrees of motion built into that joint, and so when there's muscle dysfunction, that might be exacerbated. Okay, now point and flex. Pull the foot back, pull the toes back. Point the foot forward, curl the toes down. I know this might cramp, especially if those arches. Remember what we talked about, muscle imbalance. If those arches are weak, if you've got flat feet, you're probably going to notice cramping. Even high arch people can have that because, again, if the arch is excessively working all day long, it's probably already at a baseline level of fatigue. So just asking it to work a little more, it's going to get tired pretty quick. Okay, now, let's go ahead and grab our yoga block. If you have one, or a pillow folded up in half, we're going to place it right between our knees, both feet flat on the ground. Point straight ahead, I'm going to put two minutes on the clock, and we're going to slowly squeeze this object between our knees, hold it for a second or two, and then relax. Squeeze and relax. Now to remind you, this is a hip exercise, and we're going after the really big stabilizer muscles these inner thighs, also called your groin or your adductor muscle groups, these help stabilize the ankle, knee, hip, pelvis and spine. I have to imagine, if you were not a 10 out of 10 in our single leg stand test, and there was a difference between the right and left side, you're going to have an imbalance in these muscle groups, and that's okay, but this is where we get to work on that. So close your eyes, take a deep breath, relax your lower back and your stomach and your shoulders and your jaw, and let's talk to both hips together. Quality conversation, gentle, subtle. Try it half as hard as your default setting is with intensity. See if we can get something more out of each rep. 30 seconds, breathe and squeeze, separate your breath function and hips. Many of you who have had weak hips probably have just tensed up the core because the core is trying to overcompensate for a lack of hip function. Let's untangle that thread, that knot, breathe and squeeze. Both of these things can happen independently. Okay, that was two minutes move the block off to the side, and remember last night how we did some pelvic tilts. So start off by rolling your pelvis backwards so you're. Lower back flattens and presses into the ground, then roll it forwards so your lower back arches away from

the ground. Do this a couple times so you can get a idea of what extension and flexion feel like with your pelvis. And then I want you to find the middle of that. So we're not actively flattening our back. We're also not actively arching our back away from the floor. It's this nice little middle, sweet, neutral Central Zone. Keep your pelvis and spine still. And now we're going to do our butt squeezes again, so using your mind contract and tighten these back hip butt muscles, hold them on for a second or two, and then relax, squeeze the butt muscles on. You might actually have to grab your hips to feel if they're even working, and then relax. It would be it's not impossible, but it would be really weird if you had an imbalance in your single leg stand test yet your glutes felt really balanced. Most of you are going to find a really strong correlation, if not a causation, of your single leg stand test being imbalanced, directly proportional to how the glute muscles are imbalanced. Some of you might feel a deep contraction in one glute and a contraction on the side in the other glute, meaning you're kind of recruiting different areas on each side. That's normal. That's normal when there's a balance. I should say it's common. It's not normal. It's common when there's a hip imbalance, to have these glute muscles be recruited differently, if there's hamstrings and lower back showing up, I think you're trying too hard. Close your eyes. Slow down the intensity. Slow down the speed. Just talk to the glute muscles by stimulating them a little bit. You can do this. It's going to take some focus, and it's going to take some work. This is just working on motor recruitment, and that could be way easier said than done if you have a chronic history of pain and movement impairments, but we'll get better. I promise you that. All right. All right now bring the bottoms of both feet together. Slowly open up the knees as the bottom of the feet come and touch each other, as your knees gently open as far as what feels okay for you and comfortable. Interlace your hands together, both arms straight overhead, and I don't care if we only go halfway overhead and come right back up to the top, maybe some of you have the shoulder function to go all the way down. We are barreling through a shoulder pinch or imbalance or pain. We're trying to teach our shoulders that they can open up while our hips open up, we're doing two things at once. So breathe, let the hips open and the shoulders move. I'm going to put one minute on the clock. I'm uh, be mindful if you're trying to guard your hips at all. Are you trying to protect them from moving? It's very normal that goes back to muscle guarding, which is what I talked about at the start in today's intro. And we have to just gently remind the body that this is safe. All we're doing is flexing and externally rotating the hip, and this is an normal movement that we're going to reclaim. And there's nothing to fear here. And breathe and just allow it to happen. Invite your hips to do this. Don't force them to do it. It's really big difference. Okay, now let's bring the legs back together, and we're going to do one more round. So grab our object, place it between our knees. I'm going to put two more minutes on the clock. Let's start our knee pillow squeezes and again, friendly, lovely reminder. This is not about intensity. We have to first resolve how the. Nerves and muscles are communicating. So take a deep breath. This isn't a power or a strength exercise yet. Just talk to both inner hips, if one hips working harder, don't do anything different. That's just your physiology. Try to go a little slower, right? Don't try to make one hip work harder, because you're not feeling it. Allow your body and give it time, trust that it will start to feel more even the more we ask your hips to work evenly. You Yeah, David, the lower back is going to arch when the hips open up. That's how the femur, the thigh bone, affects the position of the lower back. Jasmine, I'm a Wow. I'm a paraplegic and feeling new areas. I love this. That's amazing. Thank you for sharing that. Susie, not sure what muscles we are wanting to engage great. We don't need to understand what muscles I just want you to focus on the bringing your knees and squeezing them, let your muscles figure out which muscles are going to do it. And that might mean imbalance is showing up, but your body will find an easier way, and that typically is when both hips start to understand and learn that they can work together. But that might not be tonight, and that's okay. Yeah, Heather, definitely reach out to the team so we can talk to you a little bit more about radiculopathy and spondy. We've had some really great success cases with that as well. Okay, now move the pillow off to the side, and we're going to do another round of our butt squeezes again. Lightness is the key. Just talk to the muscles. Maybe you can gently press your feet into the ground to give your back, hips, a little more stimulation. Relax your stomach. We're not doing crunches. Relax your back. These two muscles will chime in when the glutes don't

work. We don't need to burden them anymore, one rep at a time. And notice if this is already better than the first time you tried it at night one, is there any more electrical activity in the glutes? If there's pain or audio problems, just refresh, refresh the page. I everyone's doing great tonight, I'm going to be quiet so you can just work through I'm nice. David, glutes feel stronger. That's great to hear from you. Lori and yawning a lot. Welcome to down regulating the nervous system. Probably
why many of you noticed you slept a little easier last night, maybe a little bit more restful. Heather, we're doing our butt squeezes lying on the ground. Butt squeeze 15 seconds left. Work with whatever's showing up. Try to get something out of each rep. Okay. Now, last time we're doing the frog, feet come together as the hips open up. When the hips are as open, as far as what feels comfortable, interlace your hands together, keeping your arms straight. Let's move our arms overhead if your elbow is bending, this is your elbow trying to move, because the shoulder doesn't keep the elbow as straight and locked out as possible. So all of the motion is in the shoulder and it's not being deferred elsewhere. Everybody take a really big, deep breath with me, big in keep moving and exhale. The grounds got you. We're like putting training wheels back on the body and. One wrap at a time. I Okay, now bring the knees back together. We are going to do bridges again tonight, for with the block or object pill between her knees. If a bridge is a move that you don't feel comfortable doing, then I want to invite you to do any of the exercises we've done tonight. Maybe do another round of butt squeezes, or another round of pillow squeezes, whatever you found is more valuable if you don't want to join me on the bridge, I'm going to put two minutes on the clock for those of you who are ready to try a bridge progression. And I think you'd surprise yourself at how ready you are for this place an object between your knees. Give it a light, little compression, like 10 to 20% take a big, deep breath, relax your lower back and your stomach, press both feet into the ground and lift those hips up. I don't care as high as they go. You could only do enough to slide a piece of paper underneath them that counts in my book. Lift the hip and set it down. Continue to hold this block or pillow between your knees. Lift, breathe and relax. Make movement simple again. Okay, don't overthink this, you're going to feel whatever needs to work, so don't judge it. You might feel your lower back. Your lower back might be really weak, that's why we feel it. You might feel your hamstrings, yeah, they're probably stiff and tight, but they're probably also really weak. Maybe they're just overused. Whatever it is, just breathe and allow your hips to come up. Trust that your body will get better with this basic movement pattern. Don't overthink it. Don't make it more complicated than it needs to be. Breathe and lift. See if we can feel dozens, if not 100 plus muscles learning how to work together as a symphony every time we lift up the back of the hips, work to stretch out the front of the hips. We're having this really dynamic neuromuscular play right now of muscles learning how to cooperate in a controlled fashion. Again, breathe and lift. 543, we're two, and relax. I want everybody to get off the ground and meet me in a standing position. Give everybody about 30 seconds to meet me standing up. If standing is too painful, you can always do this, sitting down on a chair. Oh, yeah, and hamstrings, yep, I get it big toe cramp or big cramp in right hamstring Tony. Yeah. Remember, it goes back to that start. Muscles cramp for a reason, but they that's not permanent. That's just the nervous system trying to figure it out that'll change over time. Okay, I'm going to show this in two views. For those of you who are standing up with me, I want both feet pointing forwards, right underneath you. You're sitting down still. Try to sit with both feet pointing forwards. From here, I want everybody to take their fingers, their hands and curl their fingertips. Keep your palms open but fingertips curled arms down by your side, gently pull the shoulder blades back and raise the arms as high as they can go without pain. And we're going to do slow forward arm circles just like this. Our fingers are curled, our thumbs are pointing forwards. I'm going to put one minute on the clock, and this is no different than our foot circles that we did, right? This is a basic exercise in that. It gets your shoulders to work. If your shoulders can work, this is easy. You feel the work in the shoulders. It feels balanced. You've got good range of motion. This is easy and. Accessible. If the shoulders are weak, aka not supporting your hips at all, this is already going to be hard. Already there's a burn. Already you feel a muscle imbalance. This is how your shoulders are impacting your hip function, and we are going to change that today. Keep the motion nice and

smooth. Notice how my hands are moving circles around my shoulder. I'm not here or back here. I'm just nice and out to the side. Now flip your palms face up, thumbs pointing backwards, and now let's go in a reverse direction. Let's not make this harder than it needs to be. If your neck is working well, it's because the shoulders aren't, and it's because they have probably not worked well for some time. So the neck has to hijack this exercise, but that will change the better our shoulders work. Take a deep breath, relax your abs, relax your jaw. This is simple, and because it's so simple, that's probably why it's really hard. If your shoulders don't work that well, we're almost done with these. Got about 20 seconds left. Keep the movement slow and smooth. Feel how the shoulders are really starting to come online here. These are the same muscles that connect and stabilize the pelvis and the entire bottom third of the spine. So just keep it smooth. Okay, 5432, and keep your hands curled, fingertips right by the side of your head. And now we're going to bring our elbows forward. It'd be great if they could touch, but it's okay if you don't have the mobility yet. That's just a shoulder dysfunction showing up from the side view, the elbows are touching right about chin and lip height, and then widening up right. We're not dropping down. We're not doing this with our mid back in our spine. We're keeping our body still, and we're having our arms move around our spine, believe it or not, the muscles that you're feeling right now have a tremendous impact on how your pelvis moves. I've never met somebody with a hip issue that did not have an equal issue in their shoulders presenting itself differently. Our fingertips are curled so we can start to elicit the extensor muscles to stabilize the elbow. So all of the motion is going to be centered around our shoulder blade and our shoulder. Let's do five more together as a group. Ready bring together and wide. That's one together and wide. That's two you're doing great together. Three, two more, you're doing great together, wide. Last one, together and wide. Relax your arms. We have one more exercise, but before we do anything, just stand there, without forcing your posture, without doing anything. Does it feel like your hips have more support because your shoulders are working? Do you feel like there's less weight dumped into the hip and the pelvis and the legs, like your grab your weight is more evenly spread throughout your body now that you have shoulders helping you just observe it. Okay, we've got one more exercise left tonight. Now, last night, we did a challenging strength hold, which was the wall sit. If you can do this, wall, sit, I want you to, because this is going to be the most effective at really developing just leg strength. However, if you couldn't do this, I'm going to offer a modification. So for those of you who can do this wall, sit I want you to get into the wall sit position. I'm going to put two minutes on the clock as of right now, and I want you to hold this position while I show the modification to everybody else who maybe thought that was just too intense, too much. For those of you that need the modification, standing up with both feet pointing forwards, shift your body weight into your toes and then shift your body weight back into your heels. Do this a couple times so you can feel that weight distribution between the front and the back of the foot after you shift forward and back. Backward. I want you to find what that sweet spot is where your front and back side of your foot are equally loaded. It's important to keep the weight even in your foot the whole time. Don't shift the weight forward or backward with your foot equally loaded. Arms out in front and bend the knees, send the hips back like you're sitting back into a chair. We're going to hold this for one minute. I don't care if we have a quarter squat, if our hips are down to parallel, or if we have a great ability to squat, just choose something that is your comfort level. But it's important that your feet are equally weighted, right? If your heels are lifting up, you're going too low, regardless if you did the squat or the wall, sit everybody. Take a big, deep breath right now. Hold it at the top and a slow exhale, you can be calm and strong. Get this panicky anxiety of how much longer do we have trust in your body. Get back into your nervous system. Here you are much stronger than you give yourself credit to one breath at a time, one more with me, big breath in hold and nice, slow exhale and get out of whatever position

you did. Now. Everybody stand up again. Let's go back to our assessments. Standing up. How do you feel, having integrated your shoulders a little bit more into your body? Michaela, you're welcome for the free session. Jasmine, wow, wow, wow. Yeah. What does it feel like to be you compared to like not even 30 minutes ago? Do you feel more balanced? Do you feel taller, better posture? Is there an emotional release? Do you feel more confident? Do you feel more grounded, lighter in your body,

more capable, more stable, more upright. This is not about the hip. This is about you as a person. Did we just improve your experience with your body and then bend forward? Is your ability to bend forward any different maybe even if the range of Motion's the same, maybe you're less apprehensive, maybe you're less predicting that it's gonna hurt, maybe your own body actually trusts itself more. AJ, much better. Susan, more stable, less pain. Olivia, still hurts. That's okay. It's still night, too. Kat, yes. Lisa, yes. Judy, feeling better. Craig more stable. Julie more stable. Confident, stronger. Jennifer, more relaxed. Alicia, yes, improved. By the way, you can do your stability. Single Leg test, however, it might be a little bit of a false positive, because you technically could have improved stability, but your muscles are just exhausted, so it might actually feel less stable, but it's worth a try. Stand on your right leg. Does that feel more capable? And then stand on your left leg, does that feel more capable? Able to move feet much easier. Lilia Eva, yes, yes. Have Lisa, while more stable, less pain. Lisa, better balance. Vanessa, much more balanced, and weight equally distributed. Joan improved millennia. Feel like my shoulder was totally adjusted. Kathy, no pain. Another, different. Kathy with the C I feel better and I'm crying in a good way. It's hard to believe something this easy is so effective. I felt the same way I was so annoyed after spending years making my body so complicated. And along comes who was my first mentor, and he's like, No, let's just get the foot to be a foot again. Let's get the shoulders to be shoulders. Let's just general, get your hips to work better. And it worked better and faster than the accumulation of any other therapy I tried because it was simple and and I understood it what we were doing. I didn't have somebody trying to over complicate it, just to get me to keep coming back. I was empowered with education and knowledge, and because I understood the purpose of the exercise, I could pour myself into it, and I understood why we were doing it, and the more simple it was, the easier it was to be consistent. And the better I got. And I was so relieved and annoyed that not one person in the entire five years ever recommended movement pattern therapy, posture therapy, any of the stuff I'm sharing with you. It was just completely off of anybody's radar. And I think probably many of you were having the same experience, and this wasn't a miracle for me. You know, I wasn't all of a sudden jumping and skipping. I was like 5% better, but with the chronic disability that I have, I would have killed for 1% better. I just needed to feel like I could have any change in this problem. 5% was my I mean, I was, I was in. I was in since night one. Nice. Mary Beth, lower back, better. This is, this is incredible. So look, we're done for tonight. If you got results, type a number one in the chat. I'd love to see how this impacted you. Imagine doing this for a week. I mean, really, like, really, imagine working with your body like this for a week, and then imagine doing it for a month. Imagine next October, doing this for a year. What are you going to be capable of. What are the things that you're going to start to enjoy and say yes to tonight? To close things out, I'm going to try to share another success story with you, because these are awesome. This is what lights me up and fills my cup. We'll see if I've got the technical capacity to share a video with you, but I want to share with you what's possible. This is a member who went through our program. Let's see if we can get this to start. My

name is Tom Sinclair. I've actually always been in chronic pain, and I kind of thought that was normal. So when I was really young, I remember actually fell off my bike. I was, I think, six or seven years old. I flipped over to handlebars and I waxed on my hips real hard. So I've always had, like, hip problems and hip impingement. Upon joining the program, I've learned how out of balance I was and how my body compensated for that. But up until the program, I've just been, you know, problem one problem after another, because everything impacts everything else. So I've seen a lot of these programs before, and they all claim to tackle whatever problem you have, but I've never found anything that seems like all inclusive, like this. I also have a micro discectomy of vertebrae, l5, s1, so I was a little hesitant to get active after that. Wasn't sure how much I'd be able to do, but I started, I think, three weeks after the surgery, four weeks after, when I started, I realized further into it, I was pushing a little too hard, because that's what I was used to, having the regression and like learning how little

you can do, and then working up to more strength and more control. That definitely made it easier to recover. It kind of changed everything, because I used to wake up and feel sore all the time. I still feel sore a lot, but now when I wake up, I'll do meditation, and then I'll do either routine or my own yoga routine, and it gets the day going so it helps me feel more in balance. And, yeah, it makes everything fit into place a lot easier. Yeah, it's kind of describable. I kind of feel like really high after it, you know, like, just energy everywhere, and, yeah, fully energized and ready to go, but at the same time really calm and aware of everything that's happening. I've been trying to get other people to do it, just because I believe everyone should be doing something like this, just to keep in balance. In Balance. I don't know. I think that there's a big misunderstanding what healthy is and what normal is. A lot of people think normal is just getting through each day, but there's more to it than that. You can actually enjoy your life. I definitely recommend to anyone. In fact, I'd even go as far as recommending it to people with mental issues, because a lot of mental things can manifest in the physical.

So I was one of my this guy's incredible. He's made his way through this program. His name is Tom, and for me, you know, I remember when I broke my back, I thought it was just physical. I failed to see how mental and emotional issues also stem. You know they change you. Pain has a way of changing your your mental health and the way that you view the world and the way that you feel things. And if anybody would have told me halfway in my recovery that the way I'm thinking and feeling has just as much to do with why my back's not healing as the actual biomechanics themselves, I would have written them off, and it wasn't until, like, really understanding what this is, which is, you know, when I say holistic, I don't just mean hips and shoulders and knees and ankles. It's like you This is about getting back in touch with your body and understanding that, and it's maybe just been neglected for
a really long time, maybe because we haven't had the time or the energy, maybe we haven't known what we need to do. Maybe somebody's made it too complicated, or we've had bad experiences like whatever it is, you've got this incredible body that is so capable of healing, and we're going to get into that night three. So real quick, I've got a really big surprise for everybody on. Wednesday. So it's night three of the challenge. So please make sure you show up tomorrow. Night three is going to be about hip rotation and hip mobility. I'll begin to discuss the next steps for you. Should you want to follow me deeper and restore your body further? So please, please, please try and show up tomorrow night. We're going to start to get a little bit more into the science, because I'm an educator at heart, and I think the more you understand on a scientific level, what's going on with your body, you can navigate the process of movement impairment so much easier because you're not It's not guessing. There's a strategy and there's a model. If this happens, then do this. If this happens, it means this. Then do this. There's a lot of answers in the science and the education part of it. So I'm going to be leading the last two nights with some some heavy information, which I think is just going to help you really connect the dots even further. Heather, you feel strong already. I can tell consistency will make it better. Yeah. You know, having a challenge, having these routines is great. Consistency is where the big changes are going to be. Sean, thanks for saying I'm the man for doing this. I appreciate you being here. It means a lot to me. Susan, no worries. We'll have replays available if you can make the live try to because I love this, this interactive back and forth. And more importantly, you all get to see that you're not alone. You know, I remember when I broke my back, it was like I thought I was just the only buddy who's I thought it was the only person who was suffering. And what I would have given to know that there are so many people out there who feel like they're like, stuck in this prison of a body and they're being withheld from doing the things that they love, and just knowing I'm not the only one walking this path. You know, I remember seeing people treat their body like garbage cans, and they never had to take care of it. They probably are now, but I'm having to do like, hours of rehab a day while the world just like left me behind. And I guess what I'm getting at is just being here, having a sense of community that you're not the only person dealing with this can be really helpful. Really helpful. Chris, the replays are going to be available for the entire week. I think we take them down on

like Tuesday or Wednesday of next week, so we give you enough time to check them out. You all did such a great job doing this challenge tonight. Allison, how this can help a sway back? Well, a sway back is the pelvis shifting in front of the shoulders, because we've lost that front and back dynamic balance. That's another way of just saying muscle imbalances is significantly showing up, and we restore that by starting to do what we're doing. Notice how when you're lying on the ground, your hips and shoulders are level, right? The pelvis is not pushed forward like it is when you're standing. So doing these exercises on the ground, and this goes for everybody. The floor is like training wheels. Okay, so think about this. If there's there's something called open chain movement. Open chain is like yoga, right? Think about your body's upright. You're able to twist and do all of these motions. There's too many variables, which is why, typically, somebody with movement limitations and imbalances, yoga can help you feel better, but you're going to notice that the more consistent you get, the less you can go. Because you're just deepening the movement impairment. You're getting a little bit more flexible, a little stronger, but we're not actually correcting the problem. We're just expanding the body's capacity to move. So it's kind of like a really good band aid. This style of training. It makes it really hard to cheat, as many of you are feeling like it's direct, it's simple. You're laying on the floor, and a lot of how the floor is going to help you right now is it reduces variables. It prevents you from bailing out in a transverse plane of motion, rotating or twisting your body, because the floor is the great equalizer, and if you have a hard time laying on the floor, you're specifically feeling your level of imbalance, because the body cannot move to a straight position anymore, and that will change over time, but a lot of this stuff is going to be floor based, because we need to level the playing field, and doing exercises on the ground, like we've been doing subtly, is like putting training wheels back on the body. It's like guiding when you're laying down, both hips are basically in the same position, and so is your trunk and upper body and both feet are relatively in the same position. It's called closed chain because the variables of motion are closed. They're fixed. So we can be much more direct and deliberate with what we get to work and why and how, and that is going to be a crucial part of. Your therapeutic, restorative journey is to minimize all of the unique ways that you're moving and start to focus back on optimal motion. Again, what I'm saying here is we have to reduce compensation, and that's what the floor work helps us do. So to answer your question, how we're going to help with a sway back posture problems and balances hip degeneration. I mean, you name it is by first relaxing compensation, shutting that down and getting your body back to a basic level of function, and then watch what happens to all of the unique imbalances that have been plagued you for plaguing you for quite some time. Tracy, I've lost so much strength and been so much pain. This gives me hope. I felt the same way first come into this. I mean, this what you're all feeling right now. This is, this was the genesis of why pain Academy even exists. I remember coming across this information, and I just felt hope and like I shared with you, not only was it like anger that I had never felt this before, or nobody ever recommended this, but it was like, I wonder how many other people out here who just need this basic information. I wonder how it can improve their lives, and how can I scale this to the population so they don't have to do what I did, which is pay somebody 250 to $500 an hour for this information. It's effective, but that's not. That's not a sustainable it's not, it's not really great economical way to do something like this. So you know, my, my vision and mission for this business was to get this information out into as many people's hands as possible and as accessible of a program as possible. So all of these aha moments, this feeling of like the lights at the end of the tunnel, this hope, this is what I felt, and it's why I've made it my life mission, and I hope when I share my story of, you know, being this elite division one athlete into a chronic state of disability and then now Reclaiming my athleticism and training for ultras. It's not this like I'm not a rare case. I'm not a one off. You can do this too. Now you don't have to go run ultra marathons. You don't have to go do something like that, but this is just I share my story, because it's an extreme of what can happen. Your body's amazing. If you and we'll get into this, like, if you cut your skin, it heals. If you break a bone, it heals. Your body has an incredible capacity to heal. What we have to figure out is why you're not healing. What about your movement and imbalances is just continually reinjuring and reinjuring and reinjuring your body? That's what we have to wrangle, and that's what I'm gonna help you do. And I've already helped you

start to do this by doing this challenge. So all right. Jasmine, your angel, You're sweet. Yeah. Katrina, thank you for giving back. I told everybody night one, I want to be for you what I wish somebody was for me when I started this, which is point me, show me the way, like just point me down the damn path. Tell me what to do. So, all right, that being said, thank you all for hanging out. You know, almost 600 people, an extra 12 minutes with me tonight. I will see you all tomorrow night. Let's have a great, amazing night three. Got an awesome surprise for you, and tomorrow night's going to be a little bit more hip, acute focus, so I'll leave it at that. See everybody for round three. Bye, everyone? Bye.