Okay, I think we are good to go. Can you hear me? Can you see me? Let's start there. Catch up with this group chat. Hey, Sandra from Atlanta, Georgia. Welcome David. Nervous System is beginning to respond. Awesome. Love to hear that. Robin, yes. Okay, cool. We got video and audio. Beautiful. All right. Well, welcome back, everybody. Before we get started, I'm just gonna catch up in the chat. Amy, you can reach out to us at [email protected] I'll put that in the chat. But the easiest way to send us an email and get in touch with us is if you just go to the enrollment page, or even our home page. There's a little orange little was it? Comment Bubble? There's a little orange button in the lower right hand corner, and that'll connect you directly to our team, so we'll be able to help you out from there, we'd love to help you. Nice, Robin, you've been listening to testimonials and wow, yeah, there's, there's a lot, and it's a fraction of what we have, because we had to be really mindful about just bombarding people on a page with that. But it's, I mean, it really is it really is life giving. It's really beautiful to see it and hear it and watch so many people have this experience. It's, it is the most fulfilling part about this. You know, before we get started, I just want to kind of talk about some of the comments I'm seeing. So first of all, Anne wrote, this was her first day without any right hip pain in three months. Excellent, Anne. I love hearing that. For those of you who have not had a breakthrough yet, I can't stress it enough that's actually normal. I mean, really think about the context of what we're doing here. We have tried to resolve this for the three days, right? This is day four in a problem that's been developing days, weeks, months, years, for many of you, decades. So I think you know, if you're somebody out there who hasn't had this huge like breakthrough, like Anne has, the best thing that you can do is to just give your body the space and time you're we are on your body's timeline. And some people it might be faster, some people might be slower. And you know, some of the things I'm seeing too, is somebody said, you know, I felt great yesterday, today, not so great. Or the first two days were good, and then it was hard, and then it got better. You know, as much as I wish this process of healing the body was just linear. It was just better every day from day one is great. You know the reality is, is that that's not how our body works. It's a little bit of an up and down at the start, but it's not a linear up and down, meaning you're riding the same wave all the time, like maybe you're used to what should happen with your body and your movement and your nervous system, is something that I'd like to call the progressive peaks and valleys model. So you're going to notice things get better, and then you might take a little dip, but the dip isn't as bad as it usually is, and it's not as long as it usually is. And then things get better even more and longer, and then there might be a little setback. And over time, we are going to have higher peaks that are going to last longer and further and fewer days in between the valleys the setbacks. And this is all just a matter of working

with the body, that's what it is, and having the flexibility to on the days that were maybe feeling a little bit of that setback energy, being able to find a really calm, low energy routine that just hits the nail in the head and gives you exactly what you need. And the days where you're starting to feel those peaks where your body is coming online and you feel great, that's when we can start to push it a little bit. So it's all a matter of just working with your body, you know? And I tell people, I often use a race car driver as a good analogy. No successful race car driver gets around the track in one gear. They have multiple gears for a reason. And what I'm going to show you, if you decide to take me up on the next steps, and we'll get into this later, is how to give your body different gears, right? There's different intensities, there's different effort levels. There's positions that calm down the body. There's positions and exercises that invigorate the body. And that's no different than you learning how to shift the gears. You got to learn how to work with monthly cycles. You have to learn how to work with your work schedules. These are relationships like they all are things that affect our body, and learning how to give our body appropriate movement to adjust as our needs change, sometimes daily, sometimes weekly, is crucial for long term success. So that being said, why don't we get started? Welcome back, everybody to. To day four, night for last day of the better hip challenge. I think I'm pretty biased based on what I'm seeing. We've had three great nights in a row, and tonight will be just as powerful, powerful. And for tonight, I'm going to dive a bit deeper into the science, and I promise it's going to be worth your time. I'm an educator at heart, and I want to help you understand your body on a whole new level, why other modalities maybe did not work for you, why you have not found that one stop solution yet? And tonight, I've got two golden nuggets for you that I truly believe could save you 1000s of dollars in trial and error and shave years off of whatever healing journey that you're currently on. Now, what I'm going to share with you, and I'll try to keep this as light and simple as possible, what I'm going to share with you is particularly coming from the National Academy of Sports, medicines, active, correct exercise. Active corrector can't even speak today. Corrective exercise program. This is backed by science. This is their current second edition. It's a phenomenal book. This is one of the first books that is taught for any corrective exercise professional within this field. So great, great read. I'll break it down for you. So my first golden nugget tonight is going to be understanding dysfunction, helping you do that. Now, you've heard me mention the word dysfunction over the past three nights, but what is it? Right? Let's quickly break that down. So dis means without and function means working properly, so dysfunction means things are not working as they should, and many of you have experienced it, muscles that don't fire properly, joints that feel stuck or the quick onset of fatigue and soreness the next day. That's dysfunction. And here's a really simple diagram. I'll try to hold this as close to you while I'm talking. Here's a really simple diagram that illustrates what creates dysfunction and movement impairment. So as you can see, we have dysfunction up here at the top right, and under dysfunction, we've got three main categories in this first category, I know it's yellow, so it's hard to see, so I'll just read it out. This is altered length tension relationships. This is muscle imbalance at rest, right? Are your muscles overly lax, like rounded shoulders or weak glutes, or are they overly tight, like stiff hip flexors or tight glutes. This is all about your nervous system. I'm sorry, no, this is about muscle imbalance. Over here we've got altered force couple relationships. This is muscle imbalance in action. So we've got nervous system and then we have muscular imbalance. How do your muscles actually work when you move? And ideally, they should all work really well together as a team. But if they're imbalanced at rest, they will be in balance that motion. Remember, we started off with a standing assessment that was without movement to try to see what kind of balance levels there are. If you're in balanced at rest, the body is not just going to balance and correct itself in motion. We're going to bring all of those imbalances when it comes time to move. Now this third category right here is called altered arthrokinematics. This is joint motion so imbalanced, muscles pull your joints into abnormal positions, causing irregular motion, stiffness, and over time, this can lead to damage and inflammation, which we'll talk about in a second, and all of this feeds the cycle of dysfunction. Now here's the key takeaway that I need you to have. These are not separate problems. Notice how there is a bar connecting them. They're all connected. Your body was developed as a single system right in the womb, muscles, nerves and

bones, these things all form together, interlinked from the start. The problem is when something goes wrong with our body, we like to break it into parts or pieces. We see specialists for individual systems. A PT might go after the muscles, a neurologist might go after the nerves, chiropractors might go after the bones, and each one can be helpful, but each one only addresses, typically, a part of the issue, not the whole system which is creating the dysfunction. For example, muscles can't be dysfunctional, yet nerves and other connective tissue are thriving and the bones move great. The nerves can't be dysfunctional, yet the muscles work properly and. Joint motion is optimal. But we can all get confused into thinking one system failing alone is the root cause, because this let's take everything apart and break it down into individual systems. This is the foundation of Western medicine. It is the root of most of our education. And the problem is, is that we fail to put it all back together again, and we think one piece can actually fix the hole. Now, this alone could be a five hour conversation at a minimum. That's obviously the very brief version of it, because we've got a lot of work to do tonight, and I want to teach you another thing. So let's move on to the second golden nugget. But before I share another concept with you to help you understand your body a little bit more, let me get a pulse to see if it's even worth the time to explain it. So I want everybody to type me in the chat if you want to learn a little bit more about the science behind some of this stuff and why, maybe you know going to treat one part of the body just hasn't worked well for you in the past. So type me. If you feel like you've done a lot of things, you've targeted a lot of areas, but they haven't worked well for you in the way that you've wanted them to. And you'd like to understand maybe why that is. Oh yeah. Lots of me, okay, yep, yep, yep, yep. Okay, all right. Thank you everybody for bringing the energy tonight. I love teaching this stuff, so let's talk about the real reason why we're here this and again, I'm gonna try to be a one man show here and hold this book and teach it. Okay, this is called the cumulative injury cycle, and as you can see, it's a cycle. There's no one starting point. It's a series of chain reactions. So let's start at the top. Let's lead with pain, because that's probably the easiest way to understand the cycle. So starting up at the top, we've got pain. We've got tissue trauma. Tissue trauma leads to injury. Injury leads to inflammation, which then sets off a haywire response with your nervous system, which then leads to muscle spasms. Muscle spasms lead to adhesions, best known as knots or trigger points. You know those really sensitive areas when you get a massage, achy muscles. Adhesions, if left untreated, they disrupt nerve to muscle communication. So basically alter how the nerves and muscles communicate, which then leads to muscular imbalance. Muscle imbalances, some become weak, others become overactive, teamwork is lost, and then altered. Joint motion occurs, which then leads to more tissue damage, and the cycle repeats itself again and again and again. Now let me make this cycle real for you. Let's talk about adhesions, muscle knots, right? Well, we might go to a massage therapist, and we might go after the adhesions, but what led to the adhesions, spasms, inflammation and the original problem a chiropractor might say, Your bones are out of position, but what moves the bones? Muscle imbalances, right? Nerves, the entire neuromuscular system. If we want to stop this cycle, we cannot go after one part, right inflammation, just taking Advil. We all know we just got to keep taking it, because that just addresses one thing. Maybe a PT might go after the tissue trauma, which is great. There's no hate on that at all. But if we don't correct the entire system, what chance do we have at resolving these problems to stop this cycle? We can't target one thing. We cannot go to a therapy. We might have some luck in experiencing some temporary relief, but one of the biggest reasons why these problems come back is because of this cycle, and to stop it, we have to go after all six nodes simultaneously, and that's what the Movement program does. At the center of this cycle. What disrupts all of this is movement. It's what you've been learning with me the past three days with really simple movement routines, right? We are dealing with the tissue trauma by relaxing and down regulating the nervous system. We are using gentle motion to reduce chronic inflammation. We're improving circulation, increasing blood oxygen and nutrient delivery, this increases to the soft tissue with each movement, every movement, gentle and simple, relaxes and reduces muscle spasms as the spasms relax, adhesions are then slowly being worked out of the muscles as the nervous system reduces its guard on soft tissue. Two inflammation and spasms clear up because movements being worked into the body. So we don't have

to have a reason to have adhesions we are with every breath, every rep, altering and improving neuromuscular control by Re educating the nerves on how to work properly, how to get the right muscles to move in the right joints in the right way. Again, right remember what we talked about. These movements are like putting training wheels on the body, making movement feel safe again, which then relaxes muscular imbalance by improving nervous system function, which is why so many of you are feeling that your assessments change right after, because we're addressing all of these key nodes at once. If you want true progress, then we have to first get clear about the cumulative injury cycle and what treatment therapy we are using to solve for which problem. And again, you might have some success. I'm not hating on any other modalities. They serve a point and a purpose in your healing journey, but going after one or two of those things for some time, if the cycle itself is not addressed, this is why results are short lived, and why we keep having to go back again and again or play whack a mole, and new things pop up, and this is what triggers the never ending cycle of chronic pain. I, as I'm sure, like a lot of you, were drowning in that cycle for years, thinking that going after one, blaming the nerves, blaming the muscles, blaming the disc, blaming the bones and the soft tissue structures or hard tissue structures. Just blaming one thing at a time would fix all my problems, and it didn't like I'm sure a lot of you have experienced now each little thing I tried, it was good, but it wasn't complete. It was missing me to address all of those things on a daily basis. It was missing me simultaneously addressing the components. And that's what I want for you. I want you to continue addressing all six of these things daily through simple yet very powerful, effective movements over the next year. That's what the five phase system I teach within the movement program is all about, which I'll talk more about after our movement routine tonight. That's enough talking. I hope that makes sense again, yeah, this could be a really long conversation. I'm seeing a lot in the chat. Rheumatologist blames fibromyalgia. Uh, yeah, we love to just take things apart and blame stuff, and we fail to look at how the entire body moves. Notice how we have an isolated one thing. Tonight, we are trying to integrate the system to move better as a whole. That is holistic therapy at its best now that I could go on a rant about this for a long time, so we'll I'll just end it there, because we I want to focus on hip stability and hip mobility tonight. Let's stimulate the larger hip muscles for the fourth night in a row. If you have any questions, you can always ask my team in the chat. Please keep your comments kind and appropriate and respectful. For tonight, we are going to need a little bit of equipment. What I have here is a belt. So this is a fabric belt. If you don't have, like an exercise a fabric strap, you could use a belt at home, like a belt that you wear around your waist, Jean, Jean belt, fashion belt. You can even tie up a dog leash around your legs. We just need something that we can press out into for some of the exercises. So I want everybody to make sure that we have a belt. If you just don't have one, I'll offer some kind of regression so we can do something without this equipment. And we need a yoga block or a pillow. We're going to be doing a lot of this stuff on the ground tonight. Maybe we'll use a chair, but I'll go slow and call it out as we do it sound good. All right, let's get this thing popping off. It's time to begin night four. There we go. Okay, all right, I want everybody to stand up, find that spot in your room where we can do some simple assessments. And we are going to start off tonight by just doing a really simple we're going to keep tonight very simple. Okay, let's start off doing exactly what we've done the past few nights. Let's march in place, swing the arms, lift the legs, kind of loosen out a little bit, and just relax your body however it wants to relax. First thing we're doing again is just a visual little assessment. And notice the fourth day of. Doing this, do the feet appear a little straighter, a little bit more underneath you? Maybe less staggered because we're not stable, maybe we're feeling a little bit more grounded, and I want you to pay attention to your balance. Right again, 5050, does it feel like we're standing equally on both feet and legs? Or do we notice there's more pressure on one leg than the other, and as you scan your body from head to toe, is there a muscle group or an area a joint that kind of has more attention than the other? Maybe it's a little tighter, maybe it's working harder. Just be mindful of your standing. And I want you to give me a score tonight. Just one out of 10. What does it feel like to be in your body? You can even rate emotionality, right? Are you anxious? Are you tense? Are you fearful? Or does your muscle? Does your body feel really rigid? 10 out of 10 is I feel so grounded, almost like after a routine good a one out of

10 is I feel really off, and I just don't feel good. I don't feel healthy in my standing I already want to sit down. Yeah, Lucinda, I wish I could tell the VA too to look at the entire body. My dad's a vet. He's going through the system, and it's it's hard to watch him do it. He refuses to do refuses to do exercises, pretty, pretty old school, and it's painful to watch what they're what they're putting him through, painful, and it's painful for him too. Okay. Now the next assessment we're going to do is, I want you to just walk around, walk back and forth in whatever room you have, even if that's only a couple steps forward, turn around couple steps the other way, and as you're walking, let's use your way that you're walking as an assessment tonight. Now ideally, your heel hits the ground and like a rocking chair, your weight should transfer smoothly forward onto the front of the foot so you can take the next step. What I want you to pay attention to is, is that the same rolling action on each side? Or do you feel like one side thuds? Maybe one side, literally, you can hear it hit the ground a little harder. So just walk back and forth and observe. Do both feet feel like they're landing the same? Does the weight feel like it's being transferred forward the same? Or is one really smooth, and one's like a little thuddy, it's a little choppy? Does it feel like we're kind of walking with a little limp, a little gallop? Does one foot feel like it spends more time on the ground? It's a little bit more foot contact time? Does one foot feel maybe you can even just hear it, you know, you could close your eyes and hear a hip dysfunction. By the way, somebody thuds asymmetrically on the ground. Think about a one out of 10. What would you rate your standing I'm sorry you're walking. A 10 out of 10 is you and I could go do a 20,000 step day together. No problem. After we feel strong, grounded, really easy and capable. Walking a one out of 10 is like, just doing this hurts. It just hurts walking, yeah? Allison, feet, want to turn out, yep. Uh, Anita, great observation. Feel more weight on the right. Gordon, more weight.

Yeah. Everybody share it. I'm gonna grab gonna get set up today. You're doing a great job just checking in with your body. You know, gait analysis is its own field of study and research, so we can make it complicated, but let's just do very entry level gait analysis. What is going on with the feet when we walk, and that can tell us a lot about what's happening with the hips crunching our left foot. Rita, okay, let's get moving. We got a lot of work to do tonight. I want everybody to meet me down on the ground. I want your strap close by, and I want a pillow close by. I'm going to be using a yoga block just to make it easier, so I don't have a huge pillow between my knees teaching this stuff. I'm gonna give everybody about 20 seconds to meet me on the ground, because, you guessed it, we're doing foot circles tonight for the fourth night in a row. Yeah, lot of a lot of challenges, I think, with this group walking. And that makes sense, right? Walking is our primary form of locomotion, and when you've got a leg in balance, each hip is going to experience significant different levels of force. No wonder why one hips tighter, or no wonder why both hips are tight. This is what we're going to aim to. Six. Okay, all right, let's start off lying on our back, straighten the left leg on the ground. Lift the right leg off the ground. If you want to challenge, you can just have your leg be held by its own strength. Or if you need to hold your leg, that's fine, too. We're going to start off with big, clockwise foot circles on the right foot, big and slow, and just like I called out last night, this is the fourth day in a row, we're being consistent. Try to observe and be a witness of what's a little different today. Yeah, it's still hard. Yes, these muscles are still probably sore and fatigue early. But is there any familiarity of the nervous system starting to understand? Oh, yeah, we do have muscles here, and they kind of are understanding how to work. It would still be early on if that was the case. But pretty cool to celebrate if you're having a little micro, micro bit of progress to share, sometimes we have to make huge progress in how the exercises feel before our body actually feels better, we have to get to some proficient level. Now switch the direction of the foot. Now we're going the opposite direction, even cadence, Nice, big, slow circles. Okay, now let's point and flex. Point the foot. Let's get those toes involved. That's what I want you to focus on tonight, the fourth night. Curl those toes down towards the ground and then pull them back. Curl and pull back. Let's wake up as much of this foot as we can. You. Up and relax. Now let's get the left leg up again. Keep it there by itself, or hold the leg if you need help. And we're now going to go big, counterclockwise, external rotation. Foot is moving out to the left. And if you're noticing one foot is stronger than the other, that's also why you notice probably a thud, why one foot slaps the ground a little bit, or why one foot. Turns out we are trying to resolve

that with this exercise. Nancy, nice, I feel more in body, even though it's not comfortable. No, probably not going to be comfortable until the muscle dysfunction is resolved. And then once function happens, this is going to be like, what do we do in exercise? I don't really feel much, and that's pretty wild knowing that this that that could happen. And it's wild thinking about what your experience is now, and understanding how much room for improvement is. What I want to know is how everybody moves and feels when this exercise is easy, what do your hips feel like? What do steps every day feel like? Now switch the direction of rotation, so now we're going to go clockwise, nice and slow. You know? What does it feel like to sit when the lower legs can support you beautifully. Yeah, Kim, lot of cramping today. Oh, nice. Somebody noticed their tongue. Also notice what your jaw is doing when the foot is dysfunctional. One of the ways we try to help stabilize an unstable foot is to clench our jaw. Notice if some of you are doing jaw circles, and also notice what that might have to do with TMJ or your teeth grinding. And I know it might seem like a huge stretch that a foot instability has anything to do with jaw function, but again, it's nerves. Every thing is connected. It's only in Western medicine that we view these as no way could the foot have any influence over the jaw. Why are we clenching our jaw when we do hip exercises? Why are you clenching your jaw All right now, point and flex. Point the foot, pull it back. Point, flex, point, flex. Tay, muscle imbalance begins in the face with paralysis there, all the way down. Oh yeah, Michaela, you were circling your jaw too, huh? Ears are probably ringing because the head is actually in line with your shoulders. I have to imagine, if we were to look at your side view, we would have the head forward all day long, and now that it's into alignment, might be a little bit, uh, tinnitus, sensation, maybe even vertigo. For some people, that's that's a non pain symptom of dysfunction, and that's what we're here to change. Okay, now go ahead and relax. We are going to grab our equipment. So here's what this is going to look like. I'm going to take my strap and I'm going to tie it up right around my ankles. And if you don't have a strap, you're just going to do the pillow squeeze part. So ideally, I've got the strap around my ankles and the pillow block, pillow folder in half between my knees. From the front view, this is all alignment, right? It's not like something is making the knees go wider than the ankles, try to get it as relatively aligned as possible. Now here's the exercise, and it's not going to look like much. It's not even going to look like I'm doing anything. What we're going to do in this position is two things. The first is pressing the object between your knees. So if you don't have a strap, all I want you to do is our knee pillow squeezes, like we did the past few nights. So the first action is to squeeze the object between your knees. The second action is to slide and press your ankles out into the strap, hold and then relax everything and do it again at the same time. Press your ank, press your knees in, press your ankles out. So it's a press and squeeze and relax. I should say squeeze and press, squeeze your knees and put pressure on the strap. Now that's simple, but it might feel like, what the heck am I doing? What does he say? This might feel weird. Because why would it feel good, if the hips dysfunctional, we are recruiting a symphony of really important stabilizing muscles that you might not have access to. So on one end, it would be kind of weird if this was like, oh yeah, this is easy. I got this. I can squeeze my knees in and press my ankles out, and I feel really strong. And this is effortless. If it's weird or awkward or like your body doesn't get it or it's shaking from side to side, we're doing the right thing. Now, it's just a matter of learning how to do this a little slower. Squeeze the knees in, press the ankles out, hold it for a second or two and relax. If the block wasn't here, and I had you and the strap wasn't here, and I had you do this motion, we would be internally rotating the hip, but because the block is here and the strap is around our ankles, we can't actually internally rotate the hip. But what we're doing is we are triggering the internal rotators of the hip, knee and ankle, to work together, and that, my friend, might be one of your biggest weak weaknesses, which is why this is, uh, what the heck is going on? Not only is this probably going to be a little weird and deceiving, because it looks simple, but your body's going through a lot. Everybody relax your lower back and relax your abs and breathe. If these muscles don't work, you will use whatever else you can enter the lower back enter excessively tight, dysfunctional core. Enter stiff, tight neck. You might be trying to do this with your breath, holding your breath, breathe, close your eyes if you can relax your face, relax your upper body. Diana, it's hurting your neck. I have to imagine, you're probably trying to tense up your neck. And if your neck is

super relaxed, maybe prop your head up on a pillow that might make floor work a little bit more accessible. Nice. Kelly got a little SI joint release with this one. Cool. We're only going to do this for like, another minute. Olivia, great. Call out, upper body is rounding off the floor. Well, if I reverse engineer that, chances are you've had to throw your upper body into most hip driven motion. What you're experiencing is you're now, you're now shoulder driven because the hips can't drive motion. So in a hip exercise, it's easier for your nervous system to throw your upper body into it, versus relax the upper body and just work on the hips. I also have to imagine the upper body feels pretty tight, collapsed and rounded for you, shoulders, neck might feel stiff. Maybe even Josh is as well. Nice. Joan, great. Call out left hip doesn't even want to work. Does it? Tie? Seems like a small motion, but hips are burning. Yeah, this one's really weird, but if we understand what we're doing, this could be an amazing game changer for you. Nice. Lynn, feeling inner thighs, beautiful. Okay, now let's switch it up. Now we are going to place our pillow or yoga block between our ankles, and we are going to place our strap around our thighs. If you do not have the strap. You're just going to do the butt squeezes from the first few nights. Okay, everybody that has the strap and something to squeeze between your ankles. Now we're going to do the opposite. So same thing, press out into the strap. So press the knees out and squeeze the ankles together holes for a second or two, and relax, press and squeeze and then relax, if you notice wobbling, that is your nervous system Trying to figure out which hip to do this with. Do I do this with my right first? Can my left? Let go first? That's the imbalance neurologically that we're trying to resolve. So if it's not too much trouble, close your eyes, relax your face, relax your upper body. Everybody. Take a big, deep breath. Let's talk to both hips, knees and ankles together, slowly. This is in a light switch on, off, on, off. This is a volume dial. Slowly squeeze the block between your ankles as you press the knees out, feel the hip rotators, the external rotators, the glutes and the inner thighs start to turn on. Everything unifies as a system, and then relax. Now, what this exercise does, if you did not have equipment, is externally rotating the legs. Right. Think about if I were to cut the strap between your knees, your hip would externally rotate, but we obviously can't rotate. So what this is doing is working on the rotating stabilizers of the hip, knee and ankle. What you need to do is observe what the hell is even happening right now? Where do you feel it? What's working hard? What's not working hard, and whatever shows up is not wrong. Function will happen over time. Your body needs more time. Ty, you feel it in the lower back on the left side. I probably have to imagine you've relied on that left lower back anytime you've tried to get the hips to rotate, probably the pelvis shifts up higher on that left side too. Could be the right side. Be intentional, nice. Nell, less wobbly, way more deliberate movements. That's awesome. This is meeting your body where it's at one rep at a time. I want you all to change your relationship with intensity. Think about, you know, if you've got a problem with like, a child, you wouldn't just, like, go really aggressive at them. You drop down to their level, and you'd speak calmly and you'd speak softly, and you'd speak empathetically, and you'd go slow so they understand what we're trying to do. That's what this exercise needs to be for you, way easier said than done. And. And if it's painful, we aren't pushing past it. Maybe just do the butt squeezes. If it's painful, we're kind of understanding what the problem is. The external rotators don't work, and there's a pain response when you try to rotate the hip. You if you're wobbly when you release, then you release too fast, slow down that release. See if we can get both sides to neurally relax at the same time again, easier said than done. Okay, now let's take our equipment off, and we are going to still stay in the same position. So equipment's off, I want everybody to grab the side of your pelvis. Okay, if you're looking at me from a bird's eye view, neither side of the pelvis should elevate during this next exercise. So feel around your pelvis and hold it this big bony structure stays still. Now, as we're on the ground in this position, what I want everybody to do is slowly lean your legs, your knees a little bit to the left, feel how the pressure moves to the left, back side of your pelvis, and then shift your knees over to the right. Feel how the pressure moves to the right side of your pelvis. Just do this a little left and right a few times until you can feel where is middle. And when I say middle, I mean your weight, your center of gravity is right in the back side of your pelvis, tailbone, dead center in the middle. I want your weight to stay in the middle of your pelvis, and your hands to stay on your pelvis, so there's no rotation. There's no one side hiking up.

Everything stays still. Lift the right leg off the ground, place it on the left knee, keeping the weight of your pelvis still, press the right knee away from you and hold it one minute. Ideally, this is really simple. Ideally, the pelvis is still our center of gravity, still in the middle, and we can rotate our right hip. If we can't rotate our right hip because of dysfunction, we might try to hike one side of the pelvis and use our back. We might roll our body over to the side and actually rotate the pelvis and spine, because you're doing whatever you can to compensate for the hip not moving. 30 seconds. Some of you might have to move your leg a little further out because we don't have enough mobility yet. It's okay. One day, this will be really simple and easy and feel really good. But that day might not be today, and just honor what you're feeling. Don't fight your body and your system. Try to be in this position as relaxed as you can, and breathe now undo the right leg. Same thing. Weight of the pelvis stays in the middle. Pelvis stays still, left thigh, left ankle on top of right thigh, press that left knee away again. Weight stays the same in the pelvis, and the pelvis stays in place. One side is probably going to be an entirely different experience, keeping your pelvis hyper still and stable and neutral, and that's okay. This is us putting the training wheels back on our body. Notice how we are reducing compensation. We're directly focusing on the action of the hip. Way. Easier said than done. Yeah, Joan, whole pelvis get it gets out of alignment. If you've got severe hip problems, it'd be weird if it didn't. That's why I'm giving you these cues, so you can start to understand, whoa, when I move my hip, why doesn't my hip just move? Why does my whole structure move with it? That's what we have to change. No wonder why things have probably been really painful and uncomfortable. Rio, your back is arching. Well, if you're trying to move your hip, but your back is doing it. Probably maybe one way to understand why your back might be stiff all the time because you're trying to use your back as leverage to move your hip, you. Uh, yeah, D, I wouldn't push the range of motion if there's a hip replacement. Okay. Now, go ahead and relax. So staying in this same position both feet flat on the ground again, your pelvis stays dead center in the middle. There's no rolling to the left or to the right. I want everybody to move their left foot back a half step closer to the hips. So move the left foot a half step back closer towards the hips. Come up onto the left toes like your left foot is wearing a high heel shoe, keeping your pelvis weight in the middle. Lift your right leg off the ground just a couple inches, and then set it down. Lift the right leg a couple inches just to feel the right hip work and set it down. I'm going to put one minute on the clock, Lift and down. Lift and down. Make this simple, the left foot is in a high heel position to initiate the stabilizing function of the left foot, arch and calf, and it's also making your pelvis unstable, so you've got to use your core to keep your weight of your pelvis in the middle, and it's okay, if this is overwhelming, one day, it won't be you could have a lot going on right now, and that's why we're here, because there shouldn't be a lot going on. This should be, yeah, foot can be stable, and my right hip can move, and there's nothing more to it than that. But if you're having a lot of wobbliness and cramping, that's why we're here, and it will get so much better over time. Okay, left heel comes down. Move your left foot back into alignment with your right now, right foot steps a half step back. Right foot goes into a high heel. Now, lift your left leg and notice if this is more stable, if this is easier, or if this is like substantially, almost a different exercise. Oh, yeah, let the cramps be again. Yeah. You can't cheat here. You can't compensate. We have to use the muscles that have been dysfunctional. Hence why a lot of you are going to run into cramps, spasms, and my ask of you is to recognize whatever your experience is. Is what's missing. I want to know what you feel like when this is like Vin, this is dumb, this is simple, this is silly. My foot can do this. My hip can do this. I'm stable. I'm strong. What is your hip and life look like, then that's going to be a really cool moment. Okay, now return both feet back to the ground, and we're just going to do one minute of pelvic tilts. Roll your pelvis forward so your back arches a little bit, roll your pelvis backwards so your back flattens a little bit, tilt forward and backward. I don't care how much range of motion you have. What I care about is that we start to improve how the pelvis moves, because usually it doesn't. When the hips hurt, everything just kind of gets congested, intense. Make it slow, make it easy, make it simple. That doesn't mean it feels great right now, especially if you've got lumbo, pelvic hip dysfunction. Right now, we're getting our back and our pelvis and our hips to move together for you, that just might be a significant challenge, and we need to honor that and recognize

it. Well. Joan, there's about 58 muscles that are being used to do this pelvic tilt. So don't focus on the muscles that you should be using. I want you to focus on just the motion of the pelvis rocking forward and backward. Okay, now I would love everybody to slowly peel yourself off the ground. Meet me in a standing position. If you cannot stand, then I want you to do this one sitting down. I. With with a block between your knees. Some of you, I think, had some aha moments last night about sitting tall through the front of the hips and doing our arm exercises. You can do that same thing if you want to grab a chair and put a block between your knees for the rest of us. Nice. Brenda. I'm glad it feels good. Yeah, Joan, that's an exercise worth revisiting. Okay, for the rest of us, standing up with both feet straight, or sitting down with an object between your knees, whatever feels better for you, take your hands, curl your fingers gently, pull the shoulder blades back, arms out to the side, and we are going to begin our arm circles. Yeah, third night in a row, nice and slow arm circles. And I'm sure those shoulders are stiff and sore, and all the things that your body's going to feel because we are addressing dysfunction, remember things not working in a proper way. Proper way is shoulders can work when we need them to, and we probably have about two to three minutes of this motion before we start to have any level of fatigue, right? Because we're not lifting weights, we're just moving our arm in a repetitive way. Oh, yeah, I know. I know now, yeah, now. Can't wait for the day where you can get on off the ground, I still feel like I'm getting on and off the ground too fast for this workshop. I remember when I started, it was like an exercise to get on and off the ground. That's what it felt like, nice and smooth circles. Now flip the palms face up, thumbs pointing back, and let's reverse those circles again. This is it can be hard if the shoulders are weak. So let's not make this harder by tensing up our breath and clenching our face and our jaw soften everything right now, find the easiest damn way to move your shoulders. Let's not make it more complicated than it needs to be, and this will get easier as time goes on. But if your shoulders don't work, well, why would this be easy for you? If we don't work our shoulders every day, why would all of a sudden the shoulders be capable of working when we ask them to take your hands, keep your fingers curled, hands right by the side of your head, and we're going to bring the elbows together and out, together and out. We're uh oh yeah, tensions the only way you know, yeah, me too. I am. I was the king of making things harder than they needed to be. I was like, holding my breath every exercise. I had such a bad relationship with intensity. It was like, Go big or go home. I took forever to learn how to actually relax into movement. Yeah. Deanna, this, this is helping your frozen shoulder. I love hearing that. Yeah. If your elbows can touch, it just means that your shoulder blade has great range of motion, and if your shoulder blade has good range of motion, chances are your mid back can move well. And if your mid back can move well, chances are your pelvis can move well too. But if your shoulders are rigid, What chance does everything below have it working? Well? Nice. Karen, much better range of motion. I want everybody to do the last four with me. So with me, start wide, come together. Wide, that's one. Come together and wide, that's two. Nice door. I love that. It's so much easier tonight. Come together and that's three nice. One more come together, and that's four beautiful. We've got two more exercises left. If you're sitting, I want you to stand up. If you're standing, let's make sure both feet are pointing forwards. Shift your body weight forward so it's on the front of the toes without falling forward like I just did. Shift your body weight into the heels back and forth a couple times. Find that sweet spot where we have equal weight on the front and the back of the foot. Arms straight out. Move your hips back like you're sitting down. Um, I don't care if you stop here, if you really want to challenge yourself, take yourself another inch or two lower. You can even go almost all the way down. Just don't rest at the bottom. If you even have that range. I want there to be tension and work in your legs. Yes, your legs are working. Yes, your shoulders are working, and I need you to breathe through it. So everybody, take a big, deep breath with me. Hold it and slow exhale. Betsy, come up a little higher if it hurts. One knee, 15 seconds left and burst into tears for the first time. Oh, tonight is fine, great. I love that. 543, everybody, one more big breath in. Hold it and exhale slowly and stand up now if you have sciatica, I'd probably recommend staying away from this exercise. Everybody else, I want you to bend the legs and reach down towards the ground, hands on the floor, relax your head, neck and shoulders, and from here, slowly send your hips a little higher, straighten your legs as best you can, and then come back down

out of it. Press both feet into the ground at the same time to straighten both legs and come out of it. So make sure we're not using too much of our upper body. Shake your head no and yes. I want your shoulders and upper body to relax, feel your legs support you. This is such a simple way to start working on strength and mobility. And yeah, you're gonna feel things burn and work because it's hard, especially if this is a movement pattern that is challenging for your body. Good. Keep it going. If you have to sit it out, sit it out. Maybe we're pushing too hard. Try half of the range of motion you think you should have? 10, 98765432, and relax, stand up and walk around. What do you notice is different? 30 minutes later, walking around, do you notice that foot thud change? Does it feel a little smoother, transferring your weight forward with each foot? Does it feel a little lighter. Do you feel like a little bit more connected with your body, like we could probably walk a little better, little more like the muscles are propelling you forward, maybe less a series of controlled falls, and more intentful, purposeful motion? Nice. Chris, and more balance. Love, it smoother. Ava, lighter, stubster, smoother, ribs more aligned with pelvis. Adam, nice. I love that you can feel that. Super helpful. Sam joints, looser, lighter, more fluid. Deborah, smoother. Oh, this is amazing. Emily, smoother, less thud. Left lateral. Malleolus is tingly, interesting. Michaela more stable. Miranda or marlinda, tired, that's absolutely possible, too. Great. Not as much pain in the hip from Tina good popping. Laura, more aware of your feet. Allison, better mind, body connection. This is incredible. Chris, steady. Marie, feeling more alignment. Back end feels like Gumby. Hopefully it's a good gum that's good Gumby, but probably definitely destabilize, because we're opening it up a little bit. Engaged. Katie, I love this. All right, everybody. What a workshop this has been these past few days, your dedication, your willingness to learn, your ability to show up, and for many of you make progress has been nothing short of truly inspiring and so fulfilling for me to see this, because I mentioned at the start of this challenge that my intention was to be for you what I wished somebody was for me just starting out, showing me the ropes, teaching me and guiding me and holding my hand, and before you even think about thanking me as we come to a close, even if you feel like I deserve a thank you, I want you to thank yourself. First Love. At the effort that you're capable of putting in, the daily discipline, the patience, the being consistent, the showing up to learn something and trying new things. This is the recipe for a comeback story. And if you've stuck with me this far, you literally have what it takes to do this, to live a pain free life and take back control over the way that you move and feel, and I hope that you really see that. Now, last night, I introduced this special offer to this group to take the next step and join me in the movement program for a year with added bonus programs and a month of free group coaching for only 999 tonight, I want to delve deeper, based on all the questions into what the Movement program is, who it's for, and how it can transform your day to day life. So to put it simple, the movement program is for anybody who wants to learn how to restore their ability to move from the comfort of their own home. This is for people who want to learn how to put themselves into the driver's seat, who want to take back control over their healing and their ability to move. This is for people who don't want to continue to endlessly shell out money for appointments and who are tired

of putting their healing in somebody else's hands. This is for people who want to develop a long term sustainable approach towards health and fitness and movement and pain relief. If that sounds like you, then I want you to type the number one in the chat. I want to make sure we're all in this together, and we all want the same thing here, which is relief and freedom and health and vitality. Seems some good questions pop up. Yeah. Oh, yeah. 11111, awesome. Yes, excellent. Okay, you are. You're with me. You're on board with me. All right. Look, here's the truth. If you're struggling with chronic pain or imbalances or old injuries that are stopping you from living the life that you want. Then right now, you have a choice. You can keep doing what you're doing, doing the endless appointments that maybe sometimes provide relief, but they don't really solve the real issues keeping you in pain. You can ignore the pain and try to fight your way through it. I got really good at that too. I know what that's like, but the science is clear, our bodies tend to not move better as we age, starting in our 30s, on average, we lose anywhere from three to 8% of muscle mass, flexibility, mobility, strength and stability and range of motion each decade. Now that can even be higher if nothing productive is done and our body is just deteriorating faster because we don't move on a daily

basis, or it can be lower and slower if we are proactive about it. Now, I mean, the options are simple. We can either like, you can try to figure this out on your own, like, unfortunately, I had to fumble through after I broke my back and I spent literally what should have been the best decade of my life going through all the trials and errors to figure out what really works. Or with me, you can commit to solving this pain today and get access to this proven system that I put a personal guarantee on to help you get out of pain and stay out of pain and get you back to living and moving your best life, feeling your best and doing the things that you love to do for as long as you love to do them. So for those of you who are ready to make that commitment, I would love to invite you to join the movement program. This is my complete system designed to help you rebalance your body, get out of pain, and, more importantly, stay out of pain for good. Over the past few days, with this challenge, you've had a small preview of what you can expect inside the program. But this challenge, these four days this week, this was just the beginning. The movement program gives you a step by step, 12 month system designed to transform the way that your body moves and feels through these really simple, easy to follow, daily routines. And all levels and body types are welcome instead of relying on weekly appointments, expensive therapies, dangerous surgeries that cost a small fortune, and leave your journey up to somebody else instead of just feeding your body Advil and Tylenol to reduce inflammation, the movement program gives you the tools that you need to heal yourself, all from the comfort of your home. It's amazing, and all you have to do is just simply log into your account follow the routine that I give you, anytime, anywhere, and unlike other programs that basically just give you a big, disorganized library of shoulder exercises or hip exercises, the movement program uses your feedback to intelligently adapt your program to your body and your imbalances. This is going. Give you the relief and the freedom that you need without wasting time on movements that do not help your body. So it doesn't matter if you have hip pain, back pain, foot pain, knee pain, shoulder pain, arthritis, bone on bone, injuries or any other movement related impairment or dysfunction, the movement program will adapt to what your body needs and provide a customized roadmap to get you the relief that you need. The point is, the method works, and this program works. It worked for me when nothing else did, which is why I'm so passionate, and I hope you feel that for me and it has worked for 1000s of students with almost any injury, condition and dysfunction imaginable. Many of you have seen those on the testimonial stories page that I shared last night. And if you're willing to invest just 20 to 30 minutes a day into showing up for yourself and your body, it can work for you too. And I promise the next calendar year is going to be incredible for you. And if you enroll today or by Friday at the latest, that's tomorrow night at midnight. Remember, I'm also going to give you $500 worth of bonus programs and one month of free group coaching for me to accelerate your results as best as possible. I'm going to share the link again for you to join. Remember the special for the bonuses and the coaching lasts until Friday, so you have to act now if you want to claim those awesome bonuses and benefits. For those of you who are ready to join, I cannot wait to hear about your progress. You can come to future challenges and share it with other people, like I'm seeing a lot of members are starting to do tonight. I cannot wait to be a part of your success story and make a comeback with you. I could go on talking about how it works and all sorts of results that you can achieve when you're willing to show up and give your body the time and attention and respect that it deserves for a few minutes a day, but I'd rather just show you. I'm going to try again to play a really short video of what it's like to work through the movement program. That way you know exactly how it works, this will answer a lot of questions, so I'm going to stick in the chat and answer as many as possible. Let me see really quick. Oh, okay, video's not working, so we're just going to stay in the chat and answer it. Margaret, is renewal another 999? Or does it get discounted if you want to continue after year two, which is what a lot of our members do, it would just be basically the same rate for another year. You know, when you complete the program, I'm going to basically give you four options. The first three are the most important you've at the end of this program. Now have a customized movement routine so you can continue to follow that and progress it, or because the movement program adapts to your needs, you're going to have carved out your own unique pathway, which is great, and I love that for you, but that also means that there are exercises and really

awesome routines that you have not experienced. So the second option is to keep your current movement practice that you spent a year building, and I'm going to teach you one to two days a week how to be playful and explore some of the other things, just to keep the education and stimulation going. And the third option, and we have a lot of people choose to do this, you have the ability to do the program all over again. And I know that might sound a lot to bite off another Yearly Program, but you're not starting over at square one. You've got a significantly better functioning body. You are going to experience the movement program differently in year two than year one. Maybe the exercises and routines that you hated because things didn't work. Are Now your favorite, because you've recognized how far you come, and it feels good getting these muscles and and joints to move in that way. Is it mellow exercise like this? Yeah, so it is mellow the first phase, the first two months, is all restorative. I'd say this was even a little aggressive with what the first two months are, because the first two months are about down regulating the nervous system, reducing compensation, finding low energy, simple, effective ways to start making a change in your movement patterns. And then, as you move up into phases, it progressively gets harder. We start getting more nerves and muscles to work together, and then we start adding some little bit more dynamic motion, compound motion. Let's see, yeah, Lucinda, we might be doing a back challenge coming up. We might be doing that soon. Let's see replays on your program like these four days. Cheryl, I'm not too sure what you're asking. Maybe you can ask it again. Oh, great, question. Can it help torn labrums and arthritis and hip? So here's the thing, let's talk about arthritis first. If it's the kind of arthritis that. That develops from movement pattern problems like one hip breaks down more than the other because you put more load into one hip than the other. One of the best treatment protocols and strategies for arthritis is movement. And you can look that up on any treatment plan. Physical exercise is one of the best treatment protocols. Now what my plan is with the movement program for you is to make your emotion as supported and as efficient as possible, which means there's less in wear and tear on the joints. Now one of two things can happen, either we get to alleviate the arthritic pain because you're moving better, or we actually get to slow down, and in some cases, reduce or stop the progression of the arthritis, because we are no longer damaging the body faster than our ability to heal it. Let's see. I think that I know there was another part to your question. I think it just got lost in the chat, oh, labral tears us getting the muscles to work and support and stabilize that joint around the labral tear is going to be significant for you. So yeah, we can help you out with that. Whether or not exercise will help heal a labral tear. It depends on the severity of the tear, and it depends on if this is the first time that it's teared. So I think there's a little bit of missing history that I would need to answer that more accurately. Lucinda, I do not have a neck challenge, but the back challenge goes after the entire spine, cervical, thoracic and lumbar. Yeah, sciatica. Look, let me make this really simple. I'm seeing a lot of will this help for sciatica? Will this help with a bulging disc? Will this help with arthritis? Rheumatoid rumor, rheumatoid arthritis, will it help with my necks? Will it help with bursitis, any condition you have, can be improved by improving your movement. I understand this. Can this work for this? Can this work for this? This is an entire body system. What I need you to understand is any pinpoint issue, acute problem you're having with a hip or a disc or bursitis or bone on bone, one side, one joint, whatever it is. These are conditions that show up when the body loses function. They did not happen this year. They happened 10, 510, 1520, years ago. I think we've all heard, you know, a heart attack at 50 starts at 20. It's the decisions and the actions we make today that lead to these problems. Alzheimer's in our 80s starts when we're 50, and the life choices that we make now, whatever condition that you're happening, that that you're experiencing, is not something that just started developing. This is often days, weeks, months, years and decades in the making, and what we have to do. Because this is not just an area failing. Maybe that's what an MRI shows. Maybe that's what your attention shows. This is the subsequent result of the body losing function, our range of motion being disrupted, pain, altering the way that we move, compensation taking over, altered nerves and muscles being recruited for faulty movement patterns. We have to resolve this problem holistically. We are not going to focus on a bulge. We're not going to focus on arthritic hip. We have to focus on you as a person, helping your body move and feel better. That's it, period. We cannot zoom

in on an area, kind of like I talked about dysfunction. Nerves, bones and muscles do not fail alone. They don't work alone, and they don't get injured alone, and they don't heal alone. If we are going to help you out, insert any condition. It starts by giving your body the full approach period. And that's what I'm going to help you do. That's what the Movement program is designed to do. Okay? I'm probably going to take one more question. I know we're going 13 minutes over. Rhonda, great. Can we do other exercises as well as weights and yoga? If you're if you're already doing weights and yoga and activities, great, keep doing that. I don't want you to start pain Academy and stop doing what you love. Those are two big changes in your life. If we're better, we don't know why. I would have to imagine it's because we've improved movement. But I want to help you know, and one of the biggest common denominators and people who have problems with their body is we're often trying so many things. Start, stop this, start, stop that, that when we feel better, we don't know why, and when we feel worse, we don't know why, keep doing everything that you're currently doing, and add pain Academy into your life. This is called Healing Through addition. So when you do your normal yoga or weights or running or cardio or whatever it is, and the only thing you've done different is add this stuff into your world and join my program. Do. Notice how, if you start to develop better range of motion, if you can recover faster, if you can push your body harder, if you can do more things for longer, it's probably because of the program that we've added into your life. Use what you're currently doing as like the Lipman's test. Use it to understand like man right now, when you play pickleball, you have it takes five days to recover, and you can't really push it past one or two games. Add my program into your life and notice if you got a little more pep in your step. Now, use your life as the control to see how adding these movements in is making and improving the quality of life. It's making it better. Okay? Catherine, nice. You just signed up. I can't wait to hear about your project and hopefully your progress. Hopefully I'll see you in the group coaching calls too. That'd be great. Yeah. Deborah, as as long as you can get on and off the ground, this program is for you. As long as you have the strength and mobility to get down to the floor and then stand back up again, the vast majority of this program is going to be accessible for you. I've designed it for that because I could hardly get on and off the ground. And this program was what I needed when I was going through the chronic stages of breaking my back. All right, everybody, I want to leave you off with this. If you need help, if you have questions, me and my support team, my entire my entire team is here to help you out. Please reach out. Respond to the emails that we're sending you, respond to the text messages. Go to our website or the enrollment page, open up a little chat in the lower right hand corner. That's the easiest way that we can connect. It's really important to me that we get your questions answered. And for those of you who want to learn and are ready to put in the work, let's do this. All you need to do is show up, and I am going to show you exactly how to do this, step by step, day by day. I created this program to be what I needed because I was lost, stuck and confused, if you need guidance, if you want something to pour your energy into over the next year, this is what, this is what you have to do. And I'm going to show you, like I said, exactly how to do that work. And all I ask is that you try and you show up. And some days you're going to be able to get full effort. Other days or not, I'll show you what to do in those days. Just say yes to it. Say yes to your body, and let's see where we can be by this time next year. Okay, I think I've given you everything I can at this point. I can talk until I'm blue in the face, because I love doing this stuff. But all the FAQs, Selena, the bonus programs, all that stuff is going to be on the enrollment page. Please check it out. I hope to see as many of you take me up on this as possible. And until then, take care, everybody, and use the tools that I've given you. We'll talk later. Bye, everyone. You.