All right, hello everybody, and welcome back to night two. Before we get things started, let's start with the basics. Can you hear me? Can you see me? It's usually really good place to start. Let me know in the chat. I

howdy. Christy, welcome autoimmune joint damage from Poppy. Yeah. Okay, we got audio and video, excellent. So real quick if you're having any loading issues, if there's any lag, it's often best to just refresh the page that might just refresh your connection. Let's, let's connect really quickly. You know, last night at the start, our servers got pretty overloaded, 1000s of people, which is amazing. It's a good problem to have, but it was a problem. Nonetheless. 1000s of people flooded the room at the same time, and so I think there was, like, a bandwidth issue. So we're gonna give it just a few minutes for our event to start tonight. So hang tight. I figured this could actually be a really good opportunity to catch up regarding last night's workshop. So while we just wait for people to start trickling in, I would love to hear one thing that you learned or discovered, or maybe one, aha, light bulb moment that went off for you with your body maybe connected to the dots. I'd love to hear from you about how last night went. I'm already catching up in the chat. Really cool stuff. Tracy Ellen said she was shocked when I got out of bed this morning. Didn't have to hold on to my wall. That's amazing. Greta writes in, not gonna lie, I was surprised how one hour with Vinnie made my gate so much smoother than it has been in weeks. Amazing. And I was talking for a good part of that hour, right? We really just did about 30 minutes of work. So the fact that that 30 minutes of movement was was impactful is amazing. Natalie, surprised about the ankles. Yeah, Kim, don't push it. Be gentle. That was kind of the common theme of night one, wasn't it? Danny, simple is better, yep. Oh yeah. A lot of people got that mindset. Takeaway, the reminder to slow down and be intentional. Not try so hard, not push so hard. That makes a lot of sense, and how was the outcome, right? Did that approach to that mindset of let me not try to force and push my way through discomfort, but actually work with my body, because it's on my side. Did that lead you towards better success? That's that's the question we got to ask. Deanna, reminded a relaxing nervous system. Yeah, it seems like a lot of people had a lot of aha moments with their feet. How, how surprising was that foot exercise? You know, one of the cool things about what I'm going to share with you all is it's not complicated, and in fact, it's so simple, and because it's simple, that's why we really get a look under a microscope, like, what's really happening with the ankle, the hip or the shoulder, whatever exercises we're going to do. You know, it can be so easily executed, and in its simplicity lies the answers. And you can use, you can reverse engineer each exercise to say, what is going on with my body and why am I having the experience I'm having? So it sounds like a lot of you did that. That's amazing. Some people notice hips were a little better today. Did anybody notice that there was an emotional component last night? Were any emotions stirred up during the exercises? Or did you feel like there was a release after getting back into your body and grounded like that? Anthea blew my mind. Yeah. Cat could not have walked all weekend, and you woke up this morning. Was pretty good. You took nine dogs on three walks, and I was relieved being able to walk. Well, that's amazing. Those dogs love that you showed up last night, absolutely. Oh yeah. Carissa, yes, weeping, yeah. Lot of Rosie, such a release. Joanna felt calmness. You know, we're obviously going to be focusing on the biomechanical, the physical, the physiological aspect of this. But what I want everybody to notice is also, like the mental health part of this. Is there a tapping into new emotions? Is there releasing that pent up tension? What does getting back into your body do for your mental health and your your emotional well being? That's what I want everybody to pay attention to tonight. Last questions, was sleep different? Today was sleep different last night? Did you notice it was easier to go to bed? Did you sleep deeper? Was there less tossing and turning? Did you wake up a little more refreshed? It more refreshed? Maybe you woke up with a little less pangs or twinges. Yeah. And again, it's very early on, right? It's, it's been one night of this, but it's always worth examining. If there was a change cat calmness, yeah, awesome. Christina, better sleep. Idol, you're doing my movement program. Is this program going to be different. Yeah, this is, this is just a snapshot of what the Movement program is. So if you're already member of the movement program, absolutely, you're welcome to be here. But this is really kind of like the beginner's level. It's like the pre movement program stuff. Yeah, less hip pain. When, when sleeping? K, okay, well, what do you say? We get things going tonight. Great feedback, by the way. And thank you everybody for sharing that I whether there's you know, change or not, we're on day two, so I know probably many of you are seeing other people's experience and wondering why that hasn't happened to you yet, or maybe you have a lot to share. Whatever it is, this is day two of a process, and just acknowledge whatever pace your body's going to move at. We're kind of on your body's timeline here. All we can do is just keep showing up and putting in the work. So let's, let's really start off night two by acknowledging last night. I really think we got off to a great start. So again, thank you for everybody carving out time for an hour for this I'm excited to see, based on how last night went, what the next three nights bring for you, and in the chat, I mean the overwhelming majority last night, and what I'm seeing in this chat right now, mentioned that you felt and moved better by the end of movement routine night one, which, let's face it, is a huge win. Here's why that's a huge win. It's a win because all of you are unique. All of your problems are unique, and in many ways, are exactly the same. This is why the vast majority people right, 1000s of people in this chat, all with different issues, symptoms, backstories, lifestyles, past injuries, current injuries, and different environments, completely different lives and problems and scenarios all felt better doing the same movements. Well, why? How is that right? Don't we need some super unique solution for our unique problem? Well, the answer is because the movements that I'm showing you are rooted in the tenets of our biology, our physiology, our biomechanics. They're rooted in the tenets of our nature. And there's a core principle of mine that has served me so well, and I want to share it with you. Here's my golden nugget for you tonight. If you listen to one thing from me tonight, please have it be this and let it sink in. What I'm going to share with you could shave 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, kind of like what we did last night and what we're going to do for the next few nights. Let's get the right side of the body to start moving and feeling like the left side. Let's balance out the front and the back muscles that all move our joints, and then let's watch what happens. Most of you will find that restoring your muscle balance, basic capacity to move, will actually tune up and resolve a lot of the unique problems that have stacked up for you over the years. And that's the golden nugget, basics before specifics, I repeat, master the basics before searching for specific solutions. Most people do the opposite of this, myself included, that we go on an expensive, hyper specific hunt, looking for that needle in the haystack, thinking that we need some Ultra unique, complex solution to fix our problem, when in reality, a lot of what we are feeling is the result of basic motion being lost or disrupted. Now, 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 simple movements every day, and the results from here can begin to compound. This is what happens when you re educate your muscles on how to work properly. And the best part for me last night was seeing hundreds. In fact, I think it was like close to 1500 people have this aha, light bulb discovery moment in real time that you actually have the power to influence your body greatly, right, especially if they're doing something once. And this goes back to what I brought up last night, which is there is a massive difference between active therapy and passive therapy. For reminder, passive therapy is you bringing your body and somebody doing something to it, like bringing your body to a. Lab and having a trainer stretch you or you lying down on a massage table, and somebody else working on your muscles for you. And there can be a benefit in that, no doubt. But what about in between those appointments when you are not paying for somebody? What about the part where you have to reinforce these changes daily? What about the part where you have to teach and show and guide your body on how to work. That's active therapy, and active therapy can be done whenever, wherever. With active therapy, you place yourself in the driver's seat. 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 it just needs a reason to change, and these movements trigger those adaptations and reasons to occur. Now, last night was just one way to make a change. My goal for tonight and the next few nights is to build on top of what we've done, because if it helped a little bit. There's no need to go reinvent the wheel. Tonight, we are going to have a similar structure, so plan on hanging out with me for probably about another hour, a couple more minutes of me talking. I really want to set the stage, and then we're going to move for about 3040, minutes. We're going to do a new movement assessment tonight, and we're also going to do two new exercises for the shoulders. Now, why the shoulders? Why the upper body? Right? Everybody's here for hip pain. Our entire body weight is supported on two legs, right? I want you to think about a building that is suspended by two large columns. If the top of that building is leaning over, even if it's just slightly, one column has to bear significantly more weight because the top half of the structure is off balance. Now, many of you felt this last night during our standing assessment. Right remember how it probably didn't feel like you were putting weight equally on both legs. Your weight wasn't evenly distributed, or maybe one part of your body was experiencing a lot more tension than another part. Now imagine this upper body that's being supported by our legs. Imagine this upper body twisting or rounding forward or being offset to the side these two vital support columns, which is our legs. What do they have to do to support a twisted imbalance, misaligned, rotated upper body position? Well, the answer is quite simple. One hip has to work harder than the other hip or do something different than the other to make that real for you. When the upper body is off balance due to shoulder dysfunction, like one shoulder being higher, higher, one shoulder being tighter, one hip will become tighter, or maybe both can stiffen up to provide more support. This stiffness in the hip leads to a further lack of movement, which robs you of developing more support. This is a reactionary survival mechanism called muscle guarding, and long term, it creates a whole host of problems. And the question becomes, how much longer can your hips compensate for upper body mismanagement or dysfunction before hip tissue failure sets in, before pain limitation dysfunction and symptoms or life changing disability sets in, and I hope that starts to make sense. Okay. Now I digress, to put simply, your shoulders and upper body have a huge impact in the way that your hips move and feel, and you might be feeling that's not true at all. My shoulders don't have any problem. We're going to take a closer look at that tonight, so we are not going to neglect a really important joint, which is your upper body, your shoulders, that would not be giving you a very thorough or well rounded strategy to improve how your entire body feels. So that being said, just like last night, if you have any questions, please ask it in the chat. I've got my team live here. Keep your questions kind and appropriate equipment. We do not need a chair tonight, so all we really need is some room to lay down on. Grab a pillow or two to make it more comfortable. That being said, let's go and get started. So we are going to start off tonight with the two assessments that we did last night, just quickly checking in to see what's going on in our body. So I want everybody to stand up with me. Let's take your socks and shoes off. I want you to feel the ground underneath your feet. And once you're in a standing position, I want you to just lift your legs, swing your arms, kind of loosen up a little bit. And after you've taken a couple marches, go ahead and relax. Stand in place so. First thing we're doing is looking down at the feet. Naturally, are both feet pointing forward? Or does one foot point out a little bit? Now this isn't 100% the case, but chances are, if one foot does point out that hips tighter, and chances are the tighter hip on that side also has a tighter shoulder, because nothing works in isolation. Sometimes people have the opposite experience, but that's a different conversation for a different time. Let's keep assessing as we're standing here. Do you feel 5050, or does it feel like there's more weight on one leg. Maybe we're 6040 maybe it's a 7030 you're just trying to assess where the weight distribution is in your legs as you scan your body from head to toe. Is there a muscle group or a joint or an area that's working harder or more than another? Maybe the right, lower back, lower abs, maybe your right side, your neck is tight. It's a butt muscles clenched. Maybe the hamstring, whatever it is, just do a scan of symmetry. Do you feel like there's equal weight distribution, or is one muscle group kind of a little achy? And as we stand here, I then want you to interlace your hands together behind your head, pull your elbows back and wide so shoulders come back together. And the first thing I want you to pay attention to is, did you bringing both hands behind your head. Does that change your weight distribution? Does that change maybe pain or symptoms or any imbalance that you're feeling, just put a yes or no in the chat. Does interlacing your hands together behind your head have any impact on the way that your legs your weight is loaded, or where you're feeling muscles work? Brad resound, that's a yes in all caps, yes, yes. Kira, yes, yes. More balance, yes. Okay, well, why? Why does changing our shoulder position impact the way that we are resisting gravity, because your shoulders play a crucial role in weight distribution. You could be chasing hip pain and hip pain and hip and balance for years, but if your hips are just reacting to a dysfunctional shoulder, one rotated in one higher body, slightly offset, and that's why you're experiencing a hip imbalance. No wonder why? Nothing

you're throwing at the hips is helping. Yeah, and I'm going to show you how to change that. Interlacing your hands together behind your head could take you from a dysfunctional, contorted, misaligned upper body position, and it doesn't need to be a lot. It can just briefly put both arms back in the same position, reducing an asymmetrical load on your hip, and boom, we've already got a loaded response change. Let's keep diving deep. Now standing up so we're still standing, both feet pointing forwards, keeping your legs straight. We're not going to force this. We're just assessing mobility. What does it feel like for you to bend forward and reach towards the ground? Think about a one out of 1010. Out of 10 is, my legs can stay straight. This is easy. All that motion is in the hips. I feel pretty mobile and strong and loose and fluid. One out of 10 is, oh, my God. I can barely even bend past my knees. It hurts. My body feels like that. Movement is so unsafe. I'm apprehensive. Just doesn't feel good. One out of 10, what is your basic bending pattern feel like for you? And also, by the way, if your hands went behind head and the symptoms increased, there's also a reason why we'll save that for at the end of class. Lot better, yep. Okay, all right, now let's do our new assessment. Standing up again. I want you to shift your weight over into your right leg and lift your left leg off the ground, and we're going to stay here for 2030, seconds. And I want you to evaluate right now. I'm standing on my right leg, which means I'm testing my right hip stability. How stable are we? One out of 10. Don't share in the comments yet. One out of 10. How comfortable and secure is my balance relying on my right leg to support myself. 10 out of 10 is my upper body's relaxed. This feels pretty, pretty darn easy. Could probably do this for like a minute or two without really much problem. A one out of 10 is, it's just too painful. I can't. Even lift my leg up, it immediately hurts. Maybe a five out of 10 is I can do it, but, man, I'm really having to shift my spine and my shoulders are really trying to help out. Don't really feel that stable. Think about what you would give your right hip stability rating, one out of 10, and once you have a number switch, shift your weight into your left leg, lift your right leg off the ground. Now we're testing our left hip stability. And stay here for for about 20 to 30 seconds to get a good reading. What I want to know from you is there a difference? So share in the chat. One out of 10 what your right hip was stability wise and what your left hip was stability wise. I want those two numbers side by side. I want to see the disparity between this group, how stable we are, how unstable or how much of a disparity there is between right and left leg. Two, right, one, left, all right. Vic, I gotcha. Five, right, left. D, same, okay, three, right. Instant pain on the left hip for Anthea, okay, yeah, so, so pretty big disparity between this group. Now, what we're going to do, let's let's just humor me on this. Let's see what your shoulders have to do with your hip stability. Interlace your hands together behind your head, shoulders back and down. Stand on your right leg better, worse or the same. Then stand on your left leg, better, worse or the same. What does you putting your upper body into a more level shoulder position do for your hip stability? And I just want to know better, worse or the same.

Let's see where we're at as a group, better, worse or the same, hands behind head and

Okay, let's see right, left, better, better, better, minimally better, Don okay. I think the chats coming through a little slow probably get a flood of messages right now. I think we got 1000 people typing at once, and that's all good. So if there's any change, whether it's better or worse, you're learning right now, in real time, your shoulders are having an impact on your hip function. Now we've got to figure out how to go restore shoulder function so they can stop impacting your hips like this and actually give you better stability and more support. Okay, let's get things moving. It is time to do our exercises. So, oh yeah, lot of better. Slight better, somewhat better. Okay, we can talk about by, you know, we can talk about the the nerdy science stuff afterwards, if you want to learn more on why that is. But we'll leave it pretty light, because we got a lot of stuff to do tonight. Okay, I want everybody to meet me on the ground. Have a have a pillow close by. Probably going to need it in a minute or two. Let me get my camera set up. There we go, and we are off. Alright, so we're going to start on the ground. And you know, last night, we started with our legs over a couch or a chair, just for time wise, we're just going to get right to it. So let's start out by moving our left leg into a straight position, foot pointing up, lift your right leg off the ground, interlace your hands together behind your right leg, and we're going to start off with big, slow foot circles. And yes, this is our second day in a row doing this. Yes, yes, you're probably going to feel a little sore or stiff, or you're going to feel something probably, if there's a lot of weakness in the foot. Now this is where I want you to be a little mindful here. Day one, I introduce this exercise to you. Day two. We're not a beginner with this. We've already done this. So can we get a little more out of it? Today, I want you to focus on the cadence of your circle. Am I going fast through one area and slow through another? I want you to focus on keeping a nice even. In smooth cadence throughout the entire circular motion. Make this as simple as you can. If you're wincing your face or holding your breath, you're trying way too hard, let's just get your right foot to be a right foot again and work really well when it wants when it needs to. Now switch the direction of the foot and look, I don't expect this to be a miracle. This is probably the second time we've done this. I'm sure it's still going to be just as hard as the first time, but today, I want you to notice, does it feel familiar? Like it's maybe less of a shock to the body. Yes, it's still hard, but does it feel like you've been here and you've done this before? This is the nervous system starting to remember movement patterns already on day two. If there is some familiarity, maybe there's just as much hard work, but there's less of like a shock. The nervous system kind of understands a little bit more of what to do. Keep this foot moving nice and slow, good cadence, and now point and flex. Curl those toes down when you point away, pull the foot back. When the toes come back, point and flex, you might get some cramps in the bottom of the foot. That's just dysfunction working its way out of the body one movement at a time. Don't be afraid to get those toes involved and switch legs. Now we have our left leg off the ground. Interlace your hands together behind your left leg. We're going to start off doing big counterclockwise circles. Take your time.

That foot moves out to the left, big circular motion. Again, pay attention to cadence on this side. If you felt a difference in hip stability doing our single leg stand test, you're going to feel a difference on your feet. Because why wouldn't you the difference in your foot function, how one foot's more connected, smoother, stronger, more endurance, rich, whatever we want to say, that's one of the reasons why one hip works a little better and it's a little more stable. Us getting both feet to have the same capacity of function is one of the greatest ways we can begin to restore bilateral hip balance, because now the feet are doing more of the same thing, so the knees are going to do more of the same thing, and the hips are going to start to do more of the same thing. It's a bottom up approach, and it tends to work really well. Now we're going to go clockwise, so same foot, big circular motions, going clockwise again. We are we are day two masters. We're not beginners here now. So quality, be mindful of your cadence, one circle at a time. If your back spasms, it's probably because it's in alignment with your hips and your shoulders and your feet are working. So breathe through it. If you can listen to your body though such a simple position can can really put a massive level of change, because the ground is hard and the ground is straight, and if your body is normalized dysfunction and in balance, the floor might be very hard to deal with. It was very hard for me at the start, but it will get so much better the more consistent you are. Someone asked, why does it make my arches feel weird, probably because they're being used point. Now it's point and flex your foot. You got to think about how stiff are your shoes, how hard and flat is the ground. Our arches don't really get a lot of function and movement in them when our feet, when our shoes are so rigid, they're like shoe coffins, and every step is the same because we're all walking on flat machine ground, so our feet don't get much stimulation with our day to day, even if we're getting in 1000s of steps. But this exercise really helps to stimulate all of these little intricate muscles in the feet that our shoes and our modern environments just do not anymore. Okay, beautiful, great job. Okay, now put both feet flat on the ground. Let's grab our pillow. We're gonna fold our pillow in half, place it right between our knees, and I'm gonna put two minutes on the clock. We. Going to start to do our knee squeezes, squeeze the pillow in, hold for a second or two and then relax, squeeze and relax, squeeze and relax and again. You know the intention of this exercise is not strength and power, it's neuromuscular activation. So take a deep breath. This isn't about your abs or back working. This is about your brain, central nervous system talking to both hips together at the same time, if you felt a difference in hip stability, you're going to have an imbalance here. So go slow. See if you can feel it. See if we can work with our hips. Is one hip trying to jump the gun? Is it? Is it trying to squeeze harder or more? Are we trying to move both knees over one way. Can we just calmly and simply ask both hips turn on together? Think of this like a volume dial, right? We're slowly turning the hips on, holding it for a second or two, and then slowly relaxing, slowly squeeze those knees together, hold that pillow, and then slowly relax. I don't care if you only get in 1520, really good reps. This is neurological that we're going off of right now. First, we can't train a muscle if we can't talk to a muscle. So step one is, let's open up communication again. You know, just like when there's a problem with a relationship that's close to us in our life, what is the solution? Oftentimes, it's communication. We don't tend to really make progress with with lovely, healthy relationships by just using force and power, right? It's a conversation that needs to happen, and these exercises are the beginning conversations of you learning how to parent your nervous system again, how to reconnect with a body that has maybe been neglected, sometimes by choice, sometimes out of just sheer confusion and frustration, and sometimes out of just giving up hope for a really long time, because nobody's made this simple for you, so you just kind of avoid it. We are starting to get back into our body with a simple series. Everybody's doing great. Okay, move that pillow off to the side, both feet flat on the ground, point straight ahead. We're now going to do our butt squeezes again, just like I taught you last night. So squeeze the butt muscles with your mind back of the hips tighten up and relax. Squeeze the butt muscles with your mind back, hips tighten up and relax. Now it might be a little helpful to just gently press the feet into the ground. That might help you facilitate and talk to a little bit more butt muscle activation. What I don't want is you tilting the pelvis right? We're not trying to move anything. We're just trying to talk to things. Relax your abs. It's very normal if your butt muscles haven't worked, that you would try to recruit your hamstrings. No wonder why your hamstrings are so tight they're doing the work for the glutes. It's very normal when your glutes don't work that you would try to excessively contract your abs, because if the glutes help stabilize the hips and the pelvis and yours don't work, you're going to have to offshore that to either the lower abs or the lower back, probably a little bit of both. No wonder why it's probably stiff or awkward or uncomfortable bending forward or squatting, because these muscles are being overused, because the hips are not being fully capable of being tucked into i

Yeah, Jessica, it's hard not to activate pelvic floor muscles, which is common when hip dysfunction is present. Pelvic floor muscles are the muscles that we would use to stop going to the bathroom, right? Number one, number two. And when the large hip muscles don't work, it tends to reverberate dysfunction elsewhere. So many of you might be noticing your bathroom muscles are trying to tighten up. This can also be it's there's a correlation. It isn't causation of pelvic floor dysfunction and hip dysfunction. Those two are not mutually exclusive. Okay? No more butt squeezes now, move the bottoms of your feet together. Slowly. Open up your knees as the bottom of the feet come together and touch all 10 toes, touching your heels, touching as soon as your legs are as open, as far as what feels comfortable and. Interlace your hands together like you're holding your own hand. And let's do our overhead arm reaches then right back up to the ceiling. I don't care how low your arms go. I don't care how open your hips go. This is about meeting your body where it's at and where it's at. Might need a little bit of love and TLC, so we're not forcing and holding our breath or powering through it. If you've got a pinch in the shoulder, one shoulder is more uncomfortable. I'd have to imagine you've got discomfort on that same side hip. Most people are going to notice the correlation between a dysfunctional shoulder and the dysfunctional hip. Some people might notice opposing hip and shoulder, but we're just breathing and noticing if this is maybe any more comfortable or available than just the first time we did this last night. Do the shoulders feel a little more responsive? Are the hips maybe a little more comfortable opening up about 15 seconds left, breathe and move your shoulders,

good and close the legs. Nice and slow. We're going to do one more round for good measure. Grab our pillow. Let's fold it in half between the knees, and we are going to put two minutes on the clock. We've got knee pillow. Squeezes again, so using those hips, hold that pillow for a second or two, and then relax, squeeze the object between your knees, yoga block or a pillow, like I'm doing, and then relax. If it's not too much trouble, I want you to close your eyes, take a deep breath again. This is about your hips learning how to be hips again. We're not trying to recruit other muscles, soften your breath, soften your jaw and your face. There's nothing your shoulders or lower back or ABS have to do here. It's just both inner thighs working together. That doesn't mean you're going to feel working them working together. It would be weird if they felt even yet you had a significant muscle imbalance, you're probably going to feel the imbalance that your physiology has adapted to over the years that this problem has been in the making. So we're not trying to force anything. If one hip is not working, we're not trying to put more juice into it. We're just kind of practicing being the observer. We're just looking at what's happening, and we're gently guiding both hips to work together and

30 seconds. Brad, right inner thigh is shaken. Yeah, that adductor is probably coming back online. These muscles that we're all using right now, the squeezing muscles are the same muscles that stabilize the knee, hip, pelvis, and they connect onto the entire bottom five vertebrae of the back. If these muscles, the hip flexor and the adductor groups, don't really work that well, no wonder why single leg stand is in a 10 out of 10. Walking and squatting patterns and running doesn't feel super great or accessible, because without stability, we're just putting that stress on other muscles and joints, and they're going to bark back after a while. Okay, no more pillow. Squeezes. Move that pillow out to the side. Two more minutes on the clock, butt squeezes. Squeeze the butt muscles on, hold them and relax. Squeeze and relax again. If it's not too much trouble, close your eyes and see if you can get back into what your body feels like. You might notice the contraction in a different area on one hip than the other. You might notice one hip is just like offline. It's just not showing up. You don't even feel it. That's quite normal, depending on the severity of the imbalance and dysfunction, and this is just day two, and it'll get a lot better. Imagine spending this kind of time holding your nervous system's hand every day, where you'd be 30 days from now, 60 days, 90 days, every rep we are beginning to. Open up a conversation again with millions of nerves and dozens of muscles.

Kira weird, it's hard to remember to relax the butt. Well, you have to understand dysfunction is either a muscle can't contract, or it cannot relax, or it can't stabilize. Some people's glutes have excessively worked and are just locked down. No wonder why they're so stiff and tight. They can't relax when we even ask them to. That's a part of the function that we're going to need to help restore every muscle should be able to turn on and turn off, and we get into really weird movement problems when some muscles can't turn on and some muscles can't turn off. No wonder why. The harder we push our body, the worse sometimes we feel it pushes back, because we're just strengthening that and balance. Okay. Now bring both feet together. Open up both knees a little wide, interlace the hands together. Last round of arm pullovers. And notice this is now the fourth time within about 24 hours of how'd you do this? Is this feeling a little bit more you don't have to write, just experience it? Is it feeling a little more familiar, a little more safe, a little more open? It's okay? If the answer is no, we're just observing to see. Oh, is there any change in the nervous system already? Is my body responding to being very direct, straightforward, gentle and simple? If it is? Hell yeah. If not. Okay, we got to give it more time. It's not a question of if the body can change. It's a question of how fast, how fast do we want it to and how fast will it and that all comes down to intensity, consistency and effort, which we can talk about later. Try going half as low. Susan, if the arm pullovers hurt your back below the shoulders, maybe you're going too far overhead. Yeah, Buffy hamstrings are trying to flex the right butt. Probably, I'd have to imagine that right hamstring group is tighter than the left if it's being asked to be responsible for the right hip,

better than yesterday. Mike, beautiful, 32nd Um, probably another 10 seconds. Misspoke, there, 5432, and relax. Okay, we're gonna do one more ground exercise. I'm going to be teaching you the bridges. If you did them last night with me, great if you want to try them with me tonight for the first time. Also great if you do not want to do a bridging exercise because you feel like it's just too much too soon. I respect that, and I'll honor it do any of the exercises. So another round of knee pillow squeezes, another round of butt squeezes, or you can stay in the frog for the next two minutes. For those of you who want to join me on the progression, meet me with both feet flat on the floor, a pillow between our knees, arms out to the side, we're going to gently squeeze the pillow just enough to feel both inner hips slowly start to work and from here, no cues, no tilting, nothing with your abs, no bracing. Make it simple. Press your feet into the ground, lift your hips. I don't care how high you go. Ideally, eventually we'll get the hips in line with the knees and the shoulders. But we don't need to be there right now for this to be helpful. Breathe and lift. We are not holding our breath. We're not scrunching our face or coming up with a list of rules and movements and things we have to do with other muscles. We can't out think a movement problem. We have to learn how to move smoothly again, and that can start right now for you by not overthinking something, not over complicating it. Breathe and move. I don't care how fast you go. I'm taking my time, spending enough time to lift my hips up. I'm feeling them work, and then slowly relax and feel them relax, turn the muscles on to lift up, feel both feet press evenly into the ground, and then slow. Down. If you're feeling your hips and your knees sway side to side, that's that nervous system trying to do it with one side or the other. Go slow enough maybe cut your range of motion in half until you can feel, Oh, I got this really nice little window of no swaying, trying to press both feet down and everything working better together, we're going to do another minute of whichever exercise variation you chose. Crystal bridge made your hamstrings cramp. Yeah, that makes sense, and that always won't be the case. Keep breathing. Try not to come up as high if the the hamstrings can be overactive and weak, so you could be recruiting your hamstring to do most of this lifting, and it's only doing it because the hip doesn't work and the hamstrings weak, which is why it's immediately cramping. That's very likely too. So that's why we're just breathing through it. There's no prize to get your hips all the way off the ground. There's no reward. Just work with your body. Listen to what you need. Make it simple. Don't overcomplicate it. Lift and relax. You're going to feel whatever needs to work to execute this motion. Some people it's all in the lower back. Some people it's in the hamstrings. Some people it's in the hips. You're going to feel the probably the weakest link in your kinetic chain. Right now, your lower back, hip and pelvis and knee have to work together. If yours can't, you're gonna feel the area that probably is the weakest link of those no wonder why it's uncomfortable. No wonder why it's working so hard right now. 5432, and relax. Great job. I want everybody to meet me in a standing position, so let's go back to standing up. No socks or shoes. Probably right where we did our assessments is perfect. I'm going to give everybody about 2030, seconds to get off the ground and meet me in a standing position. So I'd recommend doing the bridge with the pillow, because I want the inner hips to understand how to extend the hip. And we're also we're doing we're also reducing by the pill between our knees. We're reducing one hip twisting or abducting or moving out. We're trying to keep both hips almost on like training wheels, guardrails here. Okay, so here's what we're going to do. I'm going to show you two views. The lower view is first to use my lower body. My feet are both pointing forward as as straight as possible, right. Notice how I'm not standing out. I'm not kickstand both feet right under underneath my knees and my hips. That's the lower body position. If standing hurts, you can always do this sitting down. My upper body position. Gonna take my hands and curl my fingertips so I'm keeping my palms open, my thumbs open. I'm just curling the top part of my fingers with our arms down by our side. Step one, let's gently pull the shoulder blades back just a little bit, Raise both arms out to the side. Fingers are still curled, thumbs pointing forward, and we're going to do slow forward arm circles. I'm going to put one minute on the clock. Breathe. This is not an ab exercise. I want you to find the easiest, simplest way to move your shoulders in a healthy shoulder. This is easy. It's simple. In a healthy shoulder, we feel a little bit of the shoulders working in a dysfunctional shoulder. This is already exhausting, or we don't even feel the shoulder the neck is trying to take over whatever happens. Allow that to be your experience. That doesn't mean you're doing it wrong. You're just feeling the effects of shoulder dysfunction when you're trying to move your shoulder, breathe. Relax your lower back, relax your abs. We're trying to get both arms to move together here. Okay, make this simple. We got 10 more seconds of forward arm circles. Notice how my arms are out to the side. Amazing. Making a nice good circle around my shoulder, not down here or back here, just nice and out to the side. Now, palms face up, and we're going to reverse the direction of that circle. So thumbs pointing back. We're now going reverse arm circles and again, same thing. We're not doing anything with heavy. Eight, we're just asking our shoulder to move our arm. And what we have to ask is, can your shoulder do that? Can we do this in a calm state, or is this like excruciating? Same thing with our feet, right? Basic, simple exercise. It's direct. What is happening? What is your body telling you right now, your experience with this exercise tells you a lot about what is probably not helping your hips much. Which are your shoulders? 54321, keep your fingers curled hands right by the side of your head, thumbs pointed down. Now bring both elbows as forward and as possible. Touch in the front if you can, and then out to the side. The side. View both elbows touch and out. Notice how I'm not dropping my shoulders. I'm not using my pelvis or my back, my elbows are touching right, like chin, lip height. Every time the arms come forward, we're gliding our shoulder blades apart, and then our shoulder blades are coming back. Yes, all of these muscles, in fact, one of the largest, the lat muscle, that has to help move the arm here connects to the entire bottom two thirds of your spine and almost the entire top of your pelvis. So yes, how these shoulders function has a huge impact on pelvic position, which has a huge impact on hip function. You're going to feel that in a minute, if you're not already feeling it right now, I want everybody to do five more with me. Follow my pace. Okay. Start wide, come together, elbows. Touch as close as possible, and then out that's one, bring together, touch, hold for a second, and out that's two. We've got number three, coming up, touch together, and wide last two, everybody, you're doing great. I know it's hard if your shoulders have not had to work in a while. This is number four, good last one. Stay with me on this. Bring elbows together and relax now, allowing your arms to just relax real quick. Does you standing up? Do your hips feel more supported without trying to sand tall.

Does it just feel like you're more upright? Does it feel like your legs actually have more support? Maybe they're a little lighter. Maybe they feel like they're more capable of holding you up, because now our shoulders have assisted our hip and pelvic stability. Just just be casual in observing that. We're not going to do our assessments just yet, we've got one lovely exercise next. Now I'm going to the exercise is what we finished off with last night, the wall sit. For those of you who can do it, I want you to do it because it's going to be the most effective exercise. If you can't do this exercise and you found it hurt your knees, I want you to join me in the regression, the modification of this for those people who can do this exercise, I want you to lean up against the wall. I'm going to put two minutes on the clock. Both legs are straight, both feet pointing straight, and come down into a little bit of a chair. Position pressure on the heels. Remember, remember that, relax your upper body. Let's start strengthening the legs. For those of you who cannot do that, wall, sit. You're going to join me in a standing squat. Just set this up properly, both feet are pointing forwards, directly underneath your hips. Shift your body weight forward so the pressure's in your toes, and then shift your body weight backwards so the pressure's in your heels. Shift forward and backward a couple times until you can find that sweet spot where there's equal weight in the front and the back of the foot, meaning we're not front foot loaded or rear foot. We have equal weight our entire foot once the foot is as close to equally loaded front to back as possible. Arms straight forward, bend your hips and knees, stick your hips back, like you're about to sit on a chair, and we are going to hold this squat for the next minute. For those of you doing the wall sit, we've got a minute left. I don't care if you've got a little tiny bend, if we go quarter, if we go halfway, or even if you want to drop down, whatever. Feels available and accessible for you. Try to challenge yourself on this and breathe regardless of which exercise you're doing, join me in a big, deep breath. Breathe in through the nose. Hold at the top and nice slow exhale. Show your body that we can be strong and calm in the same space in the same moment. We don't need to bring panicky energy. We're not looking at a clock. No. Tap into your strength. This is where the wisdom is here. Breathe and find the easiest way to be strong. We are not meeting intensity with more intensity. We're actually meeting whatever intensity is with our breath. 5432, and one. Great job. Okay, now it is time to retest. What I'd like everybody to do is go back to standing up and take a moment.

Let's go with the basics. Number one, do you feel more grounded? Do you feel more in your body? Do you feel more supported with more muscles? Maybe there's less acute pressure on one muscle or joint, and now it's a little more like everything kind of came online and came alive, like you have just more help standing up. Do you feel better load? Like, there you're putting a little bit more equal pressure on both legs. Does it feel lighter? Do you feel? Is there an emotional change, mental health change? Maybe you were coming in a little tense or anxious. Maybe you were feeling some kind of wound up way, and now there's like this calm strength that you're experiencing, this invigoration that you feel. Don't just answer this physically and balance biomechanically, but also answer it as like your human being. Do you notice a change in how it feels now after working a little bit more shoulders into your body, drowsy, less weight on the hips, other muscles activated. Meredith, I love it. Christine, more centered, lighter. Emotional, calmer from Debbie, slightly from Betty. Quiba, more mentally relaxed, more balanced, standing straighter. Laura, great reverse. Arm circles are hard. Gym. Yeah, they are. They are until they are not when I first did arm circles, I had to take a break every 10 I was humbled. I thought I was like this young, strong man and my God, I couldn't even move my arms 10 times with no weights in them. No wonder why my back. I just kept reinjuring and reinjuring it. It had zero support and help from the shoulders. Maybe that's a combo for a different time. Now, try your bend forward. What does it feel like to bend forward and ADINA, feeling emotional, but much more stable. Gay. Lee feels good. Less effort. Yes, yes, yes. Lionel, more robust. Anna, I love that word standing stronger. Diana, amazing. More balance from D, excellent. You know, with the Ben Ford, break it down numerically. If you were like a five at the start and now you're a six put plus one, right? If we were a six and now we're a five put negative one, let me know where we're at. Brad, is it okay to cry? Man, let it happen. Let it happen. You know, we'll we'll talk in a minute. Remind me at the end, in a couple minutes, to talk about trauma and emotions and what this has to do with our body, whether we want to acknowledge it or not. It's a really big part. So if anybody's feeling a release or emotion show up. I think we've all maybe heard in the past, issues are stored in our tissue, and when we start to reinvigorate and get energy moving, we start to release things, maybe that we didn't even know, that we're holding on to. It's why we feel a little lighter after getting in touch with their body. We're not just bottling it down. You know? I don't, I don't want to speak for anybody else here, but, you know, I grew up in a household where both of my parents struggled with addiction. I was taught at an early age, my needs don't matter, and I was taught that as a man, you don't expect. Express emotions. You know, you bottle them up. Nobody cares. I think not to make it about gender. I think a lot of women are told to keep you know that they're that it's too much keep things to yourself, all of these things, men or women, when we don't have healthy vehicles of expression, where does that energy go? Here it goes in the hips and the nervous system and the shoulders and the soft tissue and the muscles. It has to go somewhere. And when you learn how to address this stuff and get things moving and feeling, yeah, you're gonna feel some way whether more power, more empowered, more powerful, more calm, more centered, more grounded, an emotional release, more mentally stable, physically stronger. It's a bi directional relationship. It's all connected. Melinda, thank you so much for sharing that the body keeps score. Great book. Sue, yeah. Great book. Amazing. So real quick, night three will be about hip rotation and hip mobility. I'm also going to discuss the next steps for you. Should you want to follow me further? Work with me a little bit deeper and restore your body even more than we are with this challenge, but we've got an incredible workshop tomorrow night to get through. So please show up if you want to work on some hip mobility and want to nerd out a little bit with me. Cool. I'm going to hang out in the chat. I think we got through this, this pretty, pretty quickly tonight. The last thing I'll call out before I go to the chat and do some some live Q and A's, you can try your single leg stability stand test again. However, I found it might not be accurate. You could have made great progress towards stability and balancing hip stability. However, if your muscles are pretty exhausted from the shoulder and hip work that we did tonight, it might be a false positive. Maybe you're too fatigued, so you feel like less stable, but it's just because of the fatigues coming in. So maybe you might notice a change in stability tomorrow, once the nervous system has had time to process the new load that we put it under cool this is great. This is great feedback. I'd love to spend a couple minutes and chat and connect with you. Virginia, really liked the philosophy. Thanks for your time. Where did I get my training life? I mean, you know, I could list a ton of credentials and certifications, but that stuff didn't work in the way that the textbook said it worked. I had to fumble through the if, then model, if this happens, then we do that. If this happens, then do this. The actual navigating and reconnecting with your body. I mean, it's, we're talking a, I mean, this is my body of work. My back was my greatest teacher. My broken back taught me how to navigate this path forward, and I ran into all the dead ends, so hopefully you don't have to. I fumbled for almost 10 years trying to rehab my body, learning about the physical, the biomechanical, the physiological stuff all the way into the nervous system and the mental, the psychological, the emotional. What the hell emotions have to do with this problem too. How do we parent ourself? What are the words that we use when we approach these exercises? All of this is what I had to go through to now be able to make a full comeback, and I'm even stronger than when I was prior to my injury. I can now run ultra marathons and and so everything that I'm teaching and showing you is just an accumulation of my life work, so I learned it from failure to answer your question very shortly and directly.

Okay, let's see. Let me see what questions are showing up so fatigue. Laurie, yeah. Suzanne, thanks for saying that expertise is reassuring. I've I didn't learn about pain from textbooks. I'll tell you that I didn't learn about the comparison and the frustration and the mental anguish and all the stuff that comes with a body that sometimes feels like it's working against you. I didn't read about that in a book. Brad Vinny, guess what? What? Man, what do you tell sounds like you got a good nugget to share with us.

Jen, if I only had 15 to 20 minutes, what movements, exercises would you prioritize? Well, it depends on where I'm at in my training. Are these a 1520 minutes to recover? Are these a 1520 minutes to go after dysfunction? It depends on what my intention is with movement type day. Can this restore osteopenia? I. So here's the thing. I want to address that. And about 880 people are on this chat, which means there's probably about 880 people here with different conditions and unique experiences, different diagnoses, different past histories of injuries, current injuries, all of it. Here's the thing. And I mean this with so much love for everybody here, there's only one way to actually answer the question, Will this work for me? And the only way to answer that is by doing it and seeing I could say yes till the cows come home. I wish I had a crystal ball and could could predict six months later this is exactly where you're going to be by implementing this training in my expertise, and the more I learn, the more I've come to realize the only way we can actually meaningfully answer that is by doing it and seeing how your nervous system responds, and how your muscles and joints and how your movement patterns improve, and how the efficiency improves, how the tension day to day goes down like the only way to answer that is by doing it. You're the only person that can actually meaningfully answer that, because you're the only person hardwired to your body and your nervous system, you're the only person capable of answering that question, no matter the degrees or certifications or past people I've helped with those issues, none of that stuff actually matters. What matters is, how does your body respond? And if what I'm saying in these movements, if it's starting to, like, connect to, oh, this. This kind of makes sense. I think you owe it to yourself, not to me, not to anybody else. I think you owe it to yourself to find the answer to yourself. Let's, let's figure that out. Let's answer it. Let's see, oh, somebody talks about, yeah, hormone changes. Can this help in menopause? Look, the thing that,

how do I want to answer this? It is really important. This is what most curriculums and training protocols have failed to teach me. This is what I had to learn myself, the hard way, with my body and working with so many people with incredibly different conditions all over the world. This is what I've learned. There is a path forward, there is a structure that should be followed moving forward, and there needs to be fluidity in that structure, because your body is not this linear robot that can be programmed day over day, better, better, better, better. You are a human being with hormones and emotions and fluctuations and different energy levels, different Your world is constantly changing. And to be able to have a system of movement, which is what I teach people to grow and flux and change with you through the ebbs and the flows and the highs and the lows like that is the best path forward. Not every day is going to be the same. Your body's not going to be the same every day. And as much as I'd like to have a linear path to healing, that was one of the biggest things that I had to let go of, because that's not true. Nothing in nature blooms. 24/7 everything goes through cycles of growth and recovery, of change and when you can learn to approach your body as a living dynamic organism that fluctuates, whether it's women on their menstrual cycles, whether it's going into menopause during or post, whether you're going into puberty during or after, or you just have a very noticeable fluctuation of hormones, male or female, whatever it is your body is in a constant flux of change. And being able to meet your body where it's at daily and learning how to have conversations with your own nervous system, that's where the magic is with what I teach, because you are the only person hardwired to your nervous system. You are the only person who knows what it's like to be you and to feel what you're going through. And my God, if I can guide you on how to have those conversations and how to check in and listen, how to use basic assessments. Okay, what am I feeling today? Where's my weight? What am I? What's going on? What routines help change what's going on? And you start to have a conversation and listen to your body and meet your body's needs with exercises that are effective, like that's restoring your relationship with your body, and when you can be intimate like that. With your own needs, you can do some pretty incredible things. It's no longer mind over matter, it's mind in matter, and being able to tap into that. Debbie, love how I'm addressing the nervous system. It's key. Yeah, thanks for saying that. Took me a while to figure that out. E How long can you access these videos? They should be available for the week of the challenge. So I think the videos, we take them down on Sunday. I believe it is you should have access till Sunday. Know thyself. Melinda, beautiful addition. Yeah. I Yeah, Susan, you're the real deal. Thanks for sharing your knowledge. It's such a compassionate way. Yeah, you're welcome. I told you at day one, you know my intention for you is to be what I wish somebody was for me, and my God, that I just want somebody to sit down and have these conversations. Unfortunately, people were just concerned about what big package I could go buy before talking to me. And the next appointment was rushing in, so I had to rush out. My healing was very, you know, maybe I just got a ton of bad practitioners, and that's kind of warped my view. But I just, I wish somebody would have sat down in PT, and again, it's not their fault. They're not, you know, a physical therapist is not going to talk to you about emotional state and how to change your relationship with pain and intensity and have you work through a lot of the stuff that shows up. That's not their scope of work. They're here to focus on a thing, and that's it. Same thing as a psychologist. They're not here to help you use your body to change your emotional expression. Everybody's sticking to the lanes, and that's that's important. Scope of practice is really important. However, our body is very dynamic, and we need to address the biology, physiology, psychology, the mindset, the emotionality, all of these things. It's you to your human being. We have to address all of them if we're going to make meaningful progress. And that doesn't need to be an exhausting experience. It can actually be beautiful, like what we're doing right now, despite me, you know, yapping on about stuff and going on rants, you're learning how to approach your body, and it sounds like it's already starting to pay off. Like this can actually be really cool when you can feel things are effective and you know what you're doing. Crystal scope of practice is important, but it's all connected. Yeah, yeah, it is. You know, I wish somebody would have called out my mental state when I was like, aggressively doing bridges. And anyways, I digress. I could go on for hours about that, as I'm sure all of you can too. Danny, yeah, the people you've seen just tell you to stretch, and you've been driving yourself crazy. Stretching. Stretching is a component, you know, it's just a part. It's not the full, complete solution. It's like, think about like baking, you know, you can't bake a great cake with one ingredient. Stretching is one ingredient, and it can be a really good ingredient, like flour, but we need a couple more ingredients for everything to work together, and unfortunately, you know this just like stretch it out. That's just the tools that we're given because that's a least effort option, and it's no no shade on the professionals that you're seeing. It's just it's much easier to send people home with exercises and assume they're going to do them, then walk them through how to actually do more than just hold a stretch, but how do you actually reinvigorate the nervous system into moving better? That takes time, and it takes holding somebody's hand, and it takes careful explanation, and it takes guiding them through what they're feeling and thinking about. It's not just tug and pull and hope something releases. Tamara, is it too late for someone else to join this program? Yeah, I would say, you know, if they come in on day three, it's probably going to be they're just going to miss a lot. I'll probably run a challenge next month. Um, if they want to hop in, that'd be great.

Yeah. Okay, all right. Well, I think I'll leave it at that tonight. So much to talk about Nancy. This is in line with everything that you teach. I love that we're aligned. Okay, so, yeah, I'm gonna leave it. I'm gonna leave it at that. I'm seeing a lot of questions pop up. If I don't get to them, it's not despite you. Maybe there's just a lot coming in, and I want to be respectful that it's also a big group chat too. So I will do more of a Q and A tomorrow night and also Thursday night as we bring this workshop to a close. So please bring your. Questions. If I don't get to them, please reach out to my team. It's so incredibly important that you get your help and that you get the support that you're looking for, and my team and I can help do that. So if I didn't get you to your question, it probably just got lost in the hundreds of comments that are coming in. Brad, let's, let's reach out, connect to me online or send my team an email. Okay, all right, so tomorrow night's about hip mobility. Specifically, we are going to get we're going to get into the hips even more than we have. So thank you all so much for making time on night two of the workshop. Please take great care of yourself. Just be an observer over the next 24 hours. Notice what happens. Don't make it mean anything. Just observe that your body is processing load. Nerves and muscles are coming back online. It is all a part of the process, and it will get so much better when we stick to the process. Take great care of yourself. Get some sleep, drink some water, do all the things that you know are good for you. And signing off. I'll see everybody tomorrow night for night three, talk later, bye, bye.