when I was going through the peak of my injury. So real quick, before I get into my backstory, if there's any audio or sound issues, go ahead and just hit refresh. That should reload audio and video. I think we're gonna have a ton of people into this room tonight, so it might be a little bit of a slower speed. So just refresh if you need it. So quick. Backstory, I was a eight time all American Division One collegiate athlete. I was an Olympic hopeful, and basically all of that changed when I experienced a traumatic surfing accident and I broke my lower back, my story from here is probably a lot like everyone else's. When you have a problem with your body, what do you do when you go through the Western medical system? You go see experts and specialists and doctors. Maybe you get pain meds. Maybe you get muscle relaxers. You try chiropractic, PT, acupuncture, yoga, massage, etc, and all of these things promise relief. However, though maybe helpful at times, years after my fractures healed, years after my herniations healed, I was still only getting worse, and I had no idea why, and it was only after years of playing this whack a mole, game with problems and just managing the pain with expensive, never ending therapy, I decided to take matters into my own hands and put myself back through school. I started off going to the National Academy of Sports Medicine. Became a certified personal trainer, then a corrective exercise specialist. I've studied at PTA, global American Council of exercise. Stanford School of Medicine, their exercise physiology short course program became a posture alignment specialist through agaska University. I've studied at the Kinesiology Institute for performance specialty. And I say all this because I want you to know that the academic side of this is there. But what makes my position unique is I didn't learn about pain from textbooks. I lived it, and I lived through the worst of it, and I know what it's like to have discomfort hover over the background of everything that you do, and more so the emotional frustration of not knowing what to do to pull yourself out of that hole, I had to crawl out of that hole myself and fumble through it the hard way, and in doing so, I've learned a lot of what works, and unfortunately, like I think many of you, what also doesn't work. And I went from a guy who could hardly stand up and walk around for five years after breaking my back, to now running, training for and completing ultra marathons, which are 50 plus mile races. And I say this all to just give you context. I've been at rock bottom and to the top of the mountain, and I know this process of rehabilitation well, and it took me years to understand that there is a huge difference between passive therapy and active therapy. Passive therapy is when you go see someone and they do something to you. Active therapy is where you learn how to do the work yourself, and you can recreate powerful changes daily, and you can, more importantly, reinforce progress daily. Now I don't know about you, but I spent a fortune on passive therapy. I wasted years of my life, and I don't want anybody else to suffer needlessly, as I did, running around lost and confused, giving up the best years of your life to something that can actually be changed with very intentional movements done every day, which is why putting on this challenge together for all of you, I want to challenge you to move better. I want to challenge you to feel better, and I want to challenge you to approach whatever problem that brought you here with a different angle and a completely different approach. I know what's waiting for you. On the other side of this, I've experienced it myself, and I've been privileged to witness 1000s of other people have the same experience, but I have to say that it would be weird if you weren't skeptical. It'd be weird if skepticism wasn't here. Because here's the thing, I don't expect anybody to just take my word for it. I was promised many things that never worked the way an expert told me they'd work. So that's why I first want to show you. I want to teach you, and I want to have your own nervous system, your own hips and your own body make up its mind based on the information I'm going to share with you and how your body responds to the assessments and the movements I give you. Let's have your body lead the way with what is going to help it best. Now, quickly, before we get things started, I want to go over my promise and expectations on day one. Now, obviously this challenge is four days long. Over the course of these four days, I'm going to be adding and exploring different exercises each day, different assessments. We aren't going to do the same thing every day. We're going to go over new assessment concepts and principles that are going to give you a solid framework and a foundation so you can continue to make changes in the future. Now, to be very clear, I don't expect to cure or fix the entirety of your problem in four days, because I bet it's been around a lot longer than four days. I call this the better

hip challenge, not the fix hip problems and pain forever in four days challenge, because I have to imagine you've already burned through a lot of those quick fixes like that before. You don't trust them, you don't like them, and you're here because you're craving something deeper. So let's first get clear on expectations. This challenge is to help you take that first crucial step towards restoring movement, learning exercises and the theories behind them, so you can begin making a huge change. Chances are that this problem, whatever that brought you here, has been around for a very long time, which means it's going to take a long term approach, and that's just the non sexy truth of healing good things take time, and often the things that work best take the longest. But on the past, on the last couple days of this challenge, I'm going to get into what the next steps are for you and what it looks like. But first, let's get you moving and feeling better. I want to earn your attention, and if I do, I would love to help you in a deeper capacity once this Workshop's done by the end of the workshop tonight. So day one, you're going to understand how to do two simple, basic assessments and learn some simple, helpful exercises that you can do on your own to begin creating this change I'm talking about with your body. Today's movements are about one. A major thing, calming down the nervous system. I'm talking about down, regulating tension, reducing and relaxing muscle imbalance, taking the edge off of their symptoms. After we do that, we're going to spend some time waking up the larger muscle groups of the ankle, the knee and the hip, to improve your quality of movement. Oh, awesome. We got some better back challenge. People in here saying it was awesome. Welcome back to your second challenge. Lastly, before we get moving, if you have any questions, you can ask them in the chat box. Please keep them kind and appropriate. I've got my team who's here to help you. If we have any members of the movement program here tonight, I'm you're, of course, always welcome. I'm not going to be answering any case study specific questions for this challenge, so please defer your questions to our head coach if you need more help. That being said, My process is really simple. We're going to do some assessments, do some movements, and then retest those assessments to see what changed. Because this is the process of how you can understand what you need to do to move and feel better is to figure out what's going on. Let's throw some movements at it and see how it responds. Now, as I started off, for those of you who are early, we need just a little bit of floor space. We're going to be doing some stuff, lying down on the ground, a chair and a couple pillows. So make sure you get that set up before I start off with our assessments. If you are immobile and you cannot get down to the ground, you can always do some of these exercises standing up. All right, that is enough talking 10 minutes. Let's get things moving. Here's what I want everybody to do. I want everybody to stand up in the middle of whatever room you're in, so living room, wherever it is, and take your socks and shoes off. I want you to be able to feel the ground underneath your feet. So everybody stand up, take your socks and shoes off, and I will run us through our starting assessments for day one. So now that we're standing up, here's what we're going to do. I want everybody to lift their arms or lift their legs. You're going to swing your arms back and forth. Just kind of loosen up a little bit if you're bringing any intention in. Just try to relax whatever you're bringing in with. And then after you're done marching, I want you to stop marching. Okay, look straight down at your feet without moving your feet. The first thing that I want you to look for is, are both feet pointing straight? Let me get to a better view here. Are both feet pointing straight, or is one foot twisted out? Maybe one foot is twisted in, or maybe both feet are out, maybe both feet are in. What we're trying to do is just visually determine Is there any rotation in the lower leg. Because if the lower leg is rotated, the knee is going to have torque in it, and if the knee is twisted, then the hip is going to be forced to deal with what the knee and the ankle are not doing. So the first thing you are doing is just visually looking down at your feet. Once you're done looking at your feet, I want you to go internal now. So feel for how you're standing up. Do you have equal weight distribution on both legs? Like you're 5050, both legs feel the same weight. Or do you feel 7030 like maybe a lot of weight is on one leg and the other leg feels light. Maybe it's 6040 don't share your answers yet. I want you to just follow me on this assessment. So are we 5050, or are we putting more weight on one leg than the other? Now I want you to scan up your body from head to toe, and I want you to feel for Is there a muscle group? Is there a joint? Is there an area on your body that is working harder than another area? Maybe for you,

it's your back right calf, maybe your left front hip feels really tense. Lower abs are contracted, right, lower back, left, upper neck. Just do a little quality control, little quality check on how your body is standing up. Are we using both sides fairly evenly, or do you feel a significant shift in asymmetry? Now, what I'd like you to do is share in the chat box on a scale of one to 10, how would you rate your standing assessment? A 10 out of 10 is you and I could stand for hours at Disneyland, right? No problem. Standing feels great. We're very grounded. I've got equal weight in both feet. No one area of my body hurts or is working hard. I can stand comfortably for a long time. A one out of 10 is probably significantly imbalanced severe pain. Maybe if you're a one out of 10, you're already looking to get off your feet and sit down. So one out of 10, what does it feel like? To be you standing up. We're not
even getting to movement yet. We're just looking at your quiet, resting standing position. Okay, this is great, as always. Of course, 1500 people here probably going to get a lot of different answers. Now the next assessment, go slow. We are assessing. There's no prize for pushing through. I need you to be very honest with what your level of movement is. So we're just going to look at cold function. Now, everybody's still standing up both feet. Let me try to get a better view here. There we go. Okay, standing up with both feet pointing forwards both legs straight. What does it feel like to bend forward towards the ground, keeping your legs straight? We are testing how the hip, pelvis and spine move together. Now, a 10 out of 10 is, oh, that's really easy. I could probably do this 100 times. My legs are straight. My hips have a lot of mobility in them. This feels really simple, smooth and available. Maybe a one out of 10 is I can't even bend forward. I have to bend my knees because my hips are so limited. Everything feels so unsafe and stiff and tight. I want you to share one out of 10. How does it feel to bend forward? And you can also gage this again, emotionally too. Maybe it just feels so unsafe. Maybe you feel so apprehensive, like you're already going to predict a spasm or a pinch. Oh yeah, this one's going to be all over the place too. Okay. Now the reason why our legs are straight is because I want

to see how the hips move. If we bend the knees, we're not going to get a true hip level function measurement. So great job. Everybody doing those two assessments. Remember your numbers. We're going to now go do a really simple series of movements and then come back to those numbers and see what changed? So let's come over to our area that we're going to lay down on the ground with. Now again, we need some floor space to lay down, and a chair and a pillow, something comfortable that we can put our legs over. Please make sure that you've got a couple set of pillows close by. You might need to use them to adjust your body position and shape. Okay, so here's the first exercise. I'm going to go ahead and lay on my side, get my hips as close to this chair. Maybe you're using a couch, whatever works. And then I'm going to roll over onto my back with both legs straight up and resting on this chair. Now I'm going to talk for about a minute or so until we can find out how you can make this as comfortable as possible. For some people, this is already going to be amazing and comfortable for other people. If you notice that your legs want to flop out to the side, the chair is too low, so this is where your pillows come in, you can put a pillow to raise the height of the chair. I want this to be a position where there is zero work so you are not holding your legs. I need the chair to be tall enough so your legs are actually held by the chair. Now, if you have decent muscle balance, you are going to have no problem coming down to the ground. However, if you're used to rounded upper body position, and we've lost the curvature of the spine, you might find this is incredibly uncomfortable on your neck. So this is where another pillow is going to come into play. Some of you might need to prop your neck up, so that way we can kind of recreate the curve that feels more comfortable to you, and over time, we will find that as we restore muscle balance, we can come back to a better posture. So I want everybody to play around with how can you get comfortable here? Either a pillow on the chair, a pillow under your head. If you don't need a pillow, excellent. If you do. Go ahead and figure that out. Now I'm going to go ahead and put five minutes on the clock. This is our very first exercise together tonight. Now I know everybody here wants to move better and feel better, right? Everybody wants exercises, things that we can do to make a change, and I want to help you with those. However, one of the biggest mistake that people make with restoring their body is they just get to work straight away. They start doing really intense exercises. They look for the Big Bang moments, something where they feel like there's a lot of value, and can make progress, and

that can be helpful. But what we're doing tonight is actually the first, most critical step. Of in restoring movement, which is first relaxing your body right now, hopefully many of you are actually feeling supported. Your legs are over a couch or a chair, your upper body's on the ground, and there's nothing for you to do here except relax now, that might be easier said than done. If we just got straight to work, if I just started challenging you right away, you would do whatever I give you with the problem that you're here to change. So step one is, let's change the nervous system first. Let's get the left side of the body in the same position as the right side right. You don't need to type this in. But if you have a muscle imbalance, this is how we start. If you feel one side is stiffer, stronger, tighter, looser, weaker, whatever it is, we have to bring the body back to a state of balance and then start doing exercises from here. Otherwise, we are just going to strengthen the imbalance. So lying
on our back tonight is step one. We're already two minutes in. I want everybody to take a really big deep breath, big breath into the nose. Hold at the top and a slow exhale. Take just a couple minutes to enter your movement practice. Leave whatever day you've had behind you. This is a position that we can use to start setting our body up to feel a change. Now, one of a few things are already happening. Either you're in the group of people that this already feels great. If you are excellent, the body is ready for this. If you're in the group of people where this actually feels uncomfortable, you're feeling the severity of imbalance, because we're moving to a position that is not extreme. In fact, we're actually just trying to move to alignment. Notice how your head, shoulders and hips are all on a flat line. If this position is uncomfortable, no wonder why you're having the experience you're having, because we can't even get into alignment without discomfort. So all of the ways that you're probably moving and bending and sitting and twisting and walking are out of extreme misalignment, which is creating a whole host of compensation and new problems for you. So step one before we can even get to movement is we actually have to learn how to rest the body and down regulate the system, as
I was talking about nice Christina, feels great. And you know, maybe some of you, it's going to be a little trial and error. Maybe it just feels like too much pressure with your body on the ground. So maybe Tonight, or tomorrow night, you can fold up a blanket or two, maybe give yourself a little bit more padding. We'll figure it out, and we'll find a way to get here. Nice Jenny, this is how we do it. Great. Yeah, everybody, you're doing great. We've got one more minute again. There's nothing to do here except try and relax. And for many of you, this is going to become your SOS position, it requires nothing of you. If anything, all this position is due is giving to you. It's giving you the opportunity to relax your body. And it's always available for you. And for some of you, this might be the first time today, or in a long time, that you've actually felt okay, like your body is starting to relax. If you notice that there's muscle cramps or spasms, that's the nervous system coming back online, very uncomfortable, but try to breathe through it. We are changing muscle position and length, and that might mean this is the first time these muscles have had to move like this in a while, despite there being no movement here. Okay, it's been five minutes. Now, in a normal day, I'd say, hey, if this feels good, just just stay here for longer and longer, maybe 1015, 20 minutes. But we've got a lot we've
got to do tonight. So now what I'd like everybody to do is either move the chair to the side if you can, or scoot further away. I need you to get into a position where one or both legs can straighten out. So you just have to have enough room where you can lay on your back and both legs are straight out. I'm gonna clear this chair so you've got the best view of me possible. Okay, you. So we're going to start off this next exercise still lying on our back, both hips and knees bent, feet flat on the floor. We're going to start off with our right leg straight out, as straight as it can be, with our foot pointed
up towards the ceiling. Let's lift our left leg off the ground, and I want you to hold your left leg with your left with both hands. From here, we're going to do very big, slow counter clockwise circles, so my foot is moving out and around to the left, down to the right and back up to the top. I'm going to put one minute on the clock, and we're going to do very slow foot circles. Nothing else is moving. We're going to start working on this problem by addressing the foot very, very, very slow. Make each rep matter. We're not trying to barrel through this. This is about restoring the function of the foot. So take your time, and I want nice, big, slow, counterclockwise circles. Now I know most of you are here for hip problems. What helps control the hip is the foot, if there's weakness, dysfunction or imbalance in

the foot, the hip will pay the price. So if we are going to meaningfully help your hip, then we have to go after what on earth is happening with your foot. Same foot. Now switch the direction of rotation. Now we're going clockwise, big, clockwise circles. Now this should be simple, right? We're just asking our foot to be a foot. We're not lifting weights, we're not using any kind of load. There's no extra stress. We're just asking the muscles in the lower leg to move our foot. These are some of the strongest, most endurance rich muscles in the body. Now what we have to ask is, how does your leg feel? Is this very smooth, simple and easy, or is your leg on fire? Is it working really freaking hard? And what does that tell you about your knee and your hip? If these muscles just doing very, very simple movement are exhausted and shaky, and your foot can't really make a circle, if this is what's happening in your lower leg. Well, now we really get to understand that the hip probably doesn't have much support. No wonder why it might be bone on bone, no wonder why it can't move because it's just tight and stiff doing the job that these muscles aren't doing. Now let's point and flex. Point your foot away from you, point your toes down towards the ground. Pull your foot back, curl your toes back. Get your foot and toes to move as much as you can, as smooth as you can notice how I'm not flying through this. I'm just asking these simple muscles to do a simple job. And the beautiful part about this exercise is this is direct. This is simple. That doesn't mean it's easy. This is simple in that we are asking the foot to move. Your experience is going to tell you a lot about why you're feeling the way you feel. If your foot can't move, if it's exhausted, if it's weak, we're starting to get a pretty good picture as to what's going on. Now let's switch legs. Left leg comes down, right leg comes up, interlace your hands together behind your right leg. And now we're going to do very big, slow clockwise circles, nice and slow again. We're taking our time. The only thing that we're doing is moving that right foot in big, slow, circular directions. And I bet already you have an opinion on which foot moves better, which foot feels stronger, which foot has better endurance, better motion, which one has a smoother circle, which one has more control? How do you think that is contributing to your hip imbalance, to your pelvic position? If one hip feels different than the other, you're starting to see why. If your. Standing on one leg more than the other. You're going to feel why in this exercise? Because if one foot moves better, you think you're going to use that foot more. Hell yeah, you're going to stand on it more. You're going to put more weight on it when you walk, it's going to spend more time on the ground. Your body's going to shift to that leg every time you try to do movement, because that is more available. And the biggest part of dealing with hip dysfunction is balancing out the legs. Okay, same foot. Now we're gonna go other direction. So now we're going counterclockwise, still lying on our back, still moving the right foot. We're not using speed to avoid function. We're going slow through the areas that don't move that well. We're just taking time showing this body some love. Oh, Danny, nice. Oh, my God, yes, the side I had more weight on is so much easier. Now you're starting to understand why. So maybe the question is not, how do we fix hip pain? The question is, how do we balance out foot function so one hip can stop bearing significantly more load? And if we can ask different questions, we're going to start to get different answers. If you're noticing it's easier to go clockwise than counterclockwise, that's an imbalance showing up and vice versa. Okay, now let's point and flex the foot. Point the toes down. Pull the foot back. Point and flex. These are the walking muscles, folks. The better these work, the better you're going to walk. And if these don't work, no wonder why running and walking probably doesn't feel super great yet, because we're not using these muscles to do that pattern. Christine, this is what I need. Welcome to pain Academy, yeah, our love hate relationship, everybody is starting right now, and you're doing great with this. We're just going straight to town on this excellent work. You fixed toe cramping by restoring function. Okay, now go ahead and relax both feet flat on the ground. What we're going to do from here is we're going to do very simple pelvic tilts. Okay? So if you think about rolling your pelvis forward, your lower back is going to arch off the ground. If you think about rolling your pelvis backward, your lower back is going to flatten. I want everybody to play around with that. So gently roll the pelvis forward. Gently roll the pelvis backward. Do this a couple times until you can feel for where that middle place is. It's like that nice, neutral middle we're not actively arching and using our lower back. We're not actively tucking and using our abs. It's that nice sweet spot where there's a just a little gentle arch in the

back. And this is going to be our neutral position from here, let's actually grab one of our pillows. We're going to fold it in half. If you have a yoga block. You can do it that way. Grab your pillow, maintaining this very gentle little arch in the lower back. Let's start to squeeze the pillow together, squeezing our knees, and then relax. Squeeze the pillow together. Hold for a second or two and relax, squeeze and relax. Now this is, by itself, a very simple exercise. It's not too complicated. We're squeezing the knees together and then relaxing. The value of this exercise is how you do it. So close your eyes. Take a deep breath. This is your opportunity to get both hips to work together and contract, hold that pillow and then relax together, no ABS, no lower back, no jaw trying to tense up or face being scrunched, both hips work together and relax. Annette, crazy, how these basic movements tell you a lot. Yeah, that's my favorite part about this. Is it's so basic that we get a look at is your body capable of the basics? And if it's not, that's where we start now in getting both hips to work together. Many of you might feel that's not what's happening. Mm. One hip might be working harder. One hip might not even feel like it's working at all. Brad, you feel like just your right hip squeeze, okay. Don't do anything different. You're feeling motor recruitment, how your brain is recruiting your hips differently, doing the same exercise. No wonder why exercises that involve both hips working together, like bending, squatting, probably don't feel super accessible, because your brain is recruiting things differently. You don't need to do anything different. We're going to work on balancing this out tonight. So great job feeling that breathe lighten up a little bit. Now let's take our pillow and just set it down to the side. We're still staying in the same position. Now what we're going to do is butt squeezes. So these butt muscles behind your hips, these large ones, contract them, squeeze them tight, and then relax. Squeeze your butt muscles tight with your brain and relax. Now this is really simple, but many of you might not actually feel anything happen here, because when our hips get injured or lower back gets injured, these large hip muscles are one of the first muscles to neurologically inhibit so calm down, shut down, because this is your body trying to prevent you from creating further damage. The problem is, is when hip and back issues become chronic, these muscles chronically shut off. These are some of the largest, strongest muscles of your body, and you might not even be able to talk to them in a very simple position where there's no movement. And that's okay. This is day one of this. So make it simple. Try to squeeze the butt muscles. You might need to actually grab the backside of your hips to feel what's happening here. Try to squeeze the butt muscles and relax. Now, in a perfect world, you're engaging your butt muscles and both work. If there's dysfunction, your go. You're trying to talk and squeeze the butt muscle, but your hamstring is working. Your back thigh is working. Maybe your abs tighten up. Maybe you have to move your pelvis and flatten your back, something other than the butt muscles. Working is happening. This is compensation. If you go to squeeze your glutes, that's a direct action, and they don't work, you will feel all of these other things that you've relied on compensation to make up for the glutes not working. That doesn't mean you're doing this wrong. Take a deep breath and just keep gently contracting with your mind. This is like a conversation. We are trying to just turn these muscles on and say we are here, and you can work Brent, I've got no But where's it gone? We're gonna change that. And Stephanie can squeeze on one side. That's a very common experience if you have significant imbalance, absolutely, pelvic floor. No, this is different than your pelvic floor. Pelvic Floor is like the muscles we would use to stop going to the bathroom. These are the big butt muscles behind your hips. But no pun intended, if your glutes don't work, yeah, you could absolutely be trying to just recruit pelvic floor muscles, and this might help you understand why you might be having pelvic floor dysfunction, because your pelvic floor is trying to stabilize the hip, and that's not its job at all. That is another brilliant way compensation happens. Okay, no more butt squeezes. Now what I'd like you to do is walk both feet closer together and slowly allow both knees to open up as the bottom of your feet come together so all 10 toes are touching. Your heels are touching, and both knees gently open up. Now notice how I didn't say force your hip open. Get as wide as you can. I don't care if you're only a couple inches apart, or if you feel like you've got good motion. Listen to your body. This is about just putting both hips again in the same position and allowing the nervous system to figure out how to do that. We're not using our abs. You should feel just maybe a little bit of more of an arch in your lower

back as the knees widen up. Breathe. Take a big, deep breath and be mindful of maybe how you're trying. To protect or guard your hip. Maybe it doesn't want to open, and that's okay. Listen to that. This isn't about fighting our body. It's about working with it. Recognize where you're at right now. This is just our first round. Take your hands. Hold your hand like you're interlacing all 10 fingers, both arms straight up towards the ceiling. From here, bring both arms down overhead as as far towards the ground is what feels comfortable, and then back up towards the ceiling, bring both arms overhead again and back up towards the ceiling. I don't care if you only got a couple inches or if you can go down without any pain, range of motions not important. I want to get your shoulders to start working while your hips are opening. That's what's important. We got about 2030, seconds left. Yeah, many of you might feel one hip stretch, one hip might pinch. One hip literally, might just be running into a wall, like it just can't open yet. The other side is much lower. We are going to start to expose a lot of what the function is like in your hips with this simple little move. So give your body a little bit of grace. This isn't about being Hercules and muscling our way through this. Take a deep breath and find the simplest, most gentle way to do this. Okay, now go ahead and relax by bringing both knees back together. Feet come down on the ground. We're going to take our pillow, fold it in half, in between our knees again, and start our second round. Let's start off with the pillow squeezes. So we've already done this. We're going to do it again as the pillows between our knees now for the second time, take a moment to feel it. This isn't about speed and maximal effort. This is about neuromuscular communication. Can our brain begin to talk to both hips? Can our central nervous system deliver those signals? Rodney, this is awesome. I love that you're having that experience. Man. Joanna, this actually feels amazing. I've never done this before. Beautiful. Christine, yeah, you could consider these nerve flossing, because nerves and muscles, they all work and move together. Nice. Christina, way easier. So what I want everybody to focus on is this is the second time tonight we've done these pillow squeezes. What is the quality of what you're experiencing? And it's okay if there's no difference. This is night one. Is it a little easier? Do you feel a little bit more? Both hips working together? Nice. Cheryl, relaxing. Margaret easier? Or Margarita, it's easier. Helen, wow. Keith, surprisingly good. Keith, My watch is telling me I tripled my movement goal. Yeah, Misty, feeling a little shaky. You're feeling a little bit that neuromuscular function come back online. How about this? For the next 30 seconds, try to make it as simple as you can. Maybe go half as hard as you think you should. Can you just talk to these muscles, and hopefully it's the inner thighs that are working. And of course, there's still going to be a hip imbalance, if you've had one for days, weeks, months or years or decades. But is it like 1% maybe the hips are kind of figuring out how to contract and relax together a little bit more. We're just looking for little, little, tiny changes. First time I feel my groin work. Diana, beautiful, okay, now take the pillow out. Now we're just going to go back to the butt squeezes so lying on your back, butt squeezes two minutes. Squeeze these butt muscles. Think about them, turn them on, and then relax again. It's about quality. We're not barreling through it. We're trying to get our brain to communicate we have two hips, and we're going to start to use two hips together at the same time, your hips might still be unresponsive. This might be a month's worth of work for you to get the hips back online, but this is how we start more strength. Danja, this forever. Thanks. Christine. Um. Um Robin, right foot tingles. We'll talk about non pain symptoms that blood flow has got to move through tissue. So if the muscles are dysfunctional and tight, it's going to have a hard time nerve function and blood function is going to have a hard time moving through those you might get a little non pain tingles as you're trying to use muscles, glute squeezes our relief. Zen, man, thank you. Kathy, Oh, you guys are great. This is a great crowd. I love that you all are here just trying this. Vicky, what the heck Nancy needed it? Yeah. Shantal, feeling a pinch in your lower back, ease off. Make it as simple as possible. Maybe it's just like a flicker of of can we just find the easiest way to stimulate these muscles and then relax and go as fast as what feels right for you? Virginia, we'll get into fascia nervous system. We're going to get into the science of it on night four. We're going to keep the first couple nights very light academically and content, but if you love learning the science of it, please show up for night four. We're going to get into all connective tissue. Connective Tissue info would be pretty great. Yeah, some of you might be noticing a little bit of digestive system showing up here.

That's really cool. Nothing works in isolation. Okay. Now no more butt squeezes, bring the bottoms of the feet together, allow the legs to gently open up out to the side. Interlace your hands together, arms straight towards the ceiling, and for the second time we're going to do our pullovers, and is this a little more familiar? Is it a little more comfortable? Do both hips maybe have a little bit of a different capacity? And it's okay? I don't want to put the expectation that that should happen. Just observe and notice second round, is there any bit of a change? Less pinch more pinch feels a little bit more available, less guarded, whatever it is, just observe and keep these shoulders moving nice and slow. Legs are spasm. Yeah, it's kind of wild to think just neuromuscular training can elicit this load response, huh? No more back cramping. Second time. Beautiful. Kira, what does that tell you is happening right now as the hips are becoming a little bit more turned online, neurologically, your back can actually be inhibited. It can actually relax. No more. Right hip pinch. Jason, beautiful. Stephanie. Feels great. Brad, you're feeling the right leg pulling the left. If the balance is severe enough, you're definitely going to feel that crap. I can open my legs. Vicky, great. That's amazing. We've got about 30 seconds left more room for arms to move overhead. Amy, everyone, this is night one. Like this is incredible, beautiful and and I can't tell you how normal it is to not have this huge experience night one. That's okay. Honor how long you've had this problem. Let's give your body some time before we can expect it to change, please. Okay, now we're gonna do a little bit of a challenge here. Okay, I'm going to show a progressive exercise. You do not have to do this. If you do not want to try this exercise with me, I want you to choose any of the exercises you like tonight, either just the knee pillow, squeezes, the butt squeezes, or go to that frog open leg position. Here's the exercise. Once I'm done showing it, you can make the choice for yourself. If you're going to try it, we're going to fold the pillow in half, put it between our knees. No more pulsing. Now, I just want you to hold the pillow between your knees so a little firm, press about 10, 20% effort, both hips, hopefully a little bit more active now, keeping your upper body relaxed. Make this simple. Gently press both feet into the ground, lift the hips as high as what feels comfortable, and then come back down and relax. Do it again. Lift Nice and smooth, come up and then relax. Now I'm going to put two and a half minutes on the clock, and I'm going to let you choose if you want to join me on this progression. This might be a lot night one, or maybe you're just feeling good, and when I kind of push it a little bit. Now notice also how I'm not saying, hey, tuck your pelvis, brace your core, hollow your navel. No, I'm not going to train you to. Move stiff and rigid. I want to make movement simple for you. So to make it simple, I just want you to think, what are the muscles just lift? Don't even think about, am I lifting with my glutes? What's doing it? Make a movement pattern simple. Bring your hips down to the ground. Lift your hips up. I don't care if it's only as high enough to slide a piece of paper, you're you're trying. That's all I care about. You cannot outthink a movement problem. So all of these excessive cues of what to do, no wonder why movement probably feels stiff and rigid for you. If you're used to this like laundry list of cues and things you have to do to brace and protect yourself. I want to get your body to the point of, if you need to move, you can move. It's natural. There's no thinking, there's no layers of protection and caution. Your body is just capable of moving like it was when it was a kid, without all these these cues that come up over all these fitness modalities over the year. Make it simple, breathe and move. Breathe and move. If you're doing the butt squeezes, great. Try to make it simple. If you're just doing the pillow squeezes, try to continue to talk to both hips. Make it simple, breathe and move the pillow between our knees is reducing one leg from moving out, because I think many of you are already starting to feel a hip imbalance. So by us using a prop between your knees, we're actually kind of putting like training wheels, guard rails on the body, and we're as close as possible, ensuring that both ankles, knees and hips are staying in the same plane of motion, and one is not bailing out. Oh, Christine, thank you. Yeah. I tried all the bracing and the cueing, and I trained myself into more and more back injuries, and it wasn't until I had to unlearn all these weird little cues and just get back to a place of fluid movement that big thing started to change. Okay, that's enough bridges. Now I want everybody or whatever exercises you did, I want you to go ahead and stand up meet me in a standing position. I am going to challenge you tonight do what you can and be reasonable with this next exercise. Okay, I do not want anybody doing this with socks on. Only do this if you have either

tennis shoes on or your floor has a lot of grip to it. So here's the exercise. I'm standing up, leaning against the wall, make sure it's a good, firm surface, okay, leaning up against the wall, both legs are straight. My legs are not wide from the front view, my knees are not in I'm not doing this with weird leg alignment. I'm doing this with ankles, knees, everything straight and pointing forwards so leaning up against the wall, I'm going to take a foot step forward and bend my knees. I don't care how low you go, the lower, the harder bend your knees. Hands on your legs, palms face up. Now I'm going to put two minutes on the clock a couple important things. Number one, the ankle is in front of the knee, so I'm not back like this. The ankle slightly in front of the knee. Number two, there's a lot of pressure on my heels, so wiggle your toes around a little bit. Okay. If the pressure is on the heels, the the thigh muscles are going to work. The pressures on the toe. You're going to put a lot of that load on the knee, which is okay, but I want your thighs to get stronger, not just your knees to get tense. So hands on your legs. Palms face up and relax. I actually want you to slouch okay, because if you don't, you're going to try to use your upper body to make it easier on your legs. No more. This is about legs getting stronger. Your legs are so damn capable of supporting you, and I'm going to show you how to strengthen them. And yes, this is probably going to be hard for you, if these thigh muscles are really weak, and if this is hard, what is helping to stabilize your hip when you're bending and squatting and walking and standing this exercise, being weak is directly attributed to a lack of stability and movement in the hips. So everybody, take a big deep breath with me. Big breath into the nose. Hold at the top and slow exhale. Great job. We're on the home stretch now. You can do this. I know you're strong enough for this big breath in through the nose. Hold it. I don't care if you have to come up an inch or two and slow exhale. All you got this. We've got about 15 seconds left. You're feeling weakness. Leave the body. I need you to be calm and cool. Don't bring more tension into this. Soften your face, soften your jaw, soften your breath. Your legs are strong, 321, and relax. Okay, now I want everybody to stand up. Take a minute, stand up. Okay, as you're standing up, what do you feel? Start off with our assessment. First of all, 5050, are we a little bit more equally weighted? Do remember at the start how I said, Hey, pay attention to one muscle group, or is there one area or joint that's working harder than another? Is that different? Does it feel like you're standing with a little bit less effort? Yeah, the muscles are working. But do you feel supported? Do you feel like there are more muscles helping to hold you upright than before. Nice better. It's darn better. Anastasia, thanks for being here. More equal. Teresa, feel lighter. Rubbery legs. Yeah, for sure. We got them to work. Remember at the start how I said one out of 10? What does it feel like to stand if you are if you put five and now you're a six put plus one. If you were a 10 and now you're a five put minus five. Where are you at with your standing function? Was there any functional balance, symptomatic change? Does standing feel better? Give me an answer numerically, if you can, easier said than done, plus one, more even, definitely more equal, lighter, stronger, plus two, plus three, plus two. Pam plus one. Brad legs are operating more. Holly plus three, Cynthia Jen plus four, Cynthia plus one. Matt, more support coming from the left. Okay, stay with me on this look. This chat is amazing. This is incredible. Now bend forward. So what does it feel like to bend forward and remember, remember at the start, right, one out of 10. Did your range of motion improve? Did your comfort? Maybe your range didn't improve, but your comfort getting to that range? Did that improve? Look at this, more range of motion, more range of motion plus two plus two. My fingers can finally touch the ground. We didn't stretch tonight. Why are your hips looser? Because neuromuscular function, maybe your hips are tight, not because they're actually tight. Maybe they're tight because these muscles are just freaking offline. And maybe us getting these muscles to work with really simple, straightforward things, is going to change your world. Fact, I'm pretty confident will, because it did mine, and I've seen it do it with so many other people. Oh, magic. So good. Yeah, this is cool stuff, huh? So let's Oh yeah, Montana. Can't wait to learn about the science we have so much to get into on this challenge. Look, this is night one. If you made time for yourself, if you tried these things, if you even trusted me a little bit to guide you, I'd say it's a hell of a night one. I'm so proud of all you for showing up. But let's, let's have an honest conversation. Okay, there's, there's three outcomes. Chances are you're in one of these three groups. So let's talk about this. The first group, better more function, more support, more

muscle activation, better range of motion, less symptoms. So let's call this first group better. If you were in this first group, hell yes, you just found a I didn't touch you right? Nobody adjusted you. No fancy, expensive equipment. You just learned how you can begin to improve your function on your own. Beautiful you. Your nervous system just told you what's going on and what it needs. Great job. Welcome to pan Academy. I cannot wait to share more with you. Group two, no change. I don't feel any change. Standing feels the same. Ben Ford feels the same. I gotta tell you, even though probably the majority of you are in group one, it's really normal to be in group two, because what 30 minutes of movement against a problem that's been forming for how? Long. I can't express how normal it is for number two, for no change to exist. Now, just give it time. If you're in the no change group, okay, I hear you. That's normal. Keep showing up. We're gonna need to put a little bit more time and consistency and work until we can actually get into this first category. Let's talk about this third category, worse. I feel worse. Symptoms, increased imbalance, increased, uh, range of motion, decrease. Just doesn't feel good. I can't express how normal number three is too You're not an abnormal, you're not a you're not an outlier. That's kind of common when you've got a severe movement impairment, when you have significant adaptations to muscle imbalance, and your soft tissue has adapted to weakness and limitation and its inability to deal with stress, and we just ask nerves and muscles to begin working and communicating together. Yeah, look, think of it. Let me make this real for you. If you've, if you've ever been out of shape and you've gone to the gym, you did something good, you did something healthy, and you did something probably light, right? You didn't go like, super hard day one in the gym, and you were probably sore as hell. Maybe it like, kind of emotionally felt good when you were doing something good for yourself, but the outcome was, oh my god, the nervous system was processing so much load that you got stiff and you got tight. And if you can make it through those first couple weeks, going from being out of shape and going through that whole freak out, flare up period where your body is confused, what the hell is going on? If you can get through that eventually, that workout that kicked your butt is like your warm up, because your body gets stronger, you you're feeling how the nervous system got overloaded and it's responding that way. That's normal too, especially if this is a severe problem for you. So those are the three outcomes. I'm gonna hang tight this, this chat. I mean, we've got 1500 people here chatting. If I don't see your question, it's not despite you, it's we got a lot coming in. So let me see if I can catch up on this. Maybe there's, like, a meaningful question I can respond to. This is our time for night one. Great job on this workshop. I cannot wait to help you on night two. Just a quick heads up. On night two, we are going to get a little bit more into the science. I'm going to start to sprinkle this in just a little bit, and we are going to be doing some very specific shoulder exercises to stabilize your hip. So if you feel like your shoulders have something to do with your hips, please show up. I cannot wait to to connect that link for you and to show you how after going after shoulders, your hips will feel radically different. Brad found out I wasn't using my left leg before, yeah, uh, great, great. Okay, we're getting some repeats in the chat. Give me one sec. How often do you recommend? Well, at the start, probably just one. I mean, you can, if this was great for you, you can wake up tomorrow morning and do it. We are going to do some exercises again tomorrow night, so you might see some repeats. So don't go like overdo it. If you want to do these exercises in the morning, go for it. Just be light. Be gentle, be simple with them. We don't need to go climb Mount Everest in a day. If you can't make it, we will have replays available. I recommend you coming to the lives, just because we get a little Q, a, Q, a, okay, I'm seeing a lot of questions about hip replacements and osteoarthritis, so let's, let's talk about this really quickly. How do I want to start so osteoarthritis, swelling, joint damage. It can come from a variety of things, but most commonly, improper movement, faulty movement patterns, where there's excessive wear and tear, there's strain on the joints. So let's actually first talk about a hip replacement, and then that will set us up for osteoarthritis when you get a hip replacement, because it's bone on bone, you replace the joint. You don't replace the nerves and the muscles that led to that deterioration and the degeneration. So many times people get the hip replacement and are still left with a significant amount of problems, because it wasn't the joint that was creating the problem. It was the dysfunction around the joint that was creating the problem,

whether you need to get a replacement, whether you've had a replacement, we still come back to the same conclusion of we got to get the body to work better. And this is one. Way tonight was one routine, one way to do that. I've got a whole host of other things that I can share with you now how this has to do with osteoarthritis. I don't want to get into the nervous system yet, so let's just talk about the muscular system. If you have osteoarthritis and you are constantly dealing with flare ups, joint swelling, excessive tension, pain and discomfort, you learning how to work with your body is going to be key. What I mean by that, learning the exercises that calm down tension in your body, learning the exercises that do very gentle, simple motion. I don't know if anybody's heard this, that movement is medicine. Well, here's what it means every time you move, every time we get motion in, what we're doing is not just executing the motion, but we have very viscoelastic very when we move, we pump blood and fluids throughout our body, so part of the benefit of us moving is aiding in circulation. Your muscles are like many little hearts, and when you go to use your muscles, it helps improve circulation. It also improves lymphatic function. It improves oxygen delivery, it improves nutrient delivery. And when we move, we also clear waste products from damaged areas. So if movement is medicine and you have osteoarthritis, you learning gentle, simple ways to move your body that help maintain your quality of movement can help ease the symptoms of osteoarthritis. This is why one of the number one recommendations for long term treatment is exercise. However, not exercise. Not all exercises are treated the same, and your body doesn't respond to all exercises same. Doing overhead, weighted squats in the gym is going to affect your nervous system and muscular system if you have osteoarthritis, differently than doing what we did today, which is more let's just maintain let's develop and maintain proper range of motion and then function. So you

having osteoarthritis, even rheumatoid arthritis, it's you developing a movement practice to take care of your body. And that is what I want to teach you. That's what I have to offer you, is to show you how to navigate what your body is going through. I want you to think of and maybe you don't have osteoarthritis. Insert any condition. You could insert limes. You can insert almost any condition that you that that deals with the body. I want you to think about a race car driver. A successful race car driver can go around the track and they don't just have one gear. They've got multiple gears. Let's just call it six gears for simple math. Here, a race car driver can go around the track as fast as possible using different gears at different moments of time. Your body is like that car. You learning how to go in and out of gears, when to use intensity, when to pull back and allow the parasympathetic nervous system to calm itself and help heal, when to put a little bit of juice, when to pull back gas, break all of these things. We are driving our cars for our entire life. We have one car, and we've got to drive this car, and we have to learn how to use it. Doing a simple routine like this is like learning how to use the first gear. We're just doing basic. We're just trying to get off the starting line. As routines can get more challenging, more progressive, a little bit more strength oriented and mobility focused. We start getting two gears, three gears, 456, your ability to be successful with your body long term, comes down to your ability of how to give your body what it needs when it needs it. And what I want to show you is how to give your body different gears, how to use different movements and positions and techniques and exercises and repetitions all to help give your body the maintenance it needs. So you can continue to go around the track as hard as you want and as long as you want. So whether it's Lyme, whether you're going through chemo, whether you're in menopause, pre or post, whether you're in puberty, whether you're going through wild hormone swings, dealing with reoccurring nagging injuries, if you're post operation, we all still have this body that needs help, and you learning how to meet your body with gentle, simple movements that first start on a neuromuscular level. And. Gently increase progressively over time, is what develops your capacity to be able to handle life with way more grace and way smoother. And that could be an hour long conversation. I'll try to just give you the Spark Notes of it. I hope that helps answer osteoarthritis or any other condition specific. Kate, what about pregnancy? Well, you have to understand pregnancy is one of the greatest transformations that the human body goes through in the shortest amount of times. Hormones, hormonally, functionally and movement wise, learning how to support the body through pregnancy is it's very nuanced, because during each trimester, right, there's different

positions, like we can't go on our back. In trimester two, we can't lay face down. Trimester three. So there's really specific sitting and standing positions and exercises that you can go into to give your body support while it's going through these changes. You know, understanding that your center of gravity shifts forward, which puts an incredible amount of stress on the lower back. Okay? Well, if you're going through pregnancy, let's get the hips to work better so the lower back doesn't have to bear as much load. And us being very mindful about what trimester you're in can be, can be wildly helpful. Let me see come here in the fourth right hip flexor. Cheryl, so far, all the exercises are great. No stress anywhere. I love hearing that from you. Okay, I'll probably keep it short. I don't want it to keep all of you I'm seeing over 1000 people are hanging with me on night one. I appreciate that. I do want to be respectful of your time. We're going to get into more science, so I'm sure a lot of your questions are probably going to be just addressed. A lot of unique issues and case studies are going to be addressed with these four nights. So please show up for night two. Don't get overwhelmed by having to do all four nights. I just want you to commit to showing up for the night too. Let's take this one night at a time and make each night as impactful as possible. Slow is the key, and learning not to overdo. Yeah, that's the lesson. You know, I had all of these exercises at my disposal, and I wasn't getting better because of how I was not doing them properly. I was just using force and anger and aggression and and I was trying to make my body move too fast. I forgot that my body is on my side. Forgot that my body is an ally of mine, and rightfully so, because, you know, I had this like life changing injury that happened to me. I didn't seek it out. It just kind of happened to me. I felt very much like a victim, like Poor me. This thing happened to me. I didn't do anything to deserve it. I felt like my body was against me. My pain was holding my back. I wasn't able to be intimate. I wasn't able to hold my son. I wasn't able to do anything I used to love doing so I had this really poor relationship with my body, and I only knew how to meet pain with anger. I only knew how to meet resistance and restriction with force and power. I didn't understand how to meet my body with my breath. I did not understand how to gently parent myself to restore range of motion, and no wonder why didn't get better for years, despite having the tools that I'm giving all of you, it's because of how I use those tools was very counterproductive for what I actually needed to have done. It wasn't until I actually eased off and tried things half as hard as I needed to and really learned how to work with my nervous system instead of against it. That is when meaningfully, significant events started to happen in my life. I mean, it was just breakthrough after breakthrough, and I was so confused because I was doing less, I was doing way less than I'd ever done, and I was getting more and more results. And this was one of the big lessons that I teach people my online program, which is how to play around with intensity and how to change the relationship with sensations that you feel. So when all of you are doing this challenge with me, you probably have a default level of speed and intensity and gusto that you like to do this stuff with, I respect that, and let's see if we can actually play around with that. Try half as hard as you think. You should just try it. Let's the worst thing that's going to happen is nothing significantly, but something amazing could happen, which is, you learn, oh, if I pull off the throttle a little bit and I go a little slower. I can actually electrify both sides a little bit easier. There's less compensation. I can relax my face and I can breathe, and I can start to get back to this place of fluid movement, because I'm not just trying to force my way through this the whole time. Yeah, Margarita, no pain, no gain. Is so wrong, you know, I let off. With our workshop tonight that I was a eight time all American Division One collegiate athlete. My entire upbringing was there is no pain if there's no gain or there is no gain if there's no pain. So that was my foundation, push, push, push. And before breaking my back in a surfing accident, my only experience with my body was being able to push it and me get stronger and faster and better, and breaking my back taught me that that's not really a useful approach. It's not a useful mantra, no pain, no gain, because all that did was put me in even more pain. So I digress. I say all of that because your mindset has a lot to do with the outcomes. And when I was doing a lot of work with people, one on one, we would have, like, an amazing session, like maybe we all had tonight. It was great. We learned some stuff. We learned some new movements. Things are feeling better and optimistic. And then I would give these people these exercises, and I'd have them go do them on their own, and then they'd call me the next day saying, oh, man, I'm in a

flare up, 911, please help. I can't move. You got to give me new exercises. And I would always say, Hold on, come into my facility and show me what you did. These people would come in, they would do the same exercises I gave them, but they were like, wincing their face. They were holding their breath. They're like, really trying to squeeze a pillow. They were doing so they were doing it so intensely because that was their default. No wonder why they weren't getting better for years, because that was their baseline of how they just approached their body. But when they were in a session with me, it was calm, it was gentle, we were talking, and I was calling out every couple minutes, Hey, relax. Make it as easy as possible. But by themselves, they didn't have those guardrails, and they just went way too hard. Well, no wonder why they were in pain. And when they would come back in and I saw that they were overdoing it. I would always ask, what are you thinking about right now? What? What is, how are you coaching yourself? And the answer is, always, I'm just trying to get through it. No wonder why the body's pissed off after what if we try half as hard? And again, we would calm down. We would do the exercises so simplistically, and they felt better again. So how you do this? Your frame of mind, what you're thinking about, and your relationship with intensity and pain has a huge plays a huge role in what kind of outcome we're going to get. But more on that later. That could literally be an entire workshop night for sure, nice, Robin, first time you did something not intense. I love hearing that. Cheryl out of hip pain tonight because of these exercises. Really happy that that happened. That was your experience. Okay, all right, I'm gonna go ahead and bow out. I'm gonna save my voice. We got three amazing nights ahead of you. Thank you all so much for showing up. Please be open to whatever happens tonight. Maybe we sleep a little better, maybe we wake up a little more restful. Maybe we're feeling a little sore the next day. Whatever happens, just be an observer. Try not to make it mean something too much. Let's go along with the ride, and I'll help you dive a little deeper for night too. All right, everybody with love. I'll talk to you later. Bye, bye.