Part 1-Functional Bodybuilding: Principles Of Training w/ Marcus Filly
Marcus Filly is back on the show for his fourth episode! This time we dig deeper into the training principles of functional bodybuilding. We reflect on how the first iteration of the Awaken Training Series went for me, the community, and what made it such an enjoyable experience.
I can tell you from visiting Revival Strength HQ this weekend that the experience you receive from on-site or remote coaching is 100% crafted with genuine care (or lack thereof). What a mind-blowing peek at the thought process that goes into truly being with someone throughout their fitness journey.
(6:28) - Community
(9:40) - Warmups with intent
(14:10) - Learning through training
(16:15) - Conditioning, breathing work, and managing intensity
(19:34) - Crafting culture
(31:25) - Feeling beaten down from overloading patterns
(35:48) - Flexibility vs Mobility
(39:00) - Tempo training
(43:10) - Detaching ego from the load
(46:40) - Individualized program design
(50:00) - What drives community?
(55:20) - Business principles
(1:08:00) - Reacting to adversity
(1:13:00) - Setting up a structure for balance
(1:21:20) - Starting over
Resources we may have talked about:
Awaken Training Series 1.0
Awaken Training Series 2.0
Mike Lee - What is tempo and how to prescribe it?
How you can connect with Marcus:
Hey, this is Marcus filly and you were listening to the airborne mind.
Ms. Misbah Haque here.Thank you so much for joining me today and welcome back to the show. So if this is your first episode welcome to the airborne mind family. I appreciate you taking the time out of your day to listen, and I hope you walk away with something useful. If you have been with me from the very beginning, or this is your second, third, 10th, 20th episode I value your time, your energy, your attention, your ears, and your support beyond belief because, without that, we would not be here. So once again, thank you so much. If you have a couple of minutes and you want to support the show, please head over to iTunes and leave a review with your thoughts. You have no idea how much that helps in terms of the rankings. Getting more interesting guests on the show and helping me continually improve my craft.
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So today my guest is Marcus filly, and this is his fourth time on the show. If you haven't listened to his previous episodes, I highly recommend that you go check them out. This was a special experience for me because I had a chance to head up to revive RX and revival, strength, HQ, and you know, I always talk about providing light bulb moments and Holy moments to people who are listening on the show, you know, just through a dialogue back and forth conversation and, and sparking that curiosity. Right. but what an unforgettable experience it was for me, because I had a ton of those throughout this weekend, both from conversations, you know on-air, off-air meeting the individual design clients site to see the care the intent, and that goes into crafting an experience for these clients, both remote and onsite was something special.
It's, it's definitely something I have not been exposed to at least at this level, you know, in the past. And so ton of learning that happened on my end, which some of which you will get to hear in this episode. And as always, we dig deeper into functional bodybuilding concepts. So the last time we chatted was before the awakened training series kicked off we got a ton of people excited about jumping on the program, and now that the first iteration has kind of come to an end it is very cool to reflect on, you know, what I got from this experience, what the community got from this experience, you know, why people were excited about it and to just dig deeper into these concepts. And you know, I think that you're going to definitely be able to walk away with some tools as to how you can apply these concepts to your training.
But yeah, so much fun as always. And we also talk about business towards the end, which was something I've been curious about for a little while now, you know, Marcus being a part of reviving RX and revival strength. I wanted to know what does that thought process kind of look like to be successful in business? And yeah, this is one of the longest episodes I believe that I've ever done. And so I encourage you to sit back, relax, take some notes, make sure you share this with a friend and yeah, I hope you enjoy this conversation as much as I did. And more importantly, I hope you do something with it. Marcus, welcome to the show, man.
Elizabeth, thank you for having me back and thank you for making the trip to visit us up here in Northern California.
Absolutely. I mean, while I was in San Diego, there's no way that, you know, I'm only a couple of hours away. I had to make it out here and just see what you guys are up to. And yeah.
We have quite something special going on over here. Yeah. Thank you. Thank you. It's funny. People come out to California and they're like, yeah, I'm going to be in California. I like, I got to come to see you. I'm probably right down the street. And I'm like, well, you're in LA and I'm up in San Francisco. It's like, it's like four States away if you're an East coaster. But you took the flight and I appreciate you being here.
Absolutely. so everybody else is kind of wrapping up awakened training series a 1.0, I'm two weeks behind. So I'm ending week 10 today and tomorrow, but man, what, what a ride it's been and it's been very cool to see how everybody else is kind of reacting to it as well. Yeah. How do you, how do you feel about the whole experience so far since we last talked?
Yeah, I guess we talked basically like a week or two before things got underway. So we've had 330 participants sign up. It's, it's hard to get a specific number on how many people completed all 12 weeks and where people are at, but there's been a lot of engagement through, you know, our program delivery tool, the fit bot. And God it's been, you know, something that started as sort of just like a, an idea and like, Oh, this is an experiment. If we get 40 people to sign up, that'll be amazing. To then just seeing it kind of evolve and people, you know, want to share their experiences on social media, the feedback that they've been giving us through the Fitbits, telling us about how they've overcome injuries and started to feel parts of their body, that they hadn't felt in a long time set PRS, you know, fall in love with training again. I mean, all the things that we kind of sold on our sales page, like fall in love with training again, sorry to happen. So yeah, it's been just a full circle, you know, tremendous experience for me. And you know, the people that have played a role in it are many for sure.
What's been cool to me is you know, cause I've been trying to document it daily for the most part and people will comment or reach out or just through conversations on Instagram or wherever. You know, I'll find out that they're doing the program as well and we just kind of go back and forth like, Hey, what'd you think how'd you feel? And people seem to love it in terms of the whole-body control and awareness concept that we chatted about previously. That's really starting to wake up for people. And I think that's huge, man, just that alone. You know, you taking that back and applying it to maybe whatever else you want to apply to after this program or whether you go on to 2.0 dude, it's a, it's a game changer.
Yeah, man. I mean, that was, that was kind of the intent, you know? Certainly for me, I, we wrote one point, Oh, I didn't think I was gonna ever write a 2.0, I was like, Oh, we'll just do this one thing. Right. We'll see how that goes. I certainly didn't envision myself getting into the business of writing, you know, an ongoing, continuing online training program because what I wanted to do was introduce people to concepts of training that they could take into their life, take back to their training. Or if, if it encouraged them to out a coach that could provide this kind of service ongoing for them, then that would be great. So to hear people, you know, that buzz and that just that feedback you just gave is yeah, it's, it's rewarding. It's like definitely people are taking this stuff and you know, I see people hashtagging functional bodybuilding and I see what they're doing and I know it's not the awaken training series cause I'm like, I didn't write that, but they're doing principles of it, you know, and whether they pulled it off the Instagram page and saw movement or in some cases it's like, well, that's just tempo lifting that people are talking about is functional bodybuilding, but it's really just a principle of strength training.
That's been around for a long time and great. They saw it being done in a way that appealed to them and now they're utilizing it.
Absolutely. so let's dig into, you know, bits and pieces of the program. So when I first started it, what I was really surprised by was the like depth of the warmup, right. I've really, I'm a huge fan of like making sure that you're warmed up properly and it makes a huge difference. You know, when you carry on to the rest of the training session and each day you've got like a specific warmup that's tailored and bridges kind of perfectly into the rest of the training session. Have you gotten any feedback on that? How do you feel about that?
Well, you've, you've been the most outspoken person about the warmups, which is been great. And it's great to hear someone could be really positive about it. A couple of people have said, you know, Hey, with the warmups, some of these sessions get a little long, which I understand, you know it's hard to, again, it's always hard to write for a big group of people. Like some people can be like, Oh, this is just right. This is too much. This is not enough. But you know, it, it makes sense to go back to kind of how this evolves, like into the sessions that you have. Right. This was a reflection of my training. They'll ask me often, how do you warm-up, Marcus? How do you get ready? Well, I train twice a day. I have an am session, a PM session, my am sessions, you know, and, and because I had to answer this question so many times where people or I got the question, I had to think about it enough.
I was like, gosh, I don't warm up that much anymore because I am sessions, aren't my warmup for my day. I come in, I move, I do a lot of these activation functional, you know, bodybuilding type things in my am session at the tail end of a, of an aerobic blood flow session. So I'll start my day at eight or eight 30 in the gym, I'll do an hour's worth of work. And then, you know, I go in and do some work for a little bit, but I've already kind of like, you know, my body's awake now and taking bits and pieces of that and putting that into our, you know, and training daily designs was a way to say, okay, this is what you can do for a warmup. Right. now it's tailored down. It's not an hour-long warmup, you know, it's you know, hopefully, a 15-minute warmup know how to navigate the gym a little bit. But yeah, it's really meant to do just that. It's like, you know, getting on a bike and riding for 10 minutes to warm up is fine, but why not take advantage of, you know, doing some different patterns that you're going to do in your training in a moment with weights.
That's what I loved about it was the fact that you know, for example, star planks, right? Like the, and maybe even using the Slingshot or TheraBand to do monster walks and things like that. These are pieces that you may really never get to. Especially if you're somebody who's on a tight, like time block and you're like, Oh, 60, 90 minutes, like I'm already here. You may not plugin that piece, but now that you're utilizing your warmup as something to, you know, include these, you know, these nuts and bolts and these details that actually do matter, you know, in, in the grand scheme of things it's a great way to knock that.
Yeah. It's, it's like not only do they matter in the grand scheme of things, but I would go a step further and be like, why, you know, who are you to say that the way training that you're going to do in the second part of your training is more important than that stuff you just did, that band walks, like, why is that more important? Like, what's your, what's your function in life? Like what do you achieve, try to achieve and for a number of different goals that are out there, whether it be competing in fitness as a sport, or if it's just like health and longevity, I think I can make an argument that says, Hey, that 15-minute warmup is more important than the back spots that you're about to go do. So let's not overlook that. And let's definitely not bias our training for year after year after year towards back squat, deadlift, and bench press only.
Right. Let's do these other things. And if it takes up 20 minutes of your, of your session and you don't get to the last conditioning part, like, so be it. Yeah, probably then, Hey, we bias it towards a, this is a warmup bias program. Right. You know, whatever, they, you know, there are so many biases out there now, but yeah. But I really, I really believe in that. And I, and I've, I can say that because I went through it, you know, so religiously for month after month after month after month when I was recovering from some injuries last year where I was like, you know, I am session, I get done and be like, man, I, I got a great training in for the day. If I don't do anything else, I accomplished a lot. I'm making progress and I'm feeling.
Right. And, I, you touched a little bit on like the w you know, why are you training? Right. And, and what function does fitness really play in the grand scheme of things in that person's life? I think that this program brings that out a little bit, right. Like, for example, for me, at least, like I was competing in weightlifting for about two years, and I was doing those, you know, 90 minute, two hour sessions after a while. Like not only was I beat up, but it was, you know, I got to a point where I was like, okay, I'm not, I'm done competing. And I wanted to transition back into like group fitness classes and essentially like revive, you know, my passion for fitness. Right. Yeah. Connect with originally, like why I got into it. So I did that for about seven months or so. And then I was like, okay, am I ready to do another, you know, 60 and 90-minute program? Like, will I be able to commit to it every day? And when I started, I was so pleasantly surprised because of the variants that there were. But then at the same time, I think if you, you know, if you have a bit of an idea of program design, you can watch the trends and progressions, that's been really fun to watch it. Yeah.
Yeah. I had a meeting with an old friend and somebody who actually I trained with a little bit, many years ago was a former client. And he did the awaken training series. He lives here locally. He came in for a visit and he was kind of speaking to the same thing. He was like, you know, as a, as a kind of a fitness geek a little bit, and how he likes to nerd out on some of this stuff, he was like, it was amazing to go through. It's like a six to eight weeks single-leg progression of lunges and split squats. He was like, I didn't, you know, and that was my experience too. Like my personal experience, going through a similar progression of my own training from my coach, I was saying, my gosh, you know, like lunging is pretty varied. Yeah. I could do this a lot of ways. And, you know, week after week after week, we can build upon the fundamentals and make this more challenging and take people from a to B and in a, in a pretty fun and, you know, insightful type of way that, you know, for those people that really can follow the progressions or appreciate that. Yeah, it was its high-level stuff. And I, I, again, I'm not trying to take all the credit for it. I mean, this is just passing on information, passing on knowledge from, from my coaches, but it's been great. Yeah.
Yeah. The other, the other piece to it that I was surprised by was the the conditioning, like, I didn't really know. I knew we were going to do functional bodybuilding and I didn't really know what to expect when I first got into it. But then I like the balance of, you know, you do have days where it's like a tough grinder type of workout that just kicks your, but then you have days where you're focusing on pacing and you're consciously paying attention to detail, which I think is nice because when you have time pressure, and if you're going for time, or Amwraps all the time full of like dynamic movements that you're just trying to, you know, you're focusing on the score on the board or the time on the clock, you don't have a chance to like really connect with how your body is moving. But we were able to do that, not only through the pieces in the beginning, whether it was the core lifts or single-arm, single-leg movements, but then moving a little bit faster and being more conscious of those types of details. Yeah.
And it was, you know, the principal there is like intensity. Like we just have to keep, we have, we have different tools. We can use different tools in the prescription of conditioning work to manage people's intensity. So some of the examples you talked about, it was like, we have workouts in the wake and training series that are like three rounds, not for time, you know? Right. And there's a little note at the bottom, you know, move with purpose, like controlled movement like that. So that's almost giving somebody permission to say, Oh, I don't, I don't have to rush this. Right. Let me actually focus on my quality. Yeah. And you know, when you watch someone do a session like that, they end up moving relatively continuously. They're like, they're just kind of, they already have that mindset of like, Oh, everything's for time. So I got to keep moving from thing to thing, but it slows them down enough to focus on an element of the movement other than, you know, force times, time, you know, or force it out at a time kind of thing. Another example that we we've used is some of these like unbroken sets or increasing pace on bikes or ride.
A bike, right? So it's like.
Four rounds, you know, you're going to do 20 cows on the bike and you're going to do 20 kettlebell swings, but every round you must go faster on the bike. So if you start at 60 RPMs, then on the next one, and at a bare minimum, you got to go 61 and the next one, you got to go 62. And so when you, when you're, you have to increase your pace and you know, that maybe you don't get, most people probably didn't get it right. The first week. They just like went too fast out of the Gates, but you learn after a couple of weeks of doing that, okay. This is how I have to pace. Well again, when people pace at the beginning, that's another way to manage intensity for, for, you know, your training. And and that's really, I think probably the hallmark of this program is that there's a lot of tools implemented into the strength and conditioning work and the warmups that help athletes and, you know, you know, consumers to manage their intensity so that they're not always pushing into that same red zone day after day, which can, you know, for, for a lot of people can just leave some wear and tear and, and make them over time, lose that passion and drive for sure.
Do you feel like there's I mean, not in all communities, not in all environments, but definitely like an addiction to almost like just giving it all you have and, and just killing it, redlining it every single time that you work out and when you're not doing that, you almost feel like, Oh, did I, did I really work that hard? Do you know what I mean? Or yeah. I'm curious to know if people who signed up for this program, if they came from an environment where that was kind of the stigma, and then now that they're like slow, they're slowing things down and they're taking a more balanced approach and, and a more structured approach. I'm curious to see what that thought process is like.
Yeah. I mean, it'd be great to like, have a little survey monkey, send out to everybody to kind of get a sense of where they came from and what they learn. You know, my, my, my gut tells me that we've gotten people through a couple of different channels. I mean, there are people that look at the movements that we're doing and functional bodybuilding and think it looks kind of sexy. They're like, Oh, he's got some muscles look at him doing that thing. I want to try that. Right. I don't know that that person specifically was intensity, you know, phobic after years of doing it too much. But I also know that there are people that reach out a lot of people that have reached out via Instagram direct message. It's like, Hey, I'm hurt from this. I'm tired of feeling this way, is this right for me?
Now maybe they were in a culture of like, you know, you gotta be pushing it every day. Otherwise you're not making progress, or maybe they, you know, created that story in their head because, you know high intensity, functional movement, you know, constantly varied was also preached to them too. And, you know, I, the, the problem is that without if the programming's not right then, you know, high-intensity functional movement and, you know, constantly varied, isn't, isn't, doesn't always work, right. If you're always doing, you know, a 10 to 12 minute time domain of three to four movements, you know, at super high intensity and you do that six days a week, well, that's not really constant variance, right. That's not the true CrossFit. Like where are your days of going long? Where if you go past 40 minutes, like your intensity drops, cause you're running a 10 K and you can't run that fast.
Right. Or you're doing five sets of two in the back squat, which has a different stimulus on people. Right. So anyway, back to the point is like, they may have been, you know, in a environment where intensity was like pushed on them or they created that story in their own head, or they watched too much of competitive fitness and assumed, right. Assumed wrongly that I see these athletes going, you know, what looks like? So hard look at these regionals guys are, and girls are just crushing it. And, and really they're going 90%, you know, like in most of their training videos, right. They're not, they're not going a hundred percent, but the perception is it's a hundred percent and that's how they got there. And so therefore I have to do that. So there's a number of reasons why I think people fall victim to the, I have to go hard all the time. And, and then they go hard all the time is really the same kind of energy system like this lactic endurance sort of fatigue zone. And then it does lead to, you know can lead to burnout for a huge percentage of people and the super resilient ones. Maybe don't get burned out for a while. Maybe never, they get burned out and they end up on podiums, you know, at competitions locally and regionally.
I think the the culture is so huge, right? Because I feel like I've witnessed that whatever you kind of what the standard that you set from the very beginning is huge as to how you're going to kind of perceive what's right. And what's wrong, or, you know, what's most efficient. And, and something I've noticed at Invictus recently is they have two tracks, they have performed and they have fitness, right. And it's preached that one is not better than the other, right. One is not like fitness is sometimes harder than performance. Right. But now that you've kind of set the standard for every drop-in and every new member that comes in that, Hey, there's these two tracks. And for part, a part B, you guys can mix and match based on, you know, what your goals are. And I've just noticed people are so much more receptive to scaling down. They don't take time on the board or anything like that. So it's like, or they do, but it's not like, Hey, you know, everybody has to put their time up. So now it's like, people are focused on, you know, what is right for me, you know, what is moving me further towards my goals, and that understanding it's very cool to see because it's definitely not like that at every single CrossFit gym, you know, sometimes people are a victim to just competing for, you know, times on the board.
Yeah. I mean, my previous you know, and I was formerly a CrossFit gym owner. We, we had some of those same principles. We had kind of a, an all levels and then like a level two kind of program that we've put up you know, on our all levels program, we didn't prescribe weights ever.
Yeah. That's the other thing I, they don't prescribe wage as part, and that, that tempo prescription is there. So it's like when people ask how, how heavy, Hey, as long as you can maintain tempo and quality of movement.
Yeah. So giving people the freedom to sort of decide for themselves and with their coach, like what's right. You know, and, and then not be so married to like, get your time on the whiteboard, because everybody that's coming today needs to see and have something to push for, you know, periodically when we would have certain tests or certain workouts benchmarks, we would encourage that because a periodic dose of intensity is good, you know? And so yeah, there's definitely things within the community, different gyms and different coaches have done to ensure that their clients aren't, you know, pushing it too much and, and overdoing it on a regular basis. Certainly, if you want to retain these people for long periods of time. And then there's some that just hadn't caught onto that yet, because they're still new to the game. And if you've done it for just a year, you could push intensely for every day.
And if you're a beginner, you're fine actually until you get a little bit more trained and you do too much of it. And then now your body's capable of really pushing even further. And, Oh, it starts to catch up to you. So, you know, it's, it's a learning process and evolution that has to happen for everybody at their own pace. And, you know, the, some of the stuff I did eight years ago, as a, as a, you know, a new CrossFit coach, I fi I think back on what I, how I used to coach fitness classes and introduce people to functional movement. And I'm like, Oh man, what was I doing? Like, that was a little aggressive, but, you know, Hey, I did it with the best intentions and I learned from my mistakes and we're continuing to learn as we go. And this is the newest iteration of our coaching. Okay.
Absolutely. And I think that you've had a decent amount of you know, coaches who are hopping on this program as well. And I feel that wakes up, you know, a lot of people as to how they program for their clients. Right. And certain concepts that they may have been overlooking. It's like, it's very easy to spot like, Oh, wow. Like this needs to be there for Joe or for Lisa, like this would work really well. So I'm sure that you've had a lot of feedback in terms of, you know, coaches implementing some of these concepts and you know, kind of rewiring the way that they think about programming and helping, you know, pass that message on to the athletes that they work with too.
Yeah. I would, I would say that there's a couple of different kinds of coaches that have two different connections I've made. There's the coach. That's like, Oh yeah, this is to look at this thing. I want to, I need to know more about this. And I would like to deliver something like this to my clients. So they've reached out and they say, Hey, Hey, are you doing a functional bodybuilding seminar? Are you doing any traveling workshops? How do I get the program? Can I get a program for my clients at my gym? Can we write a, you know, a group functional bodybuilding thing for a class-based setting. And you know, I, I've actually got a gym on the East coast. That's doing that right now in the Southeast who has you know, it's a, it's a weight, it's like a functional bodybuilding specific class.
They call it something else. Right. We're writing a program for them. A couple of others have reached out. So there's that coach. And then there are the coaches that have been doing this for a while, right? Like this isn't new to them. They're like they've been doing it. And, and maybe, and I, I don't mean to like, take credit for this, but, you know, maybe just, it didn't resonate with people when it, when they said it. And then now I've got a little bit broader audience, you know, maybe I, I use the right word, functional bodybuilding, you know, maybe we made it look a little sexier, but and they're coming to me and they're saying, man, I'm so glad you're talking about this because I've been trying to do this for a long time. And people haven't really caught on and therefore, you know, but now people are interested.
And so, you know, even week one of awakened training series, I remember there was a, there was a gym out in Ireland that, you know, was like tagging me and PO and like saying, Hey, you want to come to do the Marcus filly type of workout. We have this going on at our gym. And I was like, well, that's pretty cool. Like, you know, they're mentioning my name as a tool to get people interested in what they already offered. And so, you know, there's been yeah, there's been quite a networking between other, you know, professionals, coaches that are looking to provide, you know, a balanced service to their clients. And, and this seems to fit for a lot of who they're seeing out there. So like, you know, coaches are the ones that see what's happening out there. They see what their clientele needs, and then they're kind of sifting through the information and being like, yeah, this, this aligns with who, who I'm seeing.
Day-To-Day basis. Yeah. And I think that that, you know, that packaging of functional bodybuilding, right. This stuff, you're right. We've talked about this before, how it has been around for a while, right. The concept of time under tension and tempo training. Like, but when you have somebody who can provide it in a way that resonates with other people and gets them excited about it, like, I don't think there's anything wrong with that because we're all humans, we all have cognitive biases and it's like, you're, you know, if, if somebody else is saying it, but there's maybe a different tonality to it, or it's like a very raw type of, you know, way of doing it, some people might not resonate with it and that message isn't getting across. But the fact is that, you know, for whatever reason it's, it's caught on and it's like, it's packaged up these great principles and just articulated it in a way that people can digest. And you, yeah.
Yeah. I mean, we said that for a lot of years in the CrossFit group class setting, it was like three different coaches saying the same thing, and the client, you know, client X heard it from coach number three and they finally got it right. And there, and, you know, and it was like, Hey, you know, Shawna told me this great cue on how to do my TOSA bar. And it really helped me. And in the back of your mind as a coach, you're like, Oh, I was telling you that last beer, like, but you didn't say it in the way that they resonated with, or that they understood, or maybe they just needed to hear it for the fifth time. Right. Because on the third time, it didn't work the fourth time. It didn't work, but the fifth time it finally sunk in. So, you know, that's why we keep circling around many of like many principals of fitness year after year, or it's like, we're coming back to some old topics, but it's like, Hey, people need to hear it again. And again and again, and there's probably gonna be more and more of that cyclical stuff happening for years to come.
Right. The other point that you were mentioning how people were feeling kind of beaten down, and then it's a great way to kind of get rid of aches and pains and things of that nature. I want to dig into that because I feel, and we've, we've kind of touched on this before this program started, but now having gone through it we can definitely see those principles kind of playing out where it provided people with a dosage of things that they just weren't getting before. You know what I mean? Like you weren't, you probably weren't doing, you know, single-arm pushing and pulling or a single-arm bending and squatting. And so when you start to involve these, you know, maybe unilateral movements in different planes of motion, it's not that you were just damaged and hurt. It's like, you just weren't getting enough of the right things. And now that people are kind of, it's almost like a sense of balance has kind of been restored for these people.
Definitely. Yeah. I mean, you know, my, the core of my strength and conditioning education as a coach has come, you know, from OPEX where, you know, and this was eight, eight or nine years ago, I got into the, I guess eight years ago, I ended the education system there. And it was like, I, they gave me a framework to look at movement. It was like, well, there's single leg movement. So single-leg, knee flection, there's bending, there's a double leg, knee flection, there's upper body pushing upper body pulling and cord. So there's okay. There's these six patterns within each pattern we can do, you know, unilateral loaded stuff. I mean, so I kind of always looked at how do I train strength? You know, strength training should be a balance of these things. Right. And then when I looked at kind of what we were doing classically in the, you know, programs at the gyms I was at, it was like, wow, there's a lot of double legs.