What movements do you believe if they exist all people should include in their weekly routine someplace when thinking about how to develop perhaps maintain but for most people it's going to be the goal of still achieving some strength okay strength increase excuse me I think there has to be a very low quantity of exercises just very few exercises you want to focus on and uh I'm going to give you some options to choose from so what we try to do as strong first in my company my school strength is we try to provide people with various simple very low tech high concept ways of addressing reaching their needs because for one reason or another for this individual the barbell is the preferred tool for another it's a kettle bell or body weight or some or something else. So I'm not going to say that if you don't do kettle bell swings or barbell squats you'll never amount to anything. That's just not true. But you can pick some you can pick some events. So you definitely ought to do something for a posterior chain. You absolutely do. If we are looking at uh at the barbell, I would start out with the narrow sumo deadlift. So, this is narrow grip, but not narrow grip, pardon me, but your stance is just wide enough to let your arms through. Uh your arms stay parallel to each other and uh so you just find a very comfortable stance for yourself. So, Professor McGill has been in your podcast. He explained to you about the uh you know, different hip architecture and so on. So you have to find whatever works whatever works for you. And when people talk about functional strength training and then they start standing on a ball and juggle oranges doesn't make a lot of sense to me because that doesn't look like my life or yours probably, right? But if you have to get a heavy bag of groceries or something, you got to deadlift and the narrow sumo deadlift. So if you look at powerlifters, an example would be classic example would be Ed Cone. That's a narrow stance sumo. I'm not talking about wide sumo. That's a very sports specific event. And uh you practice that first. You learn how to hip hinge. It's extremely important to learn how to hip hinge. Again, uh Stuart stressed that how important it is for your back health and for longevity. So you learn to do that. Then whether you decide to pursue deadlift or not, if you decide not to pursue high numbers in the deadlift, maybe it's not appropriate for you or maybe you liking the coaching. A fantastic exercise for everybody is a zer squat. So in the zer squat, you hold the bar like this in the crooks of your elbows. So it's resting right here. It's possible to pick it up off the ground, but it's, you know, it's an advanced skill. That's it's an advanced skill. Better just to walk it off the rack. The advantage of the zer squat over, let's say, the back squat or the front squat is even if you have messed up shoulders, wrists, elbows, you still can do that. coaching uh the zer squat is very easy, very simple and you have tremendous reflexive stabilization uh of your midsection. It's just very very powerful. So you acquire that skill of getting tight. So getting high numbers on that exercise in the zer. So let's say an athlete could shoot for double double body weight. It that's that's a really good goal. And the bar for those listening not watching is cradled in the in the crooks of the elbows in front of the body. Are the arms uh crossed? You can hold them like this. You can hold them like this or different ways of holding them. You definitely would want to get proper coaching. Uh you don't want to, you know, you don't want to bruise yourself. You want to be comfortable. You want to do it right. But it's not doesn't take a lot of skill to do that. You find some pressing exercise. And again, uh if we're sticking with the example of the barbell, the bench press has gotten bad reputation, you know, thanks to the gym bros. And you know, all gym broses do is the bench pretty much. Well, these days they also check out their phones, I guess. Every set, between every set, the 11th rep, I joke, people checking their phones. Yeah, there we go. But if you look at athletes, they athletes who also do some lower body work, some posterior chain chain work and something for the midsection. And again, Zer squad could address that. They are making a great use of the bench press. So, it's nothing, it's a very simple exercise. Well, not very simple, it's a relatively simple exercise. And uh unlike other pressing exercises, it allows you to make strength gains with a very low volume of training. So you can do several sets of five once a week in the bench press and keep getting stronger. Good luck doing that in the overhead press or the one- arm push-up or something like that. So those are just a couple examples. Uh there are many other examples. You can do snatch grip deadlifts. You can uh list is very very long. We can address the same thing in the same way with kettle bells. You can look in the body weight exercises, but you need to find several exercises that have a reputation for building strength that reaches beyond the ability to do this exercise. If you just do curls, you know, you're going to do you're going to get better at curls, but not in much else. So, Canadian um Canadian scientists back in the 80s did and his team made some interesting uh some interesting discoveries and again they just found that doing something leg extension is not going to carry over to the squat. You're just not. The coordination is so radically different. So, you find several exercises that you enjoy, that don't hurt you, that uh you uh have the equipment available, that you got the proper coaching for, and you pretty much stick with them. And there's absolutely no reason for you to change these exercises. It's possible to change them on the margins, you know, from a wide grip bench press to narrow grip bench press, uh, squats with a pause and so on and so forth, but you don't really have to do uh a great variety of things. Variety is a good topic. We can discuss this later but uh like looking at the example of weightlifting as much as we can find many reasons why variety could be beneficial improved neuroplasticity uh reduced reduced risk of repeative strain injury and so on but the so the statistics in weightlifting there's no correlation between the number of exercises and uh the platform results and for people outside the sports it's going to be the same. So find this limited just limited battery of exercises that you can ex you can do well you can do pain-free and just enjoy them for years.