Hello, ladies and gentlemen, it is Chris Gethin here. Welcome back to the Knowledge and Mileage

podcast. This is a series of eight episodes at the moment devoted to the hardcore video trainer.

This is the eight-week hardcore video trainer that is for free on

cagemuscle.com. It's a daily video trainer that you follow every single day. It doesn't matter

if you're male, female, young or old. This is for you. And I am your personal trainer. So I'm

going to give you some additions over the next eight weeks. And this is the third

week actually. You can go back to week two and week one if you like, if you missed it from the

beginning. However, I'm going to kick off week three talking about a little bit on alternating

exercises or altering exercises and using your instinct. So instinctive

adaptation. Okay. So when you go into the gym, obviously you have followed my day of a

week of a video series and exercise protocols and demonstrations.

However, you may find that you don't have the particular exercise equipment that I

used in a video series.

That is okay.

It doesn't matter.

It doesn't give you justification to go back home and eat Twinkies.

This is your opportunity to get creative, but you train the same

muscle groups just with a similar exercise doesn't have to be the same. So if I am, for instance,

using a hack squat, but you don't have a hack squat in your gym, that's okay. Go to the leg press.

However, make sure your feet are at the

bottom of the plate, of the platform, and make sure that you push through the fronts of your feet

a little bit more, as opposed to heels. So you activate your quads a little bit more. Maybe slide

...