How do you? Howdy folks, Rob Wolf here. I am your host for another edition of the

Paler Solution Podcast and today it is my huge honor to have back on the show

Coach Christopher Summer, founder of the Gymnastics Bodies

training system, coach of many elite-level gymnasts

and generally all-around good dude and a fantastic friend of mine coach how are you doing

I'm good this morning Rob. Thanks for having me back. Oh it was a kick having you on the first time and folks had

lots and lots of questions and

comments and seemed to get a lot out of you know the the first go-around with you

so you know before we we started recording I was talking to coach a little bit

about so so we hosted a gymnastics body seminar at North Cal strength and

conditioning had a really fantastic time. I ended up doing oddly enough more calf raises and I've done in a long long time and was a little bit broken off from that but I have actually continued doing some

calf raises but you know because my main sport of activity lately has been

Brazilian Jiu-Jitsu and a little bit of Thai boxing I've been I've been getting

back into that just a smidge I was

really looking at what I could pull from that that full seminar and and you know make it my own because the all of it is is fantastic but I was

trying to think about the most time expedient you know things that I could pull

out and also from a pre-hab

standpoint like what were the things that would be really really helpful and so

you have a whole sequence basically starting from fingertips to to

to toenails, you know, of wrist prep, elbow prep, shoulder prep.

Yeah, it's a good way to put it.

And the things that seem to get beat up on me in particular are my shoulders, my neck, and kind of

...