Movement, Thought Processes, Ido Portal and the Asylum


LtoR: Mark Smith, Ido Portal & Me

Well, it’s been a hell of a week!

And by that, I mean a good week.

Last Friday I collected fellow My Mad Methods magazine writer and friend Mark Smith of Asylum Fitness in North Carolina from the airport.
He’d flown across the pond to join me and many others for a workshop with the legend that is Ido Portal.

If you haven’t heard of Ido, why the hell not?!?!
Watch him and his guys do some of their thing here:

He calls himself a “Movement Coach” and damn does that boy move.
Not only that he’s ridiculously strong.

Better yet, he brought with him three of his students as assistants.

And they could move.
And they were ridiculously strong.

The workshop was titled “Movement X” which is cool speak for “Movement Experience” and was an insight into the Ido Portal Method of training and a glimpse of the thought processes that fuel the method.

While we learned about the Squat as a basic human need, we looked at mobility both solo drills and with a partner. We did what he called kinesthetic puzzles where we had to figure out how to move a stick around with our bodies.
We were shown core strength and full body tension via handstand work.
We were shown how a simple set of gym rings, no people, not that overpriced TRX nonsense but a set of rings that cost a third of the price, are the foundation of Ido’s upper body strength work. This was also a time spent discussing the needs of the scapula, an area Ido has clearly studied in depth.
We learned straight arm strength, we learned bent arm strength, we learned progressions and repressions to both.
We learned locomotion patterns, bipedal low gait patterns and quadrupedal crawling patterns.

But more than that we were offered an insight into how Ido thinks.
The logic in the system, the madness behind the method and the incredible mix of art, science, philosophy and old school grit that really make the method work.

Exercises and movements are merely exercises and movements, but when you add to it the correct mindset and thought process they become so much more.

And that is what I saw over the weekend.

It’s something I look for every time I attend a workshop and often don’t see it presented, but if you earn it, Ido will offer you his soul. In two 9hour days he offered us a glimpse of what goes on behind his eyes, and inkling of how he thinks and a glimpse of what is possible in his world.

And I liked that. That alone made the course worthwhile, the actual training drills are just the icing.
After all, as Steve Maxwell often quotes, “Nothing is new in the world, its how you out it together that counts”

Earlier this year I was introduced to the Anatomy in Motion system which parallels the Ido Portal method in terms of the thought processes even if it has differing goals and methods. Different methods and goals, but a similar global view and overall goal. To help people move better.

This mindset is going to make WG-Fit better. The information will be amalgamated into the WG-Fit methods to further improve the training we offer our clients both in the flesh and online.

Before Mark left to go home to the States, he dropped by WG-Fit to pick my brains on the kettlebell lifts and then teach a class for me. They loved the Asylum Fitness bodyweight and movement stuff, well, loved to hate it……..


Dave Hedges

Don’t forget:

This Sunday: 1 Day Rapid Response Self Defence workshop, limited places still available HERE

Sat 26th July: Building a better cyclist workshop, details HERE



Monday Mobility: Playful Flow

It’s Monday so it’s another instalment of Monday Mobility.

This one though is less of a “How To” and more of a “this is what’s possible”

Mobility is about freedom of motion, the ability to move freely in any number of ways., to move without restriction.
It’s being able to use your strength to move yourself, not just bar or kettlebell, but you.

While many of my posts are addressing specific issues, certain patterns and injury problems. But the ultimate demonstration of mobility is playful movement, exploring your immediate environment with your body much in the way kids do. It’s movement for movements sake, it’s fun, flowing and the anti thesis of the po faced, competitive gym environment.

This video clip shows an American mate of mine, Asylum Fitness owner and fellow My Mad Methods writer Mark Smith showing exactly what I’m talking about:

Now, you may think Mark’s been at this his whole life, but in a recent conversation he told me how he only discovered real movement a few years ago and said that while he had strength, he couldn’t move. So this shows what’s possible with gradual, consistent practice.


Dave Hedges

The Nov 9th Kettlebell & Bodyweight workshop in Tramore is almost sold out. We will be showing some animal and mobility type movements on the day. BOOK HERE

Monday Mobility: Lower Limb Stability

For the last few Mondays you may have noticed a bit of theme….


Ok, let me help out…
We’re talking about mobility. We’ve been looking at increasing, or at least improving the range of motion through various movement patterns.

And before I continue, I have to say a big thanks to all who’ve liked, shared and sent in feedback about this series of posts, I’m delighted that my ramblings

1: make sense, and
2: actually help some of you in your training or with your clients.

But is increasing mobility the be all?
Well no, we know this from this post

But there’s another consideration must take into account, and that is of stability.

Mobility and stability are two sides of the same coin, if you don’t have adequate stability in the right places, you will create it artificially with muscle tension, poor movement patterns and a loss of mobility.

Kinda sucks eh?

In today’s video I show a very simple series of drills that we use with many of my guys to increase the stability of their lower limbs, particularly focusing on the knee.

These drills are best done in the warm up, as active rest between training sets or better yet at intervals through the day away from the gym.
Have a watch here:

Knee function will never be optimised without having full mobility of both the hip and ankle and keeping a good length through the thigh muscles. So if you are having issues with the lower limbs, take all these into account.

Tune in next week for the next instalment of Monday Mobility


Dave Hedges


Monday Mobility – From the Hip Down

Welcome to another dose of Monday Mobility.

Today’s post is largely inspired by one of my lads, Sebastian. Seb is a motorcycle enthusiast and bit, shall we say “over-enthusiastic” about life.

About a year ago Seb and his enthusiastic motorcycle riding ended with a abrupt stop. The stop was provided by a lamp post.

Seb tore, ruptured and pretty much mullered everything in his knee. In surgery they had to rebuild his ACL, his PCL and his LCL ligaments. He was told by the Doctors that his BJJ career was over and he’d never regain full range of motion in the knee.

They were wrong.

They were wrong because thay didn’t know Seb and how determined he is. They also seemed unaware of the Alternating Joint Theory put forwards by Grey Cook and his team.

The Alternating Joint Theory is a simply model for looking at the joints and their function. It essentially states that they are laid out as follows:

  • Foot – Stability
  • Ankle – Mobility
  • Knee – Stability
  • Hip – Mobility
  • Lumbar region – Stability
  • Thoracic Region – Mobility
  • Scapular – Stability
  • Shoulder (Gleno-Humeral) – Mobility

Simple, elegant in fact.

It’s not perfect, but it gives a great start point for any coach to asses people with. You know that if a joint isn’t doing what the Theory says it should be, then the joint either above or below (sometimes both) has to take up the slack.

So in Seb’s case we had an extremely unstable knee, which meant were running the risk of losing the mobility of the hip and ankle, which would destabilise the foot and lumbar which would potentially cause gradually more and more problems.
This would be unacceptable.

So the very first thing we did was to ensure we maintained as much mobility as possible within the mobile joints (yes, I know ALL joints are mobile, thats the point of having them, the ones that are immobile tend to be fused, think Skull & Coccyx).
We also promoted stability in the knee joint.

I’ll address stability of the knee in another post dedicated to that, but right now I want to give you the method that I gave Seb to maintain mobility and tissue quality in his leg. This has also been used to great benefit by several more of my crew, all have benefited greatly.

You will need:

  • A small hard ball, such as a Sliothar, Lacross ball or similar.
  • A Foam / Rumble Roller
  • A Stretch Band

We start from the ground up:

  • Roll the sole of your foot with the ball. Concentrate on any sore points you find.
  • Foam Roll the calf, then stretch it. To stretch, simply put the ball of the foot on an elevation and push the heel towards the floor, maybe hook a strap around the ball of the foot while lying down and pull the toes upwards with it. Whatever style you use hold it for around a minute.
  • Roll the Quads, front, inside and outside. Look for sore spots and get right into them, use pressure.
  • Stretch the Quads. Here’s probably the best option available for stretching the quads:

  • Roll the Glutes, then Stretch the Glutes. Noticing a theme here? Roll then stretch, roll then stretch.
    To roll the glutes simply sit on the roller, rock onto one cheek and put that same side foot on top of the opposite knee, so you make a figure 4 shape. It’s the same shape you’ll be stretching in:

  • Activate the Glutes / Inhibit the Hip Flexors
    This is a great drill that I wish I’d invented but I didn’t, I stole it from Tom Furman so I’ll let him explain this one then I’ll give you a tweak for it:

    This is where you need that stretch band, you want that band wrapped around just below your knees. Now as you bridge up, you also push out against the band. As the glutes are responsible for both the lifting (hip extension) and the pushing out (external rotation) we’re going to skyrocket the amount of tension we get and send far stronger signals to the hip flexors to shut down. You only need to hold the bridge with the band for about 30seconds at a time, but be sure to get at least three sets done of both exercises in an alternating fashion.

Seb has done this nearly every day, this allowed him to maintain the mobility in the hip and ankle while we concentrated on rebuilding the strength in the knee.

End result?


Next weeks “Monday Mobility” I’ll discuss knee stability, as fitting the Alternating Joint theory.


Dave Hedges

Oh, and before we go, the Kettlebell/Bodyweight workshop in Tramore on the 9th November is nearly sold out. If you’re in that area and want to learn how I combine these two powerful training modalities, you better get yourself booked in:

Monday Mobility – It’s not all about mobility!

Mobility and flexibility are different terms describing similar attributes.

Flexibility – Total range of motion. Most obvious example of flexibility being the splits.

Splits - Van Damme style!

Splits – Van Damme style!

Mobility – Control of the joint as it moves through it’s full range of motion.

Van Damme showing control of his flexibility

Van Damme showing control of his flexibility

Mobility requires flexibility but also needs strength and coordination to back it up.
Instead of the splits, lets take a squat as our example.

Neghar Fonooni shows you how it's done.

Neghar Fonooni shows you how it’s done.

Squatting is a basic human movement pattern. Forget everything your personal trainer told you about squats and instead pay attention to how young children move. Each and every one of us could up until a certain age squat flat footed right down until our hamstrings rested on our calves.

Somewhere along the line most lose this ability. In fact so many have lost the ability, there are endless debates as to whether or not squatting deep is good for us or not. There are debates as to whether the Asian population who seem to have no issue squatting have a different structure than us westerners.

All these arguments seem to forget that:

  1. Every human being under the age of 5 has no issue squatting all the way down. And what happens at the age of 5? Kids get tied to a desk in that institution called school.
  2. Every 4 years the most watched athletic competition in the world occurs and we are treated to a display of movement from the world most elite physical specimens. Every race of human being is represented in a host of sports, not least of which the gymnastics and the Olympic weightlifting. In both of these events we see Caucasians and Asians alike showing deep squats, and in the weight lifting, they do it multiple times their bodyweight held overhead.


So the squat argument is rendered void, unless of course there are injury factors involved.

Now that we’ve settled that, why can’t we squat?

It’s clearly a lack of mobility, but will mobility work solve the issue?

Probably, but why not look at flexibility?
Specifically the flexibility of the Quads and Hip flexors.

Why not look at strength?
Many mobility problems are simply down to weakness. You get tight to prevent an action happening that you aren’t strong enough to control. In the case of the squat, the chances are you can;t go deep because the Hammies and the Glutes aren’t strong enough to help out in the bottom end. The quads are all good from around parallel to lockout, but any deeper than they struggle. Best option, never go to the bottom end.

So if I work on ankle mobility to allow good dorsiflexion, hip mobility to allow a good hinge, spinal mobility to allow good extension, all links in the chain to performing a deep squat. What will happen when I try to squat?
You’ll probably still not get all the way down, especially if your loaded.

So strength is a major factor in the development of mobility. Your muscles must be able to adequately stabilise the joint as the joint moves thought it’s full range which is down to sheer contractile strength controlled by an efficient central nervous system.

So if you need to improve mobility for the squat, make sure you are training the squat. Very often as your strength increases, so will your mobility.

This doesn’t mean that mobility work is useless, it just means that we should never take our eye off the bigger picture.

Yes, you still need to work on dorsiflexion of the ankle (which I’ll talk about next Monday), but once you’ve mobilised, be sure to add strength to that movement pattern.



Dave Hedges

For details of upcoming Workshopsplease click HERE

Monday Mobility – Side to Side Bridge

It’s been a few weeks since I gave you a “Monday Mobility” post, for that I apologise.

So here is a great drill I like to use, especially with my lunchtime fitness crew. It’s a drill taken from JiuJitsu and restructured slightly to change its emphasis.
In BJJ the movement is used to throw a person off that’s sitting on top of you, as a mobility drill we are looking to increase thoracic extension and rotation with increased hip extension and glute activation.

Why do I like this with the lunchtime crew? Well, they’ve all just left their desks, come into me and have a very tight window of opportunity to get as much good work done as possible. So a drill like this one that directly contradicts that desk posture while activating important muscles and moving the body around a bit makes for a great warm up choice.

For you BJJ and wrestling guys, take a look at the variations I espouse here. You will see:

  • I push through the heels rather than the toes.
    Evidence has been published to show that pressing through the heel has a greater effect on activating the posterior chain (Glutes/Hammies), whereas pushing through the ball of the foot is more anterior dominant (quads). So I go with the evidence and try to get as much glute activation as possible by pushing the ground away with my heels.
  • I don’t start to rotate until I am maximally extended.
    In a fight a quick bump with an equally quick turn is needed to throw the guy off before he has time to respond and adjust, fair enough. But here I am warming up and aiming to increase my ROM. Very often I see BJJ guys who have terrible hip extension, maybe it’s a combination of office/desk bound work with a flexion emphasis sport. Net result is a bridge that comes from overarching the low back rather than hyperextending the hip.
    Emphasis the hip extension here while maintaining a slight amount of tension in the abdominals to ensure the low back stays neutral and instead the extension happens in the upper back and the hip.
  • Reach the hand as far as possible, aiming to reach a fraction further on each rep.
    Reach out to the corners of the room, kind of aiming along the North West & North East lines assuming your spine is aligned along the North-South line. You should feel like you are about to fall over onto your face if you do this right.
  • Count it in a 4 count.
    1 – Lift the hip
    2 – Reach the arm
    3 – Retract the Arm
    4 – Lower the hip.
    This will ensure that quality is maintained.

Enough chatter, here’s a video:


Dave Hedges

Upcoming Workshops:

Kettlebell Lifting Levels 1 & 2 workshop
September 8th, 1000 – 1600
At Wild Geese Fitness, Dublin 2
Details HERE.

 and if you are a coach,  this is for you:
Kettlebell Instructor Training Certification:
October 5th & 6th, 0900 – 1700 both days.
Details HERE

Kettlebell & Bodyweight Training
Tramore Tactical Fitness, Waterford
Sat 9th November
Details Here


Monday Morning Mobility – Hip Opening Sequence

For the next few weeks I’ll be giving out a mobility drill each Monday.

We’re starting today with the hips.

Mobility work is a cornerstone of what we do here at WG, personally I prioritise this over stretching. That doesn’t mean I’m an anti-stretching guy, I just prefer you spend more time on the type of exercises I’ll be putting up over the next few Mondays.

Regardless of the drill, these are to be started nice and easy, as the body warms up, the blood starts pumping, the synovial fluids start to lubricate, only then do we look to increase the range and speed of motion.
Do these as part of a warm up or even as a daily kickstart to your day. If you like to stretch, then save that for post training and better yet, the evenings in front of the TV.

Right, enough chatter, here’s the hip opening sequence in three video clips each progressing on the last:


Clip one – Opener No. 1 (or for the sharp of eye, “Squatting Single Whip” from Tai-Chi!”


Clip 2 – Opener No. 2, adds in more hamstring work.


Clip 3 – Opener No. 3, the whole hip.


Next week I’ll be giving out another great mobility drill, please be sure to subscribe to our newsletter so you don’t miss out!

Dave Hedges

6 Ways To Improve Overall Athelticism

polevaultWith the fuss and furor over the functional training seemingly on the wane, there seems to be a swing back towards people training for overall athleticism.
We pretty much started here with the origins of the Strength & Conditioning world, back with the Saxons and Sandows moving through to Joseph Pilates and Georges Herbert before the Aerobicists and the bodybuilders took over.
From them we went into the “functional training” nonsense where people mucked about doing physio therapy exercises and circus trick instead of training for actual strength and agility.

Finally people are realising the truth and moving back towards the well rounded training methods that have been around for generations, even before the mass marketing and infomercials that attempt to proliferate our consciousness on a daily basis.

At my gym I have women coming into me asking to deadlift and do pull ups.
I have lads looking to improve speed and balance, not just wanting to get “pumped”
This emphasis on quality is music to my ears.

So here are a few training rules to apply, regardless of your overall training goals, putting these in action will increase your movement quality, athleticism, longevity and all round awesomeness:

  • Use full range of motion as much as possible
    Partial reps, going for the pump or trying to “peak” a muscle may be good for bodybuilding or specialist training periods, but on the whole try to train through the fullest range of motion you can.
    This may require you to use less weight, but check your ego and aim for quality over quantity.
  • Work Movements, not muscles.
    There are fundamental movement patterns your body follows. Train them. The list is, at it’s most fundamental:
    Upper Body Push (military press/bench press)
    Upper Body Pull (Pull Up, Bent over row)
    Lower Body Push (ie squat)
    Lower Body Pull (ie deadlift)
    You can go deeper and add in lateral motion, flexion, extension, rotation. But the above four are where most of your effort should be centred.
  • Use Joint Mobility or dynamic movements to warm up with.
    Here are two examples that we use regularly:

    Joint Mobility:

    Dynamic Warm Up:

  • Stretch after training, better yet, a few hours after training.
    Sit on the floor in front of the TV and gently hold a stretch for 2-5minutes. I mean gently. Take it to mild discomfort and only go further as the body allows.
    Stretch any areas that you struggle with.
    For your immediate post training cool down stretch, gentle yoga like movements are perfect. Cycle though the movements getting gradually slower as you cool off.
    Here’s one sequence we use:
  • Do extra mobility work in between sets.
    Don’t waste your rest periods, gentle mobility or Somatic movement in between sets will do wonders for you.
  • Spend time on the floor and learn to run again.
    Better yet, play like a child, explore your environment and your body, do movements that you haven’t done since before you worried about being cool and have fun with it.

So there’s 6 ways to improve your overall athleticism and be ever more awesome.



Next Bootcamp Dates: 27th May – 21st June
An intensive 4 week athletic training program. The course is limited to 12 people, with priority given to regular members. If you wish to book a place on the next camp, get in touch asap.

Stretching, When and How to Implement It

stretchingI don’t know if you noticed, but on the Facebook page where I post links to articles I like, there were four posts all about flexibility, mobility and the value of stretching.

This wasn’t on purpose, maybe my own tightness’ were annoying me so I was attuned to articles popping up about stretching. I know I’ve had a few of my guys in the gym that I’ve been giving specific stretching advice to over the last week. Especially when it comes to internal rotation at the hip and thoracic extension in the spine. But that’s for another day.

Today then I want to offer some of my own thinking on some of the points raised in these articles. In doing so I hope to answer a few questions that have been thrown at me in response to the articles.

Now, I’m not saying I’m smarter than the authors, I just have my own opinions. Much of my opinions on the topic are based on me growing up immersed in the martial arts. Even now a huge proportion of my clientèle are involved in some form of martial art. So as much as I always disliked stretching, it is embroiled in me, it is part of my culture.

So what are these articles?

No 1: EFS Classic: Flexibility/Mobility: An elitefts™ Roundtable Discussion

First of all, check the list of names contributing to this discussion, that’s a proper who’s who.
It is Alwyn Cosgrove though that is closest to my own viewpoint, but he’s also a martial arts black belt, so that probably explains that. Jason Ferruggia also talks along similar lines to my own thinking. But reading other opinions, sometimes opposing opinions is extremely valuable.

No 2: Dispelling the Stretching Myths

Truth be told, upon rereading this it doesn’t tell me much new, it certainly doesn’t “dispel” any myths. What it does do is go some way to explain the science behind stretching, more in this in a while….

No 3: Gray Cook and the Toe-Touch Discussion

Now, I’m definitely not as smart as Grey Cook. I’m currently working through his “Movement” book and it’s seriously opening my mind.

No 4: This is 60 year old BJJ Black Belt and former world champion turned strength coach, Steve Maxwell. It’s not really an article, but it’s a video that asks a few questions of the viewer…

Now, there’s a stack of info there.

So what’s it all about? Are the scientists right? What about the anecdotal evidence? And did you see how strong, fluid and mobile Mr Maxwell is, even though he’s old enough to be your Dad? Can you move as freely as that?

Stretching works.

A lot of research carried out recently says it doesn’t (check Pubmed), but a few thousand generations of Yogi’s and Martial Artists say it does.

The truth is, it’s a tool, like everything else. Yes, you need to develop strength, yes you need speed and power. And yes you need mobility and flexibility.
Steve Cotter talks about Strength and Flexibility as two sides of the same coin. In his mind they are complementary and should be trained in tandem.
I think he’s onto something.

To start your workout, or even your day, you need mobility work. Call it Dynamic Range of Motion (DROM) or Joint Mobility or whatever, just systematically move through each joint in the body. Make sure to take in some basic movement patterns, such as the hip hinge and squat as well as the movements you’ll be using in your workout/sport.

Here’s an example:

or maybe a more flowing yoga based set:

Stretching is to be held for later in the day. I liked Jason Ferruggia’s take on this, stretching is best used several hours after training, but do take some time to stretch directly after training.
Straight after a workout, I like my guys to get on the foam roller, usually we roll the areas just trained. Straight after rolling we stretch. Stretches are held for a minimum of 60 seconds. We may use contract-relax or PNF methods, but always hold statically for a period before releasing the stretch.

In the evenings, get on the floor in front of the TV and go through any problem areas. Hold stretches for longer, up to 5 mins per stretch. No, that’s not a typo, it actually reads five minutes, but two minutes and up is cool, as long as you register change.
These stretches must be uncomfortable but never painful. Only go deeper when they become comfortable.

Regardless of what the scientists will tell you, this works.
The static work I advocate was taught to me by Anne Dempsey, a very smart lady who teaches Yoga, Somatics and Pilates. Anne told me about Yin Yoga, a style fo yoga where poses are held between 2 to 5 minutes at a time. It;s very gentle and forgiving, yet incredibly effective at opening the body up.

So lets put this into a brief timeline:

AM and/or pre workout – Mobility

Post Workout – PNF / Contrast-Relax / Dynamic or Ballistic type stretching

Evening – Yin style static stretching

What stretches should you do?
Stretch where ever you need it most, for most people I come across, thats the Quads, Hip Flexors, Piriformis and Pecs. I doubt your much different. I’m not!



TV Stretching – How to work flexibility into your daily routine

Stretching is dull.

I’d rather do my accounts than stretch.

I’d rather watch Sex and the City than stretch (actually that’s a lie, nothing is as bad as sex and the bloody city!)

But stretching is a necessary evil.

Without stretching regularly I wouldn’t be able to move. My hips and low back would become a single fused unit. My hamstrings would be like violin strings and my quads could be used to break bricks on.
You see I lift. A lot.
I also cycle every day.
I am on my feet from the minute I awake and leave for work to when I eventually get home and get the kids to bed.

A few days of this and I can feel things starting to get creaky, old injuries start nagging and mornings become a stiff and painful effort.

So I stretch.

Over the years I’ve done my homework and looked to find more pleasurable ways of doing this. I dropped all stretching from my warm up routines and instead use mobility drills and calisthenics. After training I use a simplified Yoga sequence.
These are movement based and therefore interesting to do.

But one thing I could never work out was how to do my static stretching, which with my injury history and especially as I age is getting gradually more and more important.
But finally I’ve found that spoonful of sugar.

I call it TV stretching.

It goes like this:
For years I always said NEVER stretch from cold, always always always warm up first.
That is still good advice, especially if you are looking to develop a good stretch.

But I’m not looking to build a great stretch, I’m looking more at preventing loss of movement. Some guys call it “compensation” rather than stretching, and this is a fitting term. I use stretching to compensate for the tension built up by heavy and/or repetitive lifting.

To do this requires a calm and patient approach. So I save it until the very end of my day, I certainly don’t do it in the charged atmosphere of the gym.
Most evenings after the family are in bed and nothing more needs done that day I scroll through the TV listings looking for the least worst option and I get on the floor.

This last hour of my day before retiring for the night is TV Stretching time.

I get into whatever stretch I need, go to the point of mild discomfort and chill out. My attention is on the TV, not the stretch, so it doesn’t seem too bad. As the discomfort eases, I’ll go a touch deeper, never to pain, only to mild discomfort.
I may hold each position for many minutes, sometimes as long as 15 minutes, or it maybe just 30 or 40 seconds. It depends on what I’m looking to achieve.

One evening I spent an entire movie on the floor stretching my glutes. The other night I opened up my hip flexors while laughing at Keith Lemon’s antics on Celebrity Juice.

I highly recommend you try it.
Standing stretches aren’t ideal, stick to floor based, seated or lying positions.

Tonight I’ll be gently pulling on my hamstrings.