Nah I definitely need to make a clear video with instructions. you can use either one dude. the roller or the balance boards (half cork roller) we want to remove all inflammation which will allow us to gain access to the muscles inside your feet. It sounds like you are familiar with rolling so light pressure balancing on the half roller corks will be a different method to releasing that soreness. to release tension it doesn't have to be heavy intense pressure. Just light pressure to relieve built up soreness you find. what part of your feet do you feel is still sore (if any) I find new areas that need release and I gently release them , then I notice the muscles in my legs and hips become free ready to strengthen as a result of that released tension. So be prepared for some strengthening work once your feet are free, bending and moving much more

I'm experiencing it today... I went overkill on my shoulder release routine. Irritated it a bit and had to change my training completely. I overdid it because I'm way too keen and enjoying these results just went a bit too hard. "Goldilocks zone" in that perfect zone of not too little not too much, there is such thing as too much and its one of the most difficult skills to hold back sometimes... Your body will tell you. some weeks I 4:00 is enough but other weeks I reset the timer twice or 3 times and do 15 minutes trusting in our own ability to listen to our body is so difficult because its hard to hold back... but pays off & thats funny I get what you are saying about the cork board it looks like the wrapping cover haha I was previously doing muscle release in the evenings and noticing the nights i did it was affecting my sleep negatively, thats just me but I felt like it was raising my body temperature or releasing alot of toxins into my lymphatic system or soething resulting in a lower quality sleep. winding down for the deepest sleep is crucial i believe and i felt it disturbed my sleep quality (but thats just me)

it is weird at first because you have never done it before so imagine what your upper body strength will feel like when you are adjusted and strengthened in this range when you say full range of motion are you referring to 'your hands rotation' or 'your hands position to your body' the answer is both of them at full range and eventually your body becomes familiar in those positions, slowly over time you build strength in those ranges I started with zero weight for weeks, then when I grabbed 1 kilos it helped my ability to twitch the dumbbell back and forth. 2 or 3 kilos works and is extremely challenging but... I always go back to 1 kilogram for activation. Pre training activation is the best purpose for this exercise I will update Vitruvian man video asap because it makes me cringe at how little information I put into that first video lots more videos in the pipeline sorry they are on the way! working full time, filming and editing as much as I can in my spare time

BINGO & I paid for 2 x 1kg, 2kg, 3kg, 4kg and would literally walk them into my gym because people were always using the dumbbells I wanted I didn't want to ever have to wait. all stabilisation sequences posterior, anterior and mid delt I used 1 and 2 kilos for weeks then upgraded to 3 kilo eventually I now use the 4 kilos which is mind blowing to me and I will keep increasing to the 5s but thats all you need for the stabilisation I will make a time tension pushup routine after reading this @Gabriel Saliba because all you need is the ground, and something to pullup and thats upper body smashed!

I appreciate the words so much because its still hard in the beginning believeing in this programs potential. Then I look at my results and the results of yourself and anyone who has been curious enough to use it and im reminded how much better it is than traditional training. mate I'm so stoked to hear all that is happening it is extremely inspiring and a relief gaining back that confidence in my body and my abilities now about the warm-up... there is a mental hurdle to defeat because the stability is not exciting or overly challenging but its effects are extreme a good description of what the stabilisation warm up does is structurally "redefine" your posture and your physique it "increases the torque" in my joint function only if we can just have the vision and patience to execute stabilisation every session. I still deal with impatient thoughts during stability... then i remind myself how much it has transformed my joint strength and I get filled with energy to complete it every time. I've discovered more about stabilisation since making those first lessons so I will update them for you adding more videos asap. in the meantime have you downloaded the "Gain Total Control PDF" yet Gabe? Its a new course ive finishedand uploaded it ready for you to read. will be making a video walkthrough of that same course this weekend and putting that on youtube. I hope the information helps make many more changes my friend here is the link again https://stan.store/joshtimeundertension free download enjoy chat real soon dude 👊

no such thing as a stupid question because someone else will have the exact same one. so that entire pdf will turn into green screen videos that will be in a video format I can dump more information and instructions into so please! What I will ask is that you make a nice big clear title for the question and that questions thread will become all about that topic and we can stick to discussions on that topic

I had the same feeling and yes I've sped it up alot since filming those versions of the stability protocol. I will refilm and actually compare my progress and my changes I have made. the cat cow, waves, dead bug rotations, tabletop rotations and the core sequence all can be sped up alot because I previously thought they needed time... but for "activation"? quick engagements of each of those will still give the deep activation effect around your hips and shoulders & spine "speed running" them back to back go ahead flow through each of those exercises dude and concentrate in on the engagement by identifying which parts of those joints you can feel "aren't performing" and "mentally wake them up" this doesn't need to be slow it can be quite quick you will feel them improve every session any hand rotations I just imagine my hand rotating and engaging and rotating all the way one way then rotating and engaging all the way the other way, thumb all the way over, thumb all the way under BUT! the one exercise it will pay off dramatically for you if you are a little more patient using slower timing during the "wall assisted rotations" take your time sinking deeper you will feel it open up your quads deep abdominals right up to your thoracic spine, slowly push your chest forward to the wall and you will feel everything switch on nicely (after a few weeks) and sit in the depth of the reach on each side for a second or two as you do this each week combining it with your time tension resistance training you will notice they affect each other and you will climb up in stability and activation. The stability protocol will feel very different as each week passes, extremely repetitive everyday... but! thats a pretty small f***ing price to pay for high quality joint activation and exponential physical results. the part of me that cares about the repetition DIED months ago after I experienced my shoulder come back to life for the first time in 19 years I would love to talk about saving time I am already making videos addressing that right now because I 1000% have been obsessing over this the past 12 months. every second adds up and we can re-invest each of those seconds