We're here with Bogdan and he's a Romanian who's never done Romanian deadlifts before which is very odd. However important that we got him doing them because he's got hamstring issues. So with Bogdan's knee it's an ACL recon, five years down the track and he's still got a weak hamstring group and that's affecting him when he jumps. And I'm going to show you the jumping in a minute but I want to show you the testing of his hamstring so you can see how weak it is. So have a line in front for me. Now with people who have had hamstring grafts for the ACL they are going to be genetically modified from the surgery so they've got a permanent difference in their hamstring strength because of the tendon graft. So most people will get up to about 80, 90% of their strength. We're going to have a look at Bogdan's and he's going to tell us what he thinks his is. And this is right, this is his good leg. So what I do is I test him in 90 degrees, they're going to do knee flexion using the hamstring, trying to resist me and I'm going to pull us hard as I can. Go. So I'm going to try that. Good, relax. So he's pretty good. Okay, five out of five. Hold it there, we test outer range. Go. And I can hardly push him down. Okay, so one arm shouldn't be able to push him down on the ground if he's got good strength and he's at our fleet and he should be fine. Left one. Then journey. Okay, so pull up, go. Okay, so he can hold mid range, remember, mid range, the hamstring is shorter, it's going to be stronger, outer range, different story, push, go. And it'll be straightened down, okay? So, push back, it's very disappointed. Out of 100. 60. Okay, so that one's 100, this one's 60. So he's reporting about 60% loss. Now that's going to affect him with every jumping thing he's going to do because you need your hamstring when you jump. And I'm going to show you what happens. So jump up here for me. So he's at the stage where he's doing single leg box jumps with rotations. It's right through the ASL program and he's doing them, but he needs more hamstring work and he's been working on the hamstring stuff. So that's actually better than was three weeks ago, okay? Because he's working on his hamstring work because he knows he has to do it. But I want to show you what happens to his hamstring. So when he jumps on your good leg, see your right leg, he's going to do a box jump rotation and then off. So I'll show you what that means. This is the good leg, watch this. Okay, so try it again, show him again for me. You're looking at speed and agility. One, straight off, perfect, looking good. Go left. Okay. He's just. Okay, he's just a bit slower. Okay, and he feels like it's sluggish. You call it sluggish. So he just doesn't have the power and the speed in it because this hamstring is sitting at 60%. So what I want to have a look at is we're going to, you know, the hamstring work has got to improve that because if he's going back to play sport, that needs to improve. Otherwise he's going to be sluggish around the court and the knees not going to like it. The other thing too is I'm getting him to do box jumps with more hamstring. Okay, so instead of just jumping up and using your quads and your calf, I'm trying to force him to use his hamstring more. All right, and I'll show you the strength difference again. So he's going to do a jump on one leg and he's going to use his hamstring to a flick to come up. So instead of just jumping, he's going to jump and flick. And if you're with the right one, he should get his heel to his bum. So you watch this one. You see how high you got that? So you got jump all the way up, flick, land on the box. Left one, ACL. Okay, now you can see that it's just doing it again for the viewers. Can you see that it's like, again, half, 60% of range because he just doesn't have the strength to get it up there. And plus, a bit of stiffness in the knee doesn't help either. Okay, so the hamstring is trying to work on a bit of a stiff joint. It's going to be a bit of resistance and a bit sluggish. So some of that's knee stiffness. Some of it, hamstring weakness, a lot of it, and some of it is neural. Okay, so the more he practices and gets it going, that'll fix that patent movement. If he keeps his knee mobility going, fix the knee mobility movement, and he works on his hamstring strength, he'll work on the hamstring component. It's the whole thing and improve if he works on all those three areas. Okay.