Using Weight Shifting to Improve Movement Patterns
In this episode of the Unreal Results podcast, I share how powerful understanding and cueing weight shifting can be to instantly improve dynamic alignment, reflexive core stability, and overall movement performance.
I share how important understanding fascial tensegrity and sensory integration is in motor development and how when you appreciate the whole organism vs. biomechanics coupled and combined movements is what creates efficient movement patterns not a billion CARs (controlled articular rotations) and bracing the core to prevent movement.
I share exactly how to cue weight shifts during all directions of movement and bases of support. This will be a super practical episode so get ready to try it out in your own body or on your clients!
Resources mentioned:
REVitalize Mentorship
FMS
Elizabeth Larkam
Polestar Pilates
Phillip Beach
Considering the viscera as a source of musculoskeletal pain and dysfunction is a great way to ensure a more true whole-body approach to care, however, it can be a bit overwhelming on where to start, which is exactly why I created the Visceral Referral Cheat Sheet. This FREE download will help you to learn the most common visceral referral patterns affecting the musculoskeletal system. Download it at www.unrealresultspod.com
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Hey there, and welcome. I'm Anna Hartman, and this is Unreal Results, a podcast where I help you get better outcomes and gain the confidence that you can help anyone, even the most complex cases. Join me as I teach about the influence of the visceral organs and the nervous system on movement, pain, and injuries, all while shifting the paradigm of what whole body assessment and treatment really looks like.
I'm glad you're here. Let's dive in.
Hello, hello. And welcome back to another episode of the Unreal Results podcast. Today I've been wanting to actually talk about this topic for a while.
I've like teased it on Instagram, um, for a bit now in terms of like asking people if it's an episode that you'd want to hear. Um, so I, um, I, uh. I think I'm going to go with it. It's a super practical thing I want to talk about in terms of helping you out cueing, uh, with movement. But, um, I also wanted to somehow wrap it back into relating to this lens of view of whole organism approach, the influence of the viscera and the nervous system on the body.
So, um, to give you some background. As well, I talked about it. Well, this is actually so last week in last, in the last episode, I talked about just how important movement was to me still. And, um, that that's still my primary goal of improving people's movement, um, capacity, movement, patterns, performance, etc.
That's still like the name of the game. Um, and what has Come out. What has been much more apparent in the last 10 years that I've been integrating this Osteopathic Principles lens of view into my practice is just how quickly we can change movement And change pain, you know, and it makes sense because at the end of the day, I talk about a lot, how movement is an output, pain is an output.
And so, yes, of course, there are sometimes structural reasons for lack of mobility per se, or lack of strength, right? So, um, you know, lack of mobility. Like my knee doesn't have great mobility because I don't have an ACL anymore. And also I've got arthritis in there and a very large chondral defect in the back of my kneecap.
So this. significantly decreases my mobility. And then there is a part of my mobility that's limited due to pain. And we see this post surgical all the time, right? Like, um, the person can't bend or straighten their knee out. Um, After surgery, sometimes one because of the swelling, but too often just because of the pain.
Like they're just not letting that happen, you know, and then they get either before surgery or after surgery and in another situation, right? Like maybe, maybe you think that it's scar tissue needs to be manipulated. So the doctor puts them under anesthesia, checks their knee wrench motion, and it's just fine.
Right? So that is like when pain's inhibiting the mobility, right? So we know, we know that it can be structural, actual structural problems as well as we know it can be strategic. So pain inhibition of mobility is going to be strategic, but then these referral patterns can often be strategic too. Um, the other part of um, Mobility issues that can arise in the body or movement pattern dysfunctions that can arise in the body is just how we organize the body and how we organize the body in working as a whole unit versus just a bunch of parts.
And this may sound a little bit like a talk about core stability, and it is, in a sense. But, um, I like to think of core stability more as a connecting into your fascial tensegrity. And I describe it as my athletes in terms of, um. This is, I, if you're watching on YouTube, you see me like doing my hands all crazy kind of like Keanu Reeves in the Matrix here, right?
Like, or you know, like Dr. Strange or something, but I do that because when you're fully supported by your facial tensegrity, it's as if you're in this web of support in relationship to gravity. And the spaces of your body on a micro and macro level are maintained and flexible. So much like a suspension bridge, that's a tensegrity system, a force can be applied to it.
And then it retains its shape, it bounces back well. So that's how our body works too. In this fascial tensegrity, this space in this shape that the fascia provides to us is also a really powerful form of force transfer and stability in our body. And it's probably more true for core stability, what you're trying to get out of core stability than anything else.
And the core stability world is moving towards that, right? Like once upon a time, 30 years ago, core stability was your abdominal muscles, was your transverse abdominus. And then it's transitioned to be more a little bit about pressures still in the core container And then people talk about, well, it You know, our, the, the company I was previously with exos originally, formerly athletes performance, we like made the term pillar really popular.
And we talked about the need for not just the trunk stability component of it, but like all parts of the trunk. So like scaps. Core and pelvis, right? So, you know, it's more than that though. And when our body can Connect in to this, not only do we maintain the pressure within the trunk that we know is so important for stability, right?
Intra abdominal pressure, intrathoracic pressure, interpelvic pressure, everything's all related, right? Even intracranial pressure is part of it. And you've heard me talk about the pressure systems and the containers a lot, but those containers are the macro containers and the macro vacuoles of our fascial system.
So I've found too that our fascial system, well not I've found, the research has shown that our fascia is actually our most richest sensory organ in our body. It is full of proprioceptors, full of free nerve endings, constantly telling where we are in space. And so it has a lot to do with our, both our exteroception and our interoception.
And this is an important thing to understand. And then when you look at it from a mechanical standpoint, it is constantly changing shape to distribute loads and stress across. The body as a whole or as a whole, right? So then we don't have to worry about parts working on their own. And this is actually, not to go off on a tangent, but the whole topic today is going to be about weight shifts and how important.
adequate weight shifting is to maintain your dynamic alignment in the spaces of your fascial tensegrity so you have this really great core control of all of your macrovacuole containers. Now, um, let me go back here, um,
so part of the part of the cool thing about how integrated we are as an organism is, and how ironic it is in our industry, is that we believe that when someone has back pain, we need to retrain them how to use their muscles. of their trunk, the muscles of their hips, the muscles of their shoulder blade in order to move well and function well.
And if you actually also look at the industry, what you may also notice is that despite having more knowledge about the parts of our body, the anatomy of our body, the physiology of that anatomy, we actually still have a very high incidence of back pain and movement problems. So. Ironic. Yes. Maybe we're not right in the way we're going about doing things.
And then the other ironic part about it is when a baby is born, it cannot, it's movement that doesn't have any movement, right? It doesn't really move well. It cannot walk and, um, it cannot even sit up on its own at first, right? It doesn't even have that kind of trunk control. And so here's, here's the irony of it is no one teaches the baby.
How to turn on their core in order to maintain an upright position and strengthen those muscles. It happens naturally over time as a function of the baby exploring its environment and receiving more sensory information in, on its environment. And so Over the years with all the different things that I've learned that I talked about in the last podcast of all the education I've taken I've noticed that the most powerful way actually to influence our whole organism movement pattern and connection into our fascial tensegrity or connection into our wholeness is actually through encouraging that improved sensory information.
This is sometimes why you can do a set of six pencil push ups. And totally change your squat pattern. Better sensory input in usually gives us better sensory output out. And the body gets to decide how to organize itself. And that's actually what works anyways, because if we think about movement, movement happens at such a rapid motion in response to the stimulus in our life, we actually don't have time to cognitively think about it.
And then act. And so, this is why the common way to go about fixing people's movement patterns doesn't work. Because most of the time, we're cueing that through language. We're cueing that through cognitive thought, conscious awareness. And so we need to learn how to actually manipulate the sensory environment so that the body just organizes itself like it did when it was a baby.
And if we can tap into that, it's super easy to create good movement patterns. And actually what I call this is creating a movement experience for people. We get to create a movement experience so people feel this connectedness in their body and then they can replicate it. So, um, one of the ways that I do this is through paying attention to how we weight shift in our body.
How we organize our center of mass on top of ourselves. Whatever on top of ourselves is, for most of that, that's going to be on top of our feet. But if you don't have legs, which many people out there don't have legs, for various reasons, Does that mean that they can't organize them and get on top of themselves and connect into this fascial tensegrity?
Not at all. Because this is the thing. The arms and the legs actually are just amplifiers of the movement of our trunk. The movement of our trunk. is the thing that matters the most. And the weight shifting can occur in the trunk as well because we have a pelvis that we sit on. And I always say it's very interesting, right, that the bottom of the pelvis bones, the sits bones, have the same shape as the calcaneus or our heel bones of our feet.
We have heels in our feet, we have heels in our pelvis, and we have heels on our head. All of these weight bearing surfaces have similar heels to weight shift on. So the other part of this, I call this I don't know what I call this. It's one of the modules of my mentorship program. And it's like connecting.
I've also like done this talk at different various symposiums over the years, but like maybe I call it connecting into the fat, into your core or connecting the core or connecting into your fascial tensegrity using your sensory system or using your head, hands, and feet. And three dimensional breath in the three dimensional breath actually goes down like relates back to the weight shifts Which is why I'm actually starting at the weight shifts But to give you a preview of the module and to give you a preview of probably future podcast episodes Active head and neck control understanding how to manipulate your head through space is a big cue when I'm cueing people's movement I'm very big on where their head is in relationship This matters a lot because the majority of our sensory organs are in our head.
So the majority of the information that you need to be accurate comes from a head that has good control. And it's also happens to be one of the first things that comes online for the baby that creates Some stability is head and neck control. As the baby gains head and neck control, and the diaphragm starts descending in their trunk to become more of a postural stabilizer.
That's when they're finally able to. in a unassisted position, right? Those are not coincidences. That is by design. So head and neck control is a big one. The other one is active hands and active feet. An active hand is a reaching hand or a fisted hand, but I would argue that it gets better activation when it's a reaching hand.
And again, going back to the baby, how does the baby explore its environment and start to move? It, it's vision starts to come online. It sees something that it wants to experience and it reaches towards it with their hand. The thing that comes before that reach though is the limb, the hand crosses the midline and the baby sees it with their eyes.
The vision is the driver here. Vision is always the one of the first fundamental drivers. The baby sees the hand and it's like, what the heck is this? And whose is that? It doesn't know it's connected to its body at first. It learns that after seeing it and exploring it. This is also why it goes in your face, their face, everywhere, right?
And then they can finally see outside their body and they see something and they start to reach for it. And it's that reach that initiates a rolling pattern. It's that reach that starts to help descend the diaphragm, that starts to help to firm up the abs for some core control, so maybe they don't roll over.
Right. So active hands, active feet come along too. They finally discover they have feet and an active foot is a dorsiflexed foot position. And if you see babies, their default is dorsiflexion. But what happens is dorsiflexion is always our standby message to our body that we are ready to move. And Explore the world with touch in our feet are just like our hands.
They're supposed to explore the world through touch So active dorsiflexion and an active hand actually helps to connect our limbs to the trunk relay sensory information, but then also Facilitate or amplify movements of the trunk. So Those are three really important parts of connecting into our fascial tensegrity.
Active head and neck, active hands, active feet. And the other one I tell people is three dimensional breath pattern. But when we look at a three dimensional breath pattern, it relies on the maintenance of the spaces, those macrovacuole spaces of our fascial containers of our trunk. And the best way to maintain those spaces and those containers is to make sure we have good dynamic alignment and we are on top of ourselves, stacked on top of ourselves.
The cool thing too is when we have good containers in space, not only do we have the potential for better pressurization and stability and movement, but that also means there's space for the organs and the organs aren't going to get smashed and twisted and have a lot of sheer forces placed upon them when we move.
So, um, we do this with the weight shifting and so it's really easy. And actually, so the three dimensional breath, I look to it, I don't, I do cue it a little bit, but most of the time I look at breath as an output, an output of the nervous system state and then an output of the dynamic alignment. So when I, when I play around with someone's weight shift and I instantly see a drive towards a three dimensional breath, I know they're right where they need to be.
because they're connected into their fascial tensegrity, maintaining these spaces and naturally creating this pressure. So what are the weight shifts? And um, as with most of the things that I teach you, I did not come up with this by myself. I, I wish I, I wish I was that smart, but I'm smart, but I'm not that smart.
What I'm good at though, is putting it together with everything. And I learned about Well, let's go back. The first time I ever learned about weight shifts was with Greg Cook, when he taught us the Functional Movement Screen back in the early days of the Functional Movement Screen. He came to Athletes Performance, now AXOS, in like 2003 and taught us Um, and I'm going to talk a little bit about how to use this directly, how to use the functional movement screen and some of his corrective exercises for the functional movement screen.
And, um, you know, at that point, the, the FMS had probably been around for maybe five years, maybe seven, if I, if you know, if I remember correctly, so it was fairly new. So that was my first introduction to the importance of weight shifts. And that's if, for those of you familiar with the functional movement screen and it's corrective exercises, the weight shifting in this is.
Well, there's two actual, actually, there's two weight shift things that will, we would look at in the functional movement screen, whether you know, you're looking at it or not, but the toe touch test, the toe touch test was like a clearance test for the primary movement of the squat, but what he was looking at and what the corrective does is it actually manipulates mobility of the ankle and the, it's, in the legs and connection into the core with the pad to play around with weight shifting.
Because what happens is when we anterior weight shift, we have a reflexive connection into our more anterior core. And um, For people who lack an anterior weight shift, sometimes it's because they just are not connecting in the core. So the pad squeeze on the toe touch was often that, and if you recall that corrective, he would do a pad squeeze, he would do feet up, feet down, which is also going to change our weight shift.
But then what happened? You did this toe touch progression, you went back and checked the squat. And then a lot of times people squatted better, they squatted better because they shifted more forward on their feet. They got more reflexive core control going on and they were able to drop down lower, right?
Another weight shift that we would see in the FMS was the rotary stability test. And often like athletes who are smart, the ones who thought they were cheating it was like, well, if I just weight shift all the way over. Then I'm got no problem. I'm good. And I mean, they were right. Right? So it's like, um, we got to see some medial lateral weight shifting in that scenario, even with the opposites, right?
Is like, how are people managing their center of mass over their support? That's literally what every test was looking at. How are people managing their center of mass over a certain base of support? Okay, so the next time I learned about weight shifts,
um, was Inadvertently, with Elizabeth Larkin, with some of her fascial fitness, um, exercises in the contemporary Pilates environment, one of the things that she would see really good improvements of trunk connection like core control trunk connection is when she started people out with a lateral translation of the rib cage over the pelvis or a pelvis laterally lateral flexion or lateral translation basically playing around with the sits bones driving motion.
And then the ribcage driving motion, and specifically this lateral translation. Pulsar Pilates also teaches a lateral translation when it comes to a sticky spot in the spine. And when I learned this from Brent Anderson, it was like, oh, if you are going through segmental mobility on someone and you don't see them flexing, articulating, segmentally very well in a section, pause there, do lateral translation at the spine, and that activates the multifidi, gives a little bit more information to that joint, improves the strategy, and then the mobility unlocks.
So those are two other types. Types times that I saw how powerful weight shifts could be then I learned from Philip Beach in 10 years ago now in 2014 and learning from Philip Beach He doesn't actually talk about this in his book muscles and meridians But he teaches it in his courses that are about the contractile field theory Which is what his books are about and it's like practical application actually of surge Gradovowski's work of the spinal engine, but he taught it too and it, and, and then I started to see why I was like, oh my gosh, this makes so much sense because I know, right?
Because I learned back in the FMS, and then with Polestar, we did a lot of like talking about how When you did like a spinal roll down, how important it was to keep your weight a little bit more forward. So you could one, free up the hamstrings, relax the glutes and let your pelvis actually anterior tilt over your femur heads, right?
Move into flexion over your femur heads. And that also reflexively connected us into our core and gave us a nice flexion of the spine, which. inherently connected us into our core container better via the lateral Rafi of the thoracolumbar fascia. So when Philip Beach introduced the rest of the weight shifts to me, I was like, this It is straight up gold and I started implementing it in my movement practice and I was like holy shit I don't have to actually cue people very much anymore between the active head active hands and active feet adding in this weight shifting is like They get good quality connected movements without me having to cue them and without them having to think about it, which is most important.
And so they get these wonderful movement experiences of dynamic alignment and connecting another fascial tensegrity. So what is it? So I already told you for flexion, what This is what's going to be a little mind blowing for you. When you flex forward, your weight shift should go backwards a little bit.
When you flex backwards, your weight shift should go forward. Now here is the rub. Most people go too far. in the direction and then they lose all connections in their fascial tentagory. When you go too far with a weight shift, it becomes not so helpful anymore. And so the strategy actually is, can you learn how to weight shift within your base of support?
Whether that base of support is your foot or that base of support is your pelvis. So when we flex forward, Our weight should change, so on the feet, I always tell people, ideally, we're standing with our center of mass, our distribution over our feet, about 60 percent towards the ball of our foot, towards the front of our foot, and about 40 percent in the back.
And if you just look at the shape of the foot, right, if you could imagine in your mind's eye the shape of the foot, where is more of the foot? If we gave percentages the foot, oh, there's about 60 percent of the foot in the front and about 40 percent in the back. Makes sense that that would be the pattern, right?
So when you flex forward, you should weight shift about 10 percent back, so now it's a little 50 50. If you go more than 50 50 back, because the shape of the foot is like that, you start to lose your balance. and your toes will lift up, your ankle moves into plantar flexion and you totally lose your anterior core connection because you eliminate this dynamic alignment or stacking or containers.
Okay. So forward flexion is yes, opposed to your weight shift on your feet, but relatively still anterior because most people I would say don't even start where they're supposed to, they start on their heels. So if you start on your heels, if you have a natural sway back posture, which so many people do, if you're standing on your heels, when you go forward, you actually need to shift your weight more forward at first.
And that means you need to bend your knees to let go of your hamstrings, let go of your posterior pelvic floor, holding your pelvis down and free your pelvis to move. So there's a whole thing about freeing your pelvis. Alright, so, and then when you go, if you were going into standing extension, it would be opposite.
You would go from 60 40 to like 70 30, even 80 20, as long as you could keep your heels on the ground, depending on how far you were bending backward. So that is shifting for flexion and extension. Now, weight shifting for side bending. When you side bend, you actually weight shift to the opposite side. So check that real quick, just side bend, see what your pattern is.
I tend to, when I shift to the right, I tend to shift, sorry, when I side bend to the right, I tend to shift to my right side. But do you see, even in this video, when I shift to the right side, if I shift to the right side, I don't actually have to lateral flex. I just move like a windshield wiper. And what do you think starts to hurt?
my low back. Now the left side, I do a better job. I actually naturally weight shift to my right side and what do we see in my trunk? My trunk laterally flexes and what's, what do I feel in my body? Really nothing. It feels really good. It feels very lifted and connected, which spoiler alert, that's what it feels like when you're connected into your fascial tensegrity.
This is why I go back to the matrix, right? You feel very lifted. Did you feel like you're participating with gravity? Gravity is not winning anymore. You are suspended, lifted, connected, and spacious. So, therefore, weight shifting, when you're laterally flexing, should be you shift to the opposite side that you're going.
And when I cue that, when I ground into my left sits bone to move over to my right, oh, this feels much better. Okay, it's no more windshield wipery, it's more actual lateral flexion. So now rotation. When we rotate, We rotate and we shift to the same side that we rotate so if I'm rotating to the right I need to shift to the right so many people who feel like they have limited mobility and rotation It's because they shift away from the way they're rotating and you can even hear in my voice If you don't believe me that just changes my pressures So listen to how my voice changes if I go away from the coupling that should happen and I move to the left as I rotate to the right do you Hear my voice change and the strain that it creates.
Now I'll do it the coupled way, which is shift to the right, rotate to the right, and my voice actually gets more grounded and deeper and easeful and I can project. So rotation you weight shift to the direction you're rotating, side bending you weight shift to the opposite. Now, if you're. If you're standing, the same rule applies, right?
I was demonstrating sitting, but if I'm standing and I wanted to rotate to the right, I'm going to put more weight on my right leg. Now, if I'm single leg and I wanted to rotate to the right, what would that mean? That means I'm going to weight shift to that lateral side of my foot. Right, so now we have that.
So when I'm, um, in a lunge position, right, and I rotate to the right, if I'm in a left leg forward lunge position and I rotate to the right, I'm going to shift to the medial side of my left foot. and the lateral side of my right foot, or even just my whole right foot on my back leg and the medial side of my left foot, right?
So this hat, again, it's all relative to your base of support, whatever that is. Two feet, one foot, two feet tandem, or pelvis if you don't have limbs. Right. So then we're going to talk about like coupling. So if we're doing something that involves side bending and rotation to the same direction, right? If I want to side bend to the right and rotate to the right, those are opposite weight shifts.
Do you see that? So what does it create? First of all, I'm going to follow how I get there. So if I rotate first and then I side bend, I'm going to shift to the right, rotate to the right, and then When I go to side bend, I'm going to start to send my weight back towards the left. But because I'm still in right rotation, I have to maintain some of the weight on my right sitz bone too.
So what does that bring me to? It brings me to a little bit more midline control. Now we can do opposites and this, this is why it sometimes feels nice, right? So if I wanted to just do everything that facilitated right weight shifts, that would be left side bending and right rotation. This is why that un, like combined movement, not coupled but combined opposites, feels so natural because it doesn't change our center of mass.
Okay, so some sports are inherently more uncoupled or more combined. It doesn't mean that there's a wrong way to move. It just means that understanding how this feels differently in the intrinsics of our feet and the relationships that are containers of our pressure, it matters. And like, remember I said, one of the things I wanted with good fascial tensegrity was a three dimensional breath.
And so this is why weight shifting is so important, because I want to make sure I'm aligned where I can have maximal space in all of my containers at all times. That means then I'll have maximal opportunity for healthy organs. Happy nervous system, full breath, and the most movement variability possible.
So that's it. That's weight shifting in a nutshell.
Sometimes I'll assess people's, um, trunk rotation, and they'll be like, oh, I'm so limited to the right. And I'm like, well, just shift your weight over to the right side. And then they like totally open up. They're like, how'd you do that? And I'm like, because you were never actually limited in right, right rotation.
You were just, like, Winding yourself up in a one certain joint and limiting your dynamic alignment and connection to your core. which then changed your movement output, which then changed how much range of motion was available at the joint. All of this, and this is, so here's, here's the can of worms that opened that I didn't want to say at the beginning, but I'm going to have to say.
This is why I hate cars. I said it. This is why I hate cars. This is why cars fundamentally actually sets you up for wearing joints out. Because joints are not supposed to move through. ranges of motion without being coupled with the rest of the body. Quickest way to hurt someone's back is to make them move through only one segment.
And Freyette's Laws tells us that when you take up range of motion in one plane of motion, you're going to limit all the rest. So this is why coupled movement is so important, is because I want to take up the range of motion And distribute it through all of our parts. When it's distributed through all of our parts, the wear and tear on those parts are going to be less.
I know it's a very hot take because cars are so, so popular. And I like the concept of cars, like, I like to learn how to move the hip without moving the pelvis all the time in certain ranges of motion. But when you start doing at end ranges and really driving hypermobilities, this is where you're going to get a lot of wear and tear of joints and have a lot of problems.
This is when you don't understand how actual movement and tensegrity work. And when you're not inherently hypermobility, Hypermobile, how you're going to probably not feel very good. And what happens is I can almost count the weeks it takes for my athletes. Once they start getting introduced to hip cars, how many weeks before they're complaining of knee pain, hip pain, or back pain.
I mean, it's really frustrating, actually, so, you know, but also, at the end of the day, don't, don't take my word for it. Feel it in your own body. You tell me what feels better. You tell me what feels better. When you rotate, when you move your shoulder through a whole range of motion, what feels better? You doing it with trunk rotation or without trunk rotation?
It feels better with trunk rotation is because we are meant to be a whole Organism and move as one unit all connected all integrated coupled and combined with good containers of pressure for space and happiness of not only the organs but But that, that suspension bridge quality, the retaining of the shape, the tensegrity of all of the parts of our fascial containers, the macrovacuoles of our containers, but then the microvacuoles within each structure, within each muscle, within the cell itself.
So that's it. I thought it was gonna be like a super short practical thing, but it's like a big conversation. But take home action is I just want you to practice the weight shifts and see, see what you feel, see what you feel in your body, see what you see with your patients. You might be surprised. So quick rendition, normal, just standing weight shift center mass on our feet, 60 40.
When we flex forward, 50 50. So we posterior weight shift. When we extend, 70 30. So we anterior weight shift when we side bend opposite side to the side we're side bending when we rotate same side. So lateral flexion is contralateral weight shift. Rotation is ipsilateral weight shift. Flexion is contralateral, right, it's opposite, contra, and extension is also contra, it's opposite.
So, give it a try, explore some common movements that you've been doing in your life with the weight shifts, and uh, hope it's a great take home for ya. Have a great day! See ya next week!