Overview:    In this episode, we cover a wide range of topics related to fitness, rehabilitation, and common exercise questions. Join us as we settle the debate on breakfast sandwiches, celebrate OB's blue belt, and provide expert insights and advice on various listener submitted questions.   In the following segments, we celebrate OB's recent accomplishment of earning his blue belt in Brazilian Jiu-Jitsu, discuss the dedication and hard work required to progress in martial arts, and highlight the significance of this achievement. We then delve into the benefits and considerations of incorporating Turkish get-ups (TGUs) into your fitness routine, providing guidance on who can benefit from this exercise and how to approach it safely.   For those involved in Brazilian Jiu-Jitsu or boxing, we explore effective conditioning strategies and offer tips to enhance endurance and stamina specifically for these combat sports. We address a common issue during squats – the movement of knees – and provide insights into potential causes and techniques to improve squat form and stability.   Shoulder mobility is the focus of the next segment, where we share tips and cues to ensure proper execution and prevent common mistakes while performing brachial hangs. Thinking of setting up a home gym? We discuss essential machines and equipment to consider when building your own workout space, providing recommendations based on your fitness goals.   Low back pain is a common concern, so we identify exercises to avoid for individuals with low back pain and suggest alternative movements to protect and strengthen the area. Additionally, we guide listeners through self-assessment techniques to identify potential triggers and offer guidance on seeking appropriate professional help.   Staying injury-free after rehab is vital, so we discuss strategies for maintaining a healthy body post-rehabilitation, emphasizing proper form, listening to your body, and gradually progressing your workouts. Discover the fascinating connection between tension and pain as we explore how modifying tension through exercises and movement can help alleviate discomfort and contribute to overall pain reduction.   Lastly, we highlight the significance of paying attention to warm-up routines, as they can provide valuable insights into your body's readiness for exercise and serve as indicators of any underlying issues.   Join us in this episode filled with a mix of fun food appreciation, personal achievements, and expert advice on fitness, rehab, and common exercise questions. Tune in to gain valuable insights to optimize your fitness journey and maintain a healthy, injury-free body.     Timestamps: [0:00] Intro [0:30] Breakfast Sandwiches [3:34] OB Gets His Blue Belt [8:53] Who Should Do TGUs? [17:47] Conditioning for Jits or Boxing [21:49] Knees Moving When Squatting [25:31] Are You Doing Your Brachial Hangs Correctly? [29:02] Which Machines Should You Buy? [35:20] Which Exercises to Avoid for Low Back Pain [39:20] How to Assess Your Own Low Back Pain [46:43] Staying Injury Free After Rehabbing [48:42] How Changing Tension Decreases Pain [51:28] What Your Warm Ups Are Telling You     Get Ageless Athlete: https://agelessathletesc.com   SPONSORS: Jocko Fuel https://store.jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10 Get 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382 Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN     FOLLOW US Instagram  (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/     EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram  (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittyd