If you have lower back problems (or want to... avoid them) do these 3 core exercises every day. It only takes 8 minutes. If you can’t do these times, work up to it. 1) Plank 3 sets of 90 sec split between 3 positions: Side, front, other side. 15 sec rest between sets. 🧵show more

Full Plateau Breaking Chest Routine To Build Huge Muscles... Level - Advance Do all the exercises one after the other without rest - The total will be 1 set. 3 Sets | 2 mins rest in between sets 1. Barbell bench press | 8 Reps | 4 sec negativesshow more

“I can’t grow my back” said no one who... actually did these exercises 1-2x per week, took it close to failure and increased sets, reps, weight or technique. NEVER!! If you actually want to grow a COMPLETE back, these MUST be a staple.show more

“3 minutes rest between sets??? I would never need... that much, bro…I’m already ready to go in 60-90 seconds. Don’t have all day spend at the gym either. I got 28 sets to do…gotta get in and get it done!” And never have they EVER performed a rep ANYWHERE NEAR this hard NOT ONCEshow more

“3 minutes rest between sets??? I would never need... that much, bro…I’m already ready to go in 60-90 seconds. Don’t have all day spend at the gym either. I got 28 sets to do…gotta get in and get it done!” And never have they EVER performed a rep ANYWHERE NEAR this hard NOT ONCEshow more

Have knee pain? These might help… Slantboard reverse step... downs - these help strengthen the back of the knee. Start with 8-10 reps on each side x 3-4 sets. Our knees are should be ok with going past our toes, think of going down the stairs. If you don’t have a box or Slantboard you can do backwards walking for 5 min. That will also help. I incorporated these into my routine to help my knees and they both helped wonders!show more

Save these drills to improve your ball control and... overall handle 💯 Once you get the hang of it— do 3 sets of 1 minute each 🔥 Share this with your trainer or coach/ trainer and try it in your next workout 👊show more

For this full leg day breakdown -4 Levels of... Pain 🦵 If your legs aren't growing, you are skipping these: 1️⃣ *GLUTES* - Hip Thrust + Bulgarian Split Squat For that round, lifted look 2️⃣ *QUADS* - Leg Extension + Barbell Squat Front thickness and swe Do 3 sets x 10-12 for 🔥show more

Every desk worker in the entire world needs to... seek out this machine One of the BEST things you can do for Lower Back/posture As little as 2-3 sets 2x per week can have PROFOUND benefits Eventually, this will wind up in every gym in the world…BET ON ITshow more

When saying “stay behind the ball” or “stay back”... it doesn’t mean sit and spin. You do want to fire forward but when driving forward, you have to go up against a strong front side. Doing so will allow you to stay behind the ball to drive it.show more

Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture... Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.show more

Ready to conquer the cold? Get a dose of... protection with our Cold/Flu Destroyer Juice Recipe – the blend that's all about helping you stay strong and healthy. Cold/Flu Destroyer Juice Recipe: Ingredients used: 1 pineapple 1 yellow bell pepper 8 tangerines or mandarins 2 inch chunk of ginger (Makes 1 Liter) If your getting sick or have a cold flu: Drink 1-4 of these every day in combination with, plenty of clean water, avoid eating any solid food if possible, rest as much as possible, and before you know it your body will do the work it needs to do to cleanse and your feeling of sickness will dissappear.show more

╰•★★ YCH 90’s hyperpop style for 85$!! ★★•╯ This... is my first time making YCH and currently training someone :3 -3 slots open | unlimited waiting list - can only do girlies for now *if you want this kind of pose that's fine!* - we can also do furies! -let me know if you want it to be separated for animation -dm me for slots :3 ps. I'll be just guiding them so my other commission won't be affected to my schedule uwu #ironmouseart #kitsuillustshow more

If your favorite NFL team's defense needs an immovable... anchor, then you want Texas' Tvondre sweat. 𝐍𝐨𝐛𝐨𝐝𝐲 in this year's draft has Sweat's tools & upside. If you think he slips to Day 2, remember who league is paying big 💰 in FA these days. Tvondre sweat can do this 👇 𝘼𝙇𝙇 𝘿𝘼𝙔 𝙇𝙊𝙉𝙂! 🧵3/3 #TheDraftStartsInMOBILE™️show more

Impeccable Technique. WE WANT TO “SKIP THE MIDDLE” doing... these. We want the fastest possible transition from the fundamental positions on each side (longest/strongest each side). Landmarks make it SIMPLE to do and teach. Unparalleled athletic carryover. SIDE/SIDE/CENTER is the WeckMethod way. Translates to stronger bilateral strength too — every millimeter more you can pack the Lats - the stronger your lifts. Joe Sullivan is 6X WR Squat. He will tell you himself that records five and six went up easier than one through four after he discovered the Coiling Core.show more

💬 Do you have any special habits when you... wake up in the morning? 🐹 Until just a few months ago, I used to get up as soon as I heard my alarm. 🐹 These days, I like setting my alarm 30 minutes before I actually need to get up, then snoozing it about 3 or 4 times before getting up.show more

Your investment portfolio needs muscle I used to think... strength peaks around age 30. For 99.9999% of people, that’s nonsense. The only strength that truly peaks early is for world champions. Everyone below that level can keep getting stronger for their entire life. Between 40 and 60, you lose about 1% muscle mass and 1% strength per year if you do nothing. But if you train, you can more than make up for that 1%. After 60, the decline accelerates. That does not mean you cannot train it back. Just look at the 70 plus world records. Those athletes are all far stronger than me. I’m 44 now and I just set a new PR: 3 sets of 6 reps strict press at 80 kg (176 lbs), with two minutes of rest between sets. This helps my investing more than you’d think. Muscle absorbs glucose. More muscle means lower blood sugar. Aging without training slowly pushes blood sugar up, which increases the risk of all kinds of diseases. A fit body is a fit mind.show more

FULL BODY DUMBBELL WORKOUT A complete full-body session using... dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.show more

Uneven Squat? Uneven Hips? Pinching Hips? If your squat... looks uneven at the bottom, with your pelvis rotating to one side, and you notice that you lack hip internal rotation on that side, then that hip may be pinching or blocked as you go down into a squat. As a result, your pelvis rotates away to compensate and open up that hip. This leads to an uneven squat with a rotated pelvis and uneven weight distribution between your legs. Do these two stretches for 3×10 reps on both hips before you squat.show more

Issues with your shoulders? Try this external rotator strengthening... exercise I got from a PT… Create a 90° angle Elbow in line with shoulder Wrist in line with elbow Arm start in front of you Rotate your arm away from your midline Pull back to center Perform 10 reps on each side X 2 sets If you find these helpful let me know!show more