Movement Flow training made simple Pivot around the hip... and keep your ribs down 1. Wall RDL flow 2. Wall airplanes 3. S-mount to full kneel Optimize your training: prioritize TRANSITIONS over STATIC POSITIONS! Train Smarter = Move Better = Play Bettershow more

I made a tool called Diffusion Explorer that lets... you to train and visualize simple 2D diffusion and flow models live in the browser. You can draw your own distributions and observe how the generated samples converge during training. Try it live 👇show more

If I only had 10 minutes for mobility, I'd... start here. A lot of people approach mobility by looking for the tightest part of their body and trying to stretch it. I've found it works better when you look at movement as a whole. Your hips influence your spine. Your spine influences your shoulders. Your ability to rotate, bend, squat and reach all work together. This flow moves through the hips, adductors, spine and hamstrings while building awareness and control through a variety of positions. 1) Side Lunge Hip + Side Body Flow Open the inner thigh and create length through the side body.show more

I created a dance movement sheet by using a... reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.show more

Normalise RDL as a main movement. The Romanian Deadlift... (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.show more

A few simple chipping checkpoints: 1. Set up close... to the ball with your wrists up and thumbs down 2. Keep the clubhead over the target line/straight back 3. The follow thru should be no bigger than the backswing. 😎show more

Is Static Drilling the Kata of Jiu Jitsu? I... have never done Kata, so I do not have a strong opinion on its value. It does look boring to me, though. Static drilling has some value, but not as much as live drills using the Constraints-Led Approach (CLA). If someone shows me a new move or solution, I will statically drill it 2 or 3 times. Then I will try to incorporate it in some live training. Static drilling makes up less than 1% of my training now. CLA will build your grappling skills faster and is a lot more fun.show more

Fix Your Posture 🔥 Move Better, Feel Better If... you spend hours sitting at a desk, standing all day, or constantly looking down at your phone, your posture can gradually begin to change. Rounded shoulders. Forward head. A slouched upper back. It doesn’t happen overnight—but it adds up. The good news? With consistent posture training, you can help your body move and hold itself more efficiently. This routine helps: 💥 Strengthen the muscles that support good posture 💥 Improve upper-back and shoulder mobility 💥 Build a stronger, more stable core 💥 Reduce unnecessary strain on your neck, shoulders, and lower back 💥 Make standing tall feel natural—not forced ⚠️ Real Talk: Good posture isn’t something you “hold.” It’s something you earn through stronger muscles, better mobility, and consistent movement. Small daily habits create lasting change. Save this routine and make it part of your week. 👉 Follow for more simple, effective home workouts and fitness tips.show more

Lower Body 3x Per Week Template Build Your Weekly... Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press - Unilateral: Split Squat, Lunge, Single Leg Squat Posterior: - Straight Leg: RDL, Deadlift, Back Extensions - Bent Knee: Leg Curl, Hip Bridges Do one Anterior and one Posterior per day. Sample 3 Day Template: Day 1: Front Squat + DB RDL Day 2: Split Squat + Hip Bridge Day 3: Trap Bar Deadlift + Nordic Hamstring Need help crafting your training program? I've got a free program design guide for you. Comment “GUIDE” below and I’ll send 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

If the weight, reps, or sets aren't increasing over... time, you're not training. You're exercising. Training has direction. Exercise is just movement. "But I'm working really hard!" Working hard at the same load you used 6 months ago isn't training. It's maintenance. Your body adapts to stimulus. Once adapted, there's no reason to grow further. You must provide novel stimulus: - More weight - More reps at same weight - More sets (carefully) - Better form at same load Something must improve or you're spinning your wheels. "I can't always progress!" Then you're doing too much volume or training too frequently relative to your recovery capacity. You should be able to progress something every 2-3 weeks at minimum. If you're stuck: - Reduce volume to increase recovery - Focus on one lift to prioritise - Check if you're actually eating enough You can't build muscle without building strength over time. The two are correlated at the individual level. If your lifts aren't going up over months, neither is your muscle mass. Track everything. Compare to last month. Progress or adjust. Training without progression is just going to the gym.show more

🚨 Most people stay stiff and injury-prone because they... skip moves like this. Tight hamstrings and weak cores sabotage our ability to move fluidly. Plus, they contribute to back pain, poor posture, and slower recovery. The windmill toe touch flips that script. This dynamic gem stretches your hamstrings, calves, and lower back while firing up your core, obliques, and shoulders. It boosts rotational mobility, balance, and coordination, all in one move. Perfect for warming up or unlocking better movement in daily life and workouts. Better flexibility means reduced risk of strains, improved performance, and smoother functional movement. No more feeling "stuck" when you bend or twist. Try it: 1. Stand with feet wide, reach one hand to the opposite foot while rotating your torso and extending the other arm up (like a windmill). 2. Alternate sides with control. 3. Start with 8-10 reps per side. Do this movement 2-3x/week and feel the difference in how you move. What’s one mobility move that’s transformed your flexibility? 👇 #Flexibility #Mobility #Longevityshow more

One movement you should definitely add into your training…... The seated barbell good morning isolates your posterior chain: 🔹 Set the bench height so your hips are around 90°, feet flat and locked down, add plates under your feet as needed 🔹 Bar sits high on the traps, same position as a standing good morning 🔹 Brace your core hard before you hinge, this is not a spot to get lazy with bracing 🔹 Hinge from the hips, chest stays proud, spine stays neutral through the entire range 🔹 Control the descent, this movement rewards patience, punishes ego lifting It’s the perfect variation to the standing good morning, better carryover to deadlift lockout, less stress on the hips and knees. Add it to your next posterior chain day. Embrace the struggles. Celebrate the successes. Just Gaux.show more

Five sex positions that can make your woman release... faster 1. Modified missionary Lift her hips with a pillow and keep your body pressed close. • Allows steady clitoral stimulation • Easy to control rhythm and depth Slow, grinding movements work better than fast thrusting 2. Cowgirl (she on top) • She controls the angle, speed, and pressure • Makes it easier for her to stimulate her clitoris while riding This is one of the fastest ways for many women to climax 3. Grinding (not just pounding) Regardless of position: • Focus on hip-to-hip grinding • Keep constant contact instead of pulling out fully This increases friction where it matters most 4. Modified doggy • Deep penetration + use your hand to stimulate her clitoris • Slightly slower strokes help build tension Without clitoral touch, this position alone may not make her finish quickly 5. Spooning (side-by-side) • Intimate and relaxed • Easy to reach around and stimulate her Works well if she’s already turned onshow more

The average U.S. home is $400k. • You put... $80k down • Mortgage = $2k/month • Rent it out for $2.6k/month You’re left with ~$400/month after property taxes & maintenance. It would take over 15 years to get your initial investment back. Now let’s look at the Laundromat: • Purchase price: $799,000 • Down payment: $79,000 • SBA loan: $719,100 • Monthly Cash Flow: $18,833 • Monthly loan payment: ~$9,100 You’re left with $9,733/month. That’s 24x the cash flow from the same money. & you don’t have to work in the laundromat at all because there’s a cleaning team in place, and the rest of the time it’s not staffed. So what do you actually do? 1. Weekly check-ins 2. Track key metrics (revenue, profit) 3. Improve the services you offer (optional) You could run it in 1-3 hours/week. We’ve been conditioned to believe that real estate is automatically a safe investment. & if your goal is to build wealth slowly over 30 years, it is. But if your goal is $5,000+ per month cash flow without waiting 30 years? You need to start looking at buying businesses. I own 8 right now, and they paid me $900k last year. I only worked 20 hours/week running this portfolio. If you want to learn exactly how to find & acquire your first business for little to $0 down… DM me “Biz” and I’ll show you how.show more

What if yoga routines were generated like this? Built... a yoga motion sheet with GPT Image 2, created a character in Midjourney, then uploaded both into Seedance 2.0 to generate the final video where the character follows the motion sheet Tested 3 exercises in 15s, much cleaner flow and better consistency You can upload any character and use this workflow/prompt to generate your own version too Motion sheet prompt: Monochrome grayscale technical illustration, biomechanically accurate yoga instruction sheet, clean 3D anatomical character, scientific diagram aesthetic, minimalistic, no artistic exaggeration 1x3 grid layout (3 panels total), perfectly aligned cells, equal spacing, thin black borders, numbered from 1 to 3 Neutral athletic human body (gender-neutral), proportional anatomy, consistent character across all panels Yoga sequence (key positions only): Forward fold (Uttanasana, hip hinge) Plank pose (full body alignment) Downward facing dog (inverted V, hips lifted) Top-left: bold number + pose name (English) Center: full-body pose (clear joint positions) Bottom-left: short technical explanation (2–3 lines, alignment + breath cues) Overlay: subtle directional arrows showing flow (down → forward → back/up) Correct joint alignment, neutral spine where required, grounded feet, stable shoulders, controlled flexibility, no exaggerated stretching Highly detailed grayscale shading, soft studio lighting, subtle shadows, clean linework, medical / sports science diagram quality Pure white background No colors, no background environment, no extra elements, no stylization, no blurshow more

3 SIMPLE MOVEMENTS AFTER MEALS FOR BETTER BLOOD SUGAR... MANAGEMENT After eating, instead of sitting completely still, try a few minutes of gentle movement. Even simple leg exercises can activate your muscles, which use glucose for energy and may help reduce the rise in blood sugar after a meal. 1️⃣ Heel–Toe Raises — 20–30 reps. How it helps: Activates the calf and lower-leg muscles, which can increase glucose use by the working muscles. 2️⃣ Seated Calf Raises — 20–30 reps How it helps , Keeps your calf muscles active even while sitting and encourages your muscles to use circulating glucose. 3️⃣ Toe-Touch Walk — 1–2 minutes How it helps, Keeps your leg muscles moving and increases overall activity after your meal.show more

Young pitchers can easily assume the path to more... velocity is to muscle up—throw harder, spin faster, and force the delivery. That might make the radar-gun number jump, but it doesn’t always make the pitch look faster to the hitter. For young pitchers and the coaches guiding them, the better long-term investment is learning the movement principles that shape the delivery: balance, stride length, direction, and extension. When a pitcher moves efficiently down the mound and releases the ball closer to home plate, the hitter has less time to react—and the pitch can play faster than its measured velocity. That’s why extension matters. Pulling your head away from the target can pull the body out of line, move the release point back, and take away some of that advantage. For every inch your head pulls off, you lose 2 inches of extension. The goal is to stay balanced, move down the target line, and let efficient sequencing deliver the ball out front.show more

The X algo is broken Right now quantity over... quality is being promoted Fight videos, toxicity, engagement farming spam are winning High quality content and small accounts are being suppressed Luckily I have a really easy fix for you Simple fix to dramatically improve your X: 1. Click Lists on the left hand side 2. Create a new List 3. Add accounts that don't try to poison your brain 4. Add accounts you strive to be like 5. Use this List to replace your home feed 6. Reply guy like crazy to everyone you want to network with Guarantee your X experience becomes 10x bettershow more

So often when discussing training / dryfire / shooting... its like we are speaking 2 different languages. There are key concepts that some people are either unaware of, or choose to ignore that preclude having a productive discussion. For example if I were to say "slapping or smashing your trigger is perfectly fine for most shots" a bunch of people would be up in arms, talking about slowly working to the wall, letting the shot surprise you, etc. Experienced, performance-focused shooters will know that with a good grip or mount, I am right, and that how you mechanically move the trigger isnt super important. When you get to low %, or distance shots, you are increasing your level of confirmation of your dot or sights, and the trigger pull is maybe 10-15% slower. This is a video of me, absolutely smashing the trigger with 2-3x the force needed. Its not as stable as i would like, but im also having to straddle 2 tripods to get this shot lined up...🤣show more