Physio Ball Dynamic Stork: This will light your glutes... on fire! The outside leg will be torched as long as you push hard into the ball. Great for building single leg stability, balance, and endurance. Also helpful if you have cranky knees. Shoot for 2-4 sets of 25-45sshow more

If you are not doing leg curls BEFORE your... heavy quad movement, you are acting a fool (again) Why? 1. Warms up the knees 2. Gets some blood in the hams and almost acts as a spring out of a deep squat/hack/leg press, etc. If you haven't already, give it a shot your next leg day, and you'll never go back. These should be hard, working sets of leg curlsshow more

Here’s a single leg squat to medball toss. The... main goal here is to NOT drift forward. Turn behind the ball. The closer you are turning to your center of mass👉🏻the quicker you will rotate. Think of this as landing on glass and throw. SummersMethod Noah Soles @krystinahartleyshow more

You don't fall because you got old. You fall... because the soleus can't fire fast enough to catch the step you already missed. And you can change that. Rising onto your toes trains the two muscles that actually push you forward when you walk, climb stairs, or catch yourself mid-stumble: gastrocnemius and soleus. Plantar-flexor strength is moderately tied to dynamic/reactive balance in older adults. In one heel-raise program, older adults gained about 32% more plantar-flexor strength and thicker soleus muscle. Weak calves → weaker push-off → shorter, slower steps → even weaker calves. That’s the cycle. Single-leg heel raises pack the most into one move: calf strength, endurance, ankle control, arch support, and balance. (If you keep your heels down and lift your toes, that’s a different exercise—tibialis anterior work. Useful, but not the same.) Do this today: · 2–3 sets of slow heel raises. · Start two-legged. · When that’s easy, go single-leg, fingertip on a wall only for balance. · Full height. Controlled lower. How many clean single-leg reps can you get on each side? #CalfStrengthshow more

𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐒𝐰𝐢𝐧𝐠 𝐏𝐨𝐰𝐞𝐫🏌️‍♂️ • Wind up as fast as... you can • Slam the ball into the ground just outside your trail foot as hard as you can • Be aggressive! • Lighter & faster is better (~4lbs) • 5 reps before a break (~30sec) Can do lots of sets (~5)show more

Your chair is quietly wrecking your hips. Most adults... sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Postureshow more

The exercise looks simple, but there’s more going on... than a basic Bulgarian split squat. With the rear foot elevated and a medicine ball held in front, you’re asking the front leg to control the hip and knee while the trunk manages the added load. That combination makes this a useful drill for single-leg strength + hip stability + trunk control. The key isn’t going as deep as possible—it’s owning the position without losing balance or letting the knee collapse inward.show more

Dear Kingdom🏰, Your bumps are not forgotten. As you... edge your way to the front of the line you will be rewarded for your efforts, both old and new. All waitlisters who have bumped will receive some of my precious $LLAMA Check your balance llamas!show more

Seeing some refer to Utah Football RB Micah Bernard... as a likely UDFA in the upcoming draft. For a guy who fights as hard as he does, can catch the ball and shows great contact balance, I'd be shocked if 32 teams don't think he's worth using a pick on.show more

Trust me this is the Worst IPL.There is no... balance between the ball and the bat BCCI don't ever cry if India doesn't get good bowlers. How will you celebrate the batsman inning on batting paradise? Your all flat track bully will be exposed on good pitchshow more

2 Best Hip Flexor Exercises In sprinting, your hip... flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.show more

Blinken in Israel: "I come before you not only... as the United States secretary of state, but also as a Jew. You may be strong enough on your own to defend yourself, but as long as America exists, you will never ever have to."show more

Look at this guy and the on deck hitter.... Not enough juice! You can't be pimpin' a ball that will have yellow on it as it goes over. Take a seat! 😂show more

The Ravens have dealt with this dynamic for too... long. You cannot function as an Offense with these types of instant losses so often. Fortunately, Lamar Jackson - off one-leg - found Likely for a 6-yard gain that could've easily been another Sack. #Ravens #RavensFlock #Steelersshow more

What an amazing opportunity for my son Will to... work with one of the greatest ever Leg Spin bowlers and now The Best Leg Spin Bowling Coach in the world - Stuart MacGill It was such a pleasure and honour to be there to hear the incredibly simple way that he explains the art of leg spin bowling, the hardest skill in cricket. If there are any budding leg spinners out there, you need to reach out to Stu to get started, as you won’t get anyone better in the world!!show 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

Your swing plane has a direct relationship with the... height of the pitch. Your physical skill set also comes into play. For example, if you are a non runner with big power, you probably want to work more under the ball & if you are a plus runner without power you might focus on lower line drives & hard ground balls. Certainly the game situation weighs in as well.show more

gm, so a bit of a look ahead for... BRAINROT COMMUNITY BUILDING > TRIALS > BURNS this weekend we launched the discord, working on the community API(CPI) for community members to start building whatever they want. Looking to launch the CPI early this week. working on the next big release which will be the agentic trials. each token gets trialled by a team of agents and receives metadata tags as a result. Trials will be replayable and viewable for every token. The metadata will serve a function when burning (more on that later) after the trials we will launch THE LAB which will be a place where you can manage your burns and modifying your remaining BRAINROTS after burns. This period right now is for building the community, and accumulating BRAINROTS. I have been talking about a few of these things in our private channels at greater depth, and will talk more about them in the near future. The plan for BRAINROT is to have the community have agency, choice and an active role in shaping the collection through burns, modifications and re-rolls. These will unlock new body types, new fashion and new accessory types and even more diversity into the collection. There will also be an option for creating legendaries which are custom designed either by me or an artist of your choice where possible. These will come at a great cost in burns though. It's been amazing seeing this community starting to grow, and if you have been on the outside looking in, don't worry, you are still very early, there is so much more to come. join us and rot your brains.show more