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A simple hack to throw harder, jump higher, or run faster: External > Internal (And no, I’m not talking about hip rotation) Use an external rather than an internal focus

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Colby Morris

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55,155 просмотров • 2 лет назад •via X (Twitter)

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HIP MOBILITY - A couple set ups we used this week from a seated position exploring internal and external rotation. -Seated Rotational Dip and Pry -Seated Hip Swivels -Heel Clicks 8 reps of each for a set or two should be perfect once or twice a week to add to your warm ups.
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HIP MOBILITY - A couple set ups we used this week from a seated position exploring internal and external rotation. -Seated Rotational Dip and Pry -Seated Hip Swivels -Heel Clicks 8 reps of each for a set or two should be perfect once or twice a week to add to your warm ups.

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A fire broke out at Lukoil’s Volgograd refinery, affecting "Unit 18 and two heat exchangers." Russian sources claim it was due to an "internal incident, unrelated to any external influence."

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Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.
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Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

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MSNBC’s Ken Dilanian confirms sources within the FBI gave him internal documents on the Georgia 2020 election investigation. “They just flatly declined to comment, which is pretty standard when you’re talking about a pending investigation.” “No, they’re not disputing it. In fact, I have internal documents from the FBI, and sources who are explaining to me what these documents mean.”

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sorry Jake let me explain a bit more about my work in my advertising agency: because we work with big clients, we run a lot of tests, especially with AI why do I use a famous actor for my internal tests? because a well-known face is instantly recognisable and easy to share to clients, you immediately understand the expressions, the acting style, and whether the generation is efficient or not it helps us judge the quality of the tool of course, I know the ethical side is complicated these tests are strictly internal, purely experimental, and never used for commercial purposes. using someone’s likeness without consent is completely forbidden, and I fully respect that i’m just sharing this video as an example of a technical test I generated by mistake, not for any public or commercial use what do you think of it? the tech is powerful, but it needs to be handled responsibly

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This says it all. Period. There’s nothing graceful about me. I’m a strong, independent and an alpha. Probably another reason why I’m single. Highly aggressive and a scare men away. No fucks given. I was born this way take me as I am or not at all.

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