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Body rotations while standing with your own weight are a core exercise performed in a standing position that teaches the hips to rotate cleanly while keeping the pelvis relatively still. Start from a high position, with your feet approximately hip-width apart and your knees slightly bent. Then, rotate your...

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Full Body Office Workout! Begin by standing with your feet slightly wider than shoulder width apart and your knees slightly bent. Extend your arms up, palms together, and lower them by contracting your pectorals until your back is parallel to the floor.
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Full Body Office Workout! Begin by standing with your feet slightly wider than shoulder width apart and your knees slightly bent. Extend your arms up, palms together, and lower them by contracting your pectorals until your back is parallel to the floor.

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Once you have the proper hip internal rotation it is time to start using it. Stagger your foot for each respective side. Slow, short swings, feel your hips internally rotate. You will feel like your chest is staying down a bit through it. Important that you don't try and create speed with your upper body.
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Once you have the proper hip internal rotation it is time to start using it. Stagger your foot for each respective side. Slow, short swings, feel your hips internally rotate. You will feel like your chest is staying down a bit through it. Important that you don't try and create speed with your upper body.

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Head movement isn't your head. It's your shoulders and chest coming over your hips and knees. Whole body off the center line. Move just your neck and you're still standing right in front of him. Here's my full shadow boxing ritual:
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Head movement isn't your head. It's your shoulders and chest coming over your hips and knees. Whole body off the center line. Move just your neck and you're still standing right in front of him. Here's my full shadow boxing ritual:

Drew Dober

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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.
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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.

Sharon Riley

54,571 views • 5 months ago

Chipping Cheat Sheet Lower shot: - use a 9i or PW - hands high/up and forward at address - feet are a clubhead width apart - square to slightly open alignment - weight 70-80% forward - ball position off back foot Mid traj shot: - use a GW or 54º - hands high/up and forward at address - feet are a clubhead width apart - square to slightly open alignment - weight 70-80% forward - ball position central or slightly back Higher shot: - use a SW or LW - hands high/up and slightly fwd at address - feet are a clubhead width apart - square to slightly open alignment - weight 60-70% forward - ball position central Notes: - Keep the club head over the target line (out) going back and through. - As the club starts back rock your body towards the target. - In the downswing feel yourself rise up and away from the ball/ground. - The follow through can be the same size or smaller than the backswing, but never longer.
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Chipping Cheat Sheet Lower shot: - use a 9i or PW - hands high/up and forward at address - feet are a clubhead width apart - square to slightly open alignment - weight 70-80% forward - ball position off back foot Mid traj shot: - use a GW or 54º - hands high/up and forward at address - feet are a clubhead width apart - square to slightly open alignment - weight 70-80% forward - ball position central or slightly back Higher shot: - use a SW or LW - hands high/up and slightly fwd at address - feet are a clubhead width apart - square to slightly open alignment - weight 60-70% forward - ball position central Notes: - Keep the club head over the target line (out) going back and through. - As the club starts back rock your body towards the target. - In the downswing feel yourself rise up and away from the ball/ground. - The follow through can be the same size or smaller than the backswing, but never longer.

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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.
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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.

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A forearm plank with a knee-to-tricep movement is a dynamic core exercise that also works your upper body. You start in a low forearm plank, lift one leg, and draw your knee forward to your belly.

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Perfect Way to Do a Push-Up STEPS: - Get down on all fours, placing your hands slightly wider than your shoulders. - Straighten your arms and legs. - Lower your body until your chest nearly touches the floor. - Pause, then push yourself back up. - Repeat.
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Perfect Way to Do a Push-Up STEPS: - Get down on all fours, placing your hands slightly wider than your shoulders. - Straighten your arms and legs. - Lower your body until your chest nearly touches the floor. - Pause, then push yourself back up. - Repeat.

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Stop throwing away your power! If you’re struggling with casting, early extension, or a chaotic clubface, this drill is a game-changer. By keeping your trail hand off the grip until the absolute last second before impact, you force your body to rotate, maintain your lag, and
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Stop throwing away your power! If you’re struggling with casting, early extension, or a chaotic clubface, this drill is a game-changer. By keeping your trail hand off the grip until the absolute last second before impact, you force your body to rotate, maintain your lag, and

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V-TAPER BACK WORKOUT A complete back session to build width, thickness, and a stronger V-shape. 1. Seated Cable Pulldown — 4 × 8–10 Sit tall with your thighs locked under the pads. Use a controlled grip on the handle. Start with your arms extended and your chest up. Pull the handle down toward your upper chest, driving your elbows down and slightly back. Squeeze your lats at the bottom, then return slowly to the start. Use a heavy weight you can still control. Targets: lats, upper back, and biceps.

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Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.
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Anterior pelvic tilt gets blamed for a lot of things it probably shouldn’t. The interesting part of this routine isn’t “fixing” a pelvis position. It’s combining mobility with strength across the hips, hamstrings and trunk. That distinction matters. A pelvis can naturally sit in some anterior tilt without anything being wrong. The bigger issue is whether you can move out of that position, control your pelvis, and produce force through your hips without compensating elsewhere. That’s why I like the progression here: open the hip flexors/quads, then actually load the glutes and hamstrings, followed by core control. Mobility gives you options. Strength teaches you to own those options. That’s a much more useful goal than trying to hold your pelvis in one “perfect” position all day.

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35,521 views • 23 days ago

The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊
0:17

The Pelvic Whip👇 A Big League pitcher’s pelvis can rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊

Armored Heat

14,598 views • 5 months ago

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.
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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.

Margaux Alvarez

39,777 views • 1 month ago

A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.
0:12

A pelvic tilt isn’t automatically a problem—and you can’t “flatten your belly” simply by straightening your pelvis. This routine uses knee-hugging, a static hip bridge, and a lying hip stretch to work on pelvic position, hip mobility, and trunk control. Those can be useful. But pelvic position is only one piece of how your abdomen looks. Ribcage position, breathing, body composition, anatomy, and how you control your trunk all matter too. The better goal? Build control—not chase a “perfect” pelvis.

Posture University

35,728 views • 16 days ago

Issues with your swing? Over the top? Steep coming down? Inside takeaway? It could be because your moving your arms to far around your body. The arms need to stay in front of the body in the swing. The arms need to raise and move slightly across the chest but not behind the
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Issues with your swing? Over the top? Steep coming down? Inside takeaway? It could be because your moving your arms to far around your body. The arms need to stay in front of the body in the swing. The arms need to raise and move slightly across the chest but not behind the

Jayson Nickol

35,629 views • 8 months ago