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Consider adding these movements to your training routine if you're into grappling, or explore these ideas for moving your spine during your workouts. - Most gym routines typically emphasize maintaining a neutral spine, and while that's not a bad thing, it sometimes overlooks the many ways our spine can... actually move. This is super important, especially if you're into grappling or martial arts. - You see, our spine isn't just about staying straight—it's capable of strong neutral positioning, flexion, extension, lateral flexion, and rotation. It's also crucial to figure out how to train your spine to resist being forced into any of these positions because your opponents will always try to mess with your posture. - You can find all of these exercises and more in the 'UNTAPPED' program on the @athletictruthgroup app. Plus, we've got form videos, coaching on proper form, and training tips to help you get better at resistance training. (Check out my bio 🫶🏾). Here's a quick list of movements from the video: - ↕️ Keeping a Neutral Spine: ATG Squat, Split Stance RDL 🤼‍♂️ Flexion: Jefferson Curl (with Cable, DB/Barbell) 🗿 Resisting Flexion: Seated Good Morning (with Cable, DB/Barbell) 🪃 Extending: DB Pullover or Bodyweight Bridges ⤵️ Lateral Flexion: QL Raise 🔄 Rotation: Thoracic Rotation (with Band, Stick, Cable) or Med Ball Toss - Give 'em a shot and level up your body’s physical resilience! - #strongerhuman #UNTAPPED #BJJ #MMA #Grappling #Wrestling #BraziliaJiuJitsushow more

Nsima Inyang

1,992 subscribers

176,477 views • 2 years ago •via X (Twitter)

Anya Rossi• Live Now

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7 Comments

Philip Ha2 years ago

@kneesovertoesg @athletictruthG Seated Good Morning and QL raise are my favorite for spine and hip work! QL Raise I like to do different variation and do cross-leg side bends instead. Works really well especially if there’s no back extension or GHD equipment.

Raúl Martín2 years ago

@kneesovertoesg @athletictruthG Thanks! Started recently to grapple and really need to put some time on bulletproffing my spine

Kevin Whitten2 years ago

@kneesovertoesg @athletictruthG awesome info thank you!

Kaushal Kashyap Ⓥ2 years ago

@kneesovertoesg @athletictruthG @readwise save thread

Josh Leturgey2 years ago

@Cernovich @kneesovertoesg @athletictruthG Looks fun

Chidi2 years ago

@kneesovertoesg @athletictruthG Awesome stuff!

Matthew Hawke2 years ago

@kneesovertoesg @athletictruthG Hey man, what’s that stool with the springs you are sitting on?

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This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

Dan Go

694,246 views • 2 years ago

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Kristie Leong M.D.

15,800 views • 26 days ago

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,272 views • 3 years ago

Elon Musk Elon Musk on Neuralink: “So, when I emphasized the purpose of Neuralink, like what do we, what's our goal, our goal is to solve important spine and brain problems with a seamlessly implanted device. So, you wanna have a device that you can basically put in your head and feel and look totally normal, but it solves some important problem in your brain or spine. And the reality is that almost everyone, over time, will develop brain and spine problems. These range from minor to very severe, but if you live long enough, everyone's gonna basically have some kind of neurological disorder, from memory loss to brain damage. But the thing that's important to appreciate is that an implantable device can actually solve these problems. I think a lot of people don't quite realise that, but all of your senses, your sight, hearing, feeling, pain, these are all electrical signals sent by neurons to your brain.”

Elon Musk Elon Musk on Neuralink: “So, when I emphasized the purpose of Neuralink, like what do we, what's our goal, our goal is to solve important spine and brain problems with a seamlessly implanted device. So, you wanna have a device that you can basically put in your head and feel and look totally normal, but it solves some important problem in your brain or spine. And the reality is that almost everyone, over time, will develop brain and spine problems. These range from minor to very severe, but if you live long enough, everyone's gonna basically have some kind of neurological disorder, from memory loss to brain damage. But the thing that's important to appreciate is that an implantable device can actually solve these problems. I think a lot of people don't quite realise that, but all of your senses, your sight, hearing, feeling, pain, these are all electrical signals sent by neurons to your brain.”

Beanie👾

1,182,454 views • 9 months ago

Understanding and practicing proper movement patterns will lead to a many of years of successful squatting. We shouldn’t insert doubt onto the public; instead let us guide others with principles that can lead to longevity while still maintaining an ability to move heavy loads safely One simple que practiced over and over and over again; Stacking the rib cage over pelvis all the way through the movement. Glutes that can open in the hole; nice neutral spine; rigid core bracing; proper ankle flexion No matter your body type or limb length; if you understand and practice these principles, you too can practice safe squats and prosper as you age Signed off, a gorilla in his 30’s

Understanding and practicing proper movement patterns will lead to a many of years of successful squatting. We shouldn’t insert doubt onto the public; instead let us guide others with principles that can lead to longevity while still maintaining an ability to move heavy loads safely One simple que practiced over and over and over again; Stacking the rib cage over pelvis all the way through the movement. Glutes that can open in the hole; nice neutral spine; rigid core bracing; proper ankle flexion No matter your body type or limb length; if you understand and practice these principles, you too can practice safe squats and prosper as you age Signed off, a gorilla in his 30’s

🦍

39,547 views • 6 months ago

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,225 views • 2 years ago

The rotator cuff consists of the supraspinatus, infraspinatus, teres minor, and subscapularis. These originate on your scapula, or shoulder blade, and insert on different parts of your humerus, or upper arm. As a whole, they provide dynamic stability to the shoulder joint, while individually, they assist with various shoulder movements, including abduction, adduction, internal rotation, and external rotation. Since these muscles contribute to multiple shoulder movements along with other muscles, you really cannot isolate the rotator cuff. Even with external rotation, which is performed mostly by the infraspinatus and teres minor, you will receive some assistance from the posterior deltoid. Therefore, in order to maximize rotator cuff strength, our recommendation would be to focus on a comprehensive program. This will better prepare you for a wide variety of tasks and activities involving the shoulder. To demonstrate what we mean, let’s consider the biceps. If you perform pull ups and rows, these exercises will secondarily work the biceps. However, if your goal was to maximize strength and hypertrophy of the biceps, you would also incorporate isolation exercises, like a biceps curl. The rotator cuff is no different. Compound pushing and pulling exercises at various angles will challenge the rotator cuff, but if you want to train your shoulders to their full potential, a comprehensive program that also includes isolation exercises in different directions will likely be the most optimal. These are just SOME external rotation strengthening options. Learn more:

The rotator cuff consists of the supraspinatus, infraspinatus, teres minor, and subscapularis. These originate on your scapula, or shoulder blade, and insert on different parts of your humerus, or upper arm. As a whole, they provide dynamic stability to the shoulder joint, while individually, they assist with various shoulder movements, including abduction, adduction, internal rotation, and external rotation. Since these muscles contribute to multiple shoulder movements along with other muscles, you really cannot isolate the rotator cuff. Even with external rotation, which is performed mostly by the infraspinatus and teres minor, you will receive some assistance from the posterior deltoid. Therefore, in order to maximize rotator cuff strength, our recommendation would be to focus on a comprehensive program. This will better prepare you for a wide variety of tasks and activities involving the shoulder. To demonstrate what we mean, let’s consider the biceps. If you perform pull ups and rows, these exercises will secondarily work the biceps. However, if your goal was to maximize strength and hypertrophy of the biceps, you would also incorporate isolation exercises, like a biceps curl. The rotator cuff is no different. Compound pushing and pulling exercises at various angles will challenge the rotator cuff, but if you want to train your shoulders to their full potential, a comprehensive program that also includes isolation exercises in different directions will likely be the most optimal. These are just SOME external rotation strengthening options. Learn more:

E3Rehab

29,509 views • 7 months ago

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

42,493 views • 9 days ago

So over the years as a Content Creator for World of Warcraft, I've picked up a few great camera tricks that can make your footage look more professional. Not sure how widely known these are but I'll share some that I know and hopefully it will be helpful to someone! So firstly, let me show you how to do a smooth rotation shot. You're going to want to create a Macro for this with this script; /script MoveViewRightStart(0.15) To modify the direction, you can change the word "Right" to Left, In, Out, Up or Down. The number at the end indicates the speed of the rotation, the higher the number the faster the rotation. I tend to keep this fairly low for a nice non-sickening rotation. Now you can combine as many of these as you like. So if you wanted a smooth shot that zoomed in on your Character while rotating Right you would make a macro like this; /script MoveViewRightStart(0.15) /script MoveViewInStart(0.15) It is fun to play around with but you will also need to create a "Stop" macro. I go with a generic one like this which will stop all rotation in all directions; /script MoveViewLeftStop() /script MoveViewDownStop() /script MoveViewRightStop() /script MoveViewUpStop() /script MoveViewInStop() /script MoveViewOutStop() Another trick to get the best possible shots of areas or up close combat is to hide your Character model. This is done with a simple console command; /console showplayer To show your player character again just type it again. I'm sure there are easier ways to do this, but that's just the way I've always done it to get nice smooth footage of World of Warcraft for videos. Let me know if you have any questions or have any other cool tips to share!

So over the years as a Content Creator for World of Warcraft, I've picked up a few great camera tricks that can make your footage look more professional. Not sure how widely known these are but I'll share some that I know and hopefully it will be helpful to someone! So firstly, let me show you how to do a smooth rotation shot. You're going to want to create a Macro for this with this script; /script MoveViewRightStart(0.15) To modify the direction, you can change the word "Right" to Left, In, Out, Up or Down. The number at the end indicates the speed of the rotation, the higher the number the faster the rotation. I tend to keep this fairly low for a nice non-sickening rotation. Now you can combine as many of these as you like. So if you wanted a smooth shot that zoomed in on your Character while rotating Right you would make a macro like this; /script MoveViewRightStart(0.15) /script MoveViewInStart(0.15) It is fun to play around with but you will also need to create a "Stop" macro. I go with a generic one like this which will stop all rotation in all directions; /script MoveViewLeftStop() /script MoveViewDownStop() /script MoveViewRightStop() /script MoveViewUpStop() /script MoveViewInStop() /script MoveViewOutStop() Another trick to get the best possible shots of areas or up close combat is to hide your Character model. This is done with a simple console command; /console showplayer To show your player character again just type it again. I'm sure there are easier ways to do this, but that's just the way I've always done it to get nice smooth footage of World of Warcraft for videos. Let me know if you have any questions or have any other cool tips to share!

MrGM

111,374 views • 1 year ago

growing your Twitch stream means posting short-form video on TikTok/Shorts/Reels. love it or hate it, that's the reality now. "at least one video a day" you hear everywhere. you probably already know this. you probably feel guilty for not posting enough. THAT ENDS NOW Shortify was just released into Early Access, and it changes the dynamic entirely. you already create mountains of content every time you go live. you just need help getting it out. the Highlight Hunter from FrostyTools already does incredible work finding those great moments for you at the press of a button. now, you can Shortify any of those hunted clips into a postable vertical video for short-form content, complete with dead air removal, advanced captions, attention-keeping cuts, and dynamic focus. these are the "daily vitamins" of content. you have to keep up with them every day, but they bring huge benefits when you do. you probably just don't have the time to keep up with it, especially if you're still learning how. it doesn't have to be like that anymore! if you're already editing, this can free up your time and focus to work on more ambitious projects, especially longer-form content. using it is SUPER easy: - sign into your FrostyTools dashboard via your Twitch account - run the Highlight Hunter on one of your VODs (or go to a hunted VOD if you already use it) - hit the 'Shortify' button on the moments you like best for your socials - in a minute or two, have your Shortified video ready to download and post! remember: you already make tons of content, you just need tools to get it out!

growing your Twitch stream means posting short-form video on TikTok/Shorts/Reels. love it or hate it, that's the reality now. "at least one video a day" you hear everywhere. you probably already know this. you probably feel guilty for not posting enough. THAT ENDS NOW Shortify was just released into Early Access, and it changes the dynamic entirely. you already create mountains of content every time you go live. you just need help getting it out. the Highlight Hunter from FrostyTools already does incredible work finding those great moments for you at the press of a button. now, you can Shortify any of those hunted clips into a postable vertical video for short-form content, complete with dead air removal, advanced captions, attention-keeping cuts, and dynamic focus. these are the "daily vitamins" of content. you have to keep up with them every day, but they bring huge benefits when you do. you probably just don't have the time to keep up with it, especially if you're still learning how. it doesn't have to be like that anymore! if you're already editing, this can free up your time and focus to work on more ambitious projects, especially longer-form content. using it is SUPER easy: - sign into your FrostyTools dashboard via your Twitch account - run the Highlight Hunter on one of your VODs (or go to a hunted VOD if you already use it) - hit the 'Shortify' button on the moments you like best for your socials - in a minute or two, have your Shortified video ready to download and post! remember: you already make tons of content, you just need tools to get it out!

Ken aka Frosty

90,138 views • 5 months ago

Matthew Walker says the problem with waking at 4 a.m. is knowing it's 4 a.m. "How do you know it's four o'clock in the morning?" "That's your problem. You're looking at the clock." "And knowing that it's 3:15 or 4 a.m. in the morning does you no favors at all. It's not going to change the outcome." "So the first recommendation is remove all clock faces from the bedroom." "It's okay to, if you really must do, keep your phone next to your bed, but keep it out of sight, even though I would strongly recommend that you keep your phone in the kitchen." "Or even better still, a friend of mine recommended recently, just put it in the garage, put it in your car, in the garage." "And that way, the amount of motivation effort to go and get your phone within the first 10 minutes of the morning is very, very high, meaning you're probably not going to do it." "So let's baby steps. Let's just say crawl, walk, run. First thing to do, just make sure you can't see any clock faces." "And if you wake up, resist the urge, because as soon as you start doing that night after night, you're actually training your brain, reinforcing it to wake up at 3:15 in the morning." I used to treat checking the time as neutral information. Walker's point is that it is the trigger: you wake up fine, one glance, and now you are doing math about the alarm and how tired tomorrow will be. If he is also right about the training, the reliability of your 3:15 is the evidence, and a rehearsed loop is one you can interrupt. - Matthew Walker (Dr. Matthew Walker) on On Purpose with Jay Shetty (Jay Shetty)

Matthew Walker says the problem with waking at 4 a.m. is knowing it's 4 a.m. "How do you know it's four o'clock in the morning?" "That's your problem. You're looking at the clock." "And knowing that it's 3:15 or 4 a.m. in the morning does you no favors at all. It's not going to change the outcome." "So the first recommendation is remove all clock faces from the bedroom." "It's okay to, if you really must do, keep your phone next to your bed, but keep it out of sight, even though I would strongly recommend that you keep your phone in the kitchen." "Or even better still, a friend of mine recommended recently, just put it in the garage, put it in your car, in the garage." "And that way, the amount of motivation effort to go and get your phone within the first 10 minutes of the morning is very, very high, meaning you're probably not going to do it." "So let's baby steps. Let's just say crawl, walk, run. First thing to do, just make sure you can't see any clock faces." "And if you wake up, resist the urge, because as soon as you start doing that night after night, you're actually training your brain, reinforcing it to wake up at 3:15 in the morning." I used to treat checking the time as neutral information. Walker's point is that it is the trigger: you wake up fine, one glance, and now you are doing math about the alarm and how tired tomorrow will be. If he is also right about the training, the reliability of your 3:15 is the evidence, and a rehearsed loop is one you can interrupt. - Matthew Walker (Dr. Matthew Walker) on On Purpose with Jay Shetty (Jay Shetty)

Jay McHale

17,231 views • 4 days ago

Kevin O'Leary says getting divorced is the stupidest economic decision you can ever make "If you're happy 51% of the day with your wife or husband, stay with them. Every time you get divorced, you pay the person you divorced and you pay the government a third" "This is the stupidest thing you can ever do. It took your whole life to actually create this nest egg. Think about that for a while because you are going to wipe out up to two thirds of your wealth. You better really like somebody else a lot" "And frankly, sometimes it's not the other person that you're divorcing. It's you. You're the problem and you should probably not get into another economic union. You should probably just date till you drop dead because it's stupid"

Kevin O'Leary says getting divorced is the stupidest economic decision you can ever make "If you're happy 51% of the day with your wife or husband, stay with them. Every time you get divorced, you pay the person you divorced and you pay the government a third" "This is the stupidest thing you can ever do. It took your whole life to actually create this nest egg. Think about that for a while because you are going to wipe out up to two thirds of your wealth. You better really like somebody else a lot" "And frankly, sometimes it's not the other person that you're divorcing. It's you. You're the problem and you should probably not get into another economic union. You should probably just date till you drop dead because it's stupid"

dank

1,712,205 views • 2 months ago

Tips to help you PERFECT the exercise that many are calling: “The ULTIMATE replacement for Deadlifts” 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Tips to help you PERFECT the exercise that many are calling: “The ULTIMATE replacement for Deadlifts” 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

53,168 views • 19 days ago

I am totally committed to getting a standing desk. This conversation with Kelly Starrett convinced me. Sitting isn't necessarily bad. Standing (and more movement in general) is good. But desks give you almost no movement options. So how can we create more movement choice during the workday? If you have a standing desk, it helps to make it an actual movement station. That means having something to put a foot on so you can shift your pelvis and spine out of the same static position, and ideally a bar stool or perch so you can lean, sit, prop a foot up, or change positions easily. That’s the real benefit of a good desk setup. Not that you’re standing all day, but that you’re no longer locked into one posture. From the latest episode of the FoundMyFitness podcast with Kelly Starrett.

I am totally committed to getting a standing desk. This conversation with Kelly Starrett convinced me. Sitting isn't necessarily bad. Standing (and more movement in general) is good. But desks give you almost no movement options. So how can we create more movement choice during the workday? If you have a standing desk, it helps to make it an actual movement station. That means having something to put a foot on so you can shift your pelvis and spine out of the same static position, and ideally a bar stool or perch so you can lean, sit, prop a foot up, or change positions easily. That’s the real benefit of a good desk setup. Not that you’re standing all day, but that you’re no longer locked into one posture. From the latest episode of the FoundMyFitness podcast with Kelly Starrett.

Dr. Rhonda Patrick

126,872 views • 2 months ago

Come take a drive through Massachusetts. The potholes in this state are so deep, so massive, so absolutely destructive that your stomach drops like you just went off a cliff. Your life flashes before your eyes... the whole thing... every moment... and you haven't even left your neighborhood yet. You drop into one of these craters and your hood nosedives straight down... pointed right at the pits of hell... and you're gaining speed, praying, wondering if this is how it ends. Then somehow you scrape across the bottom and slam into the other side, and now your car is violently lurching upward trying to claw its way out, hood shooting ninety degrees vertical, pointing straight at the full moon like you're about to leave the atmosphere. The whole car finally comes crashing back down on the pavement and you're just sitting there... shaking... checking to make sure your spine is still connected. How my tires have survived this year is honestly a miracle. A blessing from the man upstairs. Nobody can explain it. The roads are a disaster. A total disaster. And somehow we just keep driving on them like it's normal. It's not normal.

Come take a drive through Massachusetts. The potholes in this state are so deep, so massive, so absolutely destructive that your stomach drops like you just went off a cliff. Your life flashes before your eyes... the whole thing... every moment... and you haven't even left your neighborhood yet. You drop into one of these craters and your hood nosedives straight down... pointed right at the pits of hell... and you're gaining speed, praying, wondering if this is how it ends. Then somehow you scrape across the bottom and slam into the other side, and now your car is violently lurching upward trying to claw its way out, hood shooting ninety degrees vertical, pointing straight at the full moon like you're about to leave the atmosphere. The whole car finally comes crashing back down on the pavement and you're just sitting there... shaking... checking to make sure your spine is still connected. How my tires have survived this year is honestly a miracle. A blessing from the man upstairs. Nobody can explain it. The roads are a disaster. A total disaster. And somehow we just keep driving on them like it's normal. It's not normal.

Apple Lamps

24,718 views • 4 months ago

🚨 JD VANCE ON GROWING UP IN A HOUSEHOLD WITH ADDICTION: THEO VON: "Do you have any advice for young people who have parents who struggle with alcoholism or addiction?" JD VANCE: "Take this for what it's worth, but if you're a kid and you're in an environment that has a lot of addiction, you have to make sure you're taken care of. Don't get yourself into a situation where your parents are struggling and now you're struggling too. You cant help them out if you're also struggling. Number two, don't get resentful, and try to keep your heart as open as possible. You have to compartmentalize. There's the addict version of your parents but there's also a good version who read you a book or took you to a movie. If you allow you to get totally resentful, it doesn't just affect them, it affects you too. Don't let your parent's addiction become something that destroys you as well. Try even going to the AA or NA meetings with your parents. You'll learn more about their addiction. These meetings are real life. It's human nature in all of its splendor, its virtue, and its vice." Wow -- this is so emblematic of JD's life experience. This is the clip that sums it all up. It shows the struggle and wisdom he gained from a tougher upbringing.

🚨 JD VANCE ON GROWING UP IN A HOUSEHOLD WITH ADDICTION: THEO VON: "Do you have any advice for young people who have parents who struggle with alcoholism or addiction?" JD VANCE: "Take this for what it's worth, but if you're a kid and you're in an environment that has a lot of addiction, you have to make sure you're taken care of. Don't get yourself into a situation where your parents are struggling and now you're struggling too. You cant help them out if you're also struggling. Number two, don't get resentful, and try to keep your heart as open as possible. You have to compartmentalize. There's the addict version of your parents but there's also a good version who read you a book or took you to a movie. If you allow you to get totally resentful, it doesn't just affect them, it affects you too. Don't let your parent's addiction become something that destroys you as well. Try even going to the AA or NA meetings with your parents. You'll learn more about their addiction. These meetings are real life. It's human nature in all of its splendor, its virtue, and its vice." Wow -- this is so emblematic of JD's life experience. This is the clip that sums it all up. It shows the struggle and wisdom he gained from a tougher upbringing.

Autism Capital 🧩

814,003 views • 1 year ago

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many lifters mess this up by hinging at the waist instead, turning it into purely a low back exercise. ✅Keep chin tucked. This helps create a neutral spine which again, is key for loading the glutes ✅Allow a slight knee bend as you bring the bar down to allow the hips to go back further. ✅Descend until you feel the load fully in your glutes, then push the hips forward and stand back up. Bookmark this and share it out if you found this helpful!

Jeromy Bryk | Strength+Physique Coach💯

15,882 views • 7 months ago

As a Twitch streamer, do you struggle with keeping your viewership up when on a BRB or Starting Soon screen? Clip reels are a perfect, fun way to keep attention. And they showcase your content. But they're a LOT of work to maintain. Well.. at least they were😎 What if you could have a simple browser source that automatically played an always-fresh clip reel? What if you could have a simple browser source that would show the clip reel of your last stream, like a "Previously On..." TV show intro? Now you can!! When you use the Highlight Hunter by FrostyTools, you find the best moments from your VOD, automatically. You can already easily turn them into Twitch clips, or download the snippets to edit for a perfect short-form video, or download entire montages of VODs to share with your community. BUT NOW, you can just grab one of two simple browser source links, to pop into your OBS or Meld Studio One of them will roll all your favorited snippets in random order, like a shuffling playlist of your best highlights. Great for BRB screens, or any time you want to entertain with your best moments. The other will play the linear montage of your latest VOD, for a "Previously On..." experience that helps catch viewers up if they missed it or forgot. Great for Starting Soon screens to seamlessly tie the streams together (and pairs great with our Showstarter chatbot feature 😉). The best part? As you continue to use the Highlight Hunter, these update automatically! New favorite snippets since last stream? They're in the reel already! Ran the Highlight Hunter on your latest VOD? Its montage will automatically play on your 'Previously On..' browser source when you start stream up next time. This is a SUPER powerful update; check it out ASAP!

As a Twitch streamer, do you struggle with keeping your viewership up when on a BRB or Starting Soon screen? Clip reels are a perfect, fun way to keep attention. And they showcase your content. But they're a LOT of work to maintain. Well.. at least they were😎 What if you could have a simple browser source that automatically played an always-fresh clip reel? What if you could have a simple browser source that would show the clip reel of your last stream, like a "Previously On..." TV show intro? Now you can!! When you use the Highlight Hunter by FrostyTools, you find the best moments from your VOD, automatically. You can already easily turn them into Twitch clips, or download the snippets to edit for a perfect short-form video, or download entire montages of VODs to share with your community. BUT NOW, you can just grab one of two simple browser source links, to pop into your OBS or Meld Studio One of them will roll all your favorited snippets in random order, like a shuffling playlist of your best highlights. Great for BRB screens, or any time you want to entertain with your best moments. The other will play the linear montage of your latest VOD, for a "Previously On..." experience that helps catch viewers up if they missed it or forgot. Great for Starting Soon screens to seamlessly tie the streams together (and pairs great with our Showstarter chatbot feature 😉). The best part? As you continue to use the Highlight Hunter, these update automatically! New favorite snippets since last stream? They're in the reel already! Ran the Highlight Hunter on your latest VOD? Its montage will automatically play on your 'Previously On..' browser source when you start stream up next time. This is a SUPER powerful update; check it out ASAP!

Ken aka Frosty

102,769 views • 9 months ago

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

Alex Bernier

411,044 views • 2 years ago