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Core on fire 🔥 1. Abs aren’t made in the kitchen alone. This is how. 2. Decline bench. Leg raises. No mercy. 3. You want abs like this? Earn th 4. Decline leg raises = lower abs + core stability* Keep your back flat. Control the descent. 5. *Save... show more

The_Fitness & Fitfoods

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Got you 🔥 This is that classic "before vs after" ab circui 1. *4 moves. 3x20. No excuses.* Your abs aren't built in the kitchen alone. Show up. 2. *The abs you want are hiding under the work you're avoiding.* 3x20 each. Save this and start 3. *Core shredder: 4 exercises, 3 rounds of 20* 4. *Stop doing 1000 crunches. Do this instead 👇* 4 movements that actually hit the whole core. 3x2 🔥🔥

Got you 🔥 This is that classic "before vs after" ab circui 1. 4 moves. 3x20. No excuses. Your abs aren't built in the kitchen alone. Show up. 2. The abs you want are hiding under the work you're avoiding. 3x20 each. Save this and start 3. Core shredder: 4 exercises, 3 rounds of 20 4. Stop doing 1000 crunches. Do this instead 👇 4 movements that actually hit the whole core. 3x2 🔥🔥

The_Fitness & Fitfoods

26,657 Aufrufe • vor 1 Monat

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set

Loc Nguyen

90,164 Aufrufe • vor 2 Jahren

The Only Abs Workout You Need🔥 1. Hanging Leg Raise: 3 x 8-12 2. Decline Sit Up: 3 x 8-12 3. Cable Crunch: 3 x 8-12 4. Cable Twist: 3 x 8-12

The Only Abs Workout You Need🔥 1. Hanging Leg Raise: 3 x 8-12 2. Decline Sit Up: 3 x 8-12 3. Cable Crunch: 3 x 8-12 4. Cable Twist: 3 x 8-12

health_booster

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This one’s all about that core burn 🔥 1. *Do 100 reps. Get results.* No excuses. 2. *Pain in the abs today. Abs tomorrow.* 3. *Sweat, squat, repeat. 100 reps closer to that 6-pack* ocused* 4. *Wide squats + core twist = full body fat burner* 5. *Hands behind head, 🔥🔥

This one’s all about that core burn 🔥 1. Do 100 reps. Get results. No excuses. 2. Pain in the abs today. Abs tomorrow. 3. Sweat, squat, repeat. 100 reps closer to that 6-pack ocused* 4. Wide squats + core twist = full body fat burner 5. *Hands behind head, 🔥🔥

The_Fitness & Fitfoods

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Every inch counts! L-Sit movements to shred your core! This is a challenging calisthenics exercise that primarily targets the core muscles, particularly the lower abs and hip flexors. Not easy on the arms either. Try to stay elevated and keep legs straight. Happy

Every inch counts! L-Sit movements to shred your core! This is a challenging calisthenics exercise that primarily targets the core muscles, particularly the lower abs and hip flexors. Not easy on the arms either. Try to stay elevated and keep legs straight. Happy

Jimmy Drew

38,430 Aufrufe • vor 2 Jahren

Crush Your Leg Day: The Ultimate Leg Workout. 1. Warm Up: Start with dynamic stretches. 2. Form: Keep your back straight and core tight. 3. Control: Slow, steady reps for best results. 4. Depth: Go deep on squats for full activation. 5. Rest: 60-90 seconds between sets.

Crush Your Leg Day: The Ultimate Leg Workout. 1. Warm Up: Start with dynamic stretches. 2. Form: Keep your back straight and core tight. 3. Control: Slow, steady reps for best results. 4. Depth: Go deep on squats for full activation. 5. Rest: 60-90 seconds between sets.

Muscle Surge

62,204 Aufrufe • vor 1 Jahr

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

There is no such thing as "lower abs". Your rectus abdominis is one continuous muscle. You cannot contract the bottom half on its own, and no exercise on earth isolates a region that does not anatomically exist. So all the things sold to you as "lower ab" builders are actually just glorified hip flexor exercises: - Leg raises - Reverse crunches - Flutter kicks - Scissor kicks - Mountain climbers - The dreaded "lower ab burnout circuit" None of them is carving a separate lower section. They train the same single muscle every other ab exercise trains, just with more hip flexor and more wishful thinking. The reason you cannot see your lower abs is not a missing exercise. It is the layer of fat sitting over them, which collects there last and leaves there last. So the actual programme is dull and two-part: - Get into a calorie deficit and strip the fat that is hiding them - Build the abs themselves with weighted crunches, 4-6 reps, adding load over time, like any other muscle That's it. There is no lower-ab secret. There is just a visible-ab one, and it lives in the kitchen and under a loaded cable.

Sama Hoole

27,193 Aufrufe • vor 1 Monat

Watch till end 👇👇 1. *WEEK 1 → WEEK 4* 3 sets x 15 reps. No excuses, just results 2. *This is what consistency looks like* Keep doing the work nobody sees 3. *From "❌" to "✅"* One exercise, one goal: abs 4. *Stop doing crunches. Do THIS* 3x15 mountain climbers on a bench 5. *Want a 6-pack?* Start here. 3 sets x 15 reps. Thank me in 4 weeks 6. *Fat to fit in 4 weeks* It starts with one .....🔥🔥

Watch till end 👇👇 1. WEEK 1 → WEEK 4 3 sets x 15 reps. No excuses, just results 2. This is what consistency looks like Keep doing the work nobody sees 3. From "❌" to "✅" One exercise, one goal: abs 4. Stop doing crunches. Do THIS 3x15 mountain climbers on a bench 5. Want a 6-pack? Start here. 3 sets x 15 reps. Thank me in 4 weeks 6. Fat to fit in 4 weeks It starts with one .....🔥🔥

_Fitness_&_NutritionTips_

37,373 Aufrufe • vor 1 Monat

LEG EXTENSIONS BEFORE SQUATS Here’s why: If you do your set(s) of Hack Squats BEFORE you do your set(s) of Leg Extensions, you will see a pretty large decline in your output on Leg Extensions….it might be something like 20-25% less than what you could do fresh On the contrary, if you do your set(s) of Leg Extensions BEFORE you do your set(s) of Hack Squats, you will NOT see nearly as large a decline in Hack Squat performance comparatively….the decline in Hack Squat performance may only be 5-10% less than what you could do fresh This is mostly due to the resistance profile/overall demands of each exercise and it’s the main reason I often program Leg Extensions before any sort of Squat pattern on Lower days in my training plans A subtle but GOATED fatigue management play! (Btw…you can easily verify this for yourself by A/B testing it)

Dean Turner

103,041 Aufrufe • vor 2 Monaten

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Strong hip flexors keep your knee drive holding up when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.

Tim Roozendaal

17,546 Aufrufe • vor 3 Monaten

This ripped woman steps into her garage doorway, grabs the top of the frame, and casually starts knocking out hanging leg raises like it’s the easiest thing in the world, knees to chest, then straight legs out, holding them mid-air while her abs pop and she smiles through the burn. She’s turning an ordinary garage into her personal gym and making the rest of us feel like we’re still doing baby pull-ups. Would you ever hang from your garage door and crank out moves like that just because you can?

This ripped woman steps into her garage doorway, grabs the top of the frame, and casually starts knocking out hanging leg raises like it’s the easiest thing in the world, knees to chest, then straight legs out, holding them mid-air while her abs pop and she smiles through the burn. She’s turning an ordinary garage into her personal gym and making the rest of us feel like we’re still doing baby pull-ups. Would you ever hang from your garage door and crank out moves like that just because you can?

Ryan Cey

124,371 Aufrufe • vor 4 Monaten

Whenever you’re ready to STOP wasting your time and START building your Abs: - Get on a machine like this - Execute EXACTLY as shown - Perform 2-3 sets per session - Stick with 2…maybe 3 sessions per week - Operate in the 5-10 rep range - Take sets to failure or close SIMPLE!

Whenever you’re ready to STOP wasting your time and START building your Abs: - Get on a machine like this - Execute EXACTLY as shown - Perform 2-3 sets per session - Stick with 2…maybe 3 sessions per week - Operate in the 5-10 rep range - Take sets to failure or close SIMPLE!

Dean Turner

66,049 Aufrufe • vor 6 Monaten

Every muscle in the human body grows from progressive mechanical tension. Except, apparently, the abs. Abs uniquely require: - 100 reps a session - Bodyweight only - No tracking, no progression - A different "core circuit" every workout for "muscle confusion" - Done at the end when you can barely stand up - Followed by a plank for the soul Because apparently the rectus abdominis evolved on a different planet from every other skeletal muscle. While your chest, back, and quads respond to heavy load through a working range, your abs respond to chaos, exhaustion, and a TikTok-approved sequence of crunches named after a celebrity. Or, alternatively, you could do weighted crunches for 4-6 reps, add a kilo a fortnight, and watch them grow like every other muscle in your body. But that would require admitting the abs are just a muscle. And the fitness industry would lose an entire genre of content. Your call.

Every muscle in the human body grows from progressive mechanical tension. Except, apparently, the abs. Abs uniquely require: - 100 reps a session - Bodyweight only - No tracking, no progression - A different "core circuit" every workout for "muscle confusion" - Done at the end when you can barely stand up - Followed by a plank for the soul Because apparently the rectus abdominis evolved on a different planet from every other skeletal muscle. While your chest, back, and quads respond to heavy load through a working range, your abs respond to chaos, exhaustion, and a TikTok-approved sequence of crunches named after a celebrity. Or, alternatively, you could do weighted crunches for 4-6 reps, add a kilo a fortnight, and watch them grow like every other muscle in your body. But that would require admitting the abs are just a muscle. And the fitness industry would lose an entire genre of content. Your call.

Sama Hoole

184,037 Aufrufe • vor 3 Monaten

Most runners under-load their calves. Heavy calf raises fix that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.

Most runners under-load their calves. Heavy calf raises fix that. Runners usually do bodyweight single-leg raises and call it done. But your Achilles tendon takes massive load every stride. Bodyweight isn't enough stimulus to make it stronger. Heavy load is what drives the adaptation. I do these on leg day. 50kg in the hands, standing on a plate so my heels can drop below the toes. Focus points: → Full range of motion. Heels drop below the plate at the bottom, full extension at the top → Slow on the way down. (~2 seconds.) → Go bilateral when loading heavy. Single-leg has its place, but two legs lets you put real weight through the tendon → Don't rush the rep. This isn't a calf burner, it's a strength lift 3 x 8-10 reps. Train your calves in the gym so they can handle what running demands.

Tim Roozendaal

31,153 Aufrufe • vor 3 Monaten

6AM TUES WORKOUT: SHOULDERS + BACK (SHAPE DAY) 1. Dumbbell Shoulder Press • 4 x 10 2. Lateral Raises • 4 x 15 👉 THIS builds the “cap” 3. Rear Delt Fly (machine or DB) • 4 x 15 4. Lat Pulldown • 3 x 12 5. Seated Cable Row • 3 x 12 We perform better at work and in life when we are healthy. Leave it all on the floor. Veterans Lead. #PaintoPurpose #AimHigh #God #VeteranStrong #Trump #codeofvets

6AM TUES WORKOUT: SHOULDERS + BACK (SHAPE DAY) 1. Dumbbell Shoulder Press • 4 x 10 2. Lateral Raises • 4 x 15 👉 THIS builds the “cap” 3. Rear Delt Fly (machine or DB) • 4 x 15 4. Lat Pulldown • 3 x 12 5. Seated Cable Row • 3 x 12 We perform better at work and in life when we are healthy. Leave it all on the floor. Veterans Lead. #PaintoPurpose #AimHigh #God #VeteranStrong #Trump #codeofvets

Gretchen Smith🇺🇸

11,477 Aufrufe • vor 3 Monaten

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.

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 Aufrufe • vor 3 Monaten

this is f**king dangerous someone figured out how to make Opus 4.8 run on Fable 5's brain with one prompt access to the best model is never guaranteed. It disappeared once already this year. but you can use it forever. here's how: 1. ask Fable 5: "write the operating manual your replacement will run on" (procedures, failure modes, a 5-question self-test) 2. save the output as one .md file and drop it into a new Claude Project as the project instructions 3. switch to Opus 4.8 and now your everyday model runs off the smart one's method, no top-tier price save and bookmark this no matter what full extraction prompt is in the article below: ↓

this is f**king dangerous someone figured out how to make Opus 4.8 run on Fable 5's brain with one prompt access to the best model is never guaranteed. It disappeared once already this year. but you can use it forever. here's how: 1. ask Fable 5: "write the operating manual your replacement will run on" (procedures, failure modes, a 5-question self-test) 2. save the output as one .md file and drop it into a new Claude Project as the project instructions 3. switch to Opus 4.8 and now your everyday model runs off the smart one's method, no top-tier price save and bookmark this no matter what full extraction prompt is in the article below: ↓

Hamza Khalid

32,300 Aufrufe • vor 1 Monat

"Coach me on how you carry the football?" 1. Eagle Claw 2. Bicep 3. Up to your Chin 4. Across the (Chest) Plate 5. Clasp the Wrist This was one of the first things the Lions asked their 1st Round Pick Jahmyr Gibbs to do in his Combine Interview. Ball Security is Job Security!

"Coach me on how you carry the football?" 1. Eagle Claw 2. Bicep 3. Up to your Chin 4. Across the (Chest) Plate 5. Clasp the Wrist This was one of the first things the Lions asked their 1st Round Pick Jahmyr Gibbs to do in his Combine Interview. Ball Security is Job Security!

Coach Dan Casey

458,167 Aufrufe • vor 3 Jahren

HABIT MATH: I do a 3-minute deep squat every morning, no exceptions. Those last two words are crucial. Everyone has 3 minutes to spare—but it’s SOOO easy to skip a day. Then two. Individually, those days don’t matter. But over the course of a year, 3 minutes a day adds up to 18 hours. It’s the difference between improvement (in your ankles, knees, hips, and lower back) and decline. Look, I’m the least structured, least rigid person you follow. I don’t keep a schedule or budget. I play everything by ear. But when it comes to habits, I’m hard core. You have to be if you want the result. (My rule is no coffee until the squat is done. And nothing stands between me and my morning brew.)

HABIT MATH: I do a 3-minute deep squat every morning, no exceptions. Those last two words are crucial. Everyone has 3 minutes to spare—but it’s SOOO easy to skip a day. Then two. Individually, those days don’t matter. But over the course of a year, 3 minutes a day adds up to 18 hours. It’s the difference between improvement (in your ankles, knees, hips, and lower back) and decline. Look, I’m the least structured, least rigid person you follow. I don’t keep a schedule or budget. I play everything by ear. But when it comes to habits, I’m hard core. You have to be if you want the result. (My rule is no coffee until the squat is done. And nothing stands between me and my morning brew.)

Kevin Dahlstrom

139,525 Aufrufe • vor 1 Monat