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Have knee pain? These might help… Slantboard reverse step downs - these help strengthen the back of the knee. Start with 8-10 reps on each side x 3-4 sets. Our knees are should be ok with going past our toes, think of going down the stairs. If you don’t...

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Margaux Alvarez

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26,349 просмотров • 28 дней назад •via X (Twitter)

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KNEE PAIN | BUILD STRONGER KNEES 3 simple moves to strengthen the muscles around your knees. Knee pain comes from different causes, and poor stability is sometimes one of them. If that’s your case, these exercises can help. Do each move for 1 minute.
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KNEE PAIN | BUILD STRONGER KNEES 3 simple moves to strengthen the muscles around your knees. Knee pain comes from different causes, and poor stability is sometimes one of them. If that’s your case, these exercises can help. Do each move for 1 minute.

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🫂Chef Khaled made his delicious yellow rice for the camp today, my friends, and people were very happy when they received their meals because it's a favorite for many. I wanted to tell you we are working daily to distribute food and water for the camp, and we do this even when I do not mention it in my updates. These poor people rely on us to help them survive, and we wish we could do more for them in these cruel and miserable times. It is awful to see the horrific pictures of people living in tents who have nothing to save them from a bomb or a fire. My heart breaks for the animals too, my friends, because they are also helpless and they are suffering terribly in these conditions. I want to help them, my friends, and I can do this only with your generosity and help. If you could, will you please consider donating and sharing my message? You are our only hope in these desperate times and we are so grateful for your help 🙏 🫂🚨🆘️ 🙏💚🌱 🐾🐈🙏 🐾🆘️ 🕊
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SCDOT forces are continuing to treat roads with salt brine on interstates and high traffic corridors to help prevent ice accumulation. If you are traveling, give these vehicles and our crews room to work and drive with caution. If you don’t have to be out on the roads, stay home.
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SCDOT forces are continuing to treat roads with salt brine on interstates and high traffic corridors to help prevent ice accumulation. If you are traveling, give these vehicles and our crews room to work and drive with caution. If you don’t have to be out on the roads, stay home.

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So I broke up with Gym the other day. So I have to adjust my weekly routine. Anyone have any tips or exercise recommendations for at-home workouts? Bonus if you also have alternatives for the cable weight machines you normally find at the gym. I hate working out, but I'm determined to be fit and healthy 😤 💪🏻 Goal: I do not want to be slim/skinny. I just want to tone a bit, define my figure a bit more (thank you natural hourglass). But I want to stay soft and squishy :3 😔 Caveat: I do have weak joints (shoulders, elbows, and knees) from old injuries from my years as a pitcher and catcher. But I'll also take anything that might help strengthen them back up too.

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I like to do these exercises to preventively keep my back mobile and pain-free, and to activate the spiral and rotational lines of the spine, which are also very important for everyday things. If you already have back pain, I don't recommend this though.
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I like to do these exercises to preventively keep my back mobile and pain-free, and to activate the spiral and rotational lines of the spine, which are also very important for everyday things. If you already have back pain, I don't recommend this though.

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If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below
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If you have lagging Arms and bringing them up to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

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Snapshot of something Mike Vrabel expressed frustration with this morning: He sees Hunter Henry (bottom of screen) trying to communicate with the official 15 yards away/do the right thing alignment-wise … and still get penalized. “I’ll have to try to get some clarification on that — how we are going to do this going forward,” Vrabel says. Earlier today, in his radio interview, Vrabel shared that he was irked with over-officiating at the line of scrimmage. “If our guys are going to look over; I get that we have to be legal. But for as long as I can remember in this league, the refs are going to try to officiate proactively and work with the players. “If it’s a hold, call a hold. If it’s defensive pass interference, call defensive pass interference. But at the line of scrimmage, if players are going to try to get the formation correct … we’re not going to tell them that they are either on the line of scrimmage or they have them off? They’re just going to sit there and tap their knee? “I don’t know what that is. That’s frustrating that we are that literal as an officiating department — if that is indeed what they are telling them. … “I didn’t know when we were going to start officiating the line of scrimmage and not communicate with our players. Because in the end, the relationship the players have with officials, I think can be really positive and they can explain the mechanics they’re looking for.”

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So. I have just a free minute. I want to thank each and every one of you for all assistance over the past couple of days, and also for 50k followers! We continue to be in Asheville, NC doing what we can do for town. We already have a huge dinner planned tomorrow for a local shelter, and for our first responders, none of this would be possible without your help, between donating, liking, retweeting, it all helps. So thank everyone so so so much, trust me, it does not go unnoticed! We are going to be here as long as we can to try and help the good folks of North Carolina. They're going to have a very long road to recovery.

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