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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... show more

Margaux Alvarez

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26,349 görüntüleme • 28 gün önce •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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💔 A Plea from a Father Exhausted by War 💔 I am a father of a family of eight. I lost my job because of the war and have become unable to provide even the most basic necessities for my children. We are living through extremely difficult days, and only God knows the bitterness of what we are enduring. My fear for my children grows with each passing day. My youngest child is suffering from a severe skin rash, and the doctor has warned me that treatment must be provided urgently before it spreads to my other children. Yet I stand helpless before this pain, unable to afford the treatment or even the basic needs of my family. For a very long time, we have not received a single donation. Honestly, I am exhausted from pleading and waiting. Sometimes I ask myself: Have we been forgotten? Why does no one feel the suffering of my children? What have they done to deserve this pain and deprivation? If you were in my place, what would you do? I feel ashamed to ask for help, but I have no other choice left. My hope is in God, and then in kind-hearted people who still care about the suffering of others. We are not looking for luxury or comfort. We are simply seeking to live with dignity and to provide treatment and food for our children. I kindly ask you to visit my donation link and look at my family's situation with compassion. I am writing these words with a heart filled with pain that cannot be described. If you are able to help, please do not hesitate. And if you cannot donate, sharing this post may help it reach someone who can. I wish you and your families health, safety, and peace. Thank you to everyone who extends a helping hand, and may God reward you abundantly. 🤲❤️

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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

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.”

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.”

Mike Reiss

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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.

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.

Chris Hall

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These children, who have witnessed the horrors of extermination, famine, and fear in Gaza, survived death by a miracle. Many have lost their mothers and fathers… We try with all our strength to give them a glimmer of hope through educational sessions, entertainment, and food to ease their hunger… but we cannot do it alone. Your donation now could be the difference between their survival or being left alone in this suffering. There are other children waiting for our help. They deserve our kindest and greatest care. I hope you can participate and donate if you are able

These children, who have witnessed the horrors of extermination, famine, and fear in Gaza, survived death by a miracle. Many have lost their mothers and fathers… We try with all our strength to give them a glimmer of hope through educational sessions, entertainment, and food to ease their hunger… but we cannot do it alone. Your donation now could be the difference between their survival or being left alone in this suffering. There are other children waiting for our help. They deserve our kindest and greatest care. I hope you can participate and donate if you are able

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