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Leg day.. all 3 🥵 needed work. #commando #dickprint #vpl #bulge #sweatyballs #dickslip #freeballer #gymdick #muscledaddy #musclebear

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WranglerTN being Bad

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75,896 просмотров • 2 лет назад •via X (Twitter)

NSFW#commando#dickprint#vpl#bulge#sweatyballs#dickslip#freeballer#gymdick#muscledaddy#musclebear
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Tight hips after sitting all day⁉️ Try these 10 exercises 👇 Hip training doesn’t have to be just stretching. Mobility, strength, control, and coordination all contribute to how well your hips move. 1️⃣ Hip CAR Make a large, smooth circle while keeping the pelvis controlled. Adjust your hand support to keep it challenging but smooth. 2️⃣ Straight-Leg Hip Flexion Lift-Over Keep the leg straight and lift with control. Use your hands as needed—the more upright and unsupported you are, the harder it gets. 3️⃣ Seated Hip Internal Rotation Explore a comfortable range slowly. Compare how each side feels rather than forcing more motion. 4️⃣ Banded Hip Abduction Choose enough resistance to challenge the outer hips while allowing a slow, controlled return. 5️⃣ Squat + Resisted Hip Abduction Choose a band that makes the hold challenging within 10–15 sec while maintaining your squat and outward tension. Try 3–4 holds × 2–3 sets. 6️⃣ Dynamic Hip Flexor Stretch Lightly tuck the pelvis and engage the kneeling-side glute, then rock forward without arching the low back. Feel the stretch at the front of the hip/thigh. 7️⃣ Half-Kneeling Adductor Dip Set the outside leg roughly 70–90° out. Keep the knee tracking with the foot as you shift toward that side. 8️⃣ Adductor Squeeze Squeeze the roller hard for ~3 sec, relax, and repeat for ~20 reps. 9️⃣ Loaded Hip Flexion Use a weight you can control through a comfortable range. Return slowly—don’t let the resistance pull the leg back. 🔟 Banded Bridge + March Maintain the bridge while the opposite leg moves, challenging hip strength and control while the legs work independently. HOW TO TRAIN 👇 🔁 10–15 controlled reps 🔄 2–3 sets 📅 2–3x/week Start with a range and resistance you can control. You don’t need all 10—choose what fits your goals and ability, and progress gradually.
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Tight hips after sitting all day⁉️ Try these 10 exercises 👇 Hip training doesn’t have to be just stretching. Mobility, strength, control, and coordination all contribute to how well your hips move. 1️⃣ Hip CAR Make a large, smooth circle while keeping the pelvis controlled. Adjust your hand support to keep it challenging but smooth. 2️⃣ Straight-Leg Hip Flexion Lift-Over Keep the leg straight and lift with control. Use your hands as needed—the more upright and unsupported you are, the harder it gets. 3️⃣ Seated Hip Internal Rotation Explore a comfortable range slowly. Compare how each side feels rather than forcing more motion. 4️⃣ Banded Hip Abduction Choose enough resistance to challenge the outer hips while allowing a slow, controlled return. 5️⃣ Squat + Resisted Hip Abduction Choose a band that makes the hold challenging within 10–15 sec while maintaining your squat and outward tension. Try 3–4 holds × 2–3 sets. 6️⃣ Dynamic Hip Flexor Stretch Lightly tuck the pelvis and engage the kneeling-side glute, then rock forward without arching the low back. Feel the stretch at the front of the hip/thigh. 7️⃣ Half-Kneeling Adductor Dip Set the outside leg roughly 70–90° out. Keep the knee tracking with the foot as you shift toward that side. 8️⃣ Adductor Squeeze Squeeze the roller hard for ~3 sec, relax, and repeat for ~20 reps. 9️⃣ Loaded Hip Flexion Use a weight you can control through a comfortable range. Return slowly—don’t let the resistance pull the leg back. 🔟 Banded Bridge + March Maintain the bridge while the opposite leg moves, challenging hip strength and control while the legs work independently. HOW TO TRAIN 👇 🔁 10–15 controlled reps 🔄 2–3 sets 📅 2–3x/week Start with a range and resistance you can control. You don’t need all 10—choose what fits your goals and ability, and progress gradually.

Smart Postures

11,471 просмотров • 11 дней назад

FULL DB ONLY LEG DAY 😮‍💨🥵 Having built & toned legs change the entire frame of your ENTIRE physique, why would you skip them? 👀 Workout👇🏻 1. Bulgarian Split Squats: 4x10 (each leg) - these are be tough, but so rewarding for your glutes .. do not cheat the range of motion! 2. DB RDL’s: 4x12 - the more you bend your knee, the more you will work your glutes! 3. Sumo Goblet Squats: 4x10 - keep your chest up & maintain good form and do not rush through your reps 4. Lunge Jumps: 4x15 (each leg) - these might not feel enjoyable, but you’re not training for entertainment. You’re training for results😈 ✨ If you’re too busy to build your own workouts, I can create a structured plan that actually supports your goals 😊 check out the link for more info wearing the ‘butter bandeau crop’ and the ‘miracle seamless short 6”’ from Buffbunny Collection ❤️
0:22

FULL DB ONLY LEG DAY 😮‍💨🥵 Having built & toned legs change the entire frame of your ENTIRE physique, why would you skip them? 👀 Workout👇🏻 1. Bulgarian Split Squats: 4x10 (each leg) - these are be tough, but so rewarding for your glutes .. do not cheat the range of motion! 2. DB RDL’s: 4x12 - the more you bend your knee, the more you will work your glutes! 3. Sumo Goblet Squats: 4x10 - keep your chest up & maintain good form and do not rush through your reps 4. Lunge Jumps: 4x15 (each leg) - these might not feel enjoyable, but you’re not training for entertainment. You’re training for results😈 ✨ If you’re too busy to build your own workouts, I can create a structured plan that actually supports your goals 😊 check out the link for more info wearing the ‘butter bandeau crop’ and the ‘miracle seamless short 6”’ from Buffbunny Collection ❤️

Miranda Cohen

14,064 просмотров • 9 месяцев назад

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…
0:51

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Dean Turner

34,749 просмотров • 4 месяцев назад

3 years ago today I broke my femur. I've finally made peace with it and tbh barely ever think about it. I told myself I'd commemorate the day every year with an update video and this may be my last one. Simply because, it is truly in the past and I have healed so well. I no longer identify with it like I used to, a great sign of healing. However, I do want to say thank you once again to all of the people from around the world that pitched in to help me so much during that very difficult time. I had just moved to Austin, TX and recently quit my job to do YouTube full time. Breaking my femur was NOT the type of "break a leg" energy I needed. I was blown away by the outpouring of support from my viewers and still hold tremendous gratitude. But this is probably the last time I bring up the femur unless asked about it (which I have helped a few people who have reached out, recently having broken their femur. It's nice to help strangers when they are at such a low point mentally). So long story short, my life has changed dramatically in the past three years, my leg is fully healed, and I am happy to leave it in the past <3
9:08

3 years ago today I broke my femur. I've finally made peace with it and tbh barely ever think about it. I told myself I'd commemorate the day every year with an update video and this may be my last one. Simply because, it is truly in the past and I have healed so well. I no longer identify with it like I used to, a great sign of healing. However, I do want to say thank you once again to all of the people from around the world that pitched in to help me so much during that very difficult time. I had just moved to Austin, TX and recently quit my job to do YouTube full time. Breaking my femur was NOT the type of "break a leg" energy I needed. I was blown away by the outpouring of support from my viewers and still hold tremendous gratitude. But this is probably the last time I bring up the femur unless asked about it (which I have helped a few people who have reached out, recently having broken their femur. It's nice to help strangers when they are at such a low point mentally). So long story short, my life has changed dramatically in the past three years, my leg is fully healed, and I am happy to leave it in the past <3

Ellie in Space 🚀💫

21,819 просмотров • 6 месяцев назад

Bone head Nat MP for Tauranga Sam Uffindell follows Luxon’s indian worshipping script. Another National idiot who needs to be binned. Sam says he’s sick of Indians being slagged off. He says that Indians are an “inspiration to New Zealanders”, and any NZ’s with concerns are those who don’t want to work 3 jobs, seven days a week 12 hours a day. “NZ’ers don’t want to work hard”. Yeah we don’t want to work 3 jobs, 12 hours a day Sam you dope. He’s so retarded he doesn’t understand that this is insulting to kiwis, National want us to all live like 3rd worlders, and if you don’t want to - then you are the problem. Look its clear, Uffindell was smeared with to the whole school bully story, it’s obvious he clobbered himself over the head with a bed leg, which explains why the guy talks like he’s had a lobotomy. Sam says the NZ welcomes all Indians to NZ and we love all of them. How many Indians work under the table Sam? I’m telling you know - THOUSANDS. You bring in scores of poor people from a highly corrupt country with a culture of scammery and dishonesty guess what happens. NZ is quickly moving from a high trust society to a low trust shit hole. P.S : The Indian fraudsters below are all from Sam Bonehead’s neck of the woods.👇 Ajaypal Singh — Sole director/shareholder of Saran Contracting Ltd and Gurukirpa Contracting Ltd (kiwifruit labour contractors) more than $57 million in unpaid taxes (mainly GST and PAYE). This is one of the largest single business tax-related collapses in 2025, paid himself millions left the country. Amandeep Singh — Sole director/shareholder in Bay of Plenty kiwifruit labour contractor/recruiter). Company liquidated in 2026 with 2 million owed to IRD and staff Harbhajan Singh Kahlon — Director of a kiwifruit labour contractor. GST-related fraud and PAYE evasion charges (total tax evaded >$700,000) used sub-contractors as “invoice writers” in an elaborate scheme. Gurpreet Singh — Bay of plenty orchardist (kiwifruit/horticulture, arrived on a student visa). Sentenced in Tauranga District Court for evasion charges (total ~$683,000–$700,000)
0:54

Bone head Nat MP for Tauranga Sam Uffindell follows Luxon’s indian worshipping script. Another National idiot who needs to be binned. Sam says he’s sick of Indians being slagged off. He says that Indians are an “inspiration to New Zealanders”, and any NZ’s with concerns are those who don’t want to work 3 jobs, seven days a week 12 hours a day. “NZ’ers don’t want to work hard”. Yeah we don’t want to work 3 jobs, 12 hours a day Sam you dope. He’s so retarded he doesn’t understand that this is insulting to kiwis, National want us to all live like 3rd worlders, and if you don’t want to - then you are the problem. Look its clear, Uffindell was smeared with to the whole school bully story, it’s obvious he clobbered himself over the head with a bed leg, which explains why the guy talks like he’s had a lobotomy. Sam says the NZ welcomes all Indians to NZ and we love all of them. How many Indians work under the table Sam? I’m telling you know - THOUSANDS. You bring in scores of poor people from a highly corrupt country with a culture of scammery and dishonesty guess what happens. NZ is quickly moving from a high trust society to a low trust shit hole. P.S : The Indian fraudsters below are all from Sam Bonehead’s neck of the woods.👇 Ajaypal Singh — Sole director/shareholder of Saran Contracting Ltd and Gurukirpa Contracting Ltd (kiwifruit labour contractors) more than $57 million in unpaid taxes (mainly GST and PAYE). This is one of the largest single business tax-related collapses in 2025, paid himself millions left the country. Amandeep Singh — Sole director/shareholder in Bay of Plenty kiwifruit labour contractor/recruiter). Company liquidated in 2026 with 2 million owed to IRD and staff Harbhajan Singh Kahlon — Director of a kiwifruit labour contractor. GST-related fraud and PAYE evasion charges (total tax evaded >$700,000) used sub-contractors as “invoice writers” in an elaborate scheme. Gurpreet Singh — Bay of plenty orchardist (kiwifruit/horticulture, arrived on a student visa). Sentenced in Tauranga District Court for evasion charges (total ~$683,000–$700,000)

Holyhekatuiteka

26,078 просмотров • 4 месяцев назад

Guy returned to work the same day. Same Day!!! That’s his dedication, no children to promote as his heirs. And suddenly, some “anonymous” accounts think, they know more than the man himself. Pity is all I have for them. Audacity to speak nothing big happened is due to inherent ignorance and lack of knowledge about how big a reforms were actually implemented which were needed. 1- GST 2- Electricity Discom reforms 3- NPA crisis 4- Demonetisation which lead to digitalisation push 5- JAM trinity 6- DBT model 7- NCLT AND I CAN KEEP GOING BUT YOU GET THE POINT! India literally was in Fragile 5 list thanks to super duper Economist PM Manmohan Singh who is wrongly given credit for liberalisation reforms instead of Late Pranab Mukherjee cause he was feared by Family of being too popular that time. Arrogance and incompetence of our populace sometimes amazes me even more. I mean that’s why I say - Common sense is not so common is something I am reminded of daily 🤷🏻
0:32

Guy returned to work the same day. Same Day!!! That’s his dedication, no children to promote as his heirs. And suddenly, some “anonymous” accounts think, they know more than the man himself. Pity is all I have for them. Audacity to speak nothing big happened is due to inherent ignorance and lack of knowledge about how big a reforms were actually implemented which were needed. 1- GST 2- Electricity Discom reforms 3- NPA crisis 4- Demonetisation which lead to digitalisation push 5- JAM trinity 6- DBT model 7- NCLT AND I CAN KEEP GOING BUT YOU GET THE POINT! India literally was in Fragile 5 list thanks to super duper Economist PM Manmohan Singh who is wrongly given credit for liberalisation reforms instead of Late Pranab Mukherjee cause he was feared by Family of being too popular that time. Arrogance and incompetence of our populace sometimes amazes me even more. I mean that’s why I say - Common sense is not so common is something I am reminded of daily 🤷🏻

Aryaman

95,046 просмотров • 1 год назад

iamshakka Instagram update "Jaehyun - 99 Degrees We wrote this song in a random spot deep in Jeju somewhere. I told @ hyun_r_b I needed some time to get away after Paps had passed. He said “I gotchu”. 3 days later he said Jae n @ simonpetrenare rollin. Most o the time, we hung out n listened to vinyl records. But more importantly, we made music. This song in particular. It’s about letting go of chasing perfection, and having gratitude for the beauty of what currently is. That trip helped me to process another piece of the absence. Without Hyun, Simon or Jae, or without the parents to raise me, I don’t think proud moments like this get to happen. Love and thanks to @ petra.blessed & @ iamcharlottewilson for the beautiful vocals. This connection doesn’t happen without you Charlotte. Love n thanks @ skykimsky and @ jyeonss for all of your continuous work. Papa, your son writin’ riddims man. Happy farewell day. 재 씨, 감사합니다. (Jae-ssi, thank you)"
1:00

iamshakka Instagram update "Jaehyun - 99 Degrees We wrote this song in a random spot deep in Jeju somewhere. I told @ hyun_r_b I needed some time to get away after Paps had passed. He said “I gotchu”. 3 days later he said Jae n @ simonpetrenare rollin. Most o the time, we hung out n listened to vinyl records. But more importantly, we made music. This song in particular. It’s about letting go of chasing perfection, and having gratitude for the beauty of what currently is. That trip helped me to process another piece of the absence. Without Hyun, Simon or Jae, or without the parents to raise me, I don’t think proud moments like this get to happen. Love and thanks to @ petra.blessed & @ iamcharlottewilson for the beautiful vocals. This connection doesn’t happen without you Charlotte. Love n thanks @ skykimsky and @ jyeonss for all of your continuous work. Papa, your son writin’ riddims man. Happy farewell day. 재 씨, 감사합니다. (Jae-ssi, thank you)"

뷔♡

19,751 просмотров • 1 месяц назад

SOME THINGS CAN JUST NEVER BE FAKED Miss Deborah was diagnosed of brain cancer in October 2023, after an MRI was done because she was unable to use her left hand & left leg. The brain cancer was seen to have spread from the pelvic mass endometrial carcinoma - cancer of the womb (See evidence in attached video as signed by a professor of radiology in UBTH) She was bound to a wheelchair, and from UBTH she was transferred to National Hospital, Abuja for chemotherapy & radiotherapy treatments. Then she began to follow the Commanding The Day Midnight Prayers #CTDMP, claiming all the declarations & joining the prayers earnestly. She was booked for a surgery, but another MRI had to be done. On 12th January 2024, God's servant Dr Paul Enenche took authority over cancers & brain issues at the #CTDMP, while she was in the hospital connected. The following day, another MRI was done to prepare her for surgery & nothing was found. The doctors looked & looked, & behold the cancer was gone. They asked her to go home as there was nothing to operate upon. She was asked to come back in 3 months for another MRI. She was out of her wheelchair & now back to work. THIS CAN ONLY BE GOD!!! #mydunamistestimony #testimony #dominion2025 #dunamis #drbeckypaulenenche #drpaulenenche
5:52

SOME THINGS CAN JUST NEVER BE FAKED Miss Deborah was diagnosed of brain cancer in October 2023, after an MRI was done because she was unable to use her left hand & left leg. The brain cancer was seen to have spread from the pelvic mass endometrial carcinoma - cancer of the womb (See evidence in attached video as signed by a professor of radiology in UBTH) She was bound to a wheelchair, and from UBTH she was transferred to National Hospital, Abuja for chemotherapy & radiotherapy treatments. Then she began to follow the Commanding The Day Midnight Prayers #CTDMP, claiming all the declarations & joining the prayers earnestly. She was booked for a surgery, but another MRI had to be done. On 12th January 2024, God's servant Dr Paul Enenche took authority over cancers & brain issues at the #CTDMP, while she was in the hospital connected. The following day, another MRI was done to prepare her for surgery & nothing was found. The doctors looked & looked, & behold the cancer was gone. They asked her to go home as there was nothing to operate upon. She was asked to come back in 3 months for another MRI. She was out of her wheelchair & now back to work. THIS CAN ONLY BE GOD!!! #mydunamistestimony #testimony #dominion2025 #dunamis #drbeckypaulenenche #drpaulenenche

Dr Paul Enenche

55,122 просмотров • 1 год назад

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.
3:06

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Alex Bernier

696,634 просмотров • 2 лет назад

Two weeks ago, I got laid off from my job. I always knew it was a possibility. I’ve worked in tech long enough to see layoffs happen over and over again. When my wife and I moved to Northern California and bought a house, I started thinking that I should probably have a backup plan if it ever happened to me. So I started a stump removal business. I bought a stump grinder and started putting the marketing skills I’ve learned over the years to work. I made flyers, road signs and business cards. Built a website with a bunch of local pages for SEO. Set up my Google Business profile. Reached out to tree companies and started building relationships. A few months later, I’m #3 on Google locally and on track to do around $50k in the first year. Then I actually got laid off. I’m still looking for my next role in marketing, but I’m really glad I decided to build something on the side before I needed it. And with all the uncertainty around AI and what it means for jobs long term, I also like knowing I have a business where the work has to be done in the real world. Bonus: After working in an office for the last 10 years, I forgot how good it feels to work outside and actually see what you accomplished at the end of the day. There’s something pretty satisfying about showing up to a yard with a giant stump and leaving with it gone.
0:32

Two weeks ago, I got laid off from my job. I always knew it was a possibility. I’ve worked in tech long enough to see layoffs happen over and over again. When my wife and I moved to Northern California and bought a house, I started thinking that I should probably have a backup plan if it ever happened to me. So I started a stump removal business. I bought a stump grinder and started putting the marketing skills I’ve learned over the years to work. I made flyers, road signs and business cards. Built a website with a bunch of local pages for SEO. Set up my Google Business profile. Reached out to tree companies and started building relationships. A few months later, I’m #3 on Google locally and on track to do around $50k in the first year. Then I actually got laid off. I’m still looking for my next role in marketing, but I’m really glad I decided to build something on the side before I needed it. And with all the uncertainty around AI and what it means for jobs long term, I also like knowing I have a business where the work has to be done in the real world. Bonus: After working in an office for the last 10 years, I forgot how good it feels to work outside and actually see what you accomplished at the end of the day. There’s something pretty satisfying about showing up to a yard with a giant stump and leaving with it gone.

smokey

120,024 просмотров • 1 месяц назад

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 просмотров • 2 лет назад

So this whole ugly beef really started because Kendrick was given the Big 3 moment and he publicly rejected it with “it’s just big me.” Kendrick was just refusing a hierarchy. Now there is rumors of Kendrick being on a J. Cole album with Drake after all this supposed “culture war.” So what was the point of all that division? all that moral grandstanding? I guess it was just about positioning. I believe, the industry needed a counterweight to Drake, someone they can market as the “pure” alternative, and Kendrick was it. Here’s why I think Drizzy should never do a project with Kendrick nearby: When Drake shows up- he brings the world with him-streams, playlists, headlines, and attention. If Drake were on an album with Kendrick, Drake would activate the culture, but the story would become “Kendrick outshined him,” even if Drake made the actual hits. That’s how narratives work. Drake would create the success, and Kendrick would get the credit, just like what happened in the beef. That power trip beef by UMG was all about narrative laundering. So Drake staying away is the smart move. Without Drake, Kendrick has to stand on his music alone, no giant spotlight, no built-in villain, no automatic attention from being next to the biggest star in the genre. Look at that Playboi Carti project: no Drake, no real peak, no lasting impact. And that’s exactly what Kendrick’s team doesn’t want tested, again. At the end of the day, it’s simple: Drake doesn’t need Kendrick to win. Kendrick needs Drake to matter. And that imbalance is what this whole “beef” was really built on. 🦉
0:28

So this whole ugly beef really started because Kendrick was given the Big 3 moment and he publicly rejected it with “it’s just big me.” Kendrick was just refusing a hierarchy. Now there is rumors of Kendrick being on a J. Cole album with Drake after all this supposed “culture war.” So what was the point of all that division? all that moral grandstanding? I guess it was just about positioning. I believe, the industry needed a counterweight to Drake, someone they can market as the “pure” alternative, and Kendrick was it. Here’s why I think Drizzy should never do a project with Kendrick nearby: When Drake shows up- he brings the world with him-streams, playlists, headlines, and attention. If Drake were on an album with Kendrick, Drake would activate the culture, but the story would become “Kendrick outshined him,” even if Drake made the actual hits. That’s how narratives work. Drake would create the success, and Kendrick would get the credit, just like what happened in the beef. That power trip beef by UMG was all about narrative laundering. So Drake staying away is the smart move. Without Drake, Kendrick has to stand on his music alone, no giant spotlight, no built-in villain, no automatic attention from being next to the biggest star in the genre. Look at that Playboi Carti project: no Drake, no real peak, no lasting impact. And that’s exactly what Kendrick’s team doesn’t want tested, again. At the end of the day, it’s simple: Drake doesn’t need Kendrick to win. Kendrick needs Drake to matter. And that imbalance is what this whole “beef” was really built on. 🦉

industrypolitics

55,197 просмотров • 8 месяцев назад

#Rajinikanth - The GODFATHER OF INDIAN CINEMA🥵💥💥 #HBDSuperstarRajinikanth INDIA'S OG SUPERSTAR🔥🔥 #HappyBirthdaySuperstarRajinikanth Records Created by #Rajinikanth as an Indian Actor, as a South Indian, and as a Tamil Actor — He is a True RECORD Creator..💪💥💥👇👇👇 • The Only Non-Telugu Indian actor with three (3) - ₹100Cr+ Films from the Telugu version alone.. • The Only Non-Kannada Indian actor with Seven (7) - ₹20Cr+ Grossed Movies in Karnataka.. • The Only Non-Telugu Indian actor with Fourtheen (14) - ₹10Cr+ Grossed Movies in the Telugu states.. • The First Non-Malayalam actor to cross the ₹10Cr mark in Kerala.. • The First Non-Telugu actor to cross the ₹25Cr and ₹50Cr Gross mark in the Telugu states.. • The Only South Indian actor with three (3) - $20M+ grossers in Overseas markets.. • The First South Indian actor to cross ₹100, ₹150, ₹200, ₹250, and ₹300Cr Gross mark Globally.. • Hols the Record for the Highest number of $3M+ Grossed Movies in North America..( 6 Films ) (Note: #Prabhas also has 6 Films) • The Only Tamil actor to deliver a ₹150Cr Opening-Day Gross.. • Holds the Record for the highest number of ₹100Cr+ Grossed Movies in Tamil Nadu (8 films).. (Note: #Vijay also has 8 films.) • The First Tamil actor to cross ₹100, ₹200, ₹300, ₹400, ₹500, ₹600, and ₹700Cr worldwide.. • The First Tamil actor to hit the ₹100Cr Gross mark in Tamil Nadu.. • The First Tamil actor to record ₹100Cr+ net from the Hindi version.. • The Only Tamil actor with eleven (11) - $1M+ films in North America.. • The First Tamil actor to hit the ₹10Cr+ Opening in the Hindi version.. • The Only Tamil actor with three (3) - ₹500Cr+ Global Grossers.. Even At the AGE of 75 , his Contribution is Definitely needed for an Tamil Cinema...🥵💥💥 Bollywood Media and Audiences call #SRK the biggest superstar, and Tollywood Media and Audiences say the Same about #Prabhas — both are approximately Right 😌🔥. But Deep down, Everyone knows #Rajinikanth is bigger than both. The GREATEST SUPERSTAR OF ALL TIME - #SuperstarRajinikanth 🔥🔥🥵
2:37

#Rajinikanth - The GODFATHER OF INDIAN CINEMA🥵💥💥 #HBDSuperstarRajinikanth INDIA'S OG SUPERSTAR🔥🔥 #HappyBirthdaySuperstarRajinikanth Records Created by #Rajinikanth as an Indian Actor, as a South Indian, and as a Tamil Actor — He is a True RECORD Creator..💪💥💥👇👇👇 • The Only Non-Telugu Indian actor with three (3) - ₹100Cr+ Films from the Telugu version alone.. • The Only Non-Kannada Indian actor with Seven (7) - ₹20Cr+ Grossed Movies in Karnataka.. • The Only Non-Telugu Indian actor with Fourtheen (14) - ₹10Cr+ Grossed Movies in the Telugu states.. • The First Non-Malayalam actor to cross the ₹10Cr mark in Kerala.. • The First Non-Telugu actor to cross the ₹25Cr and ₹50Cr Gross mark in the Telugu states.. • The Only South Indian actor with three (3) - $20M+ grossers in Overseas markets.. • The First South Indian actor to cross ₹100, ₹150, ₹200, ₹250, and ₹300Cr Gross mark Globally.. • Hols the Record for the Highest number of $3M+ Grossed Movies in North America..( 6 Films ) (Note: #Prabhas also has 6 Films) • The Only Tamil actor to deliver a ₹150Cr Opening-Day Gross.. • Holds the Record for the highest number of ₹100Cr+ Grossed Movies in Tamil Nadu (8 films).. (Note: #Vijay also has 8 films.) • The First Tamil actor to cross ₹100, ₹200, ₹300, ₹400, ₹500, ₹600, and ₹700Cr worldwide.. • The First Tamil actor to hit the ₹100Cr Gross mark in Tamil Nadu.. • The First Tamil actor to record ₹100Cr+ net from the Hindi version.. • The Only Tamil actor with eleven (11) - $1M+ films in North America.. • The First Tamil actor to hit the ₹10Cr+ Opening in the Hindi version.. • The Only Tamil actor with three (3) - ₹500Cr+ Global Grossers.. Even At the AGE of 75 , his Contribution is Definitely needed for an Tamil Cinema...🥵💥💥 Bollywood Media and Audiences call #SRK the biggest superstar, and Tollywood Media and Audiences say the Same about #Prabhas — both are approximately Right 😌🔥. But Deep down, Everyone knows #Rajinikanth is bigger than both. The GREATEST SUPERSTAR OF ALL TIME - #SuperstarRajinikanth 🔥🔥🥵

CineContents

13,437 просмотров • 9 месяцев назад

Dear friends, I turn 43 today. Thank you for all your warm wishes on this day. I took a leave from hospital today to be with family and unwind. I started doing this every birthday after a near fatal crash in 2021 (at a time when I was wholly married to my work) and everything changed since then. I decided to smell the flowers, and touch the grass, but also do quality work as a professional. Yes work life balance is possible. It is not a myth. As a clinical doctor sub-specialist, there are many things I changed for the better. I stopped being a workaholic. I found that seeing 20 patients a day with utmost dedication and care was far more satisfying than seeing 100 quickly. It also helped me improve my patients lives. I learned to prescribe less, listen more, treat when needed and advice lifestyle changes. It is now more than 3 years since I have touched alcohol. So that I can authoritatively treat my patients and advice them with what is right. I stopped meeting medical pharma representatives and accepting to go for every medical conference and sponsored meeting. This actually improved my clinical knowledge because I started to improve myself, on my own. I read more... I became that student I once was. I became my most important competition. Everyday I try to be a better doctor for my patients - by following science and evidence and updating myself. I started to love myself, because of which I started to take care of myself. From finding time for daily work outs (not to develop a 6-pack, but to be physically active to improve overall health), keeping aside time to unwind, and saying no to additional work and over indulging in commitments - because of which, I found time to feed my passions - music, book writing and movies. My first book (non-fiction) is now in proof-reading (hopefully will be out next year). And I started working on my new book projects. Bound India (Bound) and Tara Khandelwal will be representing my future literary works. At some point in the future, I want to write so much more (not like these days when I have to burn midnight oil to get through a chapter after an exhausting day at work). I stopped believing in publish or perish. This is a myth. Academic life is important. I am still active in it - but I choose my battles wisely. I do not get anxious or depressed if I cannot publish medical papers consistently. I decided to publish medical papers if I find them worthy of spending time, money and effort on. This gave me the option of indulging in public health research projects (like Citizens Protein Project) and spend more time with MESH ( This was far more satisfying that wasting money to publish medical science that only catered to my peer-circles and not the public. Today, I had a good breakfast with my wife, and we decided to get inked (my fourth and fifth tattoos), got some choux pastry instead of traditional 'cake cutting' and worked more on my new book (a semi-autobiographical medical college memoir). I thank you all for the great support and love in here... and I hope I can do more for my patients, their family, my family and the public at large... as long as I can. ...and thanks also to my trolls and loud but irrelevant critics in whose minds I live rent free.
0:44

Dear friends, I turn 43 today. Thank you for all your warm wishes on this day. I took a leave from hospital today to be with family and unwind. I started doing this every birthday after a near fatal crash in 2021 (at a time when I was wholly married to my work) and everything changed since then. I decided to smell the flowers, and touch the grass, but also do quality work as a professional. Yes work life balance is possible. It is not a myth. As a clinical doctor sub-specialist, there are many things I changed for the better. I stopped being a workaholic. I found that seeing 20 patients a day with utmost dedication and care was far more satisfying than seeing 100 quickly. It also helped me improve my patients lives. I learned to prescribe less, listen more, treat when needed and advice lifestyle changes. It is now more than 3 years since I have touched alcohol. So that I can authoritatively treat my patients and advice them with what is right. I stopped meeting medical pharma representatives and accepting to go for every medical conference and sponsored meeting. This actually improved my clinical knowledge because I started to improve myself, on my own. I read more... I became that student I once was. I became my most important competition. Everyday I try to be a better doctor for my patients - by following science and evidence and updating myself. I started to love myself, because of which I started to take care of myself. From finding time for daily work outs (not to develop a 6-pack, but to be physically active to improve overall health), keeping aside time to unwind, and saying no to additional work and over indulging in commitments - because of which, I found time to feed my passions - music, book writing and movies. My first book (non-fiction) is now in proof-reading (hopefully will be out next year). And I started working on my new book projects. Bound India (Bound) and Tara Khandelwal will be representing my future literary works. At some point in the future, I want to write so much more (not like these days when I have to burn midnight oil to get through a chapter after an exhausting day at work). I stopped believing in publish or perish. This is a myth. Academic life is important. I am still active in it - but I choose my battles wisely. I do not get anxious or depressed if I cannot publish medical papers consistently. I decided to publish medical papers if I find them worthy of spending time, money and effort on. This gave me the option of indulging in public health research projects (like Citizens Protein Project) and spend more time with MESH ( This was far more satisfying that wasting money to publish medical science that only catered to my peer-circles and not the public. Today, I had a good breakfast with my wife, and we decided to get inked (my fourth and fifth tattoos), got some choux pastry instead of traditional 'cake cutting' and worked more on my new book (a semi-autobiographical medical college memoir). I thank you all for the great support and love in here... and I hope I can do more for my patients, their family, my family and the public at large... as long as I can. ...and thanks also to my trolls and loud but irrelevant critics in whose minds I live rent free.

TheLiverDoc™

121,829 просмотров • 1 год назад

A Heartfelt Thank You to Our Fixing Heroes As we celebrate the successful summits of Kangchenjunga this season, I want to take a moment to express my deepest gratitude to our incredible fixing team who made this possible. This year has been particularly challenging, with a backlog of summits and the notoriously tough conditions that Kangchenjunga presents. Despite these obstacles, our dedicated fixing team worked tirelessly, carrying 11km of ropes, tons of snow bars, screws, rock pitons, and all the essential equipment needed to prepare the route. Everything was taking three times longer due to deep snow and harsh weather conditions. To be very accurate, (*I measured on my second summit attempt, the vertical height left to summit was less than 50 meters and the rope required was only 250m - which we had also left on the point of turn around so others could use.) It's crucial that we acknowledge the hard work and sacrifices of these unsung heroes. Today, I want to shine a light on Kanchenjunga fixing team: 1. Sandip Gurung (Climbing guide) 2. Sandesh Sherpa (Climbing guide) 3. Ramesh Gurung (Climbing guide/Cameraman) 4. Lakpa Tenjen (Turkey) (Climbing guide) 5. Phuri Kittar Sherpa (Climbing guide) 6. Buddha Bahadur Gurung (Climbing guide) 7. Ngima Dawa Sherpa (Climbing guide) 8. Rinji Sherpa (Climbing guide)9. Mitra Bahadur Tamang (Climbing guide) I've seen many posts celebrating the summit, but it’s heartbreaking that the efforts of these remarkable individuals often go unnoticed. Your dedication and resilience are what keep the spirit of adventure alive. I’m proud and lucky to lead such an incredible team. I have seen their work first hand through and through. Even on the day we turned around, it was tough but I chose safety over anything else. So, here's to you, the legends of the mountain! Thank you for your unwavering support and hard work. Without you, this season's success wouldn’t have been possible. My hat goes off to each and every one of you! #kanchenjunga #eliteexped #ropefixingteam #mountainheroes #Nepal #bigmountaincommunity #sevensummits #14peaks #Nimsdai
0:56

A Heartfelt Thank You to Our Fixing Heroes As we celebrate the successful summits of Kangchenjunga this season, I want to take a moment to express my deepest gratitude to our incredible fixing team who made this possible. This year has been particularly challenging, with a backlog of summits and the notoriously tough conditions that Kangchenjunga presents. Despite these obstacles, our dedicated fixing team worked tirelessly, carrying 11km of ropes, tons of snow bars, screws, rock pitons, and all the essential equipment needed to prepare the route. Everything was taking three times longer due to deep snow and harsh weather conditions. To be very accurate, (*I measured on my second summit attempt, the vertical height left to summit was less than 50 meters and the rope required was only 250m - which we had also left on the point of turn around so others could use.) It's crucial that we acknowledge the hard work and sacrifices of these unsung heroes. Today, I want to shine a light on Kanchenjunga fixing team: 1. Sandip Gurung (Climbing guide) 2. Sandesh Sherpa (Climbing guide) 3. Ramesh Gurung (Climbing guide/Cameraman) 4. Lakpa Tenjen (Turkey) (Climbing guide) 5. Phuri Kittar Sherpa (Climbing guide) 6. Buddha Bahadur Gurung (Climbing guide) 7. Ngima Dawa Sherpa (Climbing guide) 8. Rinji Sherpa (Climbing guide)9. Mitra Bahadur Tamang (Climbing guide) I've seen many posts celebrating the summit, but it’s heartbreaking that the efforts of these remarkable individuals often go unnoticed. Your dedication and resilience are what keep the spirit of adventure alive. I’m proud and lucky to lead such an incredible team. I have seen their work first hand through and through. Even on the day we turned around, it was tough but I chose safety over anything else. So, here's to you, the legends of the mountain! Thank you for your unwavering support and hard work. Without you, this season's success wouldn’t have been possible. My hat goes off to each and every one of you! #kanchenjunga #eliteexped #ropefixingteam #mountainheroes #Nepal #bigmountaincommunity #sevensummits #14peaks #Nimsdai

Nirmal Purja MBE

12,060 просмотров • 1 год назад

🚨BENEFITS OF DEDICATED BUS LANES🚨🇷🇼 🚍1. FASTER &RELIABLE TRAVEL •Buses avoid traffic congestion •Travel time becomes shorter and more predictable. •This improves schedule adherence and reduces passenger uncertainty. •Fewer delays, better punctuality. 📊 Example: •Before: Travel time varies between 20–45 minutes due to traffic •After: Travel time becomes 20–25 minutes consistently. 👉 Plan your journey with confidence ⏱️ 2. REDUCED WAITING TIME •Faster circulation allows buses to complete routes quicker. •Operators can provide more frequent service using the same fleet. •Less waiting at stops 📊 Example: •Before: One bus every 20 minutes → average waiting time ≈ 10 minutes •After: Faster trips allow one bus every 10 minutes → average waiting time ≈ 5 minute 👌Waiting time is cut by 50%, without adding more buses—just by improving speed and circulation. 👉 Save time every day. 🌍 3. ENVIRONMENTAL BENEFITS •Encourages people to shift from private cars to public transport. •Reduces traffic congestion, fuel consumption, and emissions. •Supports cleaner urban mobility and climate goals. 📊 Example: •Before: 1,000 people travel using 700 cars (average 1.4 persons/car) •After: 500 people shift to buses → only 350 cars remain. 👌350 fewer cars on the road → significant reduction in fuel use and emissions 👉 Move toward sustainable mobility 💰 4. COST EFFICIENCY •Higher speeds mean buses can serve more trips per day. •Better fleet utilization reduces the need for additional buses. •Lower operational costs per passenger. 📊 Example: •Before: One bus completes 4 trips/day •After: With faster lanes, same bus completes 6 trips/day •To serve 60 trips: Before → 15 buses needed After → 10 buses needed 👌 5 buses saved, reducing fuel, maintenance, and staffing costs 👉 Efficient & financially sustainable 💰 5. INCREASED PASSENGER CAPACITY •One dedicated bus lane can carry far more people than a car lane. •Moves large volumes efficiently, especially during peak hours. •Ideal for high-demand corridors. 📊 Example: •Car lane: 1,000 cars/hour × 1.5 persons ≈ 1,500 people/hour •Bus lane: 60 buses/hour × 50 passengers ≈ 3,000 people/hour 👌 Bus lane carries 2× more people using the same road space 👉 Move people, not just vehicles 🛣️ 6. IMPROVED ROAD SAFETY •Separate buses from traffic •Fewer conflicts & accidents •Safer for pedestrians & cyclists 📊 Example: •Before: 10 conflict points (cars + buses mixing at intersections and lanes) •After: Reduced to 4 conflict points with separated lanes 👉 Accidents drop, for example, from 20/year → 12/year (40% reduction) 🏙️ 7. SUSTAINABLE URBAN GROWTH •Supports compact city development:People live closer to transit •Reduces car dependency: More people choose buses •Better land use. 📊 Example: •Before: 70% of people rely on cars •After: Public transport share increases to 50% 👌 Less need for parking and wide roads → land can be used for housing, shops, and public spaces 👉 🏙️ Build smarter cities 📈 8. ECONOMIC PRODUCTIVITY •Less time in traffic •More time for work & life •Better access to jobs & services 📊 Example: •Before: 10,000 commuters lose 30 minutes/day in traffic Total lost time = 5,000 hours/day •After: Time lost reduced to 15 minutes/day Total lost time = 2,500 hours/day 👌 2,500 hours saved daily → more time for work and economic activity 👉 📈 Boost city efficiency ⚖️ 9. SOCIAL EQUITY •Provides faster, affordable mobility for all income groups. •Especially benefits those who rely on public transport daily. •Promotes inclusive urban development. 📊 Example: •Before: Low-income workers spend 90 minutes commuting •After: Travel time reduced to 60 minutes 👌 30 minutes saved daily, improving access to jobs and quality of life 👌 Affordable bus fares benefit 100% of users, not just car owners 👉 ⚖️ A system that works for everyone. 👏 Dedicated bus lanes: A simple solution with powerful impact.
3:32

🚨BENEFITS OF DEDICATED BUS LANES🚨🇷🇼 🚍1. FASTER &RELIABLE TRAVEL •Buses avoid traffic congestion •Travel time becomes shorter and more predictable. •This improves schedule adherence and reduces passenger uncertainty. •Fewer delays, better punctuality. 📊 Example: •Before: Travel time varies between 20–45 minutes due to traffic •After: Travel time becomes 20–25 minutes consistently. 👉 Plan your journey with confidence ⏱️ 2. REDUCED WAITING TIME •Faster circulation allows buses to complete routes quicker. •Operators can provide more frequent service using the same fleet. •Less waiting at stops 📊 Example: •Before: One bus every 20 minutes → average waiting time ≈ 10 minutes •After: Faster trips allow one bus every 10 minutes → average waiting time ≈ 5 minute 👌Waiting time is cut by 50%, without adding more buses—just by improving speed and circulation. 👉 Save time every day. 🌍 3. ENVIRONMENTAL BENEFITS •Encourages people to shift from private cars to public transport. •Reduces traffic congestion, fuel consumption, and emissions. •Supports cleaner urban mobility and climate goals. 📊 Example: •Before: 1,000 people travel using 700 cars (average 1.4 persons/car) •After: 500 people shift to buses → only 350 cars remain. 👌350 fewer cars on the road → significant reduction in fuel use and emissions 👉 Move toward sustainable mobility 💰 4. COST EFFICIENCY •Higher speeds mean buses can serve more trips per day. •Better fleet utilization reduces the need for additional buses. •Lower operational costs per passenger. 📊 Example: •Before: One bus completes 4 trips/day •After: With faster lanes, same bus completes 6 trips/day •To serve 60 trips: Before → 15 buses needed After → 10 buses needed 👌 5 buses saved, reducing fuel, maintenance, and staffing costs 👉 Efficient & financially sustainable 💰 5. INCREASED PASSENGER CAPACITY •One dedicated bus lane can carry far more people than a car lane. •Moves large volumes efficiently, especially during peak hours. •Ideal for high-demand corridors. 📊 Example: •Car lane: 1,000 cars/hour × 1.5 persons ≈ 1,500 people/hour •Bus lane: 60 buses/hour × 50 passengers ≈ 3,000 people/hour 👌 Bus lane carries 2× more people using the same road space 👉 Move people, not just vehicles 🛣️ 6. IMPROVED ROAD SAFETY •Separate buses from traffic •Fewer conflicts & accidents •Safer for pedestrians & cyclists 📊 Example: •Before: 10 conflict points (cars + buses mixing at intersections and lanes) •After: Reduced to 4 conflict points with separated lanes 👉 Accidents drop, for example, from 20/year → 12/year (40% reduction) 🏙️ 7. SUSTAINABLE URBAN GROWTH •Supports compact city development:People live closer to transit •Reduces car dependency: More people choose buses •Better land use. 📊 Example: •Before: 70% of people rely on cars •After: Public transport share increases to 50% 👌 Less need for parking and wide roads → land can be used for housing, shops, and public spaces 👉 🏙️ Build smarter cities 📈 8. ECONOMIC PRODUCTIVITY •Less time in traffic •More time for work & life •Better access to jobs & services 📊 Example: •Before: 10,000 commuters lose 30 minutes/day in traffic Total lost time = 5,000 hours/day •After: Time lost reduced to 15 minutes/day Total lost time = 2,500 hours/day 👌 2,500 hours saved daily → more time for work and economic activity 👉 📈 Boost city efficiency ⚖️ 9. SOCIAL EQUITY •Provides faster, affordable mobility for all income groups. •Especially benefits those who rely on public transport daily. •Promotes inclusive urban development. 📊 Example: •Before: Low-income workers spend 90 minutes commuting •After: Travel time reduced to 60 minutes 👌 30 minutes saved daily, improving access to jobs and quality of life 👌 Affordable bus fares benefit 100% of users, not just car owners 👉 ⚖️ A system that works for everyone. 👏 Dedicated bus lanes: A simple solution with powerful impact.

Dr. NDARUHUTSE Jean Claude, PhD

15,920 просмотров • 4 месяцев назад

Drew Faurot (FSU Baseball) was one of the more underrated players in the CCBL this summer. The Seminole will likely start up the middle next spring after slashing .263/.342/.414 in 28 games with a wood bat in Brewster. The switch-hitting middle infielder has a similar stance as a LHH and RHH and shows a high leg kick upon load. It's a violent hack through the zone with exceptional bat speed and was able to show decent pull-side pop from both sides with 6 2B & 3 HR this summer. Faurot was third among qualified SS in hits (26), OPS (.756) and second in HR (3) and SLG% (.414). He looked smooth defensively and showed the ability to play SS or 2B after splitting time at both spots on the Cape. Solid range with average speed and a fringe arm at SS/2B but can get the ball out of his glove quickly. He should stick at either position at the pro level. Pitch recognition could improve as he struggled at times with the slider and change, resulting in a 55% miss and 42% miss rate, respectively. He had a 30.3 K% on the Cape but has a career a 40.9 FB% in college. Would also like to see some more line drives via hard hit balls after having a below average 42.6 GB% while at school. His second Cape stint showed that improvement is coming. Faurot's hard work ethic stands out. He's always watching film, taking hacks, fielding grounders - looking to improve in all aspects of his game. He's going to be an early Day 2 draft prospect in '25 with projectable power and versatility both offensively and defensively.
0:25

Drew Faurot (FSU Baseball) was one of the more underrated players in the CCBL this summer. The Seminole will likely start up the middle next spring after slashing .263/.342/.414 in 28 games with a wood bat in Brewster. The switch-hitting middle infielder has a similar stance as a LHH and RHH and shows a high leg kick upon load. It's a violent hack through the zone with exceptional bat speed and was able to show decent pull-side pop from both sides with 6 2B & 3 HR this summer. Faurot was third among qualified SS in hits (26), OPS (.756) and second in HR (3) and SLG% (.414). He looked smooth defensively and showed the ability to play SS or 2B after splitting time at both spots on the Cape. Solid range with average speed and a fringe arm at SS/2B but can get the ball out of his glove quickly. He should stick at either position at the pro level. Pitch recognition could improve as he struggled at times with the slider and change, resulting in a 55% miss and 42% miss rate, respectively. He had a 30.3 K% on the Cape but has a career a 40.9 FB% in college. Would also like to see some more line drives via hard hit balls after having a below average 42.6 GB% while at school. His second Cape stint showed that improvement is coming. Faurot's hard work ethic stands out. He's always watching film, taking hacks, fielding grounders - looking to improve in all aspects of his game. He's going to be an early Day 2 draft prospect in '25 with projectable power and versatility both offensively and defensively.

Ethan Kagno

38,234 просмотров • 2 лет назад

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
1:03

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

49,107 просмотров • 1 месяц назад

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY
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Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 просмотров • 6 месяцев назад