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Lower Body 3x Per Week Template Build Your Weekly Template: The two main categories of upper body movements: Anterior and Posterior. I break each one down into more sub-categories: Anterior bilateral and unilateral Posterior Straight Leg and Bent Knee Examples: Anterior: - Bilateral: Squat, Trap Bar, Leg Press -...

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Pat Basil

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27,054 views • 2 years ago •via X (Twitter)

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

Tim Roozendaal

17,546 views • 5 months ago

FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.
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FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.

Awaken The Alphaa

21,642 views • 1 month ago

🚨 Want glutes that actually function—not just look good? The single-leg glute bridge is one of the smartest moves for building real posterior chain strength, fixing imbalances, and protecting your hips, knees, and lower back. Here’s why they're an elite movement: • Unilateral power: Forces each glute and hamstring to work independently. No more stronger side compensating for the weaker one (most people are shocked how weak one side feels). • Injury-proofing & rehab gold: Excellent for knee/hip issues. Strengthens stabilizers without heavy spinal loading. • Longevity-friendly: Improves hip extension, pelvic stability, and movement mechanics, key for staying strong and mobile as you age. • Highly scalable: Beginners progress from standard bridges. Advanced? Add dumbbells, bands, or elevate your foot. How to do it: 1. Lie on back, knees bent, feet flat. 2. Engage core, lift one knee to tabletop. 3. Drive through the planted foot, squeeze glute, lift hips while keeping them level. 4. Lower with control. 10+ reps per side. Start simple. Master form. Then progress. Your glutes, hamstrings, and lower back will thank you. Drop a 🔥 if you’re in. #GluteTraining #StrengthTraining #FunctionalFitness
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🚨 Want glutes that actually function—not just look good? The single-leg glute bridge is one of the smartest moves for building real posterior chain strength, fixing imbalances, and protecting your hips, knees, and lower back. Here’s why they're an elite movement: • Unilateral power: Forces each glute and hamstring to work independently. No more stronger side compensating for the weaker one (most people are shocked how weak one side feels). • Injury-proofing & rehab gold: Excellent for knee/hip issues. Strengthens stabilizers without heavy spinal loading. • Longevity-friendly: Improves hip extension, pelvic stability, and movement mechanics, key for staying strong and mobile as you age. • Highly scalable: Beginners progress from standard bridges. Advanced? Add dumbbells, bands, or elevate your foot. How to do it: 1. Lie on back, knees bent, feet flat. 2. Engage core, lift one knee to tabletop. 3. Drive through the planted foot, squeeze glute, lift hips while keeping them level. 4. Lower with control. 10+ reps per side. Start simple. Master form. Then progress. Your glutes, hamstrings, and lower back will thank you. Drop a 🔥 if you’re in. #GluteTraining #StrengthTraining #FunctionalFitness

Kristie Leong M.D.

14,418 views • 2 months ago

Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture
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Your chair is quietly wrecking your hips. Most adults sit ~10 hours a day. That parks the psoas and rectus femoris in chronic flexion. So: 1. They shorten. 2. The pelvis tips forward. 3. The lumbar spine takes the load. 4. The glutes go quiet. Walking lunges break it on every step. The trailing leg forces full hip extension (the position sitting never allows). That lengthens the flexors under load and wakes the glutes. The front leg has to decelerate and stabilize, so gluteus medius and deep core fire to stop pelvic drop. Left and right sides can’t hide anymore. Single-leg control isn’t a gym flex. Inability to hold a 10-second one-leg stand is linked to higher mortality risk. Balance declines with age faster than grip or gait. The Action Plan: If you sit most of the day, 2–3 sets of 8–10 walking lunges after work is mechanical medicine. Slow. Full extension on the back leg. Tall torso. Can you stand on one leg for 10 seconds without wobbling? Try it and tell me. #HipHealth #Posture

Kristie Leong M.D.

14,812 views • 1 month ago

하루죙일 앉아있는 사람 일단 다 드루와 손흥민 선수도 챙긴다는 고관절운동이라는데 1. 벽을 짚고 멀리 숙여서기 2. 상체를 숙이면서 다리 쭉뻗기 3. 다리를 옆으로 회전한 후 접으면서 가슴으로 당겨오기 4. 다리를 원위치로 회전 이게 1세트인데 딱 좌우 20개씩만 하자고!! 여기서 중요한건 다리회전시 골반이 심하게 돌아가지않게 신경써야하는거야!! 그거 알지? 고관절 운동은 아무리 강조해도 지나치지가 않음 남녀노소 상관없이 챙겨야하는게 바로 고관절임 당장에 같이 하자고♡ If you sit all day, get over here 👀 Apparently, even captain Son makes sure to work on his hip mobility. 1. Place your hands on a wall and hinge forward 2. Lean your upper body down and extend one leg straight back 3. Rotate the leg out to the side, bend it, and pull the knee toward your chest 4. Rotate the leg back to the starting position That’s 1 rep. Let’s do just 20 reps on each side!! The important part: when you rotate your leg, try not to let your pelvis rotate too much. You know the deal— you really can’t emphasize hip mobility enough. Young or old, your hips are something everyone needs to take care of. Come on, let’s do it together ♡
0:14

하루죙일 앉아있는 사람 일단 다 드루와 손흥민 선수도 챙긴다는 고관절운동이라는데 1. 벽을 짚고 멀리 숙여서기 2. 상체를 숙이면서 다리 쭉뻗기 3. 다리를 옆으로 회전한 후 접으면서 가슴으로 당겨오기 4. 다리를 원위치로 회전 이게 1세트인데 딱 좌우 20개씩만 하자고!! 여기서 중요한건 다리회전시 골반이 심하게 돌아가지않게 신경써야하는거야!! 그거 알지? 고관절 운동은 아무리 강조해도 지나치지가 않음 남녀노소 상관없이 챙겨야하는게 바로 고관절임 당장에 같이 하자고♡ If you sit all day, get over here 👀 Apparently, even captain Son makes sure to work on his hip mobility. 1. Place your hands on a wall and hinge forward 2. Lean your upper body down and extend one leg straight back 3. Rotate the leg out to the side, bend it, and pull the knee toward your chest 4. Rotate the leg back to the starting position That’s 1 rep. Let’s do just 20 reps on each side!! The important part: when you rotate your leg, try not to let your pelvis rotate too much. You know the deal— you really can’t emphasize hip mobility enough. Young or old, your hips are something everyone needs to take care of. Come on, let’s do it together ♡

가마니

138,455 views • 16 days ago

You don't fall because you got old. You fall because the soleus can't fire fast enough to catch the step you already missed. And you can change that. Rising onto your toes trains the two muscles that actually push you forward when you walk, climb stairs, or catch yourself mid-stumble: gastrocnemius and soleus. Plantar-flexor strength is moderately tied to dynamic/reactive balance in older adults. In one heel-raise program, older adults gained about 32% more plantar-flexor strength and thicker soleus muscle. Weak calves → weaker push-off → shorter, slower steps → even weaker calves. That’s the cycle. Single-leg heel raises pack the most into one move: calf strength, endurance, ankle control, arch support, and balance. (If you keep your heels down and lift your toes, that’s a different exercise—tibialis anterior work. Useful, but not the same.) Do this today: · 2–3 sets of slow heel raises. · Start two-legged. · When that’s easy, go single-leg, fingertip on a wall only for balance. · Full height. Controlled lower. How many clean single-leg reps can you get on each side? #CalfStrength
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You don't fall because you got old. You fall because the soleus can't fire fast enough to catch the step you already missed. And you can change that. Rising onto your toes trains the two muscles that actually push you forward when you walk, climb stairs, or catch yourself mid-stumble: gastrocnemius and soleus. Plantar-flexor strength is moderately tied to dynamic/reactive balance in older adults. In one heel-raise program, older adults gained about 32% more plantar-flexor strength and thicker soleus muscle. Weak calves → weaker push-off → shorter, slower steps → even weaker calves. That’s the cycle. Single-leg heel raises pack the most into one move: calf strength, endurance, ankle control, arch support, and balance. (If you keep your heels down and lift your toes, that’s a different exercise—tibialis anterior work. Useful, but not the same.) Do this today: · 2–3 sets of slow heel raises. · Start two-legged. · When that’s easy, go single-leg, fingertip on a wall only for balance. · Full height. Controlled lower. How many clean single-leg reps can you get on each side? #CalfStrength

Kristie Leong M.D.

27,482 views • 8 days ago

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.
0:18

Leg curls go first in the session. Not last, not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.

Sama Hoole

30,931 views • 2 months ago

Game Day Priming for Marshall Baseball 🦬🔥 Biggest points of emphasis: ✅Add everything in a small dosage within a short time parameter. “Small doses stimulate. Large doses annihilate.” Tony Holler ✅Program exercises that maximize intent and output. The session should be High CNS and set them up for a great performance during games or scouting. ✅Add in needed concepts as determined necessary. Love adding in the Hunter Eisenhower Force System, especially in the warm up. For this session, the goal was to get a rotational rhythm and then experience force across different time parameters depending on the high or low catch for each limb. This also extends into the circuit, just built into a crescendo for our Fast Force exercises. Warm Up: Rhythm Med Ball Side to Side Hip Toss Chest-Supported Plate Y High Drop Catch 1 Plate Drop Low Catch Circuit: Heavy Med Ball Slam Light Med Ball Slam Trap Bar Pin Pull Reactive Trap Bar Jump Bent Knee Hamstring Rebound Straight Leg Small to Large Primetimes Sprint Rest #realtraining
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Game Day Priming for Marshall Baseball 🦬🔥 Biggest points of emphasis: ✅Add everything in a small dosage within a short time parameter. “Small doses stimulate. Large doses annihilate.” Tony Holler ✅Program exercises that maximize intent and output. The session should be High CNS and set them up for a great performance during games or scouting. ✅Add in needed concepts as determined necessary. Love adding in the Hunter Eisenhower Force System, especially in the warm up. For this session, the goal was to get a rotational rhythm and then experience force across different time parameters depending on the high or low catch for each limb. This also extends into the circuit, just built into a crescendo for our Fast Force exercises. Warm Up: Rhythm Med Ball Side to Side Hip Toss Chest-Supported Plate Y High Drop Catch 1 Plate Drop Low Catch Circuit: Heavy Med Ball Slam Light Med Ball Slam Trap Bar Pin Pull Reactive Trap Bar Jump Bent Knee Hamstring Rebound Straight Leg Small to Large Primetimes Sprint Rest #realtraining

Nat Sauberan

58,279 views • 2 years ago

Did you know? Your calf has a muscle that helps pump blood back to your heart. It’s called the soleus, and it’s part of your peripheral heart. When it contracts, it squeezes the deep veins in your calf and pushes blood up against gravity. Valves stop it falling back. But if you sit still all day, this pump sits idle while blood pools in your legs. Mind you, standing calf raises won't fully challenge it. With the knee straight, the gastrocnemius (the muscle on the surface) is free to share the load, because it crosses the knee. So the soleus always gets help and never works at its limit. But if you bend the knee, that flips. A bent knee shortens the gastrocnemius until it goes slack and can barely produce force. Also called ‘active insufficiency’ in exercise science, where a two-joint muscle, shortened at one end, drops out of the movement. So the gastroc switches off, and the soleus, which only crosses the ankle, has to carry the whole thing on its own. That's why the best way to hit it is a bent knee: seated calf raises, or this deep squat version. It’s nearly 80% slow-twitch, so it loves volume and barely fatigues. Sustained work here has even been shown to improve blood sugar control for hours. Train it deep, slow, and often.
0:18

Did you know? Your calf has a muscle that helps pump blood back to your heart. It’s called the soleus, and it’s part of your peripheral heart. When it contracts, it squeezes the deep veins in your calf and pushes blood up against gravity. Valves stop it falling back. But if you sit still all day, this pump sits idle while blood pools in your legs. Mind you, standing calf raises won't fully challenge it. With the knee straight, the gastrocnemius (the muscle on the surface) is free to share the load, because it crosses the knee. So the soleus always gets help and never works at its limit. But if you bend the knee, that flips. A bent knee shortens the gastrocnemius until it goes slack and can barely produce force. Also called ‘active insufficiency’ in exercise science, where a two-joint muscle, shortened at one end, drops out of the movement. So the gastroc switches off, and the soleus, which only crosses the ankle, has to carry the whole thing on its own. That's why the best way to hit it is a bent knee: seated calf raises, or this deep squat version. It’s nearly 80% slow-twitch, so it loves volume and barely fatigues. Sustained work here has even been shown to improve blood sugar control for hours. Train it deep, slow, and often.

Dr Neha Chawla || FreeGym

79,336 views • 3 months ago

This is the prompt for figure 4 head lock: Begin with a low three-quarter view from Honoka’s left side, showing Arisa standing behind her head. Move closer gradually while keeping Arisa’s hips, knees, ankles, and Honoka’s defensive movements fully visible. 0.0–1.5 sec: Honoka lies facing upward, breathing heavily, with both knees slightly bent and her gloves near her chest. Arisa stands behind Honoka’s head with a wide, balanced stance. She studies Honoka briefly, then bends her knees and lowers into a controlled squat. 1.5–3.0 sec: Arisa sits onto the canvas directly behind Honoka’s head. She places both palms on the mat beside Honoka’s shoulders for balance, without grabbing Honoka’s wrists or arms. Honoka reacts by lifting her head and shoulders slightly and raising both gloves defensively. 3.0–4.8 sec: Arisa shifts onto her left hip and slides her right thigh beneath the back of Honoka’s neck and upper shoulders. Arisa’s right knee points diagonally toward Honoka’s left shoulder, while her right lower leg extends along the canvas beside Honoka’s head. Honoka tries to turn toward Arisa and pushes against Arisa’s thigh. 4.8–6.5 sec: Arisa swings her left leg across the front of Honoka’s upper chest and near shoulder. The back of Arisa’s left knee settles beside Honoka’s right cheek and shoulder line. Arisa keeps her left foot elevated briefly while adjusting the angle, preventing Honoka from sitting upright. 6.5–8.0 sec: Arisa bends her left knee more deeply and brings her left ankle toward the bend behind her right knee. At the same time, she lifts her right lower leg from the canvas and folds it inward, crossing it over the left ankle. Her knees close around Honoka’s head-and-shoulder line, creating a compact closed loop. 8.0–9.5 sec: Arisa secures the crossed-leg arrangement by placing the back of her right knee firmly over her left ankle. She flexes both feet, draws her heels closer to her hips, and rotates her torso slightly toward Honoka’s right side. One hand remains posted on the canvas while the other steadies her own shin. 9.5–11.5 sec: Honoka struggles fiercely. She grips Arisa’s lower leg with both gloves, bridges her hips high, twists her shoulders, and plants both feet against the canvas. She tries to turn onto her side and slide her chin and shoulder toward the open space. 11.5–13.2 sec: Arisa follows Honoka’s movement by scooting her hips backward several inches, keeping her knees tightly connected. She lowers onto one forearm, slightly straightens her upper leg, and pulls the opposite heel inward to stop Honoka from rotating free. 13.2–15.0 sec: Honoka continues resisting without surrendering. She bridges again, kicks her heels against the canvas, pushes at Arisa’s knee, and twists her torso from side to side. Arisa maintains the secured leg configuration with steady posture and controlled pressure. End with Arisa holding the dominant position while Honoka remains conscious, active, and still refusing to tap.
0:15

This is the prompt for figure 4 head lock: Begin with a low three-quarter view from Honoka’s left side, showing Arisa standing behind her head. Move closer gradually while keeping Arisa’s hips, knees, ankles, and Honoka’s defensive movements fully visible. 0.0–1.5 sec: Honoka lies facing upward, breathing heavily, with both knees slightly bent and her gloves near her chest. Arisa stands behind Honoka’s head with a wide, balanced stance. She studies Honoka briefly, then bends her knees and lowers into a controlled squat. 1.5–3.0 sec: Arisa sits onto the canvas directly behind Honoka’s head. She places both palms on the mat beside Honoka’s shoulders for balance, without grabbing Honoka’s wrists or arms. Honoka reacts by lifting her head and shoulders slightly and raising both gloves defensively. 3.0–4.8 sec: Arisa shifts onto her left hip and slides her right thigh beneath the back of Honoka’s neck and upper shoulders. Arisa’s right knee points diagonally toward Honoka’s left shoulder, while her right lower leg extends along the canvas beside Honoka’s head. Honoka tries to turn toward Arisa and pushes against Arisa’s thigh. 4.8–6.5 sec: Arisa swings her left leg across the front of Honoka’s upper chest and near shoulder. The back of Arisa’s left knee settles beside Honoka’s right cheek and shoulder line. Arisa keeps her left foot elevated briefly while adjusting the angle, preventing Honoka from sitting upright. 6.5–8.0 sec: Arisa bends her left knee more deeply and brings her left ankle toward the bend behind her right knee. At the same time, she lifts her right lower leg from the canvas and folds it inward, crossing it over the left ankle. Her knees close around Honoka’s head-and-shoulder line, creating a compact closed loop. 8.0–9.5 sec: Arisa secures the crossed-leg arrangement by placing the back of her right knee firmly over her left ankle. She flexes both feet, draws her heels closer to her hips, and rotates her torso slightly toward Honoka’s right side. One hand remains posted on the canvas while the other steadies her own shin. 9.5–11.5 sec: Honoka struggles fiercely. She grips Arisa’s lower leg with both gloves, bridges her hips high, twists her shoulders, and plants both feet against the canvas. She tries to turn onto her side and slide her chin and shoulder toward the open space. 11.5–13.2 sec: Arisa follows Honoka’s movement by scooting her hips backward several inches, keeping her knees tightly connected. She lowers onto one forearm, slightly straightens her upper leg, and pulls the opposite heel inward to stop Honoka from rotating free. 13.2–15.0 sec: Honoka continues resisting without surrendering. She bridges again, kicks her heels against the canvas, pushes at Arisa’s knee, and twists her torso from side to side. Arisa maintains the secured leg configuration with steady posture and controlled pressure. End with Arisa holding the dominant position while Honoka remains conscious, active, and still refusing to tap.

Angel Combat

16,048 views • 2 months ago

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡
0:18

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. I also do daily band work before running (bandz a make me dance): That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

David Roche

66,419 views • 2 years ago

I created a dance movement sheet by using a reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.
0:15

I created a dance movement sheet by using a reference image to animate every 16 panels from the reference image I provided. GPT Image 2 + See Dance 2.0 on Yapper Tutorial Below Prompt Here’s every step with the text under each heading: 1. Basic Stance Stand with your feet shoulder-width apart. Relax your knees. Keep your upper body relaxed. Get ready. 2. Step to the Right Step to the right. Move your body in the direction of the step. Keep your knees soft. Keep your gaze forward. 3. Step to the Left Step to the left. Move your body in the direction of the step. Keep your knees soft. Return to the starting position. 4. Two Steps Take two steps in sequence. Step to the right first. Then step to the left. Connect smoothly. 5. Body Wave Start the wave from your chest. Move through your ribs and hips. Finish with your lower body. Make the motion smooth like a wave. 6. Hip Sway Move your hips side to side. Shift your weight with the motion. Use your body naturally. Keep your upper body relaxed. 7. Arm Swing Swing your arms wide. Step to beat with your feet. Coordinate your arms and steps. Return your arms to center. 8. Turn Preparation Prepare for a turn in place. Cross one foot over the other. Use your core to maintain balance. Spot in the direction of the turn. 9. Right Turn Turn to the right. Keep your core engaged. Pivot on the ball of your foot. Spot forward after the turn. 10. Left Turn Turn to the left. Keep your core engaged. Pivot quickly. Keep your posture upright. 11. Jump Up Bend your knees and jump up. Reach your arms overhead. Land softly on your feet. Connect to the next move. 12. Kick Pose Kick your leg forward. Keep your supporting leg stable. Engage your core for balance. Control your landing. 13. Side Lunge Step wide to one side. Bend one knee and lower your body. Keep the other leg straight. Show the direction of your strength. 14. Freeze Pose Hit a strong pose on the beat. Freeze your body momentarily. Create a powerful shape. Show your presence. 15. Finishing Pose Finish the dance gracefully. Keep your balance. Show your confidence. End with a clean, sharp pose. 16. Whole Flow Connect from the basic stance to the finishing pose. The steps, waves, and turns flow naturally together. Express your own style.

Sharon Riley

54,571 views • 5 months ago

Made with seedance 2.5 on Flova AI Prompt: **CAMERA:** DV 16mm tape camcorder handheld feel. POV of CHASE holding the camera herself, occasionally propping it on a rack or bench. Hand shake, misaligned framing, delayed focus pulls, clumsy zooms, occasional face cut-off framing, imperfect shots. Camcorder never appears on screen. **LOOK:** Soft, slightly blurry tape quality, faint tape noise, bloomed highlights under gym lighting, flickering auto-exposure, muted contrast, realistic skin tones. **STYLE:** Playful, self-deprecating gym-vlog tone — exaggerated complaining, genuine laughs, exhausted-but-amused energy. Quick handheld cuts, slightly wobbly camera movement matching her shaky legs. **Character** CHASE — Korean idol in her 20s. Long black hair in a high ponytail, glowing skin with a heavy post-workout sheen, big expressive eyes. Slim athletic build. Modest long-sleeve athletic top, loose joggers/leggings (arms and torso fully covered), sneakers, towel around neck, no jewelry. **Setting** A gym in the evening — squat rack, leg press machine, a water fountain across the room, mirror wall, soft overhead lighting. **Storyboard** 1. *(~2s, propped camera at squat rack, medium shot)* She stands, hands on hips, catching her breath, dramatic exhale. CHASE: "Okay... leg day is not it today." 2. *(~2s, handheld, close on her face)* She winces, shaking out one leg, laughing at herself. CHASE: "Why did I do that many reps—" 3. *(~2s, medium propped shot, leg press machine)* She sits down, pushes through a rep, face straining, then flops back with a groan. CHASE: "Okay that's it, I'm done, I'm so done." 4. *(~1.5s, macro insert, shallow DOF)* Close-up on her hand gripping the machine handle, knuckles slightly tense. No dialogue — ambient gym sound only. 5. *(~2s, handheld, walking, camera wobbling)* She stands up and immediately wobbles, grabbing the rack for balance, bursting into laughter. CHASE: "Wait— okay my legs are literally shaking—" 6. *(~2s, handheld, unsteady walk)* She takes exaggerated, wobbly steps toward the water fountain, camera bouncing with her uneven gait. CHASE (laughing): "This is so embarrassing, someone help me—" 7. *(~1.5s, close handheld, at the fountain)* She leans down for a sip of water, sighs in relief, wipes her mouth with the back of her hand. CHASE: "Okay... water is life right now." 8. *(~2s, arm's-length selfie finish)* She leans against the wall, still catching her breath, grinning tiredly at the lens. CHASE: "Never doing legs again — see you guys, I'm going to go lie down somewhere."
0:15

Made with seedance 2.5 on Flova AI Prompt: **CAMERA:** DV 16mm tape camcorder handheld feel. POV of CHASE holding the camera herself, occasionally propping it on a rack or bench. Hand shake, misaligned framing, delayed focus pulls, clumsy zooms, occasional face cut-off framing, imperfect shots. Camcorder never appears on screen. **LOOK:** Soft, slightly blurry tape quality, faint tape noise, bloomed highlights under gym lighting, flickering auto-exposure, muted contrast, realistic skin tones. **STYLE:** Playful, self-deprecating gym-vlog tone — exaggerated complaining, genuine laughs, exhausted-but-amused energy. Quick handheld cuts, slightly wobbly camera movement matching her shaky legs. **Character** CHASE — Korean idol in her 20s. Long black hair in a high ponytail, glowing skin with a heavy post-workout sheen, big expressive eyes. Slim athletic build. Modest long-sleeve athletic top, loose joggers/leggings (arms and torso fully covered), sneakers, towel around neck, no jewelry. **Setting** A gym in the evening — squat rack, leg press machine, a water fountain across the room, mirror wall, soft overhead lighting. **Storyboard** 1. *(~2s, propped camera at squat rack, medium shot)* She stands, hands on hips, catching her breath, dramatic exhale. CHASE: "Okay... leg day is not it today." 2. *(~2s, handheld, close on her face)* She winces, shaking out one leg, laughing at herself. CHASE: "Why did I do that many reps—" 3. *(~2s, medium propped shot, leg press machine)* She sits down, pushes through a rep, face straining, then flops back with a groan. CHASE: "Okay that's it, I'm done, I'm so done." 4. *(~1.5s, macro insert, shallow DOF)* Close-up on her hand gripping the machine handle, knuckles slightly tense. No dialogue — ambient gym sound only. 5. *(~2s, handheld, walking, camera wobbling)* She stands up and immediately wobbles, grabbing the rack for balance, bursting into laughter. CHASE: "Wait— okay my legs are literally shaking—" 6. *(~2s, handheld, unsteady walk)* She takes exaggerated, wobbly steps toward the water fountain, camera bouncing with her uneven gait. CHASE (laughing): "This is so embarrassing, someone help me—" 7. *(~1.5s, close handheld, at the fountain)* She leans down for a sip of water, sighs in relief, wipes her mouth with the back of her hand. CHASE: "Okay... water is life right now." 8. *(~2s, arm's-length selfie finish)* She leans against the wall, still catching her breath, grinning tiredly at the lens. CHASE: "Never doing legs again — see you guys, I'm going to go lie down somewhere."

Tensor

102,692 views • 19 days ago

A16Z SPEEDRUN 2026 UPDATE: I think most people secretly know if they’re founders or not. Some of you can never be happy working inside a giant company, writing docs, in endless meetings. Deep down, you know you’re supposed to build. we're opening up a16z speedrun today! We are accepting applications for our 006 class, where we'll invest up to $1M. It's based in SF, kicking off Jan 2026 but you need to apply now in september. here's how to apply: And yes, we are investing up to $100M in the next 30 days -- it's all happening in september. Quit whatever it is that you're doing, and in 2026 come to SF and work with us out of Andreessen Horowitz's office in SOMA, alongside over a hundred other founders, building the startup you've always wanted to build. We will help you -- both myself and the a16z speedrun team. the details: - up to $1M of investment - hosted at a16z HQ in San Francisco - 12 week program, with an IRL kickoff, luminary speakers, community events - live events with the founders of Carta, Zynga, DoorDash, Behance, Airtable, Twilio, Figma, and more - private dinners/Q&A with Marc and Ben of a16z - apply now, and the deadline will be Sep 28 2025 for SR6 At a16z speedrun, you get access to programs from our operating team and work with experts in marketing, BD, talent, people and capital—more below MARKETING Our team of expert marketers is here to help you win. Whether refining your brand, launching, or building a thriving community, our marketing operators have powered dozens of startups with: - Brand Development -End-To-End Marketing Strategy -PR & Media Coverage -Go-To-Market Execution -Creators & Content TALENT Find and attract the talent you need to build and scale your company. Our curated network connects you with world-class technical talent, executives, advisors, and specialists who can help accelerate your success. Here’s how the program works: - You tell us what you’re looking for. - We use a16z speedrun's brand and referral networks to magnetize talent. - We take hundreds of calls each week to curate a list that we only send to speedrun founders. - You request introductions and we put you in touch. PEOPLE We help you quickly stand up the tools and practices needed to hire, manage, and lead highly performant teams. Our goal is to help you anticipate challenges and navigate some of the most foundational decisions you'll make as you build a world-class company. While a16z speedrun takes place in the US, we welcome founders and companies from around the world. Our Global Founders Program provides specialized guidance for navigating visas and relocation, plus dedicated access to our expert immigration attorney network, so you can focus your energy on building your company. BUSINESS DEVELOPMENT We unlock unparalleled access to networks, expertise, and tools that help startups scale faster. - $5M+ in free credits in our speedrun Marketplace from AWS, GCP, OpenAI, Anthropic, Microsoft, NVIDIA, Stripe, Deel, and many more. - Dedicated advisors & experts to guide you through every partnership, sales, and GTM motion, including crafting your business model and pricing. - Level up your sales with real live demo experience across various events to executives and operators in your target market. - Access to a16z’s network of executives & decision-makers at 2,000+ companies. CAPITAL One of the most important things a founder can do is raise money. Our fundraising program sets the stage for your raise through an in-person Demo Day and an online platform reaching 1,000+ top early-stage investors. We help you prepare with practice sessions, stress tests, and materials review. When you’re in high-stakes negotiations, we coach you, share insider knowledge, and leverage alumni intel on the investor across the table. More details: The a16z speedrun program is a fast‐paced, 12-week startup program that guides founders through every critical stage of their growth. It kicks off with an orientation to introduce the cohort, then dives into rapid product development—helping founders think through MVP while addressing key topics like customer acquisition and design partnerships. Throughout the program, startups benefit from expert-led sessions and interactive office hours that cover: - Brand Building & Go-to-Market Strategy: Crafting your story, marketing, and driving product-led growth. - Customer Acquisition & Launch: Securing early users and executing effective launch plans. - Fundraising & Strategic Partnerships: Pitching, navigating investment, and building lasting relationships. - Team Building & Operational Scaling: Developing high-performing teams and refining internal processes for sustained growth. - Community & Enterprise Sales: Building communities, forming strategic partnerships, and landing your first enterprise customers. - Product-Market Fit & Demo Day Prep: Assessing market traction which culminates in a Demo Day to showcase progress. The a16z speedrun program is IRL and runs for 12 intensive weeks in which our team of expert investors and operators guide your startup from idea to market launch. The program moves through sequential modules—each dedicated to key aspects such as rapid product development, go-to-market strategy, fundraising, team building, and operational scaling. Expect regular check-ins, one-on-one office hours, and interactive sessions, culminating in a Demo Day where you present your progress to potential investors.
0:15

A16Z SPEEDRUN 2026 UPDATE: I think most people secretly know if they’re founders or not. Some of you can never be happy working inside a giant company, writing docs, in endless meetings. Deep down, you know you’re supposed to build. we're opening up a16z speedrun today! We are accepting applications for our 006 class, where we'll invest up to $1M. It's based in SF, kicking off Jan 2026 but you need to apply now in september. here's how to apply: And yes, we are investing up to $100M in the next 30 days -- it's all happening in september. Quit whatever it is that you're doing, and in 2026 come to SF and work with us out of Andreessen Horowitz's office in SOMA, alongside over a hundred other founders, building the startup you've always wanted to build. We will help you -- both myself and the a16z speedrun team. the details: - up to $1M of investment - hosted at a16z HQ in San Francisco - 12 week program, with an IRL kickoff, luminary speakers, community events - live events with the founders of Carta, Zynga, DoorDash, Behance, Airtable, Twilio, Figma, and more - private dinners/Q&A with Marc and Ben of a16z - apply now, and the deadline will be Sep 28 2025 for SR6 At a16z speedrun, you get access to programs from our operating team and work with experts in marketing, BD, talent, people and capital—more below MARKETING Our team of expert marketers is here to help you win. Whether refining your brand, launching, or building a thriving community, our marketing operators have powered dozens of startups with: - Brand Development -End-To-End Marketing Strategy -PR & Media Coverage -Go-To-Market Execution -Creators & Content TALENT Find and attract the talent you need to build and scale your company. Our curated network connects you with world-class technical talent, executives, advisors, and specialists who can help accelerate your success. Here’s how the program works: - You tell us what you’re looking for. - We use a16z speedrun's brand and referral networks to magnetize talent. - We take hundreds of calls each week to curate a list that we only send to speedrun founders. - You request introductions and we put you in touch. PEOPLE We help you quickly stand up the tools and practices needed to hire, manage, and lead highly performant teams. Our goal is to help you anticipate challenges and navigate some of the most foundational decisions you'll make as you build a world-class company. While a16z speedrun takes place in the US, we welcome founders and companies from around the world. Our Global Founders Program provides specialized guidance for navigating visas and relocation, plus dedicated access to our expert immigration attorney network, so you can focus your energy on building your company. BUSINESS DEVELOPMENT We unlock unparalleled access to networks, expertise, and tools that help startups scale faster. - $5M+ in free credits in our speedrun Marketplace from AWS, GCP, OpenAI, Anthropic, Microsoft, NVIDIA, Stripe, Deel, and many more. - Dedicated advisors & experts to guide you through every partnership, sales, and GTM motion, including crafting your business model and pricing. - Level up your sales with real live demo experience across various events to executives and operators in your target market. - Access to a16z’s network of executives & decision-makers at 2,000+ companies. CAPITAL One of the most important things a founder can do is raise money. Our fundraising program sets the stage for your raise through an in-person Demo Day and an online platform reaching 1,000+ top early-stage investors. We help you prepare with practice sessions, stress tests, and materials review. When you’re in high-stakes negotiations, we coach you, share insider knowledge, and leverage alumni intel on the investor across the table. More details: The a16z speedrun program is a fast‐paced, 12-week startup program that guides founders through every critical stage of their growth. It kicks off with an orientation to introduce the cohort, then dives into rapid product development—helping founders think through MVP while addressing key topics like customer acquisition and design partnerships. Throughout the program, startups benefit from expert-led sessions and interactive office hours that cover: - Brand Building & Go-to-Market Strategy: Crafting your story, marketing, and driving product-led growth. - Customer Acquisition & Launch: Securing early users and executing effective launch plans. - Fundraising & Strategic Partnerships: Pitching, navigating investment, and building lasting relationships. - Team Building & Operational Scaling: Developing high-performing teams and refining internal processes for sustained growth. - Community & Enterprise Sales: Building communities, forming strategic partnerships, and landing your first enterprise customers. - Product-Market Fit & Demo Day Prep: Assessing market traction which culminates in a Demo Day to showcase progress. The a16z speedrun program is IRL and runs for 12 intensive weeks in which our team of expert investors and operators guide your startup from idea to market launch. The program moves through sequential modules—each dedicated to key aspects such as rapid product development, go-to-market strategy, fundraising, team building, and operational scaling. Expect regular check-ins, one-on-one office hours, and interactive sessions, culminating in a Demo Day where you present your progress to potential investors.

andrew chen

5,940,464 views • 1 year ago

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.
0:18

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.

Alex Bernier

71,160 views • 1 year ago

CHINESE AI DEV CONNECTED CLAUDE TO POLYMARKET AND TURNED $177 INTO $15,800 WITH ONE BET ON 5-MINUTE MARKETS Past week: +$95,000. +$13,500/day! > 54 trades made >+$3,000 > max loss: -$2,986 Total PnL: +$115,000. Profile : Copy trade him: Best trades: > $177 -> $15,809 > $409 -> $13,136 > $114 -> $11,437 5.35% of trades generated over $3,000 in profit! Max loss is always smaller than any of these big wins. He uses the Kelly Criterion to size positions optimally. 50% win rate, but profits are ~3x larger than losses -> growth. The key is positive Expected Value (EV). 1009 trades and +$115,000 PnL - the stats speak for themselves. With a $1,000 deposit, each copied trade averages +$11.4. The more trades you copy, the closer your result gets to the average (law of large numbers): > 50 trades = ~91% chance to be profitable > 100 trades = ~96% > 300+ trades = ~99% Pure math. Losses are capped, while gains consistently outweigh them. Even with a 50% win rate, you can have positive EV. I described this in detail in the article. Save it If you need a full step by step guide on how to write your own bot, just: 1.follow me 2.repost this post 3. comment “GUIDE” And I will send you the full strategy for writing your own bot
0:17

CHINESE AI DEV CONNECTED CLAUDE TO POLYMARKET AND TURNED $177 INTO $15,800 WITH ONE BET ON 5-MINUTE MARKETS Past week: +$95,000. +$13,500/day! > 54 trades made >+$3,000 > max loss: -$2,986 Total PnL: +$115,000. Profile : Copy trade him: Best trades: > $177 -> $15,809 > $409 -> $13,136 > $114 -> $11,437 5.35% of trades generated over $3,000 in profit! Max loss is always smaller than any of these big wins. He uses the Kelly Criterion to size positions optimally. 50% win rate, but profits are ~3x larger than losses -> growth. The key is positive Expected Value (EV). 1009 trades and +$115,000 PnL - the stats speak for themselves. With a $1,000 deposit, each copied trade averages +$11.4. The more trades you copy, the closer your result gets to the average (law of large numbers): > 50 trades = ~91% chance to be profitable > 100 trades = ~96% > 300+ trades = ~99% Pure math. Losses are capped, while gains consistently outweigh them. Even with a 50% win rate, you can have positive EV. I described this in detail in the article. Save it If you need a full step by step guide on how to write your own bot, just: 1.follow me 2.repost this post 3. comment “GUIDE” And I will send you the full strategy for writing your own bot

AdiiX

21,764 views • 5 months ago

This post about bench press safety escaped containment and got a lot of people commenting in disagreement that safeties/spotter arms would've saved him. And in truth, my language below was a little too absolute: safeties MIGHT have saved his life (though even if so, would not have prevented all damage), but it's far from certain that they would have, so I stand by the overall sentiment. I will explain in detail below. The spotter arms have to be set below the top of your arched chest or else they’ll interfere with every rep - you'll clang the bar on the safeties, which not only severely interrupts proper technique and performance, but can also be potentially injurious in its own right as the clanging against the safeties takes you out of the rhythm of the rep and leads to uneven and chaotic force application demands mid-rep. The safeties can’t be set a mere milimeter or even a half inch below the chest: both because most racks have 2-3 inch hole spacings that don't allow such finely calibrated setting, but even if they do - also because as a gross movement pattern, not a fine movement pattern, you can’t control the movement of the bar precisely and accurately enough not to clang the safeties if they’re so close to your chest. Human beings performing gross movement patterns simply lack such fine control: on heavy sets, the bar might be slightly uneven on one side, you might lose a touch of your arch over the course of the set, etc... and end up clanging the safeties anyway, if they're set so close to the top of your arched chest. These issues are not form errors that can be prevented with proper training, but are inherent limitations in the human capability to control gross motor pattern movements at a heavy weight. Thus, the safeties have to be far enough below your chest in order to not interfere with the set itself, such that they can’t possibly catch the bar before it hits your chest in the case of a sudden catastrophic drop. The proper placement for the safeties is far enough below your chest so as not to interfere with the normal execution of the set and so the bar never touches the safeties at all during the set, even with the inherent human limitations of gross motor pattern control. But high enough such tha - if you find yourself unable to successfully press the bar to lockout - you can bring the bar under control back down to your chest, exhale and drop your arch, and the bar will ideally now rest on the safeties instead of your chest and you can crawl and slither out from under it. Worst case, you can roll the bar slightly upwards and the safeties will soon take it, well before it would lie on your neck. I have an example of using the safeties this way in the video below, with 485 lbs. The ability to set this position with precision and accuracy depends on the equipment you're using: Some racks/benches have 1 inch spacings for this purpose, which is excellent and allows greater precision in safety placement, but most common racks have 2-3 inches between holes and thus people must often have the safeties a little lower than they'd ideally be. The main point is the proper use and purpose of safeties in the bench press is not really to catch a very rare catastrophic sudden drop onto your chest, but to allow you to survive the much more common situation of a normal failed rep. Could they theoretically save your life in such a situation where you drop it? Yes, they might. They won't stop the bar before it hits your chest but they might reduce the impact by stopping the bar from going further down and reducing the impact. This may or may not save your life in this rare catastrophic drop situation - it's good to have them there, set up anyway, but it's far from a sure bet. The most important things you can do are to learn and practice good technique, which involves stiff wrists in a very slightly bent back position, and thumbs around the barbell - NO SUICIDE GRIP. The safeties won't catch the bar and stop it from hitting your chest, so it's best to reduce the chances of dropping the bar on your chest from almost zero to even closer to almost zero. I've been bench pressing regularly for well over 20 years, always put my thumbs around the bar, and have never dropped it on myself. Nor has anyone I have coached to the best of my memory, over tens of thousands of sets and hundreds of thousands of reps. I have used safeties to successfully avoid getting trapped under the bar after a failed rep. In the video below, I tweaked my pec while pushing through a rep at 485 and had to set the bar on the pins to avoid getting trapped under it. This kind of situation is the primary use for the safeties. It's good to have them set up regardless - they might indeed save you if you somehow still manage to drop the bar, but they also very well might not.
0:14

This post about bench press safety escaped containment and got a lot of people commenting in disagreement that safeties/spotter arms would've saved him. And in truth, my language below was a little too absolute: safeties MIGHT have saved his life (though even if so, would not have prevented all damage), but it's far from certain that they would have, so I stand by the overall sentiment. I will explain in detail below. The spotter arms have to be set below the top of your arched chest or else they’ll interfere with every rep - you'll clang the bar on the safeties, which not only severely interrupts proper technique and performance, but can also be potentially injurious in its own right as the clanging against the safeties takes you out of the rhythm of the rep and leads to uneven and chaotic force application demands mid-rep. The safeties can’t be set a mere milimeter or even a half inch below the chest: both because most racks have 2-3 inch hole spacings that don't allow such finely calibrated setting, but even if they do - also because as a gross movement pattern, not a fine movement pattern, you can’t control the movement of the bar precisely and accurately enough not to clang the safeties if they’re so close to your chest. Human beings performing gross movement patterns simply lack such fine control: on heavy sets, the bar might be slightly uneven on one side, you might lose a touch of your arch over the course of the set, etc... and end up clanging the safeties anyway, if they're set so close to the top of your arched chest. These issues are not form errors that can be prevented with proper training, but are inherent limitations in the human capability to control gross motor pattern movements at a heavy weight. Thus, the safeties have to be far enough below your chest in order to not interfere with the set itself, such that they can’t possibly catch the bar before it hits your chest in the case of a sudden catastrophic drop. The proper placement for the safeties is far enough below your chest so as not to interfere with the normal execution of the set and so the bar never touches the safeties at all during the set, even with the inherent human limitations of gross motor pattern control. But high enough such tha - if you find yourself unable to successfully press the bar to lockout - you can bring the bar under control back down to your chest, exhale and drop your arch, and the bar will ideally now rest on the safeties instead of your chest and you can crawl and slither out from under it. Worst case, you can roll the bar slightly upwards and the safeties will soon take it, well before it would lie on your neck. I have an example of using the safeties this way in the video below, with 485 lbs. The ability to set this position with precision and accuracy depends on the equipment you're using: Some racks/benches have 1 inch spacings for this purpose, which is excellent and allows greater precision in safety placement, but most common racks have 2-3 inches between holes and thus people must often have the safeties a little lower than they'd ideally be. The main point is the proper use and purpose of safeties in the bench press is not really to catch a very rare catastrophic sudden drop onto your chest, but to allow you to survive the much more common situation of a normal failed rep. Could they theoretically save your life in such a situation where you drop it? Yes, they might. They won't stop the bar before it hits your chest but they might reduce the impact by stopping the bar from going further down and reducing the impact. This may or may not save your life in this rare catastrophic drop situation - it's good to have them there, set up anyway, but it's far from a sure bet. The most important things you can do are to learn and practice good technique, which involves stiff wrists in a very slightly bent back position, and thumbs around the barbell - NO SUICIDE GRIP. The safeties won't catch the bar and stop it from hitting your chest, so it's best to reduce the chances of dropping the bar on your chest from almost zero to even closer to almost zero. I've been bench pressing regularly for well over 20 years, always put my thumbs around the bar, and have never dropped it on myself. Nor has anyone I have coached to the best of my memory, over tens of thousands of sets and hundreds of thousands of reps. I have used safeties to successfully avoid getting trapped under the bar after a failed rep. In the video below, I tweaked my pec while pushing through a rep at 485 and had to set the bar on the pins to avoid getting trapped under it. This kind of situation is the primary use for the safeties. It's good to have them set up regardless - they might indeed save you if you somehow still manage to drop the bar, but they also very well might not.

Deep Squats, Shallow Thoughts

924,853 views • 10 months ago

Hills I will die on as someone who has coached high school football for over 29 years: 1. If you are not PASSIONATE about blessing, serving, and empowering those you are blessed to coach, this profession is not for you. 2. As much as we need to know our trade, getting to know (and to love), our players is far more important. 3. This is an INTENSE game, and it’ll never be “just a game”, but it IS a game. Remember that when you’re with your team, and more importantly, remember that when you’re with your family. 4. Just as we teach our athletes to “leave things better than they found them”, we need to leave our athletes better than they were when they first entered into our program. Never let a day pass without pouring into each and every individual. 5. Life is complicated enough, let’s not complicate the game in such a way that we take the joy of it away from others. In other words… Keep it simple. 6. Our words carry little (or NO), value, if we don’t practice what we preach. WE as coaches should be learning and growing each and every day, just as we expect our athletes to. 7. As much as we all want to win those championship rings for our athletes, make sure you don’t lose your wedding ring in the process. 8. The athlete that may be “difficult to reach/teach” (the one who may get on your last nerve more than you could ever imagine), is someone’s EVERYTHING. Get to know them as human beings, find out what motivates them, and do everything you can to help them to thrive. 9. Be where your feet are. Don’t fall into the trap of chasing logos and thinking that a higher division, a bigger school, or going from HS to college, or even college to the pros, is going to be more rewarding or fulfilling. 10. The legacy you leave as a coach will never be determined by your wins and losses, but by the lives you were able to change for the better!
0:15

Hills I will die on as someone who has coached high school football for over 29 years: 1. If you are not PASSIONATE about blessing, serving, and empowering those you are blessed to coach, this profession is not for you. 2. As much as we need to know our trade, getting to know (and to love), our players is far more important. 3. This is an INTENSE game, and it’ll never be “just a game”, but it IS a game. Remember that when you’re with your team, and more importantly, remember that when you’re with your family. 4. Just as we teach our athletes to “leave things better than they found them”, we need to leave our athletes better than they were when they first entered into our program. Never let a day pass without pouring into each and every individual. 5. Life is complicated enough, let’s not complicate the game in such a way that we take the joy of it away from others. In other words… Keep it simple. 6. Our words carry little (or NO), value, if we don’t practice what we preach. WE as coaches should be learning and growing each and every day, just as we expect our athletes to. 7. As much as we all want to win those championship rings for our athletes, make sure you don’t lose your wedding ring in the process. 8. The athlete that may be “difficult to reach/teach” (the one who may get on your last nerve more than you could ever imagine), is someone’s EVERYTHING. Get to know them as human beings, find out what motivates them, and do everything you can to help them to thrive. 9. Be where your feet are. Don’t fall into the trap of chasing logos and thinking that a higher division, a bigger school, or going from HS to college, or even college to the pros, is going to be more rewarding or fulfilling. 10. The legacy you leave as a coach will never be determined by your wins and losses, but by the lives you were able to change for the better!

Coach Hines 🇺🇸

65,006 views • 4 months ago

Fuck dropshipping, Fuck claude code, Fuck building AI startups it's all for poors The easiest way to print $30k/mo with AI in 2026 is running a fake old lady on tiktok who sells vitamins to women in their 60s.... 99% of you won't do it because it's too embarrassing to admit Total tool stack to operate one of them: $300/mo ChatGPT $200 (automation using Dots) Higgsfield $15 (AI avatar) ManyChat $15 (the DM funnel) Gumroad FREE That's the entire infrastructure for a business that does $30-50k/mo Move 1. Build the character in Higgsfield. Pick a real older woman archetype. Chinese grandmother for cooking. Asian monk for wellness. Latin abuela for natural remedies. Move 2. Run the 14-day warming sequence. Don't post AI videos on day 1. Browse for 3 days. Comment for 4 days. Post 8 normal videos for 7 days. Day 14 start the real content. Skip this and you get shadow-banned in week 3 Move 3. Pick 5 starter products. Filter to women 38-65 categories: kitchen, home, beauty, supplements. Skip products with under 50 sales/week. Pick winners with 4+ stars and 3+ creators making sales Move 4. Write the 18-second BOF script. Hook line ("if you're over 50 and your knees crack, this is for you"). Demonstration with one specific number. CTA referencing the yellow basket icon. Product visible from second one Move 5. Automate posting 6 videos a day. Most will flop. By video 100 you'll have 1-2 winners pulling 200k-500k views. Duplicate the winners 30x. Don't tweak. Move 6. Set up a manychat trigger before day 1. Trigger keyword tied to a 4-message DM flow ending in your tiktok shop affiliate link. 31-41% click-through rate vs email at 4%. Adds $200-800/mo per page on autopilot Month 2 you'll cross $3-5k. Month 3 you'll cross $10-15k. Month 6 you should be at $30-50k from one page. Month 9 at 2-3 pages The math nobody talks about Dropshipping requires inventory, supplier negotiations, ad spend, returns, customer service. Average margin 4-12%. Average operator burnout: 14 months Coding with claude requires you to learn how software works, get a job at a tech company that may not exist in 4 years, work 50+ hours/week for $120-180k. Average path to $30k/mo: 7-10 years Building an AI SaaS requires you to compete with VC-funded teams, scale to product-market fit, fundraise, hire engineers. 90% die in 18 months Running a fake AI grandmother requires $300/mo in tools and the willingness to look stupid. Average path to $30k/mo: 6 months. Average margin: 95% They don't eat. They don't sleep. They don't quit. They don't get hangovers. They don't go through breakups. They don't ask for raises. They don't ghost me on monday morning They post 6 times a day for 30 straight days. I broke down how to build the whole system with OpenAI Dots + GPT-6.1 Sol here:
0:18

Fuck dropshipping, Fuck claude code, Fuck building AI startups it's all for poors The easiest way to print $30k/mo with AI in 2026 is running a fake old lady on tiktok who sells vitamins to women in their 60s.... 99% of you won't do it because it's too embarrassing to admit Total tool stack to operate one of them: $300/mo ChatGPT $200 (automation using Dots) Higgsfield $15 (AI avatar) ManyChat $15 (the DM funnel) Gumroad FREE That's the entire infrastructure for a business that does $30-50k/mo Move 1. Build the character in Higgsfield. Pick a real older woman archetype. Chinese grandmother for cooking. Asian monk for wellness. Latin abuela for natural remedies. Move 2. Run the 14-day warming sequence. Don't post AI videos on day 1. Browse for 3 days. Comment for 4 days. Post 8 normal videos for 7 days. Day 14 start the real content. Skip this and you get shadow-banned in week 3 Move 3. Pick 5 starter products. Filter to women 38-65 categories: kitchen, home, beauty, supplements. Skip products with under 50 sales/week. Pick winners with 4+ stars and 3+ creators making sales Move 4. Write the 18-second BOF script. Hook line ("if you're over 50 and your knees crack, this is for you"). Demonstration with one specific number. CTA referencing the yellow basket icon. Product visible from second one Move 5. Automate posting 6 videos a day. Most will flop. By video 100 you'll have 1-2 winners pulling 200k-500k views. Duplicate the winners 30x. Don't tweak. Move 6. Set up a manychat trigger before day 1. Trigger keyword tied to a 4-message DM flow ending in your tiktok shop affiliate link. 31-41% click-through rate vs email at 4%. Adds $200-800/mo per page on autopilot Month 2 you'll cross $3-5k. Month 3 you'll cross $10-15k. Month 6 you should be at $30-50k from one page. Month 9 at 2-3 pages The math nobody talks about Dropshipping requires inventory, supplier negotiations, ad spend, returns, customer service. Average margin 4-12%. Average operator burnout: 14 months Coding with claude requires you to learn how software works, get a job at a tech company that may not exist in 4 years, work 50+ hours/week for $120-180k. Average path to $30k/mo: 7-10 years Building an AI SaaS requires you to compete with VC-funded teams, scale to product-market fit, fundraise, hire engineers. 90% die in 18 months Running a fake AI grandmother requires $300/mo in tools and the willingness to look stupid. Average path to $30k/mo: 6 months. Average margin: 95% They don't eat. They don't sleep. They don't quit. They don't get hangovers. They don't go through breakups. They don't ask for raises. They don't ghost me on monday morning They post 6 times a day for 30 straight days. I broke down how to build the whole system with OpenAI Dots + GPT-6.1 Sol here:

Rahul

566,792 views • 12 days ago

Seedance 2.5 on Fish Creative Prompt CAMERA: Early-2000s Sony MiniDV camcorder aesthetic, handheld first-person gym vlog filmed by MILA herself. Occasionally she props the camera against her water bottle or gym bag for full-body exercise shots. Natural camera shake, awkward framing, accidental zoom-ins, delayed autofocus, slight motion blur, imperfect composition. The camera never appears on screen. LOOK: Ultra-realistic, slightly grainy DV tape footage, soft focus, muted contrast, faint digital noise, mild highlight blooming, realistic skin texture, visible pores, natural sweat, slightly uneven fluorescent gym lighting. No cinematic color grading, beauty filters, or artificial skin smoothing. CHARACTER: SHARON — a beautiful 20-year-old American brunette fitness influencer and performer. Long straight blonde hair in a high ponytail, expressive blue eyes, naturally glowing skin, glossy lips, subtle soft-glam makeup, delicate sparkling stud earrings. Slim, curvy athletic physique with a full bust, rounded hips and glutes, narrow waist, flat stomach, and toned legs. She wears a fitted cherry-red crop top and matching high-waisted athletic shorts, white ankle socks, and white training sneakers. Her personality is playful, sarcastic, dramatic, and naturally funny. American accent. Preserve her exact facial identity, hairstyle, body proportions, and outfit throughout. SETTING: A cozy modern gym in the evening, with a large mirror wall, rubber flooring, dumbbell racks, resistance bands, workout benches, and warm overhead fluorescent lights. Her water bottle and small gym bag rest beside the exercise mat. STORYBOARD — 15 Seconds, 6 Shots SHOT 1 (0–2.5s) — THE CONFIDENT BEGINNING Camera propped on her gym bag, medium-wide shot. MILA stands in front of the mirror, adjusts her ponytail, and confidently stretches her legs. She looks directly into the lens with a mischievous smile. MILA (cheerfully): “Leg day! How bad could it be?” SHOT 2 (2.5–5s) — SQUAT REGRET Low-angle stationary camcorder shot. MILA performs two slow bodyweight squats. On the second repetition, her legs begin trembling slightly. She pauses at the bottom, looking completely betrayed. MILA (shocked): “Oh, that's actually disrespectful.” SHOT 3 (5–7.5s) — REVERSE LUNGES Camera positioned on a low bench, slightly crooked framing. MILA performs alternating reverse lunges. She briefly wobbles, regains balance, and laughs while continuing. MILA (laughing): “Who invented these things?” SHOT 4 (7.5–9.5s) — GLUTE BRIDGES Side-angle medium shot, camera resting beside the mat. MILA lies on her back with knees bent and performs two controlled glute bridges. Her muscles visibly engage as she exhales. Natural breathing and subtle shoe squeaks. MILA (under her breath): “One more. Maybe.” SHOT 5 (9.5–12s) — THE FINAL BURN Handheld camera briefly swings toward the mirror, then cuts to a propped medium-wide shot. MILA performs quick standing calf raises, loses her rhythm, and dramatically grabs the nearby bench for support. MILA (breathless, joking): “My legs have officially resigned.” SHOT 6 (12–15s) — THE FUNNY ENDING Arm's-length selfie shot. MILA sits on the mat with her knees bent, cheeks slightly flushed, a few loose strands of hair sticking to her forehead. She looks into the camera, gives a tiny exhausted thumbs-up, and laughs. MILA (deadpan): “Walking tomorrow? Absolutely not.” AUDIO & REALISM: Natural gym ambience only: distant equipment clanking, sneakers squeaking, breathing, fabric rustling, and spontaneous laughter. No background music, subtitles, text overlays, or voiceover. Dialogue must have accurate lip synchronization, realistic American pronunciation, and natural pauses. Exercise movements must be anatomically correct and physically believable. IMPORTANT: Exactly 15 seconds, six distinct shots, one consistent character, authentic handheld DV footage, playful fitness-vlog energy, and genuinely spontaneous reactions. No polished commercial cinematography, exaggerated body distortion, artificial movements, or CGI appearance.
0:15

Seedance 2.5 on Fish Creative Prompt CAMERA: Early-2000s Sony MiniDV camcorder aesthetic, handheld first-person gym vlog filmed by MILA herself. Occasionally she props the camera against her water bottle or gym bag for full-body exercise shots. Natural camera shake, awkward framing, accidental zoom-ins, delayed autofocus, slight motion blur, imperfect composition. The camera never appears on screen. LOOK: Ultra-realistic, slightly grainy DV tape footage, soft focus, muted contrast, faint digital noise, mild highlight blooming, realistic skin texture, visible pores, natural sweat, slightly uneven fluorescent gym lighting. No cinematic color grading, beauty filters, or artificial skin smoothing. CHARACTER: SHARON — a beautiful 20-year-old American brunette fitness influencer and performer. Long straight blonde hair in a high ponytail, expressive blue eyes, naturally glowing skin, glossy lips, subtle soft-glam makeup, delicate sparkling stud earrings. Slim, curvy athletic physique with a full bust, rounded hips and glutes, narrow waist, flat stomach, and toned legs. She wears a fitted cherry-red crop top and matching high-waisted athletic shorts, white ankle socks, and white training sneakers. Her personality is playful, sarcastic, dramatic, and naturally funny. American accent. Preserve her exact facial identity, hairstyle, body proportions, and outfit throughout. SETTING: A cozy modern gym in the evening, with a large mirror wall, rubber flooring, dumbbell racks, resistance bands, workout benches, and warm overhead fluorescent lights. Her water bottle and small gym bag rest beside the exercise mat. STORYBOARD — 15 Seconds, 6 Shots SHOT 1 (0–2.5s) — THE CONFIDENT BEGINNING Camera propped on her gym bag, medium-wide shot. MILA stands in front of the mirror, adjusts her ponytail, and confidently stretches her legs. She looks directly into the lens with a mischievous smile. MILA (cheerfully): “Leg day! How bad could it be?” SHOT 2 (2.5–5s) — SQUAT REGRET Low-angle stationary camcorder shot. MILA performs two slow bodyweight squats. On the second repetition, her legs begin trembling slightly. She pauses at the bottom, looking completely betrayed. MILA (shocked): “Oh, that's actually disrespectful.” SHOT 3 (5–7.5s) — REVERSE LUNGES Camera positioned on a low bench, slightly crooked framing. MILA performs alternating reverse lunges. She briefly wobbles, regains balance, and laughs while continuing. MILA (laughing): “Who invented these things?” SHOT 4 (7.5–9.5s) — GLUTE BRIDGES Side-angle medium shot, camera resting beside the mat. MILA lies on her back with knees bent and performs two controlled glute bridges. Her muscles visibly engage as she exhales. Natural breathing and subtle shoe squeaks. MILA (under her breath): “One more. Maybe.” SHOT 5 (9.5–12s) — THE FINAL BURN Handheld camera briefly swings toward the mirror, then cuts to a propped medium-wide shot. MILA performs quick standing calf raises, loses her rhythm, and dramatically grabs the nearby bench for support. MILA (breathless, joking): “My legs have officially resigned.” SHOT 6 (12–15s) — THE FUNNY ENDING Arm's-length selfie shot. MILA sits on the mat with her knees bent, cheeks slightly flushed, a few loose strands of hair sticking to her forehead. She looks into the camera, gives a tiny exhausted thumbs-up, and laughs. MILA (deadpan): “Walking tomorrow? Absolutely not.” AUDIO & REALISM: Natural gym ambience only: distant equipment clanking, sneakers squeaking, breathing, fabric rustling, and spontaneous laughter. No background music, subtitles, text overlays, or voiceover. Dialogue must have accurate lip synchronization, realistic American pronunciation, and natural pauses. Exercise movements must be anatomically correct and physically believable. IMPORTANT: Exactly 15 seconds, six distinct shots, one consistent character, authentic handheld DV footage, playful fitness-vlog energy, and genuinely spontaneous reactions. No polished commercial cinematography, exaggerated body distortion, artificial movements, or CGI appearance.

Sharon Riley

38,384 views • 4 days ago