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🤯 Most athletes have hidden imbalances that kill their speed & power Here are 14 unilateral exercises you can use in your routine to fix them, build single-leg strength, stability, & real explosiveness Do these 2–3x per wk Slow athletes — STOP SCROLLING RIGHT NOW & save this.

Gerry DeFilippo

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93,347 次观看 • 5 个月前 •via X (Twitter)

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💥 Want real SPRINGS in your legs? Here’s the exact 6-exercise pogo routine I give my athletes 2-3x per week to build explosive power, better verticals, and faster first steps Do it all barefoot for maximum foot strength Slow athletes — STOP SCROLLING and save this RIGHT NOW.

💥 Want real SPRINGS in your legs? Here’s the exact 6-exercise pogo routine I give my athletes 2-3x per week to build explosive power, better verticals, and faster first steps Do it all barefoot for maximum foot strength Slow athletes — STOP SCROLLING and save this RIGHT NOW.

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🚨 YOUR ANKLES ARE HOLDING YOUR SPEED BACK Why? You interact with the ground like sh*t Energy leaks galore, no matter how powerful you are You need to do exercises to improve this IMMEDIATELY These are 9 exercises I have used with THOUSANDS of athletes Save them, use them!

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Most athletes completely neglect upper body movement work… and it’s quietly destroying their throwing power, pressing strength, posture, and shoulder health Save this Stiff thoracic spine and tight shoulders = slower arm speed, weaker lockouts, and more injuries These are the 6 exercises I have every athlete do weekly to open the upper back, improve shoulder mobility, and build real durability Do them 2–3x per week (or as a quick warm-up) You’ll feel and move better almost immediately Which one are you adding first? 👇

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Let’s talk side to side imbalances cause I know A LOT OF PEOPLE are (A) dealing with these and (B) confused about how to remedy them…. (This post will be LOWER BODY focused) For starters, if you’ve got a large side to side discrepancy…these are going to be the exercises you’ll want to use to help even that out: (In no particular order) - Smith Split Squats - Single Leg Press - Single Leg Extension - Single Leg Seated Ham Curls - Single Leg Prone Ham Curls - Single Leg 45° Extensions - B Stance Smith/Machine Glute Bridges - Single Leg Calf Press Here is the SIMPLE PROTOCOL you’ll using when performing these exercises to help even out your side to side imbalance: When performing a unilateral exercise… - Start with the weaker side - Take set to target RIR - Match reps on stronger side (even if you have more left to give) NO REST NEEDED between sides if a discrepancy is present FWIW…if you were performing a unilateral exercise and NO discrepancy were present, the play would be to take ample rest (2-3+ minutes) between sides — you are almost treating it as two separate sets in this instance ONE FINAL VERY IMPORTANT NOTE: Side to side imbalance are NOT abnormal They are NOT even PROBLEMATIC unless the gap is large enough If you have (let’s say) a 5% discrepancy from right to left (or vice versa), there really isn’t a need to bias heavily toward unilateral exercises If, however, that gap is closer to (let’s say) 10, 15, 20+%…you’d be wise to bias toward the unilateral exercises and protocol listed above until the gap shrinks to a more reasonable size (perhaps <10%)

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Duke Dennis gives some motivation to all uncs out there "If you 25 and up Stop letting these lil n*ggas unc & aunty you to death, just cuz they insurance high & credit fkd up & they don't have furniture in their house, & they barely cook doesn't give them the right to do that"😭

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Most kickers and punters are wasting their time in the gym. Not because they’re lazy—but because they’re following the wrong plan. You don’t need more squats or deadlifts. You need movements that actually translate to the field—ones that build strength, power, speed, explosion, agility, balance and flexibility. These aren’t just “football workouts.” They’re specialist-specific exercises designed to help you perform under pressure and hit the ball with consistency. 💥 Add any of the exercises in this video to your next workout. 📩 Comment “TRAINING” and we’ll help you maximize your workouts to build power and consistency.

Most kickers and punters are wasting their time in the gym. Not because they’re lazy—but because they’re following the wrong plan. You don’t need more squats or deadlifts. You need movements that actually translate to the field—ones that build strength, power, speed, explosion, agility, balance and flexibility. These aren’t just “football workouts.” They’re specialist-specific exercises designed to help you perform under pressure and hit the ball with consistency. 💥 Add any of the exercises in this video to your next workout. 📩 Comment “TRAINING” and we’ll help you maximize your workouts to build power and consistency.

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A man comes over to the car these black men are in & says that he’s had complaints about them possibly casing the place & when he touches their car they tell him not to & he says is this really your car do you have the papers on it so they roll up their windows & he freaks out!

A man comes over to the car these black men are in & says that he’s had complaints about them possibly casing the place & when he touches their car they tell him not to & he says is this really your car do you have the papers on it so they roll up their windows & he freaks out!

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