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Most athletes train almost exclusively bilateral… and it’s quietly holding them back Here are 20 of my favorite unilateral strength variations Save this list. Add 2–3 per session I use with athletes who actually get faster, jump higher, and stay healthier These are the ones that move the needle...

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Gerry DeFilippo

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31,583 görüntüleme • 5 ay önce •via X (Twitter)

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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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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? 👇

Gerry DeFilippo

19,083 görüntüleme • 5 ay önce

🤯 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.
1:16

🤯 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

93,347 görüntüleme • 5 ay önce

Most athletes train their upper body like it’s 1995 — slow, controlled, and zero reactivity Real game power comes from training the upper body to react and explode under chaos Save this. These 7 reactive upper body drills are exactly what I run with my athletes (including NFL guys) to build faster hands, better transfer to the field, and injury-proof shoulders Add 2–3 of them at the end of upper body days Make your pressing actually transfer to the field 👇
0:22

Most athletes train their upper body like it’s 1995 — slow, controlled, and zero reactivity Real game power comes from training the upper body to react and explode under chaos Save this. These 7 reactive upper body drills are exactly what I run with my athletes (including NFL guys) to build faster hands, better transfer to the field, and injury-proof shoulders Add 2–3 of them at the end of upper body days Make your pressing actually transfer to the field 👇

Gerry DeFilippo | Strength & Speed

17,865 görüntüleme • 5 ay önce

Most athletes lift hard but completely neglect movement work — then wonder why they feel stiff, move slow, or get hurt These 12 upper & lower movements are exactly what I have my athletes do consistently to stay mobile, explosive & resilient Save this. Start your Monday (& every week) w/ movement work 👇 Start w/ 2–3 each 3–4x per week (or the full list 2x per week)
0:51

Most athletes lift hard but completely neglect movement work — then wonder why they feel stiff, move slow, or get hurt These 12 upper & lower movements are exactly what I have my athletes do consistently to stay mobile, explosive & resilient Save this. Start your Monday (& every week) w/ movement work 👇 Start w/ 2–3 each 3–4x per week (or the full list 2x per week)

Gerry DeFilippo

75,380 görüntüleme • 5 ay önce

🚨 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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🚨 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!

Gerry DeFilippo

28,209 görüntüleme • 5 ay önce

🚀 Improve Your Vertical & Get Faster NOW I’m a Strength & Speed Coach who’s helped hundreds of high school, college & pro athletes add 2–4+ inches to their vertical, get noticeably quicker, and become way more explosive I drop daily tips here that you can steal immediately But my complete proven system — the exact same year-round programs I run with my athletes — lives inside **OnlyStrength**: • Full speed, agility & vertical jump training • Strength & power sessions (just like the pros I train) • Mobility & recovery so you stay healthy • 750+ HD video demos + exact sets/reps/progressions • Sport-specific blocks (football, basketball, baseball, softball, soccer, hockey + more) • Progress tracking & direct coaching access Real results my athletes are seeing right now. No fluff. No gimmicks. Start your **FREE 7-Day Trial** today (no charge for TRIAL) and train exactly like my guys: 👉 OnlyStrength Drop your sport or goal below and I’ll tell you the #1 thing to focus on first 👇
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🚀 Improve Your Vertical & Get Faster NOW I’m a Strength & Speed Coach who’s helped hundreds of high school, college & pro athletes add 2–4+ inches to their vertical, get noticeably quicker, and become way more explosive I drop daily tips here that you can steal immediately But my complete proven system — the exact same year-round programs I run with my athletes — lives inside **OnlyStrength**: • Full speed, agility & vertical jump training • Strength & power sessions (just like the pros I train) • Mobility & recovery so you stay healthy • 750+ HD video demos + exact sets/reps/progressions • Sport-specific blocks (football, basketball, baseball, softball, soccer, hockey + more) • Progress tracking & direct coaching access Real results my athletes are seeing right now. No fluff. No gimmicks. Start your **FREE 7-Day Trial** today (no charge for TRIAL) and train exactly like my guys: 👉 OnlyStrength Drop your sport or goal below and I’ll tell you the #1 thing to focus on first 👇

Gerry DeFilippo | Strength & Speed

14,756 görüntüleme • 5 ay önce

I just made my first YouTube video!!! 3 OpenClaw use cases I'm actively building: - An agent that watches your dashboard, kills the noise, and surfaces only the one task that actually moves the needle right now. - An AI clipping agent. The content growth channel 99% of creators are sleeping on. - A YouTube music channel - slow burn, but the compounding is absolutely insane. Most people wait until the tools are "mature." The ones who build now are the ones who dominate later. Steal one of these today and let me know how is it!
14:38

I just made my first YouTube video!!! 3 OpenClaw use cases I'm actively building: - An agent that watches your dashboard, kills the noise, and surfaces only the one task that actually moves the needle right now. - An AI clipping agent. The content growth channel 99% of creators are sleeping on. - A YouTube music channel - slow burn, but the compounding is absolutely insane. Most people wait until the tools are "mature." The ones who build now are the ones who dominate later. Steal one of these today and let me know how is it!

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🔑 9 exercises I give my athletes who have tight hips More than 75% of them feel better after ONLY 2 weeks! If your hips bother you, give them a shot I’d say the last one is the most underrated Save this, add even 2-3 to your routine & you’ll move better!
0:44

🔑 9 exercises I give my athletes who have tight hips More than 75% of them feel better after ONLY 2 weeks! If your hips bother you, give them a shot I’d say the last one is the most underrated Save this, add even 2-3 to your routine & you’ll move better!

Gerry DeFilippo

180,326 görüntüleme • 5 ay önce

#WATCH | Glasgow, Scotland: Chief Medical Officer, Indian Contingent, Dinshaw Pardiwala says, "... Most athletes now recognise that if you want to be at the top of your game and become a world-beater in whatever sport you are in, then sports science is going to have to support you. You can develop skills with your coach, but unless you are fit — and that fitness means strength in certain sports, agility in certain sports, reaction times in certain sports, and in some sports all of these — unless you have all of these, which comes through training and sports science, you cannot really be a world-beater. You would be good, but you are not going to be at the top. Most athletes recognise this. Most athletes now see other athletes from different countries also using sports science to improve, and it is great that Indian athletes are also recognising that sports science is what will help them go further in their sports."
1:06

#WATCH | Glasgow, Scotland: Chief Medical Officer, Indian Contingent, Dinshaw Pardiwala says, "... Most athletes now recognise that if you want to be at the top of your game and become a world-beater in whatever sport you are in, then sports science is going to have to support you. You can develop skills with your coach, but unless you are fit — and that fitness means strength in certain sports, agility in certain sports, reaction times in certain sports, and in some sports all of these — unless you have all of these, which comes through training and sports science, you cannot really be a world-beater. You would be good, but you are not going to be at the top. Most athletes recognise this. Most athletes now see other athletes from different countries also using sports science to improve, and it is great that Indian athletes are also recognising that sports science is what will help them go further in their sports."

ANI

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THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump
0:24

THE KEY TO BUILDING GAME CHANGING POWER IS HERE These 9 jumps/plyometrics are what you need to move the needle Save this list… use them 1. Single leg box jumps 2. Standard box jumps 3. Repeat SL broad jump 4. SL drop jump to SL broad jump 5. SL depth landings 6. SL broad jumps 7. Band resisted SL vertical jump 8. Med ball SL vertical to slam 9. Med ball SL broad jump

Gerry DeFilippo

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The best couple outfits are the ones that complement each other, not compete. 🤍✨ Need some Sunday style inspiration? Which look are you and your partner wearing to church or brunch this Sunday—1, 2, 3, 4, 5, or 6? Drop your favorite below! 👇💕
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The best couple outfits are the ones that complement each other, not compete. 🤍✨ Need some Sunday style inspiration? Which look are you and your partner wearing to church or brunch this Sunday—1, 2, 3, 4, 5, or 6? Drop your favorite below! 👇💕

MAY💙💤

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These are my fave five point guards that I played with in the NBA. 👇🏿 First up is Rod Strickland. Man, he had a handle and rhythm that was unreal. Let me know who you would add to the list and stay tuned for Part 2. ✌🏿
1:13

These are my fave five point guards that I played with in the NBA. 👇🏿 First up is Rod Strickland. Man, he had a handle and rhythm that was unreal. Let me know who you would add to the list and stay tuned for Part 2. ✌🏿

Chris Webber

19,073 görüntüleme • 2 yıl önce

Paul Pierce says he would move the NBA 3-point and free throw lines back and raise the rim because athletes are too good now “What's bothering me now about the NBA, is the amount of threes. I saw the Celtics shoot 60 threes in a game. Like damn, they could just take it to the bucket. I would implement threes can only be shot at a certain point of the game. Make the three LED. Turn that shit off and then turn it on. You ain't going to know when it's off. But it's always on the last 5 minutes of the game for you to try to come back” “You almost can raise the basket another inch or two. The athletes are so good. Adjust to the athlete, adjust to the skill. Move the three point line back. They can shoot way better now. Move the free throw back like the NFL moved the field goal back. Now these ain't gimmies no more. You really got to make a free throw. Move the shit back. Make the court larger. These athletes are amazing athletes. That's the that just stands out to me”
1:23

Paul Pierce says he would move the NBA 3-point and free throw lines back and raise the rim because athletes are too good now “What's bothering me now about the NBA, is the amount of threes. I saw the Celtics shoot 60 threes in a game. Like damn, they could just take it to the bucket. I would implement threes can only be shot at a certain point of the game. Make the three LED. Turn that shit off and then turn it on. You ain't going to know when it's off. But it's always on the last 5 minutes of the game for you to try to come back” “You almost can raise the basket another inch or two. The athletes are so good. Adjust to the athlete, adjust to the skill. Move the three point line back. They can shoot way better now. Move the free throw back like the NFL moved the field goal back. Now these ain't gimmies no more. You really got to make a free throw. Move the shit back. Make the court larger. These athletes are amazing athletes. That's the that just stands out to me”

dank

25,262 görüntüleme • 1 ay önce

No disrespect to any tribe, but you see these 3 Hausa girls that said they want to study Medicine and surgery? I won’t be surprised if they are given the course and they study it and they actually become doctors Hausa people (the ones that care about education) are one of the most intelligent and brilliant people in Nigeria If you have encountered them before, you’ll understand what I’m saying The educated ones among them speak finest English A lot of people underrate them but you see the ones that are focus on education? They are mostly unbeatable in class I wish the 3 girls good luck, and I pray they become doctors 🙏🏽
3:00

No disrespect to any tribe, but you see these 3 Hausa girls that said they want to study Medicine and surgery? I won’t be surprised if they are given the course and they study it and they actually become doctors Hausa people (the ones that care about education) are one of the most intelligent and brilliant people in Nigeria If you have encountered them before, you’ll understand what I’m saying The educated ones among them speak finest English A lot of people underrate them but you see the ones that are focus on education? They are mostly unbeatable in class I wish the 3 girls good luck, and I pray they become doctors 🙏🏽

Big Uncle

265,399 görüntüleme • 5 ay önce

🚨 TOTAL DOUBLE STANDARD IN SPORTS Liberal athletes can kneel, trash America, push every woke cause, and they get celebrated as “heroes” with million-dollar endorsement deals. But conservative athletes who love this country, support traditional values, and back the Republican Party? They get silenced, attacked, and blackballed by the mainstream sports media. The truth is a ton of athletes are fed up with the left’s agenda and quietly (or not so quietly) support conservative principles. Shoutout to Jaxson Dart, standing tall with real convictions in a league that punishes them. More guys like him need to speak up.
1:28

🚨 TOTAL DOUBLE STANDARD IN SPORTS Liberal athletes can kneel, trash America, push every woke cause, and they get celebrated as “heroes” with million-dollar endorsement deals. But conservative athletes who love this country, support traditional values, and back the Republican Party? They get silenced, attacked, and blackballed by the mainstream sports media. The truth is a ton of athletes are fed up with the left’s agenda and quietly (or not so quietly) support conservative principles. Shoutout to Jaxson Dart, standing tall with real convictions in a league that punishes them. More guys like him need to speak up.

Gunther Eagleman™

198,277 görüntüleme • 4 ay önce

Part 2 of 3. 👇 “See most of the people are white here… I’m trying to get back to my own country and you all people made it harder for me to get to my country.”
0:25

Part 2 of 3. 👇 “See most of the people are white here… I’m trying to get back to my own country and you all people made it harder for me to get to my country.”

Populist Pup

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If I could only program 3 plyometrics to improve speed, this is what I’d go with… Jumps are one of the simplest and most effective ways to teach athletes how to produce force quickly, redirect it efficiently, and time that effort with precision.
1:45

If I could only program 3 plyometrics to improve speed, this is what I’d go with… Jumps are one of the simplest and most effective ways to teach athletes how to produce force quickly, redirect it efficiently, and time that effort with precision.

Fred Duncan

75,423 görüntüleme • 1 yıl önce

Here are the TOP 3 peptides I swear by to stay more shredded at 44 than most 20-year-old athletes (after retatrutide). Make sure you watch till the end (then comment “ME” and I’ll send you my 70-page fat-loss peptide bible): *Must follow to receive the DM.* (For educational purposes only. Not medical advice or endorsement of human use. Peptides are for research purposes only.)
0:34

Here are the TOP 3 peptides I swear by to stay more shredded at 44 than most 20-year-old athletes (after retatrutide). Make sure you watch till the end (then comment “ME” and I’ll send you my 70-page fat-loss peptide bible): *Must follow to receive the DM.* (For educational purposes only. Not medical advice or endorsement of human use. Peptides are for research purposes only.)

Michael Morelli

53,234 görüntüleme • 8 ay önce

LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump
1:05

LET’S CHANGE YOUR ATHLETIC ABILITY FOREVER If your legs are NOT SPRINGS you’re holding back your athletic abilities Turn them into springs with these 18 exercises Save this post, use these in your training! Get better INSTANTLY 1. Forward bilateral pogo jump 2. Forward SL pogo jump 3. Pogo to frog jump 4. Repeat frog jump 5. Double hurdle to lateral jump 6. Repeat high hurdle jump 7. Quadruple pogo to box jump 8. Repeat maximal pogo jump 9. SL drop jump 10. Drop to vertical jump 11. Repeat low hurdle jump 12. Double box jump 13. Drop jump 14. Band assisted pogo jump 15. Rotational max pogo jump 16. Unilateral max SL pogo jump 17. Depth jump to broad jump 18. Drop jump to vertical jump

Gerry DeFilippo

47,778 görüntüleme • 4 ay önce

💬: Between being flirted with and flirting first, which would you choose? 🤍: Flirting first 💬: When you make the first move, how do you do it? Tell us 🤍: I walk up and say hi. Then I get to know them… Wait who are we talking about here? 👀 💬: I don’t know. Who are you talking about? 🤍: Umm… I don’t know either 💬: So, you make the first move, go up and say hi, then what? 🤍: Then I try to get closer to them, spend time with them… //I don’t know, these tactics sound familiar… SANTA VITAMIN ENRICHED #BobbiBrownTHxSANTA #PerthSanta
0:30

💬: Between being flirted with and flirting first, which would you choose? 🤍: Flirting first 💬: When you make the first move, how do you do it? Tell us 🤍: I walk up and say hi. Then I get to know them… Wait who are we talking about here? 👀 💬: I don’t know. Who are you talking about? 🤍: Umm… I don’t know either 💬: So, you make the first move, go up and say hi, then what? 🤍: Then I try to get closer to them, spend time with them… //I don’t know, these tactics sound familiar… SANTA VITAMIN ENRICHED #BobbiBrownTHxSANTA #PerthSanta

Mia 🦋⛅️

19,963 görüntüleme • 2 ay önce