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My favorite exercise? 🧐 It would probably have to be the Beast Position Kick Through. Why? — trunk (core) strength and stability — shoulder stability — rotational component — hip flexor engagement — both t spine and lower lumbar engagement — overall coordination

Nick Walker

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19,485 次观看 • 2 年前 •via X (Twitter)

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Why I believe ROTATIONAL exercises are MOST beneficial: — functional for daily tasks — uses all core muscles (transverse abdominals, obliques, lower abs, intercostals, lower lumbar) — creates strength AND power — improves stability, muscle development, and overall coordination

Why I believe ROTATIONAL exercises are MOST beneficial: — functional for daily tasks — uses all core muscles (transverse abdominals, obliques, lower abs, intercostals, lower lumbar) — creates strength AND power — improves stability, muscle development, and overall coordination

Nick Walker

27,827 次观看 • 2 年前

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

Coach Wayland | Performance Expert | Craftsman

162,921 次观看 • 2 年前

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Hip airplanes might be the single best exercise for runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.

Tim Roozendaal

75,573 次观看 • 4 个月前

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Coach Wayland | Performance Expert | Craftsman

228,142 次观看 • 3 年前

Here’s how I finally tackled my chronically tight hips! 🔄 1️⃣ The Weighted Hip Shift. This was a game changer, and adding weight allowed me to reach a deeper stretch and unlock greater mobility in my hips. 2️⃣ The Seated Good Morning. This provides a stretch in my lower back and hamstrings and strengthens these muscles through the full range of motion. It gave my posterior chain the attention it deserved — minus the stress on my spine. Together, these exercises transformed my flexibility and strength. It’s not just about lifting; it’s about training with intention 🌟 #hipmobility #stretching #mobilitytraining #backday #legworkout #legday

Here’s how I finally tackled my chronically tight hips! 🔄 1️⃣ The Weighted Hip Shift. This was a game changer, and adding weight allowed me to reach a deeper stretch and unlock greater mobility in my hips. 2️⃣ The Seated Good Morning. This provides a stretch in my lower back and hamstrings and strengthens these muscles through the full range of motion. It gave my posterior chain the attention it deserved — minus the stress on my spine. Together, these exercises transformed my flexibility and strength. It’s not just about lifting; it’s about training with intention 🌟 #hipmobility #stretching #mobilitytraining #backday #legworkout #legday

Fernando Lopez

61,053 次观看 • 1 年前

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.

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 次观看 • 3 个月前

President Trump just announced on Truth Social: Major Iran Deal to be signed tomorrow! 🇺🇸 “My Agreement with Iran is the exact opposite, A WALL TO NO NUCLEAR WEAPON! … The Deal is scheduled to get signed tomorrow, and immediately after it is signed, the Hormuz Strait is OPEN TO ALL. … We look forward to working with Iran, and the entire Middle East, long into the future.” — President Donald J. Trump The timing is especially interesting as this major development lands right as America’s 250th anniversary celebrations begin — a powerful moment for showcasing strength, stability, and renewed national pride. This America First approach focuses on peace through strength, preventing nuclear weapons, securing critical shipping routes like the Strait of Hormuz, and building toward long-term stability in the region. Trump continues delivering real results for America and the world. Strong leadership that puts American interests first! Wishing success for the signing on Sunday and continued progress toward lasting peace. (Video: AI)

President Trump just announced on Truth Social: Major Iran Deal to be signed tomorrow! 🇺🇸 “My Agreement with Iran is the exact opposite, A WALL TO NO NUCLEAR WEAPON! … The Deal is scheduled to get signed tomorrow, and immediately after it is signed, the Hormuz Strait is OPEN TO ALL. … We look forward to working with Iran, and the entire Middle East, long into the future.” — President Donald J. Trump The timing is especially interesting as this major development lands right as America’s 250th anniversary celebrations begin — a powerful moment for showcasing strength, stability, and renewed national pride. This America First approach focuses on peace through strength, preventing nuclear weapons, securing critical shipping routes like the Strait of Hormuz, and building toward long-term stability in the region. Trump continues delivering real results for America and the world. Strong leadership that puts American interests first! Wishing success for the signing on Sunday and continued progress toward lasting peace. (Video: AI)

Paul A. Szypula 🇺🇸

47,749 次观看 • 2 个月前

Any attack on the President is an attack on the millions of Zimbabweans who entrusted him with the responsibility to lead our nation in accordance with the Constitution of Zimbabwe. Leadership in a democracy is derived from the will of the people, and President Emmerson Dambudzo Mnangagwa was elected to serve and advance the interests of the nation. Those of us who believe in peace, stability, national unity, and progressive development will continue to stand firmly behind him. As Zimbabweans, we have a collective responsibility to support initiatives that promote economic growth, infrastructure development, investment, job creation, and the overall prosperity of our country. I will continue to stand with our Commander-in-Chief of the Zimbabwe Defence Forces, First Secretary of ZANU-PF, and President of the Republic of Zimbabwe, Emmerson Dambudzo Mnangagwa. My support is rooted in my belief that Zimbabwe's future is built through unity, hard work, constructive engagement, and a shared commitment to national development. Zimbabwe belongs to all of us, and it is our duty to work together in building a stronger, more prosperous, and more united nation for future generations. #NyikaInovakwaNeVeneVayo 🇿🇼

Any attack on the President is an attack on the millions of Zimbabweans who entrusted him with the responsibility to lead our nation in accordance with the Constitution of Zimbabwe. Leadership in a democracy is derived from the will of the people, and President Emmerson Dambudzo Mnangagwa was elected to serve and advance the interests of the nation. Those of us who believe in peace, stability, national unity, and progressive development will continue to stand firmly behind him. As Zimbabweans, we have a collective responsibility to support initiatives that promote economic growth, infrastructure development, investment, job creation, and the overall prosperity of our country. I will continue to stand with our Commander-in-Chief of the Zimbabwe Defence Forces, First Secretary of ZANU-PF, and President of the Republic of Zimbabwe, Emmerson Dambudzo Mnangagwa. My support is rooted in my belief that Zimbabwe's future is built through unity, hard work, constructive engagement, and a shared commitment to national development. Zimbabwe belongs to all of us, and it is our duty to work together in building a stronger, more prosperous, and more united nation for future generations. #NyikaInovakwaNeVeneVayo 🇿🇼

BaShona.

11,784 次观看 • 2 个月前

Both Saint George and Perseus slay a dragon that comes from the sea to rescue a princess who is about to be sacrificed. Both offer last-minute salvation and save the city and the kingdom from the creature. They each approach the monster from an elevated position, Perseus flying above it, and Saint George attacking from horseback. In both legends, the monster represents evil and is associated with the constellation Cetus, located below Pisces and Aquarius. It’s interesting that the story of Saint George was duplicated within the 700 years between the Late Antique Ice Age and the Little Ice Age, a timeline that might have been suspiciously added by the elite through the Gregorian calendar. I will write an article for my subscribers about this conspiracy, how and why these years may have been inserted and the stories duplicated. It will be for subscribers only, because a lot of simpletons are insulting me in the comments.

Both Saint George and Perseus slay a dragon that comes from the sea to rescue a princess who is about to be sacrificed. Both offer last-minute salvation and save the city and the kingdom from the creature. They each approach the monster from an elevated position, Perseus flying above it, and Saint George attacking from horseback. In both legends, the monster represents evil and is associated with the constellation Cetus, located below Pisces and Aquarius. It’s interesting that the story of Saint George was duplicated within the 700 years between the Late Antique Ice Age and the Little Ice Age, a timeline that might have been suspiciously added by the elite through the Gregorian calendar. I will write an article for my subscribers about this conspiracy, how and why these years may have been inserted and the stories duplicated. It will be for subscribers only, because a lot of simpletons are insulting me in the comments.

Open Minded Approach

48,885 次观看 • 8 个月前

One thing we are watching now is potential ERC (eyewall replacement cycle) beginning. Pressure / wind may have temporarily peaked. Some of the hurricane models have suggested multiple eyewall replacement cycles through Tuesday. For tonight, it is possible this eyewall replacement is quick then we see another dip even stronger overnight with lower pressure and even higher winds. These eyewall replacement cycles will have impacts on how the storm comes into FL Wednesday night. Eventually these should grow the eye and core with time. If the cycles are finished before it hits the wind shear, that could make it a little more resilient to the wind shear. A smaller eye and core probably gets bothered more by the dry air intrusion/wind shear that should be meeting up with #Milton late Wednesday off the Tampa coast. So, these cycles are important in the eventual core structure as it nears the coast late WED.

One thing we are watching now is potential ERC (eyewall replacement cycle) beginning. Pressure / wind may have temporarily peaked. Some of the hurricane models have suggested multiple eyewall replacement cycles through Tuesday. For tonight, it is possible this eyewall replacement is quick then we see another dip even stronger overnight with lower pressure and even higher winds. These eyewall replacement cycles will have impacts on how the storm comes into FL Wednesday night. Eventually these should grow the eye and core with time. If the cycles are finished before it hits the wind shear, that could make it a little more resilient to the wind shear. A smaller eye and core probably gets bothered more by the dry air intrusion/wind shear that should be meeting up with #Milton late Wednesday off the Tampa coast. So, these cycles are important in the eventual core structure as it nears the coast late WED.

Noah Bergren

111,627 次观看 • 1 年前

Is there any real "due diligence" done by the 🅰️people? All of their points seem empty, vague, and very handwavy, at least that's the feeling I get. It seems to be confirmed when it comes down to the facts, they try to apply that same vague speculatory mindset they use regarding Starlink, arriving at a conclusion that always seems to be wrong. How many guesses have been propagated as truth? How many small differences have been exaggerated so large that they become the very core of their position? Probably a lot, because the trend I see is to take a kernel of truth and cover it with heavy layers of lies and speculation. I like what ASTS is doing, but the community makes it pretty hard to know what's actually significant, and the truth is, it's pretty hard to tell until both constellations are built and delivering data to customers. The issue is that most of them likely have a huge amount of money riding on the company, so they'll take anything and go with it solely for the comfort factor.

Is there any real "due diligence" done by the 🅰️people? All of their points seem empty, vague, and very handwavy, at least that's the feeling I get. It seems to be confirmed when it comes down to the facts, they try to apply that same vague speculatory mindset they use regarding Starlink, arriving at a conclusion that always seems to be wrong. How many guesses have been propagated as truth? How many small differences have been exaggerated so large that they become the very core of their position? Probably a lot, because the trend I see is to take a kernel of truth and cover it with heavy layers of lies and speculation. I like what ASTS is doing, but the community makes it pretty hard to know what's actually significant, and the truth is, it's pretty hard to tell until both constellations are built and delivering data to customers. The issue is that most of them likely have a huge amount of money riding on the company, so they'll take anything and go with it solely for the comfort factor.

highfrequencyhertz

25,997 次观看 • 3 个月前

The New $HASHAI Website Is Live💥 Check it out! 👉 This redesign isn’t just a fresh look, our new site is purpose-built to guide users seamlessly through our ecosystem, converting curiosity into real engagement. 🔹A clearer, more intuitive breakdown of everything that Hash AI has to offer 🔹Deeper insight into what we have built over the past 15 months 🔹Optimised for both newcomers and long-term supporters As the first touchpoint for many, our website had to reflect the scale, progress, and ambition driving Hash AI. And now, it does. More updates to this new site will be coming soon, as we begin to rollout our upcoming tokenised RWAs.

The New $HASHAI Website Is Live💥 Check it out! 👉 This redesign isn’t just a fresh look, our new site is purpose-built to guide users seamlessly through our ecosystem, converting curiosity into real engagement. 🔹A clearer, more intuitive breakdown of everything that Hash AI has to offer 🔹Deeper insight into what we have built over the past 15 months 🔹Optimised for both newcomers and long-term supporters As the first touchpoint for many, our website had to reflect the scale, progress, and ambition driving Hash AI. And now, it does. More updates to this new site will be coming soon, as we begin to rollout our upcoming tokenised RWAs.

Hash AI

17,694 次观看 • 1 年前

The Biceps and Brachialis are strong decelerators of the elbow extension component of throwing which is why it is a common location for day 1 soreness ❤️Give yourself some soft tissue love with these Biceps Tack and Pump techniques + The Throwing Arm Myofascial Stretch 🔑Pin down the Biceps in a shortened position (bent elbow) and lengthen/glide it by maintaining pressure and extending the elbow. Work up and down the belly of the muscle 🔥 You can make this a little more specific to the biceps by adding in pronation with will elongate the biceps even further If the biceps shortens over time, there are two common outcomes: ⚾️ Loss of Elbow Extension Range of Motion ⚾️ Forward tipping of the throwing shoulder Neither are Ideal ** This needs to be done combined with a holistic approach of an S&C program and proper workload management as some common causes of this can be poor workload dosing or simply lack of strength

The Biceps and Brachialis are strong decelerators of the elbow extension component of throwing which is why it is a common location for day 1 soreness ❤️Give yourself some soft tissue love with these Biceps Tack and Pump techniques + The Throwing Arm Myofascial Stretch 🔑Pin down the Biceps in a shortened position (bent elbow) and lengthen/glide it by maintaining pressure and extending the elbow. Work up and down the belly of the muscle 🔥 You can make this a little more specific to the biceps by adding in pronation with will elongate the biceps even further If the biceps shortens over time, there are two common outcomes: ⚾️ Loss of Elbow Extension Range of Motion ⚾️ Forward tipping of the throwing shoulder Neither are Ideal ** This needs to be done combined with a holistic approach of an S&C program and proper workload management as some common causes of this can be poor workload dosing or simply lack of strength

Armored Heat

15,518 次观看 • 6 个月前

I can't believe how good this turned out. Recently, I put out my first physics paper proposing that life and the universe might be the result of a law governing how oscillators sync up and couple together. I find it beautiful, awe-inspiring, and deeply meaningful. It aligns with how I have always seen the world. It suggests that there is an arrow of negative entropy, a law governing how life forms in all of its complexity. Learning about it is intimidating. I am self-taught, and have struggled for months to understand and articulate the core concepts and framework. After I put out the paper, I was challenged by Danielle Fong 🔆 to make an 'explorable explanation'. A guide you can walk through, and which will hold your hand through each concept, equation, and principle. It was amazing to make. In fact, I plan to make many more covering the wide range of topics I have been researching and exploring. Both to help me, and because I believe that this is something the world needs right now. Link in comments

I can't believe how good this turned out. Recently, I put out my first physics paper proposing that life and the universe might be the result of a law governing how oscillators sync up and couple together. I find it beautiful, awe-inspiring, and deeply meaningful. It aligns with how I have always seen the world. It suggests that there is an arrow of negative entropy, a law governing how life forms in all of its complexity. Learning about it is intimidating. I am self-taught, and have struggled for months to understand and articulate the core concepts and framework. After I put out the paper, I was challenged by Danielle Fong 🔆 to make an 'explorable explanation'. A guide you can walk through, and which will hold your hand through each concept, equation, and principle. It was amazing to make. In fact, I plan to make many more covering the wide range of topics I have been researching and exploring. Both to help me, and because I believe that this is something the world needs right now. Link in comments

Parzival - ∞/89

23,099 次观看 • 4 个月前

Major European airlines including Lufthansa, Air France, and British Airways have pleaded with the authorities for urgent help. They want lower taxes, financial support, and permission to use Jet A fuel from the United States because of the jet fuel problems caused by the conflict in the Middle East. In March 2026 the carriers warned that ticket prices would go up by at least four percent even if the fighting ended before summer. The rises would be bigger if the situation dragged on. On April 10 it was announced that without a proper reopening of the Strait of Hormuz within three weeks there would be a serious fuel shortage. This would cause major damage to the economy. Airlines have already begun cutting their flight schedules. They are cancelling weaker routes, reducing frequencies, adding refuelling stops, and in some cases grounding aircraft. Jet fuel prices have more than doubled since the conflict started. Europe depends heavily on supplies that normally come through the strait. Some airlines had locked in lower fuel prices earlier through hedging. Those deals are now running out and the pressure is increasing. Passengers are facing higher fares, extra charges on long haul flights, and fewer choices overall. The situation is still tight. Even if shipping resumes through the strait, it could take months for supplies to return to normal because of damage in the region. Summer travel could see more disruption if things do not improve soon.

Major European airlines including Lufthansa, Air France, and British Airways have pleaded with the authorities for urgent help. They want lower taxes, financial support, and permission to use Jet A fuel from the United States because of the jet fuel problems caused by the conflict in the Middle East. In March 2026 the carriers warned that ticket prices would go up by at least four percent even if the fighting ended before summer. The rises would be bigger if the situation dragged on. On April 10 it was announced that without a proper reopening of the Strait of Hormuz within three weeks there would be a serious fuel shortage. This would cause major damage to the economy. Airlines have already begun cutting their flight schedules. They are cancelling weaker routes, reducing frequencies, adding refuelling stops, and in some cases grounding aircraft. Jet fuel prices have more than doubled since the conflict started. Europe depends heavily on supplies that normally come through the strait. Some airlines had locked in lower fuel prices earlier through hedging. Those deals are now running out and the pressure is increasing. Passengers are facing higher fares, extra charges on long haul flights, and fewer choices overall. The situation is still tight. Even if shipping resumes through the strait, it could take months for supplies to return to normal because of damage in the region. Summer travel could see more disruption if things do not improve soon.

Chay Bowes

25,021 次观看 • 4 个月前

Watch this crazy angle of Scottie Scheffler hitting a difficult pitch. What do you notice? I’ve watched it like 10 times and am now ready to go try this technique. My main takeaways: Face OPEN. Like way more open than I normally would have it. Steep takeaway. Keep it in front. Steep down. Hit the dirt! Don’t be afraid to take a divot on a short pitch. Aim conservatively. He was playing to avoid the big mistake. Lower expectations when out of position. This is a good result.

Watch this crazy angle of Scottie Scheffler hitting a difficult pitch. What do you notice? I’ve watched it like 10 times and am now ready to go try this technique. My main takeaways: Face OPEN. Like way more open than I normally would have it. Steep takeaway. Keep it in front. Steep down. Hit the dirt! Don’t be afraid to take a divot on a short pitch. Aim conservatively. He was playing to avoid the big mistake. Lower expectations when out of position. This is a good result.

Rick Golfs

1,193,772 次观看 • 4 个月前

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Most runners have underdeveloped internal rotation. That's why stretching your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.

Tim Roozendaal

19,915 次观看 • 3 个月前

SISSY SQUATS: The Underrated Quad Burner That’ll Leave You Questioning Your Life Choices Don’t let the name fool you—this old-school move is all fire and no fluff. It torches your quads, humbles your ego, and delivers that teardrop shape your leggings will thank you for. Why we’re obsessed: •Zero spinal load, maximum quad isolation •Strength through stretch = muscle magic •It’s a control freak’s dream (and a masochist’s favorite) Pro tip: Keep your chest tall, hips forward, and lower like you’ve got something to prove. Thankfully the Hedonism II, Negril has EVERYTHING you need to meet any health & fitness goal! Fair warning: stairs may be canceled tomorrow. #NaughtyGym #SissySquats #QuadGoals #LegDayIsForeplay #SexyStrong #functionalbodybuilding #hedogym

SISSY SQUATS: The Underrated Quad Burner That’ll Leave You Questioning Your Life Choices Don’t let the name fool you—this old-school move is all fire and no fluff. It torches your quads, humbles your ego, and delivers that teardrop shape your leggings will thank you for. Why we’re obsessed: •Zero spinal load, maximum quad isolation •Strength through stretch = muscle magic •It’s a control freak’s dream (and a masochist’s favorite) Pro tip: Keep your chest tall, hips forward, and lower like you’ve got something to prove. Thankfully the Hedonism II, Negril has EVERYTHING you need to meet any health & fitness goal! Fair warning: stairs may be canceled tomorrow. #NaughtyGym #SissySquats #QuadGoals #LegDayIsForeplay #SexyStrong #functionalbodybuilding #hedogym

Naughty Gym

20,683 次观看 • 1 年前