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No gym? No problem! 🍑💪 Try this simple at-home glute routine to build and tone using whatever weights you have on hand: 1️⃣ Squats 2️⃣ Sumo Deadlifts 3️⃣ Romanian Deadlifts (RDLs) 4️⃣ Reverse Lunges 5️⃣ Glute Bridges ⏱ Structure: 4 Rounds | 20 Seconds Work per exercise Consistency is... show more

Stronggevity

7,007 subscribers

1,971,823 Aufrufe • vor 1 Monat •via X (Twitter)

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29 Kommentare

Profilbild von Mateus Nael

Mateus Naelvor 1 Monat

Quick question. Is it better to time 40 seconds or count 10 reps? Does this apply to all exercises or just leg days? If I wanted to do 40 seconds on a chest press machine, would that be better than doing 10 reps, for example? Thank you

Profilbild von Stronggevity

Stronggevityvor 1 Monat

Spot on question. At the end of the day, reps and time are very similar since counting reps is just another way of timing a set. The real key to muscle growth is proximity to failure. you need to be struggling on those final reps or seconds. If it's getting too easy, increase the weight..

Profilbild von Stronggevity

Stronggevityvor 1 Monat

@lekbonito Exacto. Si aumentas el peso, solo busca el número de reps que te desafíe al máximo sin arriesgar tu salud ni lesionarte. Una vez que ganes más fuerza, podrás ir subiendo la carga poco a poco. ¡La clave es el progreso seguro!

Profilbild von AMERIICAN REQUIEM Stan

AMERIICAN REQUIEM Stanvor 1 Monat

His before and after both look great

Profilbild von Shaw_kt

Shaw_ktvor 1 Monat

Fg

Profilbild von Fabriziooy romariyoro

Fabriziooy romariyorovor 1 Monat

The best

Profilbild von ︎ ︎ ︎

︎ ︎ ︎vor 1 Monat

Kinda gay he knows how to build an ass

Profilbild von Lawrence Khumalo{Pro Fitness & Bodybuilding Coach}

Lawrence Khumalo{Pro Fitness & Bodybuilding Coach}vor 1 Monat

Best health died for a bodybuilder with every nutrition.

Profilbild von dilara

dilaravor 1 Monat

I‘m doing always squats and glute bridges,those two are the most effective💪🏻

Profilbild von Stronggevity

Stronggevityvor 1 Monat

Love that! 😊 One tip: if glute growth is your goal, don't rely on just two exercises forever. Rotate in hip thrusts, RDLs, and single-leg movements to keep challenging your muscles and avoid plateaus.

Profilbild von dilara

dilaravor 1 Monat

Thank you for your helpful advice😊

Profilbild von Aderibigbe 🤣🤣ZOOM ❤️🦅

Aderibigbe 🤣🤣ZOOM ❤️🦅vor 12 Tagen

@DChizzy92546

Profilbild von HADDAD Michel

HADDAD Michelvor 1 Monat

sumo deadlifts with a backpack full of books hits surprisingly hard

Profilbild von Huem4n

Huem4nvor 1 Monat

👊

Profilbild von Inoa2020

Inoa2020vor 1 Monat

Idiot try teaching us, even they have mom ass....ahhahha.

Profilbild von cm

cmvor 1 Monat

Estes exercícios podem ser feitos por mulheres mais velhas?

Profilbild von فاروسي

فاروسيvor 1 Monat

واه

Profilbild von Aderibigbe 🤣🤣ZOOM ❤️🦅

Aderibigbe 🤣🤣ZOOM ❤️🦅vor 12 Tagen

@DChizzy92546 Okay

Profilbild von Kaching

Kachingvor 1 Monat

If that’s true where’s your your butt result pics?

Profilbild von Oleg

Olegvor 1 Monat

This will maintain or activate your glutes, not build them like in the thumbnail.

Profilbild von Jack

Jackvor 1 Monat

ini termasuk legday gak sih?

Profilbild von Health Universe

Health Universevor 1 Monat

A solid routine—simple, effective, and no fancy equipment needed. Just keep the form clean, especially on the deadlifts and lunges.

Profilbild von @LekkiBoatcruise 🚢⛵

@LekkiBoatcruise 🚢⛵vor 1 Monat

Nice one

Profilbild von Fabriziooy romariyoro

Fabriziooy romariyorovor 1 Monat

The best way

Profilbild von hasm

hasmvor 1 Monat

That great thing

Profilbild von Informer

Informervor 1 Monat

Records #Fıfaworldcup2026 #MESSI

Profilbild von chino

chinovor 1 Monat

Alguien que traduzca cuanto dice

Profilbild von Happy Singh

Happy Singhvor 1 Monat

Good

Profilbild von Matthew Springhall

Matthew Springhallvor 1 Monat

been doing bridges with just a couch cushion for resistance and honestly they still burn after round 3

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Alex Bernier

696,634 Aufrufe • vor 3 Jahren

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11,651 Aufrufe • vor 1 Monat

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gaut

231,544 Aufrufe • vor 1 Jahr

This landing page structure made us $250,000 1️⃣ Hero block: • Heading 1 (Your value proposition) • Product description (2 sentences on how your product will deliver the promised value) • Product visual (juicy video demo or a product screenshot with added context) • One big CTA-button • Quick social proof (faces of 5 customers / one short testimonial) 2️⃣ Problem agitation: • Point A of your ideal customer that they hate • Specific negative consequences of not solving the problem 3️⃣ Transformation: • Point B of your ideal customer that they desire • Specific positive benefits of completing this transformation 4️⃣ Social proof: • 5-7 testimonials from satisfied users • Include a photo and their role • Bonus points for getting endorsements from opinion leaders 5️⃣ Features: • 3/4-step how it works or 3/4 power features • 0 technical language and minimum details • Focus on the benefits of using each feature 6️⃣ About us: • Why you build this tool • What else have you built before • What media have written about your product (Product Hunt, Indie Hackers, There is an AI for that, etc.) 7️⃣ Pricing: • 2-3 pricing plans: downsell, main offer, upsell • 3-5 plan conditions with the focus on benefits • Transparent refund policy and information about the monetization model (subscription / one-time payment / 90-day pass) 8️⃣ FAQ: • 5-7 tough objections answered in a straightforward manner • No BS ("Is your product that good?" / "Does it truly work for everyone?") 9️⃣ Final CTA: • Repeat your value proposition • Finish with a big CTA button Need a personalized version? Here is how you can do it in FounderPal 👇

This landing page structure made us $250,000 1️⃣ Hero block: • Heading 1 (Your value proposition) • Product description (2 sentences on how your product will deliver the promised value) • Product visual (juicy video demo or a product screenshot with added context) • One big CTA-button • Quick social proof (faces of 5 customers / one short testimonial) 2️⃣ Problem agitation: • Point A of your ideal customer that they hate • Specific negative consequences of not solving the problem 3️⃣ Transformation: • Point B of your ideal customer that they desire • Specific positive benefits of completing this transformation 4️⃣ Social proof: • 5-7 testimonials from satisfied users • Include a photo and their role • Bonus points for getting endorsements from opinion leaders 5️⃣ Features: • 3/4-step how it works or 3/4 power features • 0 technical language and minimum details • Focus on the benefits of using each feature 6️⃣ About us: • Why you build this tool • What else have you built before • What media have written about your product (Product Hunt, Indie Hackers, There is an AI for that, etc.) 7️⃣ Pricing: • 2-3 pricing plans: downsell, main offer, upsell • 3-5 plan conditions with the focus on benefits • Transparent refund policy and information about the monetization model (subscription / one-time payment / 90-day pass) 8️⃣ FAQ: • 5-7 tough objections answered in a straightforward manner • No BS ("Is your product that good?" / "Does it truly work for everyone?") 9️⃣ Final CTA: • Repeat your value proposition • Finish with a big CTA button Need a personalized version? Here is how you can do it in FounderPal 👇

Dan Kulkov

67,411 Aufrufe • vor 2 Jahren

✅ BIGGEST CONFIRMED AIRDROP Sign- DON'T MISS OUT! 🪂 ● Funding: $28M ● Completely FREE – No investment required ● Soulbound Token (SBT) Rewards 🚀 How to Participate: 1️⃣ Visit: 2️⃣ Connect your X account 3️⃣ Read the OrangePrint for insights 4️⃣ Create your Signature on Sign 5️⃣ Join the Sunglasses Maker: Upload an image & add Sign glasses 🎯 Earn SBTs (Soul Bound Tokens) by Contributing: 🔶 Engage with Sign & EthSign 🔶 Join Daily Activities → Create content, engage, or build on Sign 🔶 Get Signed by Interns → Increase engagement to get recognized 🔶 Already 4000 SBTs have been distributed! (📌 SBT = Soul Bound Token, a non-transferable NFT) 💡 Why Join? ● Sign is the largest token airdrop system in blockchain history! ● Backed by $28M in funding & supported by industry leaders like CZ & SpaceX investors. ● Airdrop participants will have early access to future opportunities. 🔸 Also, we are Early Users! I joined this opportunity very early, and I have also made a guide video on my YouTube channel. You can check it out if you want! 🎥👀👇 🔥 Act Fast! Earn Genuinely, Contribute Genuinely! 🫰

✅ BIGGEST CONFIRMED AIRDROP Sign- DON'T MISS OUT! 🪂 ● Funding: $28M ● Completely FREE – No investment required ● Soulbound Token (SBT) Rewards 🚀 How to Participate: 1️⃣ Visit: 2️⃣ Connect your X account 3️⃣ Read the OrangePrint for insights 4️⃣ Create your Signature on Sign 5️⃣ Join the Sunglasses Maker: Upload an image & add Sign glasses 🎯 Earn SBTs (Soul Bound Tokens) by Contributing: 🔶 Engage with Sign & EthSign 🔶 Join Daily Activities → Create content, engage, or build on Sign 🔶 Get Signed by Interns → Increase engagement to get recognized 🔶 Already 4000 SBTs have been distributed! (📌 SBT = Soul Bound Token, a non-transferable NFT) 💡 Why Join? ● Sign is the largest token airdrop system in blockchain history! ● Backed by $28M in funding & supported by industry leaders like CZ & SpaceX investors. ● Airdrop participants will have early access to future opportunities. 🔸 Also, we are Early Users! I joined this opportunity very early, and I have also made a guide video on my YouTube channel. You can check it out if you want! 🎥👀👇 🔥 Act Fast! Earn Genuinely, Contribute Genuinely! 🫰

wyne

12,693 Aufrufe • vor 1 Jahr

50% of my consulting work right now is helping companies use open-source models at scale. Everyone knows how to use an open-source LLM on their computers, but it's really hard to do this at scale for thousands of users. Here is how this plays out: 1. A team builds a prototype using DeepSeek. 2. Everything looks good. It works! 3. They follow an online guide to deploy the model online. 4. They ask 10 users to try the app. 5. Latency spikes everywhere. 6. The entire system halts. 7. They blame DeepSeek and try again using a new model. The problem is always with scaling inference, not the model. Here is one recommendation I give companies: Check out Nebius Token Factory if you don't want to ever think about deploying an open-source model again. This is a managed inference platform for deploying open-source LLMs at scale. This is not for prototypes or research experiments. This is for when you have a real application with real users. Three important notes about Token Factory: • You have complete control over how inference runs. • You have predictable tail latency (P99, not averages). • No surprise costs when you scale up. You can preplan your budget. Check it out here: Here are two codes you can use to get 100 hours of GPU usage on me: ymJLFa2ARYSKEdqb AdckcZaYjm7KqYY7 Thanks to the Nebius team for their continuous partnership.

50% of my consulting work right now is helping companies use open-source models at scale. Everyone knows how to use an open-source LLM on their computers, but it's really hard to do this at scale for thousands of users. Here is how this plays out: 1. A team builds a prototype using DeepSeek. 2. Everything looks good. It works! 3. They follow an online guide to deploy the model online. 4. They ask 10 users to try the app. 5. Latency spikes everywhere. 6. The entire system halts. 7. They blame DeepSeek and try again using a new model. The problem is always with scaling inference, not the model. Here is one recommendation I give companies: Check out Nebius Token Factory if you don't want to ever think about deploying an open-source model again. This is a managed inference platform for deploying open-source LLMs at scale. This is not for prototypes or research experiments. This is for when you have a real application with real users. Three important notes about Token Factory: • You have complete control over how inference runs. • You have predictable tail latency (P99, not averages). • No surprise costs when you scale up. You can preplan your budget. Check it out here: Here are two codes you can use to get 100 hours of GPU usage on me: ymJLFa2ARYSKEdqb AdckcZaYjm7KqYY7 Thanks to the Nebius team for their continuous partnership.

Santiago

48,605 Aufrufe • vor 7 Monaten

Brian Armstrong explains how he built Coinbase on nights and weekends while working at Airbnb Brian first advises those who are currently employed to not build your project on company hours or on your company laptop: “If you build it on company time or on the company hardware, the company probably owns the IP.” Then he describes his schedule for working on Coinbase while still working full-time at Airbnb. “I would often work [at Airbnb] until 7pm. I’d come home, eat dinner, and then I would work from 8pm to midnight. I would do that maybe 3-4 days a week on weekdays. And then on the weekend I’d work Sunday afternoon for 7-8 hours.” Brian did this consistently for about a year and a half until Coinbase was far enough along for him to get seed funding from Y Combinator. “It sucked. I mean I was tired after the full day of work [at Airbnb]. But this is where determination comes in… At that moment in time, I was in my late 20s, and I was like, ‘I really want to try to build something important in the world.’” When asked how he maintained friendships during this time, Brian replies: “I was pretty intense about it. I would say I sacrificed friendships for it. It’s not like I was just never responding to people, but I’ve seen this happen to various people. They get to a certain point in their life. Sometimes they turn a certain age where they thought they would have more done by then or maybe someone in their family passes away and they’re like, Oh my god, time is finite. It’s precious. And something happens where they’re like, ‘I’m going to get this done, no matter the cost.’” Brian tells those out there who might be in a similar situation: “Go hard at it. Finish your book. Launch your thing. Just start doing stuff - and even if you don’t know what to do, just do anything, because action will produce information and it’ll help you get to the right thing.” Video source: Steven Bartlett (2022)

Brian Armstrong explains how he built Coinbase on nights and weekends while working at Airbnb Brian first advises those who are currently employed to not build your project on company hours or on your company laptop: “If you build it on company time or on the company hardware, the company probably owns the IP.” Then he describes his schedule for working on Coinbase while still working full-time at Airbnb. “I would often work [at Airbnb] until 7pm. I’d come home, eat dinner, and then I would work from 8pm to midnight. I would do that maybe 3-4 days a week on weekdays. And then on the weekend I’d work Sunday afternoon for 7-8 hours.” Brian did this consistently for about a year and a half until Coinbase was far enough along for him to get seed funding from Y Combinator. “It sucked. I mean I was tired after the full day of work [at Airbnb]. But this is where determination comes in… At that moment in time, I was in my late 20s, and I was like, ‘I really want to try to build something important in the world.’” When asked how he maintained friendships during this time, Brian replies: “I was pretty intense about it. I would say I sacrificed friendships for it. It’s not like I was just never responding to people, but I’ve seen this happen to various people. They get to a certain point in their life. Sometimes they turn a certain age where they thought they would have more done by then or maybe someone in their family passes away and they’re like, Oh my god, time is finite. It’s precious. And something happens where they’re like, ‘I’m going to get this done, no matter the cost.’” Brian tells those out there who might be in a similar situation: “Go hard at it. Finish your book. Launch your thing. Just start doing stuff - and even if you don’t know what to do, just do anything, because action will produce information and it’ll help you get to the right thing.” Video source: Steven Bartlett (2022)

Startup Archive

1,094,111 Aufrufe • vor 5 Monaten

WELCOME EMI ANY BACK HOME #EmiAnyFMGuangzhou 🕹️ TRUE or FALSE 🦊: 1️⃣ "Since morning, I've already had 3 cups of coffee". Yes or no? 🦊: Yes or no? Yes or no, yes or no, yes or no~ 🎵 🦊: 3, 2, 1, no! 🦊: Only 2 😆 🦊: 2️⃣ Next! I– oh! You guys (the ppl who answered incorrectly) are out! Bye bye, bye bye~! You guys are out. You lost. 🦊: Okay, next! This question is serious, okay? 🦊: "I go to the gym every day". 🦊: No? Yes! 💪🏼 🎤: And the answer is? 🦊: No 😆 🦊: 3️⃣ Ooh! Number 3! Next question. This one is a secret. "I have a small birthmark on the right side of my chest". 🗣️: Yes! 🦊: "The right side". 🗣️: Yes! 🦊: 🤨 👥: (everyone standing at TRUE) 🦊: You guys won't get to play anymore bc it's on the left side! 🦊: (reveals left side... it's not there) 🦊: Hey! It's on the right!!! 😂 🦊: Since when was it on the right side? 🦊: That's correct. I thought it was on the left 😆 🦊: 4️⃣ Next question. Is this the last one? No. Okay. "I have a dog named Choyu". 🦊: Yes! 🦊: 5️⃣ Last question. "I don't eat beef". 🗣️: False! 👥: (everyone standing at FALSE) 🦊: Sure? You sure? Okay. Yes, that's correct. I don't eat beef. Wait, shouldn't that be on this (true) side? 🎤: You don't eat beef? 🦊: I don't. I don't, so the correct one is this side. 🦊: Oh, did they think not eating beef had to stand on that side? 🎤: They thought this side was that you eat beef. 🦊: So they misunderstood. Do you think I eat beef or not? 🦊: If you don't think I eat beef then it's this side. 🎤: They misunderstood. 🦊: Ahh, they misunderstood. That's okay.

WELCOME EMI ANY BACK HOME #EmiAnyFMGuangzhou 🕹️ TRUE or FALSE 🦊: 1️⃣ "Since morning, I've already had 3 cups of coffee". Yes or no? 🦊: Yes or no? Yes or no, yes or no, yes or no~ 🎵 🦊: 3, 2, 1, no! 🦊: Only 2 😆 🦊: 2️⃣ Next! I– oh! You guys (the ppl who answered incorrectly) are out! Bye bye, bye bye~! You guys are out. You lost. 🦊: Okay, next! This question is serious, okay? 🦊: "I go to the gym every day". 🦊: No? Yes! 💪🏼 🎤: And the answer is? 🦊: No 😆 🦊: 3️⃣ Ooh! Number 3! Next question. This one is a secret. "I have a small birthmark on the right side of my chest". 🗣️: Yes! 🦊: "The right side". 🗣️: Yes! 🦊: 🤨 👥: (everyone standing at TRUE) 🦊: You guys won't get to play anymore bc it's on the left side! 🦊: (reveals left side... it's not there) 🦊: Hey! It's on the right!!! 😂 🦊: Since when was it on the right side? 🦊: That's correct. I thought it was on the left 😆 🦊: 4️⃣ Next question. Is this the last one? No. Okay. "I have a dog named Choyu". 🦊: Yes! 🦊: 5️⃣ Last question. "I don't eat beef". 🗣️: False! 👥: (everyone standing at FALSE) 🦊: Sure? You sure? Okay. Yes, that's correct. I don't eat beef. Wait, shouldn't that be on this (true) side? 🎤: You don't eat beef? 🦊: I don't. I don't, so the correct one is this side. 🦊: Oh, did they think not eating beef had to stand on that side? 🎤: They thought this side was that you eat beef. 🦊: So they misunderstood. Do you think I eat beef or not? 🦊: If you don't think I eat beef then it's this side. 🎤: They misunderstood. 🦊: Ahh, they misunderstood. That's okay.

K-bab

123,628 Aufrufe • vor 4 Monaten

WHILE YOU SLEPT - Jan 4, 2026 Here are the top stories you missed, While You Slept (If you like this content and our work, help it grow by subscribing for $5/month to Mossad Commentary) 1️⃣ ABBAS ENTERS YEAR 22 Palestinian Authority leader Mahmoud Abbas is set to begin his 22nd year in office, despite being elected to a four-year term. No elections have been held since. 2️⃣ IRONY IN MANHATTAN Maduro’s case will be overseen by Senior U.S. District Judge Alvin Hellerstein, a 92-year-old Orthodox Jew, as NYC Mayor Zohran Mamdani moves to roll back protections for Jewish communities. 3️⃣ HAMAS TIGHTENS GRIP ON GAZA Israeli security officials warn Hamas is exploiting humanitarian aid to control Gaza’s population, fund recruitment, and rebuild its civilian governance infrastructure. 4️⃣ IRAN PROTESTS CONTINUE Reports from inside Iran indicate overnight security sweeps and targeted arrests as protests persist and chants against Supreme Leader Ali Khamenei resurface. 5️⃣ JUDEA & SAMARIA GROWTH SURGES The population in Judea and Samaria has surpassed 541,000, growing by roughly 21,000 to 24,000 people annually. The IDF says the area requiring protection has nearly doubled during the war. Stay connected, follow and subscribe. Mossad Commentary

WHILE YOU SLEPT - Jan 4, 2026 Here are the top stories you missed, While You Slept (If you like this content and our work, help it grow by subscribing for $5/month to Mossad Commentary) 1️⃣ ABBAS ENTERS YEAR 22 Palestinian Authority leader Mahmoud Abbas is set to begin his 22nd year in office, despite being elected to a four-year term. No elections have been held since. 2️⃣ IRONY IN MANHATTAN Maduro’s case will be overseen by Senior U.S. District Judge Alvin Hellerstein, a 92-year-old Orthodox Jew, as NYC Mayor Zohran Mamdani moves to roll back protections for Jewish communities. 3️⃣ HAMAS TIGHTENS GRIP ON GAZA Israeli security officials warn Hamas is exploiting humanitarian aid to control Gaza’s population, fund recruitment, and rebuild its civilian governance infrastructure. 4️⃣ IRAN PROTESTS CONTINUE Reports from inside Iran indicate overnight security sweeps and targeted arrests as protests persist and chants against Supreme Leader Ali Khamenei resurface. 5️⃣ JUDEA & SAMARIA GROWTH SURGES The population in Judea and Samaria has surpassed 541,000, growing by roughly 21,000 to 24,000 people annually. The IDF says the area requiring protection has nearly doubled during the war. Stay connected, follow and subscribe. Mossad Commentary

Mossad Commentary

43,962 Aufrufe • vor 8 Monaten

Best ⚾ Pitcher Mobility Drill A common problem for baseball pitchers is the gradual tightness and loss of ROM in the shoulder over the course of the game and season. The goal is to restore mobility BEFORE your athlete picks up a ball and then maintain it. Try the “2-Out Drill” to warm up your athlete before pitching and to maintain mobility between innings throughout a game. 👇 Here it is: 1️⃣ Static Stretches - you want to start with these and hold each pose for only about 3 seconds. Exercises like the cross-body stretch and wrist flexion. 2️⃣ Rotator Cuff Activation Drills - these will really fire up the rotator cuff and warm it up. Perform 5 circles forward and 5 circles back in both large circles and small circles. 3️⃣ Movement Prep - here you really want to get dynamic, with cross-body hugs, swims, and field goals, about 5 each. 4️⃣ Trunk Rotation - Lastly, we’re going to work on trunk rotation drills This entire drill might take 1-2 minutes but has been shown scientifically to improve ROM and performance over the course of a game. It’s designed to be quick enough to do for pitchers in the dugout when there are two outs and they are getting ready to head back out. Want to work with professional baseball players? Check out my online course and become a Baseball Rehab Specialist: Reference: Escamilla RF, Yamashiro K, Mikla T, Collins J, Lieppman K, Andrews JR. Effects of a Short-Duration Stretching Drill After Pitching on Elbow and Shoulder Range of Motion in Professional Baseball Pitchers. Am J Sports Med. 2017 Mar;45(3):692-700. doi: 10.1177/0363546516671943. Epub 2016 Nov 4. PMID: 27810848. #physio #movement #personaltrainer #correctiveexercise #fitness #mobility #sportsrehab #DPTstudent #prehab #athletictrainer #physicaltherapy #DPT #shoulderrehab #physicaltherapist #chiropractic #shoulderpt #movebetter #shouldertherapy #chiro #exercise #strengthandconditioning #performanceTherapy #physiotherapy #fitness

Best ⚾ Pitcher Mobility Drill A common problem for baseball pitchers is the gradual tightness and loss of ROM in the shoulder over the course of the game and season. The goal is to restore mobility BEFORE your athlete picks up a ball and then maintain it. Try the “2-Out Drill” to warm up your athlete before pitching and to maintain mobility between innings throughout a game. 👇 Here it is: 1️⃣ Static Stretches - you want to start with these and hold each pose for only about 3 seconds. Exercises like the cross-body stretch and wrist flexion. 2️⃣ Rotator Cuff Activation Drills - these will really fire up the rotator cuff and warm it up. Perform 5 circles forward and 5 circles back in both large circles and small circles. 3️⃣ Movement Prep - here you really want to get dynamic, with cross-body hugs, swims, and field goals, about 5 each. 4️⃣ Trunk Rotation - Lastly, we’re going to work on trunk rotation drills This entire drill might take 1-2 minutes but has been shown scientifically to improve ROM and performance over the course of a game. It’s designed to be quick enough to do for pitchers in the dugout when there are two outs and they are getting ready to head back out. Want to work with professional baseball players? Check out my online course and become a Baseball Rehab Specialist: Reference: Escamilla RF, Yamashiro K, Mikla T, Collins J, Lieppman K, Andrews JR. Effects of a Short-Duration Stretching Drill After Pitching on Elbow and Shoulder Range of Motion in Professional Baseball Pitchers. Am J Sports Med. 2017 Mar;45(3):692-700. doi: 10.1177/0363546516671943. Epub 2016 Nov 4. PMID: 27810848. #physio #movement #personaltrainer #correctiveexercise #fitness #mobility #sportsrehab #DPTstudent #prehab #athletictrainer #physicaltherapy #DPT #shoulderrehab #physicaltherapist #chiropractic #shoulderpt #movebetter #shouldertherapy #chiro #exercise #strengthandconditioning #performanceTherapy #physiotherapy #fitness

Mike Reinold

25,726 Aufrufe • vor 1 Jahr

🚨 Massive EPF Change from July 1st! More salary in hand? 🤔💸 Your take-home salary is changing! 🚨 The EPFO has officially overhauled its rules, impacting every salaried employee in India. Here is exactly what happens to your money: 1️⃣ The ₹1,800 Cap: Mandatory EPF deduction is now strictly capped at 12% of a ₹15,000 basic ceiling—meaning just ₹1,800/month. Anything above this is now completely VOLUNTARY. 2️⃣ More Cash in Hand: If your basic salary is high, your mandatory PF deduction drops significantly. You instantly get more disposable income every month! 3️⃣ 13 Rules Merged into 3: Withdrawing your money is now incredibly simple. The EPFO collapsed complex categories into 3 straightforward windows: Essential Needs, Housing, and Financial Distress. 4️⃣ The 12-Month Rule: No more waiting 5–7 years for milestone advances. A flat 12-month service rule now applies. 5️⃣ 25% Safety Lock: To protect your retirement, 25% of your total balance is permanently "ring-fenced" and cannot be touched for advances. 👇 Big Question: What are you going to do with your extra monthly take-home cash? Keep putting it into Voluntary PF (VPF) for safe returns, or route it into Mutual Funds/SIPs? Let me know in the comments! #EPF #EPFO #Salary #PersonalFinance #EPFRules #RetirementPlanning #InvestmentTips #SalariedEmployee #MoneyManagement #FinancialFreedom #IndiaFinance #MoneyPurse

🚨 Massive EPF Change from July 1st! More salary in hand? 🤔💸 Your take-home salary is changing! 🚨 The EPFO has officially overhauled its rules, impacting every salaried employee in India. Here is exactly what happens to your money: 1️⃣ The ₹1,800 Cap: Mandatory EPF deduction is now strictly capped at 12% of a ₹15,000 basic ceiling—meaning just ₹1,800/month. Anything above this is now completely VOLUNTARY. 2️⃣ More Cash in Hand: If your basic salary is high, your mandatory PF deduction drops significantly. You instantly get more disposable income every month! 3️⃣ 13 Rules Merged into 3: Withdrawing your money is now incredibly simple. The EPFO collapsed complex categories into 3 straightforward windows: Essential Needs, Housing, and Financial Distress. 4️⃣ The 12-Month Rule: No more waiting 5–7 years for milestone advances. A flat 12-month service rule now applies. 5️⃣ 25% Safety Lock: To protect your retirement, 25% of your total balance is permanently "ring-fenced" and cannot be touched for advances. 👇 Big Question: What are you going to do with your extra monthly take-home cash? Keep putting it into Voluntary PF (VPF) for safe returns, or route it into Mutual Funds/SIPs? Let me know in the comments! #EPF #EPFO #Salary #PersonalFinance #EPFRules #RetirementPlanning #InvestmentTips #SalariedEmployee #MoneyManagement #FinancialFreedom #IndiaFinance #MoneyPurse

Money Purse {మనీ పర్స్ }

28,174 Aufrufe • vor 2 Monaten

If you’ve never been to Hedonism II, Negril OR you’ve been and are looking for another chance…join US! Naughty Gym is doing our FULL Resort takeover, “Be Better At Being Bad” week January 4-11, 2025! We call it the fittest party in the lifestyle and here is what ‘FITNESS’ means to us: 1️⃣ Loving ourselves unconditionally, just as we are. We are unique, diverse, and oh-so-worthy of love and acceptance. 2️⃣ Moving our bodies joyfully, without judgment. Dance, swim, run, play pickleball, lift weights, make whoopie—do what brings you happiness and makes your soul soar! 3️⃣ Listening to our bodies, because they are our most trusted guides. Rest when needed, push boundaries when ready, and prioritize self-care always. 4️⃣ Celebrating progress, no matter how small. Each step, each effort, each personal achievement is a victory worth acknowledging and celebrating. 5️⃣ Embracing inclusivity and supporting others on their fitness journeys. We’re all in this together. Book NOW! #hedo #hedonism #hedonism2 #lifestyleresort #takeover #travel #naughtygym #jamaica #fit #health #wellness #fitness #friendship #community #fun #polyamory #openrelationship #openrelationships #swingtok #polytok #explore #explorepage #fy

If you’ve never been to Hedonism II, Negril OR you’ve been and are looking for another chance…join US! Naughty Gym is doing our FULL Resort takeover, “Be Better At Being Bad” week January 4-11, 2025! We call it the fittest party in the lifestyle and here is what ‘FITNESS’ means to us: 1️⃣ Loving ourselves unconditionally, just as we are. We are unique, diverse, and oh-so-worthy of love and acceptance. 2️⃣ Moving our bodies joyfully, without judgment. Dance, swim, run, play pickleball, lift weights, make whoopie—do what brings you happiness and makes your soul soar! 3️⃣ Listening to our bodies, because they are our most trusted guides. Rest when needed, push boundaries when ready, and prioritize self-care always. 4️⃣ Celebrating progress, no matter how small. Each step, each effort, each personal achievement is a victory worth acknowledging and celebrating. 5️⃣ Embracing inclusivity and supporting others on their fitness journeys. We’re all in this together. Book NOW! #hedo #hedonism #hedonism2 #lifestyleresort #takeover #travel #naughtygym #jamaica #fit #health #wellness #fitness #friendship #community #fun #polyamory #openrelationship #openrelationships #swingtok #polytok #explore #explorepage #fy

Naughty Gym

193,484 Aufrufe • vor 2 Jahren

At HumanLayer, we’re on a mission to solve the AI slop code problem. In 2025 we open-sourced our Research, Plan, Implement framework, now deployed inside fortune 500s like Block and Uber - places where shipping slop is just not an option And that was just the beginning. Today, we’re opening access to HumanLayer - an Agentic IDE, collaboration platform, and building blocks for your software factory. HumanLayer enables engineers solving hard problems in complex codebases to: > move 2-3x faster across the entire SDLC (not just coding) > maintain rigorous standards for system architecture and program design Hundreds of engineers at companies of all sizes are already using HumanLayer to ship fast without sacrificing quality. I'm excited to invite you to try humanlayer today at and I'm even more excited to see what you build. Kyle Mistele 🏴‍☠️ and I are deeply grateful to our team, our customers who give us so much incredible energy and feedback, our investors who have always been in our corner, and our friends and family who have supported us along this crazy journey if you're a staff or principal engineer trying to make AI coding work at scale for your team, we'd love to hear from you as swyx likes to say - let's make this the year of no more slop

At HumanLayer, we’re on a mission to solve the AI slop code problem. In 2025 we open-sourced our Research, Plan, Implement framework, now deployed inside fortune 500s like Block and Uber - places where shipping slop is just not an option And that was just the beginning. Today, we’re opening access to HumanLayer - an Agentic IDE, collaboration platform, and building blocks for your software factory. HumanLayer enables engineers solving hard problems in complex codebases to: > move 2-3x faster across the entire SDLC (not just coding) > maintain rigorous standards for system architecture and program design Hundreds of engineers at companies of all sizes are already using HumanLayer to ship fast without sacrificing quality. I'm excited to invite you to try humanlayer today at and I'm even more excited to see what you build. Kyle Mistele 🏴‍☠️ and I are deeply grateful to our team, our customers who give us so much incredible energy and feedback, our investors who have always been in our corner, and our friends and family who have supported us along this crazy journey if you're a staff or principal engineer trying to make AI coding work at scale for your team, we'd love to hear from you as swyx likes to say - let's make this the year of no more slop

dex

400,537 Aufrufe • vor 2 Monaten

Becoming a multimillionaire at any age is easy. Here are the literal steps: 1) Move to Vietnam. Rent a mansion in a rural province for a $346 a month. 2) Find an online, W2 job to cover your rock-bottom costs of living, while living in absolute luxury, and being legally exempt from taxes on your income. 3) You are allowed to do 4 things: a. Work on your business. b. Read. c. Work out. d. Start a harem 4) Do nothing else till you're making $50,000 a month. 5) Rotate with a new country of your choice every 3 months to void all territorial tax The end. Do this and you'll: a. Have endless time to work on your craft. b. Enjoy it, because your brain will have nothing else to latch onto. This is the most surefire, near-guaranteed way to become successful. Everyone is doing it. Most people turn 20, move to Kansas to live in a run-down, over-priced shoe box. They get $100k in debt for a liberal arts degree, only to graduate with no knowledge of how to optimize US tax law. Address the root causes. Leverage an advantaged tax structure. Live overseas as the sole pathway to reduce expenses to under $1,000 a month, while profiting, tax-free, from a W2 job. Even with just a $50,000 a year salary with $1,000 expenses per month, you save $38,000 a year to investment into your business. Here's one half of the mansion I rented out for exactly $346 per month in rural Vietnam at age 23. It had a wrap-around garden, a literal cave with trees and dead bear skins fermenting in alcohol, three stories, three separate tea rooms, and a terrace balcony. And this is ONE side of the total property for less than $400 a month! You can do this in most any developing nation beyond the USA. I most recommend Vietnam to start, Georgia to bank, and the home nation of whatever woman you eventually marry to invest long-term, America or otherwise.

Becoming a multimillionaire at any age is easy. Here are the literal steps: 1) Move to Vietnam. Rent a mansion in a rural province for a $346 a month. 2) Find an online, W2 job to cover your rock-bottom costs of living, while living in absolute luxury, and being legally exempt from taxes on your income. 3) You are allowed to do 4 things: a. Work on your business. b. Read. c. Work out. d. Start a harem 4) Do nothing else till you're making $50,000 a month. 5) Rotate with a new country of your choice every 3 months to void all territorial tax The end. Do this and you'll: a. Have endless time to work on your craft. b. Enjoy it, because your brain will have nothing else to latch onto. This is the most surefire, near-guaranteed way to become successful. Everyone is doing it. Most people turn 20, move to Kansas to live in a run-down, over-priced shoe box. They get $100k in debt for a liberal arts degree, only to graduate with no knowledge of how to optimize US tax law. Address the root causes. Leverage an advantaged tax structure. Live overseas as the sole pathway to reduce expenses to under $1,000 a month, while profiting, tax-free, from a W2 job. Even with just a $50,000 a year salary with $1,000 expenses per month, you save $38,000 a year to investment into your business. Here's one half of the mansion I rented out for exactly $346 per month in rural Vietnam at age 23. It had a wrap-around garden, a literal cave with trees and dead bear skins fermenting in alcohol, three stories, three separate tea rooms, and a terrace balcony. And this is ONE side of the total property for less than $400 a month! You can do this in most any developing nation beyond the USA. I most recommend Vietnam to start, Georgia to bank, and the home nation of whatever woman you eventually marry to invest long-term, America or otherwise.

Rogue | Frontier Philosophy

36,347 Aufrufe • vor 2 Monaten

🍰2 INGREDIENT VIRAL CHEESCAKE Will it be good? You can get 4-6 servings out of this easily. 4 huge servings would be 288 calories, 21.5g protein. 6 servings would be 193 cals, 14g protein per serving. I gotta say, I was skeptical about this one. I dont think it will work with any cracker, so I would recommend using either the biscoff crackers or graham crackers. But use any cracker you like. And while Ive seen people make it with plain yogurt, I do think you either need to use your favorite flavored protein, or if you are trying to keep it lowcarb, mix in some powdered sweetener and a little vanilla extract to make it work like me. Overall, very good! If you use a thick greek yogurt, you can get a ton of protein, or you can use skyr or siggis like I did, and have an easy snack with 20g protein a serving! 1.Grab your favorite thick yogurt. I used 24oz of skyr yogurt. I mixed in 2 tbsp powder monk fruit, a splash of vanilla extract, and 1/4 cup coffee. Make sure you mix this really well, taste and adjust as you wish. If you want to keep this as simple as possible, grab a thick vanilla greek yogurt. Dont use plain, unless you want to be disappointed :) 2.Remove about 4 tablespoons of the yogurt because you’re going to be adding some crackers in and its going to overflow. You want to be able to be able to put the lid on. 3.Add in as many crackers as you want. You can use a lower carb cracker here, or whatever savory cracker you prefer. This is going to work best with biscoff crackers for the best possible “cheesecake” type texture, but you can also try it with a lower sugar cracker, or even graham crackers. 4.Put the lid on, and pop it in the fridge for at least 12 hours or overnight. 5.Remove, and enjoy. You can top this with some cacao powder or top with crushed crackers or whatever you like! If you make it, be sure to let me know what you think on SHREDHAPPENS. And if you want more healthy recipes and high protein recipes, follow along. ENJOY! . . . . . . #highprotein #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

🍰2 INGREDIENT VIRAL CHEESCAKE Will it be good? You can get 4-6 servings out of this easily. 4 huge servings would be 288 calories, 21.5g protein. 6 servings would be 193 cals, 14g protein per serving. I gotta say, I was skeptical about this one. I dont think it will work with any cracker, so I would recommend using either the biscoff crackers or graham crackers. But use any cracker you like. And while Ive seen people make it with plain yogurt, I do think you either need to use your favorite flavored protein, or if you are trying to keep it lowcarb, mix in some powdered sweetener and a little vanilla extract to make it work like me. Overall, very good! If you use a thick greek yogurt, you can get a ton of protein, or you can use skyr or siggis like I did, and have an easy snack with 20g protein a serving! 1.Grab your favorite thick yogurt. I used 24oz of skyr yogurt. I mixed in 2 tbsp powder monk fruit, a splash of vanilla extract, and 1/4 cup coffee. Make sure you mix this really well, taste and adjust as you wish. If you want to keep this as simple as possible, grab a thick vanilla greek yogurt. Dont use plain, unless you want to be disappointed :) 2.Remove about 4 tablespoons of the yogurt because you’re going to be adding some crackers in and its going to overflow. You want to be able to be able to put the lid on. 3.Add in as many crackers as you want. You can use a lower carb cracker here, or whatever savory cracker you prefer. This is going to work best with biscoff crackers for the best possible “cheesecake” type texture, but you can also try it with a lower sugar cracker, or even graham crackers. 4.Put the lid on, and pop it in the fridge for at least 12 hours or overnight. 5.Remove, and enjoy. You can top this with some cacao powder or top with crushed crackers or whatever you like! If you make it, be sure to let me know what you think on SHREDHAPPENS. And if you want more healthy recipes and high protein recipes, follow along. ENJOY! . . . . . . #highprotein #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

Shredhappens

13,293 Aufrufe • vor 1 Monat