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Pre Pitch Launch Check List -Hip hinge -Chest over feet -Back @ 30 degrees -Light feet -Loose hands -Elbows back -Arms bent @ 65 degrees -Hands out over quads -Hands facing in -Knees bent -High hips -Balls of feet -Feet parellel -Wt. 50/50

Trosky

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47,717 次观看 • 1 年前 •via X (Twitter)

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Peer Step Maintenance •Eyes on WR back knee •Peer Step to Leverage •Kick Slide 33 degrees to stay square Order of Operations for Press 1. Eyes 👀 2. Feet 👣 3. Hands 🤲🏽 IN THAT ORDER‼️

Peer Step Maintenance •Eyes on WR back knee •Peer Step to Leverage •Kick Slide 33 degrees to stay square Order of Operations for Press 1. Eyes 👀 2. Feet 👣 3. Hands 🤲🏽 IN THAT ORDER‼️

Tyler Tobias

21,926 次观看 • 4 个月前

How to get elite footwork like Jamal Adams Pedal -Balls of feet -Feet close knees close -Shoulders over toes 45 Break -Quick T-Step, all cleats down, plant in frame -2nd step down quick, under hips -Extend stride and sprint Hip Flips -3 steps, not 5

How to get elite footwork like Jamal Adams Pedal -Balls of feet -Feet close knees close -Shoulders over toes 45 Break -Quick T-Step, all cleats down, plant in frame -2nd step down quick, under hips -Extend stride and sprint Hip Flips -3 steps, not 5

Pick 6 Athletics | DefensiveBack.com

17,013 次观看 • 6 个月前

Mesoamerican ballgame is an ancient team sport played for over 3500 years by civilizations like the Olmec, Maya, and Aztecs. Using a heavy, solid rubber ball, players used their hips and elbows to keep the ball in play without using hands or feet. It held profound ritual, cosmic, and political significance. © historiasdesenterradas_

Mesoamerican ballgame is an ancient team sport played for over 3500 years by civilizations like the Olmec, Maya, and Aztecs. Using a heavy, solid rubber ball, players used their hips and elbows to keep the ball in play without using hands or feet. It held profound ritual, cosmic, and political significance. © historiasdesenterradas_

Sarahh

19,492 次观看 • 2 个月前

Here’s what blood pooling can look like for me with POTS over just a few minutes. It starts right away in my hands once they are below my heart, and in my feet as soon as I stand. This is about 5 mins of standing compressed into 50 seconds.

Here’s what blood pooling can look like for me with POTS over just a few minutes. It starts right away in my hands once they are below my heart, and in my feet as soon as I stand. This is about 5 mins of standing compressed into 50 seconds.

ThePOTSPostman

189,857 次观看 • 3 天前

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 次观看 • 1 年前

I see dysfunctional posture often, even with elite athletes. Does it matter, INDEED! It’s just tenths of seconds but in baseball tenths of seconds matter - A LOT! Just made this exact adjustment with an MLB infielder last week and he couldn’t believe the results. Quicker and easier to move, it showed up the next day in his 10 yard sprints laser timed. The adjustment is simple, high waist, knees slightly bent, chest forward over feet at about a 30° angle and remember to relax!

I see dysfunctional posture often, even with elite athletes. Does it matter, INDEED! It’s just tenths of seconds but in baseball tenths of seconds matter - A LOT! Just made this exact adjustment with an MLB infielder last week and he couldn’t believe the results. Quicker and easier to move, it showed up the next day in his 10 yard sprints laser timed. The adjustment is simple, high waist, knees slightly bent, chest forward over feet at about a 30° angle and remember to relax!

Trosky

27,867 次观看 • 8 个月前

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Tom Coppens

76,411 次观看 • 8 个月前

Rewired for Feet: Training Program This is a training clip… for My greedy feet. Not a normal stroke clip. Not a normal tease. This is psychological foot conditioning, where your body learns one very simple rule: My feet decide if you’re allowed to touch; because if My feet don’t make you hard, you don’t deserve to touch at all. You either go back in your cage or sit on your hands and feel exactly how pathetic it is to fail such a simple test. But don’t worry, you’ll get desperate enough, obedient Mhmmm, you’re only allowed to pump to My feet. I’ll tease you, deny you, laugh at you, and train your arousal until your cock starts understanding what it belongs to. Feet on screen, you stroke. Feet gone, you stop. This clip is also perfect to layer with My BYOB audio files for an even deeper conditioning session. Access to My BYOB audios is $50, with a few available in My audio store. Put My feet on the screen, layer My audio files underneath, and let the obsession sink in properly. Enjoy being conditioned to ONLY get hard for My pretty Princess feet…. Heh.

Rewired for Feet: Training Program This is a training clip… for My greedy feet. Not a normal stroke clip. Not a normal tease. This is psychological foot conditioning, where your body learns one very simple rule: My feet decide if you’re allowed to touch; because if My feet don’t make you hard, you don’t deserve to touch at all. You either go back in your cage or sit on your hands and feel exactly how pathetic it is to fail such a simple test. But don’t worry, you’ll get desperate enough, obedient Mhmmm, you’re only allowed to pump to My feet. I’ll tease you, deny you, laugh at you, and train your arousal until your cock starts understanding what it belongs to. Feet on screen, you stroke. Feet gone, you stop. This clip is also perfect to layer with My BYOB audio files for an even deeper conditioning session. Access to My BYOB audios is $50, with a few available in My audio store. Put My feet on the screen, layer My audio files underneath, and let the obsession sink in properly. Enjoy being conditioned to ONLY get hard for My pretty Princess feet…. Heh.

Brielle

36,702 次观看 • 1 个月前

Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity

Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity

FoundMyFitness Clips

693,647 次观看 • 4 个月前

11 feet, half an inch. From a dead stop. Here's what that actually costs: → 821 lbs into the floor. 4.4x his bodyweight, in a 0.22 second push. → Leaves the ground at 10.6 mph on a 42° launch. → 0.73 seconds of air. Hips climb 20 inches. → 1,307 lbs absorbed on the landing. 7.1x bodyweight, in 0.15 seconds. The jump is already won before he leaves the floor. Watch the dip — hips drop, arms swing back, and everything loads at once. Triple extension just cashes the check. Most guys lose this jump in two places: they dip too slow, and they land with their feet under them instead of out in front. Fix those and you find a foot. Full physics breakdown →

11 feet, half an inch. From a dead stop. Here's what that actually costs: → 821 lbs into the floor. 4.4x his bodyweight, in a 0.22 second push. → Leaves the ground at 10.6 mph on a 42° launch. → 0.73 seconds of air. Hips climb 20 inches. → 1,307 lbs absorbed on the landing. 7.1x bodyweight, in 0.15 seconds. The jump is already won before he leaves the floor. Watch the dip — hips drop, arms swing back, and everything loads at once. Triple extension just cashes the check. Most guys lose this jump in two places: they dip too slow, and they land with their feet under them instead of out in front. Fix those and you find a foot. Full physics breakdown →

Coach Schuman

126,201 次观看 • 1 个月前

Bad boys, bad boys, whatcha gonna do — Kendra Aney, 38, was handcuffed in the back of a Muskegon Heights patrol car Saturday afternoon. Officers were 10 feet away searching her truck — and didn’t look up. She went headfirst out the rear window, hands cuffed behind her back, and hit the ground running. She’d been a parole absconder since January 12th. They caught her today. Nobody rolled the window up.

Bad boys, bad boys, whatcha gonna do — Kendra Aney, 38, was handcuffed in the back of a Muskegon Heights patrol car Saturday afternoon. Officers were 10 feet away searching her truck — and didn’t look up. She went headfirst out the rear window, hands cuffed behind her back, and hit the ground running. She’d been a parole absconder since January 12th. They caught her today. Nobody rolled the window up.

Jake

84,485 次观看 • 5 个月前

I stumbled onto this years ago and it’s still the hardest core movement I do. Feet on the gliding seat. Hands on a box. Start in a push-up position. From there, pike your hips up and bring your knees toward your chest. Slow and controlled, exhaling as you contract. This hits your core harder than most ab exercises because there’s nowhere to hide. No momentum. No cheating. Just tension the entire time. If your gym has a rower and a box, try it out.

I stumbled onto this years ago and it’s still the hardest core movement I do. Feet on the gliding seat. Hands on a box. Start in a push-up position. From there, pike your hips up and bring your knees toward your chest. Slow and controlled, exhaling as you contract. This hits your core harder than most ab exercises because there’s nowhere to hide. No momentum. No cheating. Just tension the entire time. If your gym has a rower and a box, try it out.

Coach Paul

26,082 次观看 • 7 个月前

NEWS: Boston Dynamics has just released a new video of its upgraded next-generation humanoid robot called Atlas. • 4 hour battery. Self-swappable for continuous operation • 6 feet 2 inches tall • Weight: 198 lbs • 56 total degrees of freedom • Now fully electric, ditching older hydraulic systems • New lightweight mix of aluminum and titanium components • 110 lbs weight capacity (66 lbs sustained) • Can reach up to 7.5 ft • Constantly evaluates its surroundings and adjusts its posture, balance, and grip in real time • Hands that can reconfigure as needed. Tactile sensors feed data back into the system, helping apply the right amount of force • Brain is powered by Nvidia chips

NEWS: Boston Dynamics has just released a new video of its upgraded next-generation humanoid robot called Atlas. • 4 hour battery. Self-swappable for continuous operation • 6 feet 2 inches tall • Weight: 198 lbs • 56 total degrees of freedom • Now fully electric, ditching older hydraulic systems • New lightweight mix of aluminum and titanium components • 110 lbs weight capacity (66 lbs sustained) • Can reach up to 7.5 ft • Constantly evaluates its surroundings and adjusts its posture, balance, and grip in real time • Hands that can reconfigure as needed. Tactile sensors feed data back into the system, helping apply the right amount of force • Brain is powered by Nvidia chips

Sawyer Merritt

2,442,514 次观看 • 8 个月前

Moments ago, Jeff Nuccetelli shared his own encounter— “Three of us saw a light. What looked like a star, then a satellite, began to perform for us. It fluttered like a butterfly, like a leaf in the wind. In two minutes it descended, becoming a 30–50 foot orb of pure light hovering 150 feet above my house. We watched for thirty seconds before it rose back to the stars. It became obvious—they are looking for us.” #UAP #SolFoundation #UFOtwitter #Phenomenon Jeff Nuccetelli

Moments ago, Jeff Nuccetelli shared his own encounter— “Three of us saw a light. What looked like a star, then a satellite, began to perform for us. It fluttered like a butterfly, like a leaf in the wind. In two minutes it descended, becoming a 30–50 foot orb of pure light hovering 150 feet above my house. We watched for thirty seconds before it rose back to the stars. It became obvious—they are looking for us.” #UAP #SolFoundation #UFOtwitter #Phenomenon Jeff Nuccetelli

Dr. Dan

56,005 次观看 • 10 个月前

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 次观看 • 2 年前

Champ Bailey says Darrell Green taught him technique and Deion Sanders taught him film study when he was still learning how to play corner in the NFL “My rookie year I get there, our defensive back coach is Tom Hayes. He would just tell me and Darrell Green, ‘Just go over there…just go teach him stuff,’ because he knew that he couldn’t teach me what Darrell taught me.” “He taught me, no, move your feet. It’s all about your feet. He had this saying: ‘Hands are great. Feet are better.’ And it just stuck with me.” “The next year, here comes Deion. Totally different corner from Darrell. What I learned from Deion is really just film study. I realized when he gets in that motorcycle stance and he’s about to jam somebody, he always came back to his base.” “I was like, ‘Oh, that’s just an intimidation factor.’ How he watched film, how he played guys based off their splits, I learned that from him.”

Champ Bailey says Darrell Green taught him technique and Deion Sanders taught him film study when he was still learning how to play corner in the NFL “My rookie year I get there, our defensive back coach is Tom Hayes. He would just tell me and Darrell Green, ‘Just go over there…just go teach him stuff,’ because he knew that he couldn’t teach me what Darrell taught me.” “He taught me, no, move your feet. It’s all about your feet. He had this saying: ‘Hands are great. Feet are better.’ And it just stuck with me.” “The next year, here comes Deion. Totally different corner from Darrell. What I learned from Deion is really just film study. I realized when he gets in that motorcycle stance and he’s about to jam somebody, he always came back to his base.” “I was like, ‘Oh, that’s just an intimidation factor.’ How he watched film, how he played guys based off their splits, I learned that from him.”

Josh Chambers

68,953 次观看 • 27 天前

NFL Las Vegas Raiders LB Cody Lindenberg!!!🚨🚨🚨 NFL LBU Off-Season Training🔥 - Shuffle, 45 drop, 45 drop, break straight down - 2 feet in, 1 foot out, drop straight back, break 45 - Catch the ball out in front of you - Stay low, no wasted movement - Shuffle, sprint, shuffle, sprint - Shuffle, cross over run, shuffle, crossover run - Keep your chest square - Fluid transition and gain ground Athlete: Cody Lindenberg Trainer: Linebackers University™ Les Maruo Location: Las Vegas📍

NFL Las Vegas Raiders LB Cody Lindenberg!!!🚨🚨🚨 NFL LBU Off-Season Training🔥 - Shuffle, 45 drop, 45 drop, break straight down - 2 feet in, 1 foot out, drop straight back, break 45 - Catch the ball out in front of you - Stay low, no wasted movement - Shuffle, sprint, shuffle, sprint - Shuffle, cross over run, shuffle, crossover run - Keep your chest square - Fluid transition and gain ground Athlete: Cody Lindenberg Trainer: Linebackers University™ Les Maruo Location: Las Vegas📍

Linebackers University™

58,114 次观看 • 5 个月前

$NEW: YouTuber breaks his neck and back after falling 85 feet from a motorized paraglider in Texas. Anthony Vella was flying about 50 mph when he fell out of the sky. Vella hit the ground and called 911 as he screamed in pain. He was then rushed to the hospital. He suffered from a fractured neck, fractured back, fractured pelvis and a broken arm. All the injuries will require surgery. Vella later explained that the crash was caused by “missing a small pension knot” during pre-takeoff checks. Lucky to be alive!$

NEW: YouTuber breaks his neck and back after falling 85 feet from a motorized paraglider in Texas. Anthony Vella was flying about 50 mph when he fell out of the sky. Vella hit the ground and called 911 as he screamed in pain. He was then rushed to the hospital. He suffered from a fractured neck, fractured back, fractured pelvis and a broken arm. All the injuries will require surgery. Vella later explained that the crash was caused by “missing a small pension knot” during pre-takeoff checks. Lucky to be alive!

Collin Rugg

14,117,001 次观看 • 2 年前

THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

Tim Cortazzo

16,407 次观看 • 1 年前