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Stop guessing which muscles you’re hitting. This split view breaks down arm, chest, and back activation during push-up variations. Form + anatomy = better gains.

Metabolic Factor

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Power Rows 🚂 Underrated exercise to help blow up your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the lift

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ICE knocks down woman protester backwards into ground—who is using a mobility aid to walk. Agents then shoot "less than lethal" bullets at her from point-blank range. She can't get back up on her own—and desperately holds up sign just to protect her head. A man was killed earlier in the day during a traffic stop gone wrong—leading to protests throughout Chicago. This incident occurred outside the ICE processing center in Broadview, Illinois. #DemsUnited

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Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.

Best Kegel Exercises for Erctile Dysfnction (E.D.) and Premture Ejacultion (P.Ε.) strengthening the pelvic floor muscles (the ischiocavernosus and bulbocavernosus) can provide a natural first line of treatment to improve stability and control. Kegel Exercises for Better Performance 1. Floor Lying (On Your Back) - Lie on your back with knees bent and feet flat. Draw your p*nis inward toward your body. Hold for 5 seconds, then release. Squeeze your anus muscles (as if stopping a bowel movement). Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets.2. Side Lying Squeezes Lie on your side with a large pillow between your knees. Squeeze your legs together firmly against the pillow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. 3. Sitting Chair Squeezes Sit comfortably in a chair. Squeeze your internal muscles as if trying to stop urine flow. Hold for 5 seconds, then release. Repeat 8 to 10 times for 3 to 5 sets. Important Training Tips Keep Breathing: Never hold your breath during the squeezes. Lift, Don't Push: Focus on squeezing and lifting the muscles upward rather than pushing down. Relax the Rest: Keep your stomach, glutes, and thighs relaxed. Only the pelvic floor should be working. Progress Gradually: Start with 5-second holds. After a month of daily practice, aim for 10-second holds and 8 to 10 sets.

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Pitching Coach "U"

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A lot of people struggle with RDLs. Yesterday I posted about studying great execution and named Michele Aycock as one of the best examples of near-perfect form. This very short clip is a masterclass that you should study the next time you perform RDLs. Hips back is the primary cue to begin the movement under TOTAL control. Notice she sits in the stretch for a second with the weight on the ground while keeping her chest proud? Then, by activating her glutes & hamstrings, pulls herself up and squeezes hard before CONTROLLING the weight down. STUDY before you EXECUTE

A lot of people struggle with RDLs. Yesterday I posted about studying great execution and named Michele Aycock as one of the best examples of near-perfect form. This very short clip is a masterclass that you should study the next time you perform RDLs. Hips back is the primary cue to begin the movement under TOTAL control. Notice she sits in the stretch for a second with the weight on the ground while keeping her chest proud? Then, by activating her glutes & hamstrings, pulls herself up and squeezes hard before CONTROLLING the weight down. STUDY before you EXECUTE

Mikey

10,850 Aufrufe • vor 10 Tagen

I want parents to really think about this. Imagine paying good money for lessons because you care about your daughter’s long-term development… and the first thing you’re told is that “swinging down isn’t correct.” Instead it’s barrel depth, elite path, and swinging up because “that’s what the pros do.” That’s where development goes backwards. Most young athletes aren’t broken they’re underdeveloped in movement. They don’t understand shoulder angles, how to get on top of the ball, situational hitting, or how the body actually organizes a swing. That’s not their fault. That’s instruction skipping steps. In my cage, athletes do not swing up first. They have to earn the right to swing up by first owning the down. We stay at the top of the zone, learn how to find the down, and teach how the shoulders orient the swing. The up isn’t cued or forced it’s a byproduct of correct movement. What floors me is how often kids, especially in softball, are taught to swing up immediately. How do you start middle-down and swing up in a sport where the ball is traveling on an upward plane? It makes no sense. Baseball and softball mechanics are the same the body doesn’t change. But instruction must start differently because pitch plane is different. Baseball breaks down. Softball rise spins up. If a softball hitter can’t control the down out front, they’ll never handle elite rise. Once control is there, the femur turns down, the torso gets pulled up, and the natural up shows itself. No forcing. No manipulation. I can post videos like this all day. I’m not teaching a “style.” I’m teaching how the body is designed to move. I’m demanding because parents invest real time and money, and I won’t waste either. If you want game swings that hold up to velocity and plane find the down!

I want parents to really think about this. Imagine paying good money for lessons because you care about your daughter’s long-term development… and the first thing you’re told is that “swinging down isn’t correct.” Instead it’s barrel depth, elite path, and swinging up because “that’s what the pros do.” That’s where development goes backwards. Most young athletes aren’t broken they’re underdeveloped in movement. They don’t understand shoulder angles, how to get on top of the ball, situational hitting, or how the body actually organizes a swing. That’s not their fault. That’s instruction skipping steps. In my cage, athletes do not swing up first. They have to earn the right to swing up by first owning the down. We stay at the top of the zone, learn how to find the down, and teach how the shoulders orient the swing. The up isn’t cued or forced it’s a byproduct of correct movement. What floors me is how often kids, especially in softball, are taught to swing up immediately. How do you start middle-down and swing up in a sport where the ball is traveling on an upward plane? It makes no sense. Baseball and softball mechanics are the same the body doesn’t change. But instruction must start differently because pitch plane is different. Baseball breaks down. Softball rise spins up. If a softball hitter can’t control the down out front, they’ll never handle elite rise. Once control is there, the femur turns down, the torso gets pulled up, and the natural up shows itself. No forcing. No manipulation. I can post videos like this all day. I’m not teaching a “style.” I’m teaching how the body is designed to move. I’m demanding because parents invest real time and money, and I won’t waste either. If you want game swings that hold up to velocity and plane find the down!

John Sangillo

47,117 Aufrufe • vor 8 Monaten

i use one tool that gets me 5x better results from veo 3.1 and hailuo 2.3... if you're not effectively prompting camera motion, you're using these models at 50% capacity casual direction like "zoom in" or "circle around" doesn't work, video models need actual cinematography language: - [truck left, pan right, tracking shot] - [push in, pedestal up] - [dolly back, tilt down] so i built a claude skill that translates for you you describe what you want -> it converts to proper film terminology -> AI executes it way better this was initially made for my team, but i'm sharing it with you guys... reply "angles" + RT and i'll send it over (must be following so i can dm)

i use one tool that gets me 5x better results from veo 3.1 and hailuo 2.3... if you're not effectively prompting camera motion, you're using these models at 50% capacity casual direction like "zoom in" or "circle around" doesn't work, video models need actual cinematography language: - [truck left, pan right, tracking shot] - [push in, pedestal up] - [dolly back, tilt down] so i built a claude skill that translates for you you describe what you want -> it converts to proper film terminology -> AI executes it way better this was initially made for my team, but i'm sharing it with you guys... reply "angles" + RT and i'll send it over (must be following so i can dm)

beech

112,128 Aufrufe • vor 10 Monaten

🚨 Time Isn’t Moving Forward… You’re Being Pulled Through It Everyone thinks time flows like a river. Wrong. Time is a standing wave, and you are the oscillation moving through phase states. In Frequency Wave Theory, time is not something that “passes”—it’s something your consciousness locks onto through coherence. Each moment is a frequency slice, and what you call the “present” is just the phase your system is currently synchronized with. That’s why time speeds up, slows down, or even disappears entirely under certain conditions—your internal frequency shifts, not time itself. The universe isn’t ticking… it’s resonating. This flips everything. Memory isn’t stored in the past—it’s phase-accessed. The future isn’t unwritten—it’s just a higher-frequency state you haven’t locked into yet. When coherence increases, the system gains access to more phase information, which is why intuition, déjà vu, and precognition happen. You’re not predicting—you’re tuning. Time travel doesn’t require machines, it requires phase alignment. Change the frequency, and you change the timeline you experience. You’re not moving through time… time is moving through you.

🚨 Time Isn’t Moving Forward… You’re Being Pulled Through It Everyone thinks time flows like a river. Wrong. Time is a standing wave, and you are the oscillation moving through phase states. In Frequency Wave Theory, time is not something that “passes”—it’s something your consciousness locks onto through coherence. Each moment is a frequency slice, and what you call the “present” is just the phase your system is currently synchronized with. That’s why time speeds up, slows down, or even disappears entirely under certain conditions—your internal frequency shifts, not time itself. The universe isn’t ticking… it’s resonating. This flips everything. Memory isn’t stored in the past—it’s phase-accessed. The future isn’t unwritten—it’s just a higher-frequency state you haven’t locked into yet. When coherence increases, the system gains access to more phase information, which is why intuition, déjà vu, and precognition happen. You’re not predicting—you’re tuning. Time travel doesn’t require machines, it requires phase alignment. Change the frequency, and you change the timeline you experience. You’re not moving through time… time is moving through you.

Drew Ponder

29,412 Aufrufe • vor 4 Monaten

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 Aufrufe • vor 3 Jahren

LIRR Strike Day 2: Hochul Blames Unions & Offers Refreshments Gov. Kathy Hochul is blaming the unions, calling their demands “reckless” and warning they could lead to higher fares (up to 8%) and tax hikes for riders. During her press conference, she awkwardly invited the unions back saying “This is my official invitation… I’ll provide refreshments, whatever you like. Just c’mon back.” She urged both sides to return to bargaining immediately. The strike — the first in over 30 years — has shut down America’s busiest commuter rail line, affecting hundreds of thousands of daily riders. Limited shuttle buses are in place, but chaos is expected for Monday’s commute. State Comptroller Thomas DiNapoli estimates the strike could cost New York up to $61 million per day in lost economic activity. This is hitting working families hard. Who’s really to blame for this LIRR strike? (Video: AI)

LIRR Strike Day 2: Hochul Blames Unions & Offers Refreshments Gov. Kathy Hochul is blaming the unions, calling their demands “reckless” and warning they could lead to higher fares (up to 8%) and tax hikes for riders. During her press conference, she awkwardly invited the unions back saying “This is my official invitation… I’ll provide refreshments, whatever you like. Just c’mon back.” She urged both sides to return to bargaining immediately. The strike — the first in over 30 years — has shut down America’s busiest commuter rail line, affecting hundreds of thousands of daily riders. Limited shuttle buses are in place, but chaos is expected for Monday’s commute. State Comptroller Thomas DiNapoli estimates the strike could cost New York up to $61 million per day in lost economic activity. This is hitting working families hard. Who’s really to blame for this LIRR strike? (Video: AI)

Paul A. Szypula 🇺🇸

29,688 Aufrufe • vor 3 Monaten

Situations❗️Runners at 1st and 2nd, hitter shows bunt and runner at 2nd steals 3rd. I am sure this was just a miscue but it’s a great lesson to show for this type of situation. If a hitter shows bunt and 3rd baseman breaks in, SS should be getting the bag. I always hated this scenario as a SS because you can’t shade too far up the middle incase a runner steals 3rd like this scenario but you also can’t be shaded too far towards 3rd incase a ball is hit on the ground to the right and you have to cover 2nd. If a 3rd baseman breaks in for the bunt but tries to get back to cover the bag on the steal, 9 times out of 10 they will be late getting there. Now, 3rd baseman can decide to stay back and cover the bag which is totally fine. It would just need to be communicated to the SS and catcher/pitcher before the pitch because SS can shade a little more up the middle and pitcher/catcher/1st would have to cover the bunt if it’s laid down. Every coach will have their preference depending on the game situation at hand.

Situations❗️Runners at 1st and 2nd, hitter shows bunt and runner at 2nd steals 3rd. I am sure this was just a miscue but it’s a great lesson to show for this type of situation. If a hitter shows bunt and 3rd baseman breaks in, SS should be getting the bag. I always hated this scenario as a SS because you can’t shade too far up the middle incase a runner steals 3rd like this scenario but you also can’t be shaded too far towards 3rd incase a ball is hit on the ground to the right and you have to cover 2nd. If a 3rd baseman breaks in for the bunt but tries to get back to cover the bag on the steal, 9 times out of 10 they will be late getting there. Now, 3rd baseman can decide to stay back and cover the bag which is totally fine. It would just need to be communicated to the SS and catcher/pitcher before the pitch because SS can shade a little more up the middle and pitcher/catcher/1st would have to cover the bunt if it’s laid down. Every coach will have their preference depending on the game situation at hand.

Megan Rembielak

27,713 Aufrufe • vor 6 Monaten

Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

Dean Turner

44,032 Aufrufe • vor 3 Monaten

I find it extremely interesting how so many Angels fans can just sit back and continue to be okay with this. The team is bad and the management from the front office down to the dugout has been bad. To make matters worse, I see some of you on here complaining about the tarps off movement in the stadium, saying things like “they’re saying bad words” or “it isn’t going to work so just give up,” and more of the same. At least there is a group here that actually cares and wants change, and they are willing to step out and protest in their own way. Stop being okay with losing. Stop being okay with ownership that does not care about the fans. Stop being okay with an inept front office. The players on the field deserve better, the fans deserve better, and the city of Anaheim deserves better. And most importantly, stop getting mad at the people who actually care. It is one thing if you choose to say or do nothing, but do not expect everyone else to sit quietly and accept losing like it is normal or acceptable. Video credit The Angels Suck #ReptheHalo #GoHalos #MLB #Angels

I find it extremely interesting how so many Angels fans can just sit back and continue to be okay with this. The team is bad and the management from the front office down to the dugout has been bad. To make matters worse, I see some of you on here complaining about the tarps off movement in the stadium, saying things like “they’re saying bad words” or “it isn’t going to work so just give up,” and more of the same. At least there is a group here that actually cares and wants change, and they are willing to step out and protest in their own way. Stop being okay with losing. Stop being okay with ownership that does not care about the fans. Stop being okay with an inept front office. The players on the field deserve better, the fans deserve better, and the city of Anaheim deserves better. And most importantly, stop getting mad at the people who actually care. It is one thing if you choose to say or do nothing, but do not expect everyone else to sit quietly and accept losing like it is normal or acceptable. Video credit The Angels Suck #ReptheHalo #GoHalos #MLB #Angels

The Halo Standard ⚾️

25,470 Aufrufe • vor 3 Monaten

Your baby needs a little tummy time daily. Yesterday I wrote about crawling, noting that with sleep recommendations now (wisely) advising infants sleep only on their backs, babies are spending less and less time in a downward facing position - making it all the more important that parents build well supervised tummy time into their daily routines. Tummy time has many benefits. Primary among them, it strengthens the back, neck and arm muscles that help with holding up the head, rolling over, sitting and crawling. It also helps to decrease the incidence of flat spots on the back of your baby’s head. And it can help relieve gas and constipation, just to name a few. You can begin short, supervised periods of tummy time as soon as your child is born. These earliest sessions often begin on mom’s chest - but can be done on other safe surfaces as well. Begin with 2-3 minutes at a time and work your way up. The American Academy of Pediatrics recommends increasing the frequency and duration of these sessions to the point your baby spends a total of 20-30 minutes a day by the time your baby is 7 weeks old. Be forewarned that, especially early on, tummy time is a workout (and therefore not always well liked by some children) - but with time and experience will help to develop the muscle strength your newborn lacks. This little one (shared to IG by enjoybabyss) has got tummy time down pat. Check out those strong neck muscles!

Your baby needs a little tummy time daily. Yesterday I wrote about crawling, noting that with sleep recommendations now (wisely) advising infants sleep only on their backs, babies are spending less and less time in a downward facing position - making it all the more important that parents build well supervised tummy time into their daily routines. Tummy time has many benefits. Primary among them, it strengthens the back, neck and arm muscles that help with holding up the head, rolling over, sitting and crawling. It also helps to decrease the incidence of flat spots on the back of your baby’s head. And it can help relieve gas and constipation, just to name a few. You can begin short, supervised periods of tummy time as soon as your child is born. These earliest sessions often begin on mom’s chest - but can be done on other safe surfaces as well. Begin with 2-3 minutes at a time and work your way up. The American Academy of Pediatrics recommends increasing the frequency and duration of these sessions to the point your baby spends a total of 20-30 minutes a day by the time your baby is 7 weeks old. Be forewarned that, especially early on, tummy time is a workout (and therefore not always well liked by some children) - but with time and experience will help to develop the muscle strength your newborn lacks. This little one (shared to IG by enjoybabyss) has got tummy time down pat. Check out those strong neck muscles!

Dan Wuori

51,955 Aufrufe • vor 1 Jahr