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Texas A&M OL Coach Adam Cushing - Pass Pro Posture & Coaching Cues Pass Pro Posture - Weight on insteps. Drag foot square. Stagger. - Knees inside ankles - Core engaged - Tension in lats - Elbows sewn to jersey - Total relaxation to total explosion - Helmet off... show more
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![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!](https://image.24vids.com/tw-1735744101629215154/ext_tw_video_thumb/1735743000876040193/pu/img/hZ05dLDaEqKUU5DF.jpg)
![💥🔎 Alexander Volkanovski, in the most delicate way possible, explains why he believes Diego Lopes has low fight IQ and weak footwork He says Lopes still hasn’t learned how to cut off the cage from both sides, fight effectively as the aggressor, or properly understand distance. “In camp, we were sure his team would work on how to cut off the cage. But you can cut off the cage the wrong way — for example, if you step in too close, you walk straight into my shots. Obviously, I knew I probably wouldn’t be able to circle only one way the whole time, so I thought he’d prepare better to cut me off from both sides. But as soon as I started circling to the right like in the first fight, he got excited — ‘Aha!’ — and immediately tried to cut me off. So I simply switched directions and started moving left. And suddenly there it was — my exit was wide open (laughs). He couldn’t cut me off from there. I could turn freely and get out. I didn’t even have to take risks. I kept turning him from side to side, and whenever he got too aggressive, I punished him. Yeah, he’s good — but maybe he needs more IQ, more footwork, more understanding. People said he was going to cut me off — sure, but would he do it correctly? If you cut too aggressively, you walk into even harder shots. He wasn’t cutting me off properly — he just stepped straight into the angle and ran into my right hand. And even if you do cut me off, I’ve got so many layers in my footwork, so many defensive layers. Honestly, I almost feel bad for him because I’m probably the worst matchup for him. And not enough time had passed since the first fight for him to truly prepare. When he came forward as the aggressor, he wasn’t in position. He was blitzing, forcing it, trying to cut me off — and I kept countering him with heavy shots. Cutting the cage correctly is an art. He was chasing me, which made it hard for him to structure his offense. I kept turning him. He’d end up square [both toes pointing forward], thinking we were about to trade — and I’d already be gone. I kept turning him and hitting him when his feet weren’t set, before he was ready to throw. It’s like he’s used to hitting pads — the target stands in front of you, you throw, it steps back, resets, and you throw again. But when you’re cutting off the cage, your feet have to be underneath you. He talked a lot about how much he improved since our first fight, how everything got better. Against Jean Silva he looked great — the wrestling helped him win easily. But when it came to using IQ, footwork, understanding… It felt like someone just gave him a basic plan — be patient, use the jab — but there was no real strategy behind it. Okay, you’ll be patient and throw a jab, but you still don’t understand distance or footwork. He didn’t get better since the first fight. I didn’t see any growth.” 🎥 Demetrious Johnson](https://image.24vids.com/tw-2027124896355193195/amplify_video_thumb/2027124464354275328/img/DYTn6A1X0OHQF_sk.jpg)
![John Mayer is a master of his craft. He’s also one of the best I’ve come across at using analogy and demonstration to articulate and demystify the creative process. Here’s a 14-clip (~7-minute) masterclass on mastery and creativity: TL;DW 1/ “Whenever I want to write a big song, I can't...That's when I get writer's block: when I try to write a song to fill the entire galaxy. I've never gotten a song that way. But if I write about something the size of a glass of water—a week later, I notice it's got the universe in it. So I'd rather have the universe in a glass of water than try to make a glass of water fit in the universe.” 2/ "What connects with people is you connecting with yourself." 3/ “Writer’s block is when the two people inside of you—the writer and the reader—when the reader doesn’t love the writer. It is not a failure to write. It is a failure to catch the feedback loop of enjoying what you’re seeing and wanting to contribute more to it.” 4/ “Don't shoot ideas down before you have them. 'That won't work' is the worst thing you can ever say. 'That didn't work' is cool, but 'that won't work' is not a way to go through life.” 5/ “I’ve seen the Cool metric change so many times. I'm not telling you don't chase Cool. I'm saying…by the time you reach what you think is cool, Cool is like, 'over here now.’ ‘The princess is in another castle.' You know what I mean? That's a Mario reference.” 6/ "I'm one-half consumer, one-half artist. So I try to put music out that I myself would want to hear as somebody on the other end." 7/ "I'm seeing a lot of motivation about you following your passion, but I'm not seeing any critical thought to what that is or how to be better at that. So, really the product is passion and that's strange to me. Because my product growing up was sitting in a room yelling, 'Mom, I'm practicing,' for hours and hours and hours and hours and hours and hours and hours. 8/ "But then also read up...You know, this stuff doesn't just appear. It comes from somewhere. And as soon as you realize you love something—it's almost like catching up with some great TV show on season 9, and you can go, 'oh my God, that means there's 8 seasons before this." 9/ "Whatever you learn is the tip of the iceberg. Dive underwater and find the rest of the iceberg." 10/ "So listening to Stevie Ray Vaughan brought me back to people like Kenny Burrell and Albert King and Jimi Hendrix and Elmore James. So it became this family tree growing out of my CD player." 11/ "I came up with these guys as like references…It’s like if you're into the NBA and you wear different jerseys and you pretend you're a different player in the driveway—that's what I was doing..." 12/ "Which is a wonderful technique for being yourself. Failing to sound exactly like the person you want to sound like is a wonderful way to sound like yourself." 13/ After watching Cory Wong play guitar, Mayer told him, "You have an anatomy thing working on your right hand. Your hand is shaped in a way—you have long fingers, very sinewy hands—that you're able to play like that. That is an example of someone making the most of their anatomical gifts... And I wish more people could embrace finding what their strengths are anatomically—the way your hand is shaped, the way your mind works, whatever—and play to those strengths." 14/ Mayer picks up an acoustic guitar and demonstrates his songwriting process. “Well, I don’t always do it,” he admitted, “because it requires a stupid bravery all the time.” “You just stare at the corner of the wall," Mayer explains then improvises some vocals, “stare at the corner of the wall / try to get it going on / but I can’t sometimes / you just keep going ’til you get something,” he stops singing. “You gotta keep forcing it, forcing it, forcing it…it doesn’t matter [what comes out of your mouth].” Follow Billy Oppenheimer for more content like this!](https://image.24vids.com/tw-1688293445029302272/amplify_video_thumb/1688292988126937089/img/ru_kWINYMd3dmACB.jpg)
![Player Profile: Khanyisa Mayo[27]📝 Position: RW/RF/CF Foot: Left Club: Kaizer Chiefs FC Kaizer Chiefs has made another bold move in adding quality to the teams attack. Khanyisa Mayo provides immediate and long-term attacking solutions for the club on the right. 1. Technical Qualities Mayo is a skillful, left-footed attacker with a profile built for modern, high-intensity attacking football. ■ A very direct winger, always looking to advance play instead of recycling possession. ■ Excellent at carrying the ball through pressure, breaking lines, and forcing defenders into retreat. ■ His dribbling and progressive runs add verticality to the team’s attacking structure. Shooting and Passing: ■ Strong shooting range when cutting inside from the right. He provides that unpredictability to the attack with his quality to strike the ball from range. Consistently attempts to feed the box: goals, assists, and key passes. A finisher and creator between the lines. Positional Versatility: ■ In a 4-3-3/4-2-3-1, his best role is as the right forward or right winger, cutting inside to shoot or combine. He can also be effective stretching play and still carry goal threat and creativity. ■ As a No. 9: While not his best role, he is capable of leading the line. He uses his pace to run in behind. He can compete but lacks the physicality to hold off defenders, though his finishing is good. ■ As a Second Striker[442]: A role that plays better to his strengths than as a 9. He is comfortable operating between the lines, combining with midfielders and a traditional box striker. His mobility, creativity, and shooting ability allow him to function as the link player, collecting the ball, supporting the primary striker, and creating or finishing opportunities. This ability to operate both wide and centrally makes him tactically flexible, giving Chiefs options in various attacking structures. 2. Physical Attributes ■ Pace & Explosiveness: Quick acceleration makes him a constant outlet for balls in behind. ■ Strength & Balance: He is strong enough to hold off fullbacks, sustaining attacking sequences under pressure ■ High Intensity: Matches the tempo of Chiefs’ pressing and counter-pressing game. We do most actions with a lot of intensity, and his explosive nature will be very much welcomed in our attack. 3. Tactical Fit at Chiefs Under Coach Nabi, Chiefs are shaping into a side that plays with directness, intensity, and aggression across all phases of play: ■ Pressing & Counter-Pressing: The team applies immediate pressure after losing the ball. Mayo’s speed, defensive work rate, and forward momentum align seamlessly with this system. ■ High-Tempo Attacking: Chiefs don’t rely on slow possession. Attacks are vertical, sharp, and quick. Mayo’s instinct to drive forward, dribble at defenders, and attack space makes him an ideal fit. ■ Attacking Personality: His ability to provide not just progression but also the final goal, final pass, and decisive action elevates Chiefs’ attacking efficiency. Mayo’s game is inherently aligned with protagonist football: high tempo, forward intent, and productivity. 4. Experiential Value ■ Continental Experience: Spent a season in Algeria with CR Belouizdad, scoring 6 goals from wide positions. Notable not just for the numbers but for adapting to a challenging cultural and tactical environment. ■ Tactical Growth: North African teams are disciplined and organized, with compact defenses and structured pressing. Mayo sharpened his decision-making, spatial awareness, and ability to operate against tight blocks, preparing him for high-level CAF competitions. ■ Mentality: At 27, he blends maturity with hunger. His willingness to take risks reflects confidence and attacking intent. Yet to reach his peak, now is the perfect time to step up, showing the quality glimpsed at Cape Town City. Mayo joins Chiefs as both a system player and a game-changer. A top signing by the Glamour Boys! 📝](https://image.24vids.com/tw-1964381677679235203/ext_tw_video_thumb/1964381469373083648/pu/img/B9XjWtbknzBvw3Dw.jpg)
