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The exercise most get wrong Wide grip lat pull down Brandon Curry Mr. Olympia 🥇sharing his technique w/ the 🐐 John Meadows Legends sharing knowledge Cues > monitor plumb line > elbows bias front > drive elbows to hips > 3 angles

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Nate Yamasaki | Physique & Nutrition Coach

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15,063 次观看 • 3 个月前 •via X (Twitter)

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How to build an INSANE Chest & Back: • 2-3 Sets of Incline Machine Press • 2-3 Sets of Wide Grip Lat Pull-Down • 2-3 Sets of Pec Fly Machine • 2-3 Sets of Chest Supported Rows w/ Flared Elbows Then, 3-4 days later…. • 2-3 Sets of Flat Machine Press • 2-3 Sets of Chest Supported Rows w/ Flared Elbows • 2-3 Sets of Seated Low to High Cable Flys • 2-3 Sets of Single Arm Lat Pull-Down All sets should feature good-great technique in the 5ish to 10ish rep range with sets ending when you reach failure or you’re at least very close to that point
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How to build an INSANE Chest & Back: • 2-3 Sets of Incline Machine Press • 2-3 Sets of Wide Grip Lat Pull-Down • 2-3 Sets of Pec Fly Machine • 2-3 Sets of Chest Supported Rows w/ Flared Elbows Then, 3-4 days later…. • 2-3 Sets of Flat Machine Press • 2-3 Sets of Chest Supported Rows w/ Flared Elbows • 2-3 Sets of Seated Low to High Cable Flys • 2-3 Sets of Single Arm Lat Pull-Down All sets should feature good-great technique in the 5ish to 10ish rep range with sets ending when you reach failure or you’re at least very close to that point

Dean Turner

46,424 次观看 • 1 个月前

The Wide Grip Lat Pull-Down is one of the BEST Lat exercises there is Few exercises even come close to it for building the Lats My execution tips: - drive elbows toward hips/pockets - don’t overextend at the top - keep chest tall - set the thigh pads so there is as small a gap between the pads & your thighs as possible - move the concentric explosively (but make sure you still have control of the load) - control the eccentric (2-3 seconds is probably good) PS…Setup and execution matter much more than feeeeeeeel
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The Wide Grip Lat Pull-Down is one of the BEST Lat exercises there is Few exercises even come close to it for building the Lats My execution tips: - drive elbows toward hips/pockets - don’t overextend at the top - keep chest tall - set the thigh pads so there is as small a gap between the pads & your thighs as possible - move the concentric explosively (but make sure you still have control of the load) - control the eccentric (2-3 seconds is probably good) PS…Setup and execution matter much more than feeeeeeeel

Dean Turner

104,407 次观看 • 10 个月前

I've said it before and I'll say it again: The neutral-grip lat pulldown is by far my favorite variation. I'm able to connect best with it - try to keep shoulders pinned down (think: keep shoulders away from ears) - intentionally reach up on the eccentric (but be sure to keep load on lats) - drive elbows into hips, DONT think: "I need to pull this bar down" - I like to pretend my entire lat is a 3 inch piece of string that goes from the top of my lat to the very top of my arm, and just try to contract that small area (see picture)
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I've said it before and I'll say it again: The neutral-grip lat pulldown is by far my favorite variation. I'm able to connect best with it - try to keep shoulders pinned down (think: keep shoulders away from ears) - intentionally reach up on the eccentric (but be sure to keep load on lats) - drive elbows into hips, DONT think: "I need to pull this bar down" - I like to pretend my entire lat is a 3 inch piece of string that goes from the top of my lat to the very top of my arm, and just try to contract that small area (see picture)

MM

102,046 次观看 • 7 个月前

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets
0:24

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

56,667 次观看 • 3 个月前

The GREATEST 5x Per Week Workout Plan OF ALL TIME is… Upper/Lower/Push/Pull/Lower …and here’s what a fully programmed version of it looks like: (If you run this Workout Plan exactly as written while nailing your diet…you will get JACKED) Day 1: Upper Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Machine or Cable Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Day 5: Push Exercise1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: 45° Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio
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The GREATEST 5x Per Week Workout Plan OF ALL TIME is… Upper/Lower/Push/Pull/Lower …and here’s what a fully programmed version of it looks like: (If you run this Workout Plan exactly as written while nailing your diet…you will get JACKED) Day 1: Upper Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Machine or Cable Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Day 5: Push Exercise1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: 45° Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio

Dean Turner

63,025 次观看 • 2 个月前

You can see which exercises I do by checking out my Full Workout Plan below Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 1x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets
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You can see which exercises I do by checking out my Full Workout Plan below Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 1x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

36,025 次观看 • 5 个月前

My Full Workout Plan Monday — UPPER A Tuesday — LOWER A Wednesday — ZONE 2 CARDIO Thursday — UPPER B Friday — LOWER B Saturday — ZONE 2 CARDIO Sunday — ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets
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My Full Workout Plan Monday — UPPER A Tuesday — LOWER A Wednesday — ZONE 2 CARDIO Thursday — UPPER B Friday — LOWER B Saturday — ZONE 2 CARDIO Sunday — ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

53,322 次观看 • 6 个月前

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee
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My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee

Dean Turner

87,387 次观看 • 5 个月前

Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets
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Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

Dean Turner

164,677 次观看 • 6 个月前

The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets
0:35

The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets

Dean Turner

87,328 次观看 • 3 个月前

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…
0:51

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Dean Turner

35,651 次观看 • 5 个月前

REAL HITTERS. REAL MOVEMENT. REAL TEACHING. 1/ Will Clark — Bottom Hand + Shoulder Angle = The Down Comes First Clark explains the bottom arm works with the shoulders on the down. That’s posture. That’s angle. That’s barrel organization. • High tire / high tee • The down organizes the up • Movement creates path Not cues movement. 2/ Mookie Betts — Shoulders Stay Above the Ball Mookie explains keeping the shoulders above the ball is what lets the rear elbow match plane. • Shoulders set the plane • Rear elbow gets on plane through posture • High-tire work reinforces it Not “turn the barrel early.” Movement creates plane → plane creates path. 3/ Will Clark (Again) — Dusty Baker: “Take Your Rear Hip to the Ball” That’s femur action: down → in → under. Same pattern as the throw. No spinning. No artificial torque. Just human movement sequencing. 4/ Jeff Kent — Oppo Walk-Throughs Reveal Direction Kent wasn’t doing a gimmick. He was showing pure direction under momentum: • posture stable • direction honest • top-hand release real • body organized Elite hitters move with direction, not against it. 5/ Nolan Arenado — Nose Down, Eye Down, Torso Completing Arenado is positional integrity: • nose down through contact • backside eye down the line • shoulders matching pitch plane • torso completing around center mass • rear hip + rear elbow staying connected He’s not repeating a swing he’s repeating movement sequencing. 6/ Mike Trout — Top-Hand Release Into Dab Finish Low pitch = top-hand dab by the ear because his body created the natural up. Not tilt. Not manipulation. The sequence finishes itself. 7/ Shohei Ohtani — The Clearest Example of Force Coupling on Earth Ohtani is biomechanics in HD: • pelvis gaining ground • torso stacking over front side • rear glute throwing the body forward • rear knee turning down → in → under • rear lat anchoring the hands • backside crashing into a braced front side That collision IS force coupling. It transfers all the stored energy into the ball. No leaks. No wasted power. Power comes from movement, not cues. The body creates the swing the swing never creates the body. 8/ Adrian Beltre — Knee Down, Femur Action, True Natural Up Beltre on a low pitch is a biomechanics lecture: • knee works down • femur turns down → up • torso turns deeper behind the ball • rear hip + torso stay connected • lift comes from turning UNDER and BEHIND the pitch No fake tilt. No dragging. No hand manipulation. Natural lift is a movement outcome, not a cue. 9/ Alex Bregman — The Miss Tells the Truth On a miss he still shows elite control: • heel-to-toe • back shoulder to cheek • rear foot stable • torso stacked • posture balanced If a hitter can control chaos, the movement is real. 10/ Frank Thomas — Top-Hand Release + Back-Foot Release Direction and posture decide release. Not cues. Not drills. Just pure human movement. THE TRUTH THE INDUSTRY IGNORES Everything hitters need is right in front of them if you study movement not just the swing. The swing is the final 30%. The other 70% is: • shoulder angles • femur action • ground-force anticipation • center-mass control • torso completion • force coupling • front-side bracing • rear-lat anchoring That’s the REAL engine of elite hitting. Most instructors: ✓ study the swing ✗ ignore the movement So they miss: • how the down organizes the up • how posture sets plane • how the femur organizes direction • how the pelvis gains ground • how the torso completes • how force coupling transfers energy • how adjustability is created If you don’t study movement, you will never understand hitting.
1:22

REAL HITTERS. REAL MOVEMENT. REAL TEACHING. 1/ Will Clark — Bottom Hand + Shoulder Angle = The Down Comes First Clark explains the bottom arm works with the shoulders on the down. That’s posture. That’s angle. That’s barrel organization. • High tire / high tee • The down organizes the up • Movement creates path Not cues movement. 2/ Mookie Betts — Shoulders Stay Above the Ball Mookie explains keeping the shoulders above the ball is what lets the rear elbow match plane. • Shoulders set the plane • Rear elbow gets on plane through posture • High-tire work reinforces it Not “turn the barrel early.” Movement creates plane → plane creates path. 3/ Will Clark (Again) — Dusty Baker: “Take Your Rear Hip to the Ball” That’s femur action: down → in → under. Same pattern as the throw. No spinning. No artificial torque. Just human movement sequencing. 4/ Jeff Kent — Oppo Walk-Throughs Reveal Direction Kent wasn’t doing a gimmick. He was showing pure direction under momentum: • posture stable • direction honest • top-hand release real • body organized Elite hitters move with direction, not against it. 5/ Nolan Arenado — Nose Down, Eye Down, Torso Completing Arenado is positional integrity: • nose down through contact • backside eye down the line • shoulders matching pitch plane • torso completing around center mass • rear hip + rear elbow staying connected He’s not repeating a swing he’s repeating movement sequencing. 6/ Mike Trout — Top-Hand Release Into Dab Finish Low pitch = top-hand dab by the ear because his body created the natural up. Not tilt. Not manipulation. The sequence finishes itself. 7/ Shohei Ohtani — The Clearest Example of Force Coupling on Earth Ohtani is biomechanics in HD: • pelvis gaining ground • torso stacking over front side • rear glute throwing the body forward • rear knee turning down → in → under • rear lat anchoring the hands • backside crashing into a braced front side That collision IS force coupling. It transfers all the stored energy into the ball. No leaks. No wasted power. Power comes from movement, not cues. The body creates the swing the swing never creates the body. 8/ Adrian Beltre — Knee Down, Femur Action, True Natural Up Beltre on a low pitch is a biomechanics lecture: • knee works down • femur turns down → up • torso turns deeper behind the ball • rear hip + torso stay connected • lift comes from turning UNDER and BEHIND the pitch No fake tilt. No dragging. No hand manipulation. Natural lift is a movement outcome, not a cue. 9/ Alex Bregman — The Miss Tells the Truth On a miss he still shows elite control: • heel-to-toe • back shoulder to cheek • rear foot stable • torso stacked • posture balanced If a hitter can control chaos, the movement is real. 10/ Frank Thomas — Top-Hand Release + Back-Foot Release Direction and posture decide release. Not cues. Not drills. Just pure human movement. THE TRUTH THE INDUSTRY IGNORES Everything hitters need is right in front of them if you study movement not just the swing. The swing is the final 30%. The other 70% is: • shoulder angles • femur action • ground-force anticipation • center-mass control • torso completion • force coupling • front-side bracing • rear-lat anchoring That’s the REAL engine of elite hitting. Most instructors: ✓ study the swing ✗ ignore the movement So they miss: • how the down organizes the up • how posture sets plane • how the femur organizes direction • how the pelvis gains ground • how the torso completes • how force coupling transfers energy • how adjustability is created If you don’t study movement, you will never understand hitting.

John Sangillo

15,623 次观看 • 9 个月前

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.
1:09

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

Dan Go

1,341,535 次观看 • 3 年前

The number one question I get in the Claude Code / Cowork Community: "how do I share my Cowork skills with my team?" Here's the problem. You build a great skill. You zip it up. You drop it in Slack. Your teammate downloads it, uploads it, and maybe it works. Maybe they upload it wrong. Maybe you update the skill next week and nobody gets the new version. You're now maintaining skills through chat messages and hoping for the best. That doesn't scale. I just put out a video breaking down the three methods I've tested for sharing skills and plugins across a team. From dead simple to fully synced. Method 1: Shared drive (Google Drive, SharePoint, etc). You put your skill files in a shared folder. Teammates download and upload them into Cowork. It works, but updates are manual and there's no version control. Method 2: Built-in sharing on Team and Enterprise plans. You can share any skill directly with a colleague or publish it to your org directory. When you update the skill, everyone gets the update automatically. This is the easiest path if you're on a paid plan. The catch: there's no approval workflow for org-wide sharing, so set a clear owner. Method 3: GitHub repo. This is what I use. Your entire Cowork workspace -- skills, plugins, claude.md, folder structure, project files -- lives in a private repo. Teammates clone it. When you push an update, they pull it. Everyone stays in sync. You get version history, access control, and a single source of truth. The GitHub method sounds technical, but it's really just two steps: clone the repo, point Cowork at the folder. I walk through the whole thing in the video, including how to use .gitignore to keep personal files (like your morning briefing) out of the shared repo. This works for Cowork, Claude Code, and Open Codex. The infrastructure is the same. Full video linked below. If you've found a different approach that works for your team, I want to hear about it. Comment or reply and let's figure out the best practices together.
0:51

The number one question I get in the Claude Code / Cowork Community: "how do I share my Cowork skills with my team?" Here's the problem. You build a great skill. You zip it up. You drop it in Slack. Your teammate downloads it, uploads it, and maybe it works. Maybe they upload it wrong. Maybe you update the skill next week and nobody gets the new version. You're now maintaining skills through chat messages and hoping for the best. That doesn't scale. I just put out a video breaking down the three methods I've tested for sharing skills and plugins across a team. From dead simple to fully synced. Method 1: Shared drive (Google Drive, SharePoint, etc). You put your skill files in a shared folder. Teammates download and upload them into Cowork. It works, but updates are manual and there's no version control. Method 2: Built-in sharing on Team and Enterprise plans. You can share any skill directly with a colleague or publish it to your org directory. When you update the skill, everyone gets the update automatically. This is the easiest path if you're on a paid plan. The catch: there's no approval workflow for org-wide sharing, so set a clear owner. Method 3: GitHub repo. This is what I use. Your entire Cowork workspace -- skills, plugins, claude.md, folder structure, project files -- lives in a private repo. Teammates clone it. When you push an update, they pull it. Everyone stays in sync. You get version history, access control, and a single source of truth. The GitHub method sounds technical, but it's really just two steps: clone the repo, point Cowork at the folder. I walk through the whole thing in the video, including how to use .gitignore to keep personal files (like your morning briefing) out of the shared repo. This works for Cowork, Claude Code, and Open Codex. The infrastructure is the same. Full video linked below. If you've found a different approach that works for your team, I want to hear about it. Comment or reply and let's figure out the best practices together.

JJ Englert

16,176 次观看 • 5 个月前

CLOWN NOSE ANALYSIS: I'm sure many of you have heard the phrase lately, "Clown Nose On, Clown Nose Off." For those who don't understand it, Dave Smith just presented a perfect case study, and I want to break it down for everyone. So, Yalla, let's go: The clip starts with John Spencer laying out where Dave is just factually wrong when it comes to warfare analysis and gives examples, including the ahistorical claims by Dave: "there are more children that have died than in any modern war... from the Blockade. From the Occupation. All of these things are counterfactual and just not a logic that leads to a conclusion, but he's really convincing and that's what I have a problem with." So, Dave, being TOLD that he's just wrong. Not that his opinion is wrong, that he's factually, objectively wrong, decides to put the clown nose on at the 34 second mark because John put it on him like Bozo at a birthday party. Clown Nose On (-0:52) Dave just dismisses what John did as dishonest and credentialism, but what John was doing was explaining the situation his literal expertise and experience in warfare as well as simple military history knowledge--and this is knowledge that everyone who knows anything about military history knows to be a factual statement by John and an incorrect statement by Dave, especially the "more children dead" line. Clown Nose On (-1:12): Dave is admitting, I don't know as much... the clown nose is on, but watch what happens next... Clown Nose Off (-1:35): Dave steers it away from war because he's been proven to not know what he's talking about. Essentially, I'm not making a comment on the warfare, I'm making a point about morality... BUT CLOWN NOSE HIDDEN (-2:05): All of a sudden Dave is an expert again. I'm talking about morality, and now listen to me list a bunch of things that deal with war, but I'm going to misrepresent them all (watch John's face as Dave is talking, he can't believe Dave is trying it) THERE WAS NEVER A CLOWN NOSE (-2:20): Now let me school you on your examples and why your wrong because of morality because it's clear you don't think about morality in war (it's literally what John Spencer does, writes about, and analyzes's; the clown has taken the nose off, put it in his pocket, but is still trying to spray the expert with the water flower gag) The Pamphlets Dropping is literally international law, and not something Israel's enemies ever provide by the way. Example 5,785 why you DEFINITELY don't want Dave Smith in a position of military authority if you get attacked. Clown Nose On (-2:34): I'm not an expert, I'm just talking about morality as a human being (as if John Spencer is not a human being), but watch the evil move coming up CLOWN NOSE OFF (-2:52): I might not be the expert, but I can tell when Israel is being evil, even so far as to say "suspected terrorist." Smith just went from "I know nothing" to "I know more than you do" in the span of 32 seconds. It's like trying to hit prime Muhammad Ali in Manila with the rigged ropes. It's actually spectacular... spectacularly evil to do this in debate Clown Nose On (-3:00): Back to me only talking about morality CLOWN NOSE OFF (-3:04): Did you know I'm also an expert in Christianity (1) Oh, how pissed off I'd be if I was Christian (2) I thought Dave was "Jewish" according to the internet Clown Nose On (-3:12): This is all about morality Clown Nose Off (-3:28): But actually I'm both an expert in morality and an expert in warfare/military tactics and also an expert in religion as the topper for my John Wayne Gacy level Clown Show TL/DR: Dave Smith is one of the most disingenuous people on the internet, and we're all worse off that he's friends with some of the most powerful voiced on the internet.
3:28

CLOWN NOSE ANALYSIS: I'm sure many of you have heard the phrase lately, "Clown Nose On, Clown Nose Off." For those who don't understand it, Dave Smith just presented a perfect case study, and I want to break it down for everyone. So, Yalla, let's go: The clip starts with John Spencer laying out where Dave is just factually wrong when it comes to warfare analysis and gives examples, including the ahistorical claims by Dave: "there are more children that have died than in any modern war... from the Blockade. From the Occupation. All of these things are counterfactual and just not a logic that leads to a conclusion, but he's really convincing and that's what I have a problem with." So, Dave, being TOLD that he's just wrong. Not that his opinion is wrong, that he's factually, objectively wrong, decides to put the clown nose on at the 34 second mark because John put it on him like Bozo at a birthday party. Clown Nose On (-0:52) Dave just dismisses what John did as dishonest and credentialism, but what John was doing was explaining the situation his literal expertise and experience in warfare as well as simple military history knowledge--and this is knowledge that everyone who knows anything about military history knows to be a factual statement by John and an incorrect statement by Dave, especially the "more children dead" line. Clown Nose On (-1:12): Dave is admitting, I don't know as much... the clown nose is on, but watch what happens next... Clown Nose Off (-1:35): Dave steers it away from war because he's been proven to not know what he's talking about. Essentially, I'm not making a comment on the warfare, I'm making a point about morality... BUT CLOWN NOSE HIDDEN (-2:05): All of a sudden Dave is an expert again. I'm talking about morality, and now listen to me list a bunch of things that deal with war, but I'm going to misrepresent them all (watch John's face as Dave is talking, he can't believe Dave is trying it) THERE WAS NEVER A CLOWN NOSE (-2:20): Now let me school you on your examples and why your wrong because of morality because it's clear you don't think about morality in war (it's literally what John Spencer does, writes about, and analyzes's; the clown has taken the nose off, put it in his pocket, but is still trying to spray the expert with the water flower gag) The Pamphlets Dropping is literally international law, and not something Israel's enemies ever provide by the way. Example 5,785 why you DEFINITELY don't want Dave Smith in a position of military authority if you get attacked. Clown Nose On (-2:34): I'm not an expert, I'm just talking about morality as a human being (as if John Spencer is not a human being), but watch the evil move coming up CLOWN NOSE OFF (-2:52): I might not be the expert, but I can tell when Israel is being evil, even so far as to say "suspected terrorist." Smith just went from "I know nothing" to "I know more than you do" in the span of 32 seconds. It's like trying to hit prime Muhammad Ali in Manila with the rigged ropes. It's actually spectacular... spectacularly evil to do this in debate Clown Nose On (-3:00): Back to me only talking about morality CLOWN NOSE OFF (-3:04): Did you know I'm also an expert in Christianity (1) Oh, how pissed off I'd be if I was Christian (2) I thought Dave was "Jewish" according to the internet Clown Nose On (-3:12): This is all about morality Clown Nose Off (-3:28): But actually I'm both an expert in morality and an expert in warfare/military tactics and also an expert in religion as the topper for my John Wayne Gacy level Clown Show TL/DR: Dave Smith is one of the most disingenuous people on the internet, and we're all worse off that he's friends with some of the most powerful voiced on the internet.

Jake Donnelly

232,847 次观看 • 1 年前

Hi. My name is Sam Williams. I'm a disabled person. I'm autistic. I've had long COVID for five years. I've got PIP. It was a huge struggle to apply for and to get PIP. It's designed to be really, really hard. It's designed to put people off. The Labour government has just announced £6,000,000,000 of cuts to disability benefit, including PIP. This is going to drive people like myself to despair, to suicide. This, is gonna kill people. I wanted to read a bit of a speech from John Stuart Mill. Some of you will be familiar with some of the words. It was made in 1867. Since every country stands in numerous and various relations with the other countries of the world and many our own among the number exercise actual authority over some of these a knowledge of the established rules of international morality is essential to the duty of every nation and therefore of every person in it who helps to make up the nation and whose voice and feeling form a part of what is called public opinion. Let not anyone pacify his conscience by the delusion that he can do no harm if he takes no part and forms no opinion. Bad men need nothing more to compass their ends than that good men should look on and do nothing. He is not a good man who without a protest allows wrong to be committed in his name and with the means which he helps to supply because he will not trouble himself to use his mind on the subject. It depends on the habit of attending to and looking into public transactions and on the degree of information and solid judgment respecting them that exists in the community, whether the conduct of the nation as a nation both within itself and towards others shall be selfish, corrupt, and tyrannical, or rational and enlightened, just, and noble. Well, the Labour government has clearly shown itself to be selfish, corrupt, and tyrannical. Please don't be a bystander while this happens. Please make your feelings known that you do not approve of £6,000,000,000 of cuts punching down on the most vulnerable, the poor, and disabled. Stand up and tell Labour this is wrong.
2:24

Hi. My name is Sam Williams. I'm a disabled person. I'm autistic. I've had long COVID for five years. I've got PIP. It was a huge struggle to apply for and to get PIP. It's designed to be really, really hard. It's designed to put people off. The Labour government has just announced £6,000,000,000 of cuts to disability benefit, including PIP. This is going to drive people like myself to despair, to suicide. This, is gonna kill people. I wanted to read a bit of a speech from John Stuart Mill. Some of you will be familiar with some of the words. It was made in 1867. Since every country stands in numerous and various relations with the other countries of the world and many our own among the number exercise actual authority over some of these a knowledge of the established rules of international morality is essential to the duty of every nation and therefore of every person in it who helps to make up the nation and whose voice and feeling form a part of what is called public opinion. Let not anyone pacify his conscience by the delusion that he can do no harm if he takes no part and forms no opinion. Bad men need nothing more to compass their ends than that good men should look on and do nothing. He is not a good man who without a protest allows wrong to be committed in his name and with the means which he helps to supply because he will not trouble himself to use his mind on the subject. It depends on the habit of attending to and looking into public transactions and on the degree of information and solid judgment respecting them that exists in the community, whether the conduct of the nation as a nation both within itself and towards others shall be selfish, corrupt, and tyrannical, or rational and enlightened, just, and noble. Well, the Labour government has clearly shown itself to be selfish, corrupt, and tyrannical. Please don't be a bystander while this happens. Please make your feelings known that you do not approve of £6,000,000,000 of cuts punching down on the most vulnerable, the poor, and disabled. Stand up and tell Labour this is wrong.

Sam Long Covid Since March 2020

18,079 次观看 • 1 年前

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/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. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.
3:25

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/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. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.

Alex Bernier

388,104 次观看 • 2 年前

There was a massive John O'Keefe and Karen Read re-trial bombshell that went under the surface last week. Not only were 17 Ring videos deleted from John's system between 12:37am and 5:08am on 1/29/22, another video of Karen and her family collecting the murder weapon after 12pm ET that day was also deleted. This means someone (probably Karen) accessed John's Ring system --access that John's niece and nephew have testified Karen possessed-- sometime in the afternoon of 1/29/22 (before search warrants were served on Karen's phone and her car, after 4pm that day, when the vehicle was located by State Police at the home of Karen's parents in Dighton). Indeed, Karen would only need knowledge of John's Ring login information --something Karen had, as evidenced by the document below-- in order to access the system remotely from any device. The fact that there was a video deleted after 12pm on 1/29/22, and that the video in question directly captured Karen and her family leaving John's home with the murder weapon, indicates at least some of the deletions in questions did not occur until Karen was released from the hospital. Karen's access to John's rings system, and the timeline of the deleted videos, thus raises the potential that Karen also deleted 17 of the 18 Ring videos from earlier that morning --between 12:37am and 5:08am, as mentioned-- while at her parents house in Dighton. In turn, this would mean Karen left specific Ring videos on the system, including a staged "bump" into John's car at at 5:08am, in anticipation of being criminally charged. Read a prior public court motion regarding Karen's access to John's ring system here - If these deletions are confirmed, Karen's prior statement during a news interview becomes an ominous double entendre. "I mean, what kind of criminal mastermind am I? Not a very good one," said Read with a smirk to the camera. Perhaps in a prescient manner, when that clip first aired in March of 2025, this is what I reported (at the time, I did not fully realize the implications of Karen also deleting another damning Ring video from after 12pm on 1/29/22); "Karen Read, as I predicted many months ago, left a single Ring video on John O'Keefe's system , from roughly 5:08am, wherein Karen may have staged a fake "bump" into John O'Keefe's car to, in real time, plant reasonable double as to the cause of Read's broken taillight." "I am actually stunned that, in that moment, Karen managed to make sure the other 17 Ring videos on John's system were deleted (from between 12:37am and 5:08am), and managed to stage a fake "bump" into John's car, as a preemptive form of artificial reasonable doubt." "Karen didn't pull it off, but her mind was certainly in overdrive that morning before Read hatched her plan to, in my view, return to Fairview Road (circa 5:23am), confirm John was indeed dead, as a result of Karen hitting John with her car at 12:31am that morning, while drunk, and then leaving John on the lawn in a blizzard." "Then, Read, after 5:35am, went to pick up Jen McCabe and Kerri Roberts, returned to John's house with the two women, told them to stop searching in John's house because "John wasn't there," left the alleged murder weapon in John's driveway, and returned to Fairview Road after 6am (in Kerri's car), whereupon Karen somehow "saw" John's body in the snow, through a blizzard, and before the three women passed the tree line of the lawn of the home where John met his lonesome and untimely end earlier that morning (as a result of what, I believe, was a fight between John and Karen, as to the breakdown of their relationship, spiraling when Karen felt she was losing control of the situation)." See that clip of Karen's "criminal mastermind" statement, and read my shockingly accurate prediction, here - Also of note, in towel's exclusive Karen Cam footage from May 8th, 2025 --when jurors in Read's re-trial were show evidence of Karen's father and brother collecting Read's Lexus from John's home in Canton after 12pm ET on 1/29/22-- prior observations by social media users --related to Bill Read leaving the courtroom within seconds of those clips being shown to jurors-- were confirmed. Read the initial reporting of Mr. Read leaving the courtroom in very seconds after clips were played here - Bill Read --already under observation by a court officer due to reports Mr. Read was staring at jurors as state witnesses were testifying over recent days-- noticeably left the front bench behind his daughter for nearly 40 minutes in the immediate aftermath of the deleted Ring videos (in particular from after 12pm that day involving Mr. Read, Karen's brother, and Karen's sister-in-law - all three of whom are on the state's witness list for the re-trial, but have yet to be called). This was the first time, throughout any proceeding, that Mr. Read left the courtroom benches during trial for an extended period of time. Interestingly, Hank Brennan announced last week in a court motion that the keeper of records for Ring will be testifying in Karen's re-trial --something that did not happen in the first trial-- which, further, suggests that Ring may have a log of when John's account was accessed, where it was accessed from and, most importantly, what videos were deleted from that account (along with when those videos were deleted). Read that motion related to Ring's upcoming testimony, between May 12 and May 16 of 2025, here - If it is indeed confirmed that Karen, or her family member, accessed John's Ring system to remove 17 of the 18 videos recorded between 12:37am and 5:08am on 1/29/22, along with another video after 12pm showing Karen's family collecting the vehicle, with a broken taillight, before taking it back to Dighton-- that is devastating evidence to Karen's defense. It has already been revealed in court papers, in that regard, that Karen was on her laptop at her parent's house around 4pm on 1/29/22 --when Karen's phone and car were collected as evidence by the police-- and, in turn, that may be the smoking gun as to Karen's consciousness of guilt if Ring records indicate videos from John's system were deleted from a remote location (in particular Dighton, Massachusetts) circa 2-4pm or so on that afternoon. Those deleted videos are no doubt very damaging to Karen, and would certainly show her taillight broken when Karen returned to John's home at 12:37am that morning --as confirmed by Karen connecting to John's home wifi at that time-- as well as that taillight being broken when Karen, her father, her brother and her sister-in-law came to collect the alleged murder weapon after 12pm ET on 1/29/22. See testimony from Karen's first trial wherein Karen admitted to one of John's friends --whom Karen tried to bait into an affair by manipulating that friend about John hugging someone on a vacation prior to John's death, until John's friend cut off the affair when he realized Karen was only trying to hurt John-- that Karen "knew where the Ring cameras were" in John's home in the weeks leading up to John's last moments alive, here - Karen, of course, was taken to the hospital (at the request of her own parents) for threatening self harm after confessing to hitting John O'Keefe, while drunk and with a BAC of 0.14-0.28 (2-4 times the legal limit) at exactly 12:32:16am ET on 1/29/22. Firefighter Katie McLaughlin, a key witness in the John O'Keefe and Karen Read re-trial, testified that she was the person who asked Karen if John had experienced any trauma in the early morning of 1/29/22, to which Karen replied, "I hit him! I hit him! I hit him!" At that point, multiple witnesses to the statement (including other first responders) realized Karen was confessing to hitting John O'Keefe with her car, while drunk with a BAC between 0.14 and 0.28, and then the Canton Police called in their supervisor. See that earthshattering testimony from Firefighter McLaughlin here - Jurors have already seen shocking videos, from Karen's own media interviews, wherein Read admits that she should not have been drunk driving in the moments before she John drove from a bar to an after party a local home. The clips, in turn, not only showed Karen admitting to her state of intoxication while driving but, at the same time, they also showed Karen ADMITTING to having up to nine drinks over just three or so hours on the evening of 1/28/22 and the early morning of 1/29/22. Indeed, see that admission by Read, as to her state of intoxication while driving in the moment's before John was allegedly struck, here - "I had been out late, I had been drinking, John was in the last general vicinity of where I saw him...within 50 feet...he's in the front yard so I'm thinking "Jesus, was I starting to pull away and did I run over his foot." "So when I found him, I was thinking, did I clip him somehow," said Read, in further footage played before jurors. Read's team fought hard to keep those pieces of footage secret from jurors, and the public, but that plan failed. Watch the previously-secret footage of Karen's admission as to potentially hitting John with her car while drunk here - Somehow making Read's situation worse, Hank Brennan than played interviews with Read wherein Karen admitted to attempting to frame one of John's dear friends, Jen McCabe, for Karen's actions. "Jen McCabe? It's me or her! Either I'm going down, Jen, or you are!" Read told a film crew, in remarks played for jurors during week 2 of Karen's re-trial as to causing John's death. See that moment here - Of note, Hank Brennan has played multiple audio and video recordings for the jury related to Karen Read admitting that Karen and John O'Keefe were in an argument in the minutes leading up to Read allegedly striking John with her car, while drunk driving. Karen was upset because the name of John's former girlfriend was mentioned on the drive to Fairview Road. See more background about that argument between a possessive, controlling, Karen Read and John O'Keefe, in the moments before John was allegedly struck by Karen's car at 12:32am on 1/29/22, here - Earlier last week, jurors were aghast at Karen mocking John's mother, Peggy O'Keefe, also in a media interview. See those moments here - Also, as a final note, I want to extend a huge thank you to super towel MrrderByMaestro for noticing the subtle moment in court this week when confirmation came down that a Ring video from John's home system -- that is obviously quite damaging to Karen Read's defense-- was deleted (along with the 17 of 18 videos deleted earlier that morning that also implicate Karen, and her broken taillight, as the cause of John's death). I believe Mr. ByMaestro to be the exemplar of noble towel service to humanity, and I thus deem him a member of Nobilis ordo Linteo (N.o.L.). As always, watch live coverage of Monday's (day 13) presentation of evidence in the John O'Keefe and Karen Read re-trial, chat with the wonderful towel friends and watch special Towel MultiCam Coverage --including the world famous Karen Cam-- via this link -
20:16

There was a massive John O'Keefe and Karen Read re-trial bombshell that went under the surface last week. Not only were 17 Ring videos deleted from John's system between 12:37am and 5:08am on 1/29/22, another video of Karen and her family collecting the murder weapon after 12pm ET that day was also deleted. This means someone (probably Karen) accessed John's Ring system --access that John's niece and nephew have testified Karen possessed-- sometime in the afternoon of 1/29/22 (before search warrants were served on Karen's phone and her car, after 4pm that day, when the vehicle was located by State Police at the home of Karen's parents in Dighton). Indeed, Karen would only need knowledge of John's Ring login information --something Karen had, as evidenced by the document below-- in order to access the system remotely from any device. The fact that there was a video deleted after 12pm on 1/29/22, and that the video in question directly captured Karen and her family leaving John's home with the murder weapon, indicates at least some of the deletions in questions did not occur until Karen was released from the hospital. Karen's access to John's rings system, and the timeline of the deleted videos, thus raises the potential that Karen also deleted 17 of the 18 Ring videos from earlier that morning --between 12:37am and 5:08am, as mentioned-- while at her parents house in Dighton. In turn, this would mean Karen left specific Ring videos on the system, including a staged "bump" into John's car at at 5:08am, in anticipation of being criminally charged. Read a prior public court motion regarding Karen's access to John's ring system here - If these deletions are confirmed, Karen's prior statement during a news interview becomes an ominous double entendre. "I mean, what kind of criminal mastermind am I? Not a very good one," said Read with a smirk to the camera. Perhaps in a prescient manner, when that clip first aired in March of 2025, this is what I reported (at the time, I did not fully realize the implications of Karen also deleting another damning Ring video from after 12pm on 1/29/22); "Karen Read, as I predicted many months ago, left a single Ring video on John O'Keefe's system , from roughly 5:08am, wherein Karen may have staged a fake "bump" into John O'Keefe's car to, in real time, plant reasonable double as to the cause of Read's broken taillight." "I am actually stunned that, in that moment, Karen managed to make sure the other 17 Ring videos on John's system were deleted (from between 12:37am and 5:08am), and managed to stage a fake "bump" into John's car, as a preemptive form of artificial reasonable doubt." "Karen didn't pull it off, but her mind was certainly in overdrive that morning before Read hatched her plan to, in my view, return to Fairview Road (circa 5:23am), confirm John was indeed dead, as a result of Karen hitting John with her car at 12:31am that morning, while drunk, and then leaving John on the lawn in a blizzard." "Then, Read, after 5:35am, went to pick up Jen McCabe and Kerri Roberts, returned to John's house with the two women, told them to stop searching in John's house because "John wasn't there," left the alleged murder weapon in John's driveway, and returned to Fairview Road after 6am (in Kerri's car), whereupon Karen somehow "saw" John's body in the snow, through a blizzard, and before the three women passed the tree line of the lawn of the home where John met his lonesome and untimely end earlier that morning (as a result of what, I believe, was a fight between John and Karen, as to the breakdown of their relationship, spiraling when Karen felt she was losing control of the situation)." See that clip of Karen's "criminal mastermind" statement, and read my shockingly accurate prediction, here - Also of note, in towel's exclusive Karen Cam footage from May 8th, 2025 --when jurors in Read's re-trial were show evidence of Karen's father and brother collecting Read's Lexus from John's home in Canton after 12pm ET on 1/29/22-- prior observations by social media users --related to Bill Read leaving the courtroom within seconds of those clips being shown to jurors-- were confirmed. Read the initial reporting of Mr. Read leaving the courtroom in very seconds after clips were played here - Bill Read --already under observation by a court officer due to reports Mr. Read was staring at jurors as state witnesses were testifying over recent days-- noticeably left the front bench behind his daughter for nearly 40 minutes in the immediate aftermath of the deleted Ring videos (in particular from after 12pm that day involving Mr. Read, Karen's brother, and Karen's sister-in-law - all three of whom are on the state's witness list for the re-trial, but have yet to be called). This was the first time, throughout any proceeding, that Mr. Read left the courtroom benches during trial for an extended period of time. Interestingly, Hank Brennan announced last week in a court motion that the keeper of records for Ring will be testifying in Karen's re-trial --something that did not happen in the first trial-- which, further, suggests that Ring may have a log of when John's account was accessed, where it was accessed from and, most importantly, what videos were deleted from that account (along with when those videos were deleted). Read that motion related to Ring's upcoming testimony, between May 12 and May 16 of 2025, here - If it is indeed confirmed that Karen, or her family member, accessed John's Ring system to remove 17 of the 18 videos recorded between 12:37am and 5:08am on 1/29/22, along with another video after 12pm showing Karen's family collecting the vehicle, with a broken taillight, before taking it back to Dighton-- that is devastating evidence to Karen's defense. It has already been revealed in court papers, in that regard, that Karen was on her laptop at her parent's house around 4pm on 1/29/22 --when Karen's phone and car were collected as evidence by the police-- and, in turn, that may be the smoking gun as to Karen's consciousness of guilt if Ring records indicate videos from John's system were deleted from a remote location (in particular Dighton, Massachusetts) circa 2-4pm or so on that afternoon. Those deleted videos are no doubt very damaging to Karen, and would certainly show her taillight broken when Karen returned to John's home at 12:37am that morning --as confirmed by Karen connecting to John's home wifi at that time-- as well as that taillight being broken when Karen, her father, her brother and her sister-in-law came to collect the alleged murder weapon after 12pm ET on 1/29/22. See testimony from Karen's first trial wherein Karen admitted to one of John's friends --whom Karen tried to bait into an affair by manipulating that friend about John hugging someone on a vacation prior to John's death, until John's friend cut off the affair when he realized Karen was only trying to hurt John-- that Karen "knew where the Ring cameras were" in John's home in the weeks leading up to John's last moments alive, here - Karen, of course, was taken to the hospital (at the request of her own parents) for threatening self harm after confessing to hitting John O'Keefe, while drunk and with a BAC of 0.14-0.28 (2-4 times the legal limit) at exactly 12:32:16am ET on 1/29/22. Firefighter Katie McLaughlin, a key witness in the John O'Keefe and Karen Read re-trial, testified that she was the person who asked Karen if John had experienced any trauma in the early morning of 1/29/22, to which Karen replied, "I hit him! I hit him! I hit him!" At that point, multiple witnesses to the statement (including other first responders) realized Karen was confessing to hitting John O'Keefe with her car, while drunk with a BAC between 0.14 and 0.28, and then the Canton Police called in their supervisor. See that earthshattering testimony from Firefighter McLaughlin here - Jurors have already seen shocking videos, from Karen's own media interviews, wherein Read admits that she should not have been drunk driving in the moments before she John drove from a bar to an after party a local home. The clips, in turn, not only showed Karen admitting to her state of intoxication while driving but, at the same time, they also showed Karen ADMITTING to having up to nine drinks over just three or so hours on the evening of 1/28/22 and the early morning of 1/29/22. Indeed, see that admission by Read, as to her state of intoxication while driving in the moment's before John was allegedly struck, here - "I had been out late, I had been drinking, John was in the last general vicinity of where I saw him...within 50 feet...he's in the front yard so I'm thinking "Jesus, was I starting to pull away and did I run over his foot." "So when I found him, I was thinking, did I clip him somehow," said Read, in further footage played before jurors. Read's team fought hard to keep those pieces of footage secret from jurors, and the public, but that plan failed. Watch the previously-secret footage of Karen's admission as to potentially hitting John with her car while drunk here - Somehow making Read's situation worse, Hank Brennan than played interviews with Read wherein Karen admitted to attempting to frame one of John's dear friends, Jen McCabe, for Karen's actions. "Jen McCabe? It's me or her! Either I'm going down, Jen, or you are!" Read told a film crew, in remarks played for jurors during week 2 of Karen's re-trial as to causing John's death. See that moment here - Of note, Hank Brennan has played multiple audio and video recordings for the jury related to Karen Read admitting that Karen and John O'Keefe were in an argument in the minutes leading up to Read allegedly striking John with her car, while drunk driving. Karen was upset because the name of John's former girlfriend was mentioned on the drive to Fairview Road. See more background about that argument between a possessive, controlling, Karen Read and John O'Keefe, in the moments before John was allegedly struck by Karen's car at 12:32am on 1/29/22, here - Earlier last week, jurors were aghast at Karen mocking John's mother, Peggy O'Keefe, also in a media interview. See those moments here - Also, as a final note, I want to extend a huge thank you to super towel MrrderByMaestro for noticing the subtle moment in court this week when confirmation came down that a Ring video from John's home system -- that is obviously quite damaging to Karen Read's defense-- was deleted (along with the 17 of 18 videos deleted earlier that morning that also implicate Karen, and her broken taillight, as the cause of John's death). I believe Mr. ByMaestro to be the exemplar of noble towel service to humanity, and I thus deem him a member of Nobilis ordo Linteo (N.o.L.). As always, watch live coverage of Monday's (day 13) presentation of evidence in the John O'Keefe and Karen Read re-trial, chat with the wonderful towel friends and watch special Towel MultiCam Coverage --including the world famous Karen Cam-- via this link -

Grant Smith Ellis

101,651 次观看 • 1 年前

"If you have the facts and the law on your side, you don't need to pound the table, Mr. Bederow!" Here's my overview as to why Robert Cosgrove stalling for months to get a protective order for Lindsey Gaetani's phone extraction (that Brian Tully leaked, unredacted, after only removing messages from Tully to Lindsey and from PI Kate Peter to Lindsey) is Aidan Kearney's strongest argument for Cosgrove's recusal. I am not a lawyer. This is not legal advice. I am a towel. TRANSCRIPT: Before Ms. Gaetani accused him of intentional misconduct, Mr. Cosgrove successfully fought to prevent the public release of embarrassing and private details from her personal life by seeking broad impoundment and protective orders. No, no, no, no, no, no, no. I don't care if you weren't on the case at that point - you don't get that wrong. I'm sorry, I have to object on fact. Olivia, that is not what happened. Olivia prides herself on a knowledge of the factual record. Olivia, that is not what happened. You wanna know what happened? You want me to lay it out for you? I'll do it. April 2024. Brian Tully, personally --well, Ken Mello is in the hospital-- takes a 15-year unredacted extraction of Lindsey Gaetani's cell phone, compared to Natalie, who was allowed to submit her cell phone to a private company and remove things before Tully got the extraction of Natalie's phone. Ms. Hoity-Toity over there. Fuck your aristocracy, fuck your Hollywood, fuck yourself. Anyway, so Tully, in all his infinite fucking wisdom, removes messages from Kate Peter to Lindsey and from Tully to Lindsey before leaking this extraction while Ken Mello's in the fucking hospital. Then Ken Mello invokes the clawback provision of the discovery rules in Bradl's—like, I'm Tim Bradl. He was being Tim Bradl. As much as I blame Aidan and Tim Bradl for being Aidan and Tim Bradl, they were just proxies here. Folks, Tully was the mastermind and Jason Broyles was the intended recipient so that Broyles could attack Lindsey and myself to get credibility with Turtle Riders, to get close to Aidan so he could feed intel back to Kate and Tully, in my opinion. Anyway, the point is, that's in April. Tully doesn't even return Lindsey's call for like six days and then he's like, eh, meh. Of course he was like, meh, because he's a motherfucker, in my opinion. I mean, not lovingly. So anyway, this motherfucker goes about his business, doesn't give a fuck. Cosgrove doesn't do fucking shit until September of 2024. And he knows it. And everybody knows it. That motherfucker goes into court - oh, I get in a mood about this. That motherfucker goes into court in September of 2024 and fucking writes a handwritten fucking protective order, being like, oh, it's okay if Aiden keeps a copy of the phone and et cetera, et cetera, et cetera. That was in front of Judge Squires Lee. That was the same day that Lindsey got sabotaged at the courthouse by a court clerk...no comment. I love most of those clerks. They're wonderful. I love the court officers. I don't like what happened that day. I don't like it at all. Anyway, so I go in there -- wait a minute, what were we talking about? Oh, right. I think I was watching court that day. I was either watching or there, and Lindsey is there and Tully's -- Cosgrove's there and Bradl's there. And Judge Squires Lee is like, ah, you know, go write the agreement. So Cosgrove and Bradl write it by hand and file it. Fucking bullshit. You know how I -- now I'm not saying Judge Squires Lee did anything wrong. I think the clerk kind of misled her because she was in the bag for Jen McCabe, which is a whole different story. But the point is, so the one thing that Judge Squires Lee did that made me realize that I think she caught on to the fact that the clerks fucked around was that Judge Squires Lee entered an order on the docket permanently allowing Lindsey to file pleadings. So anytime Lindsey could just go in and they'd be like, no - -Lindsey could be like, I have an order from Judge Squires Lee. It was the strangest thing. Anyway, so that kind of-- but I don't really know what to make of all that. Anyway, so it's bullshit though. That is wrong from Bederow. And I'll tell you why: because it wasn't until Lindsey made a motion, okay, about this protective order that Judge Krupp on December 27th, 2024, spanked Brian Tully and Robert Cosgrove and Aiden a little bit. And it was --I'm paraphrasing here, Judge did not say the word motherfucker-- and it was like you motherfuckers. You got to read that three-page order from Judge Krupp from December 27th. You want to say Robert Cosgrove --no, Mr. Bederow-- no. And what's weird is there's no reason to present it this way, okay? Because presenting it the way that is true to the factual record and in the way I just described buttresses your argument that Cosgrove was conflicted because he tried to let the phone extraction go unprotected for months. Hello? Feel like I'm fucking banging my head against the wall sometimes with these fucking lawyers. Sorry, I shouldn't add this coffee, I'm in a mood. The point is, no. That's wrong, factually. And the factual record makes your argument stronger. Oh my god. Oh my god. How can - how can you get it so wrong and hurt your own argument at the same time? If you're gonna get it fucking wrong, get it wrong because the truth hurts your argument. If you have the truth and if you have the facts on your side and the law on your side, you don't have to pound the table. Just state it correctly. Cosgrove sabotaged the attempts to get a protective order on the phone, and five months after the phone was released by Tully --mind you-- Cosgrove is delaying to protect Tully, because Tully edited the extraction because he wanted it to be released right when the first Karen Read trial started, so that all the Turtle Riders would focus on Lindsey. And I'll tell you, there's something to be said here. There's something to be said about how even Bederow doesn't get it. Because Cosgrove doing that—waiting months to do the first bullshit protective order, and then not doing anything to get Judge Krupp to issue a protective order—it was Lindsey who got Judge Krupp to do that. Well, it was Judge Krupp realizing, I think, what had happened. Judge Krupp, when he retires, I want to talk to him about that day. I want to be like, did you—how pissed were you when you realized that Tully did this on purpose? I'm dropping like, oh that went fine. Judge Krupp is a stern judge too. You know what, I'm gonna get on his bad side. If you're on his good side, you might get a smile and a little chuckle. And then he's right into it. If you're on his bad side, he will not let you talk. I love judges like that. All right, let's continue. So it's like, my God, go to federal court. If you get a smile from Judge Talwani, that is like a core memory. I got a smile from Judge Talwani. I just beamed. Now, she did put a court sign on her courtroom being like no loud typing before I got there. So I knew she knew I was coming. It was for the Leslie hearing. But she still smiled at me. But anyway, this is wrong. I just want to tell you that on page 10 of 22, paragraph --second full paragraph, lines one through four-- it's just wrong. And Bederow should make the argument stronger by pointing out that Cosgrove was hostile to Lindsey and therefore had a bias against her long before any of this went down. Cosgrove was protecting Tully and Kate Peter from the beginning. There's a pattern. Cosgrove also hid that email from Kate Peter to Ken Mello. We're going to read it at the end of this. Come on, breathe. Bederow. Is this what all New York Jets fans are like? Aren't you a Patriots fan, motherfucker? I was going to say his life would really suck if he's a Jets fan. But if he's a Pats fan - now I remember he wears Pats sweatshirts. Come on, Mr. Bederow. Think like Tom Brady. His view apparently changed. No, it did not. No, it did not, Mr. Bederow.
8:33

"If you have the facts and the law on your side, you don't need to pound the table, Mr. Bederow!" Here's my overview as to why Robert Cosgrove stalling for months to get a protective order for Lindsey Gaetani's phone extraction (that Brian Tully leaked, unredacted, after only removing messages from Tully to Lindsey and from PI Kate Peter to Lindsey) is Aidan Kearney's strongest argument for Cosgrove's recusal. I am not a lawyer. This is not legal advice. I am a towel. TRANSCRIPT: Before Ms. Gaetani accused him of intentional misconduct, Mr. Cosgrove successfully fought to prevent the public release of embarrassing and private details from her personal life by seeking broad impoundment and protective orders. No, no, no, no, no, no, no. I don't care if you weren't on the case at that point - you don't get that wrong. I'm sorry, I have to object on fact. Olivia, that is not what happened. Olivia prides herself on a knowledge of the factual record. Olivia, that is not what happened. You wanna know what happened? You want me to lay it out for you? I'll do it. April 2024. Brian Tully, personally --well, Ken Mello is in the hospital-- takes a 15-year unredacted extraction of Lindsey Gaetani's cell phone, compared to Natalie, who was allowed to submit her cell phone to a private company and remove things before Tully got the extraction of Natalie's phone. Ms. Hoity-Toity over there. Fuck your aristocracy, fuck your Hollywood, fuck yourself. Anyway, so Tully, in all his infinite fucking wisdom, removes messages from Kate Peter to Lindsey and from Tully to Lindsey before leaking this extraction while Ken Mello's in the fucking hospital. Then Ken Mello invokes the clawback provision of the discovery rules in Bradl's—like, I'm Tim Bradl. He was being Tim Bradl. As much as I blame Aidan and Tim Bradl for being Aidan and Tim Bradl, they were just proxies here. Folks, Tully was the mastermind and Jason Broyles was the intended recipient so that Broyles could attack Lindsey and myself to get credibility with Turtle Riders, to get close to Aidan so he could feed intel back to Kate and Tully, in my opinion. Anyway, the point is, that's in April. Tully doesn't even return Lindsey's call for like six days and then he's like, eh, meh. Of course he was like, meh, because he's a motherfucker, in my opinion. I mean, not lovingly. So anyway, this motherfucker goes about his business, doesn't give a fuck. Cosgrove doesn't do fucking shit until September of 2024. And he knows it. And everybody knows it. That motherfucker goes into court - oh, I get in a mood about this. That motherfucker goes into court in September of 2024 and fucking writes a handwritten fucking protective order, being like, oh, it's okay if Aiden keeps a copy of the phone and et cetera, et cetera, et cetera. That was in front of Judge Squires Lee. That was the same day that Lindsey got sabotaged at the courthouse by a court clerk...no comment. I love most of those clerks. They're wonderful. I love the court officers. I don't like what happened that day. I don't like it at all. Anyway, so I go in there -- wait a minute, what were we talking about? Oh, right. I think I was watching court that day. I was either watching or there, and Lindsey is there and Tully's -- Cosgrove's there and Bradl's there. And Judge Squires Lee is like, ah, you know, go write the agreement. So Cosgrove and Bradl write it by hand and file it. Fucking bullshit. You know how I -- now I'm not saying Judge Squires Lee did anything wrong. I think the clerk kind of misled her because she was in the bag for Jen McCabe, which is a whole different story. But the point is, so the one thing that Judge Squires Lee did that made me realize that I think she caught on to the fact that the clerks fucked around was that Judge Squires Lee entered an order on the docket permanently allowing Lindsey to file pleadings. So anytime Lindsey could just go in and they'd be like, no - -Lindsey could be like, I have an order from Judge Squires Lee. It was the strangest thing. Anyway, so that kind of-- but I don't really know what to make of all that. Anyway, so it's bullshit though. That is wrong from Bederow. And I'll tell you why: because it wasn't until Lindsey made a motion, okay, about this protective order that Judge Krupp on December 27th, 2024, spanked Brian Tully and Robert Cosgrove and Aiden a little bit. And it was --I'm paraphrasing here, Judge did not say the word motherfucker-- and it was like you motherfuckers. You got to read that three-page order from Judge Krupp from December 27th. You want to say Robert Cosgrove --no, Mr. Bederow-- no. And what's weird is there's no reason to present it this way, okay? Because presenting it the way that is true to the factual record and in the way I just described buttresses your argument that Cosgrove was conflicted because he tried to let the phone extraction go unprotected for months. Hello? Feel like I'm fucking banging my head against the wall sometimes with these fucking lawyers. Sorry, I shouldn't add this coffee, I'm in a mood. The point is, no. That's wrong, factually. And the factual record makes your argument stronger. Oh my god. Oh my god. How can - how can you get it so wrong and hurt your own argument at the same time? If you're gonna get it fucking wrong, get it wrong because the truth hurts your argument. If you have the truth and if you have the facts on your side and the law on your side, you don't have to pound the table. Just state it correctly. Cosgrove sabotaged the attempts to get a protective order on the phone, and five months after the phone was released by Tully --mind you-- Cosgrove is delaying to protect Tully, because Tully edited the extraction because he wanted it to be released right when the first Karen Read trial started, so that all the Turtle Riders would focus on Lindsey. And I'll tell you, there's something to be said here. There's something to be said about how even Bederow doesn't get it. Because Cosgrove doing that—waiting months to do the first bullshit protective order, and then not doing anything to get Judge Krupp to issue a protective order—it was Lindsey who got Judge Krupp to do that. Well, it was Judge Krupp realizing, I think, what had happened. Judge Krupp, when he retires, I want to talk to him about that day. I want to be like, did you—how pissed were you when you realized that Tully did this on purpose? I'm dropping like, oh that went fine. Judge Krupp is a stern judge too. You know what, I'm gonna get on his bad side. If you're on his good side, you might get a smile and a little chuckle. And then he's right into it. If you're on his bad side, he will not let you talk. I love judges like that. All right, let's continue. So it's like, my God, go to federal court. If you get a smile from Judge Talwani, that is like a core memory. I got a smile from Judge Talwani. I just beamed. Now, she did put a court sign on her courtroom being like no loud typing before I got there. So I knew she knew I was coming. It was for the Leslie hearing. But she still smiled at me. But anyway, this is wrong. I just want to tell you that on page 10 of 22, paragraph --second full paragraph, lines one through four-- it's just wrong. And Bederow should make the argument stronger by pointing out that Cosgrove was hostile to Lindsey and therefore had a bias against her long before any of this went down. Cosgrove was protecting Tully and Kate Peter from the beginning. There's a pattern. Cosgrove also hid that email from Kate Peter to Ken Mello. We're going to read it at the end of this. Come on, breathe. Bederow. Is this what all New York Jets fans are like? Aren't you a Patriots fan, motherfucker? I was going to say his life would really suck if he's a Jets fan. But if he's a Pats fan - now I remember he wears Pats sweatshirts. Come on, Mr. Bederow. Think like Tom Brady. His view apparently changed. No, it did not. No, it did not, Mr. Bederow.

Grant Smith Ellis

13,885 次观看 • 9 个月前