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These two movements fix more than people realize. If you struggle with either one, you’ve found exactly what your body needs. The pump stretch restores forgotten ranges—from shoulders and spine to hips and hamstrings—reconnecting the entire chain. The Cossack squat does the same laterally: deep hips, inner thighs, ankles,... show more

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The deep squat is a natural resting posture — it helps keep the hips mobile, ankles flexible, and spine healthy. Want to learn more and make mobility part of your daily routine? Start with my programs.

The deep squat is a natural resting posture — it helps keep the hips mobile, ankles flexible, and spine healthy. Want to learn more and make mobility part of your daily routine? Start with my programs.

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If you can comfortably hold a deep squat (Malasana) for 2 minutes, your hips, ankles, spine and future self will thank you. One of the most underrated mobility exercises for healthy aging. Here are 7 reasons why 1) Restores hip mobility

If you can comfortably hold a deep squat (Malasana) for 2 minutes, your hips, ankles, spine and future self will thank you. One of the most underrated mobility exercises for healthy aging. Here are 7 reasons why 1) Restores hip mobility

Dr.Sayajirao Gaikwad

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If you want one stretch that hits everything, do this: It’s called world’s greatest stretch It hits your hips, hamstrings, and T-spine all at once - start in a deep lunge, back leg straight - bring elbow to the inside of foot - rotate and reach to ceiling Go slow & controlled

If you want one stretch that hits everything, do this: It’s called world’s greatest stretch It hits your hips, hamstrings, and T-spine all at once - start in a deep lunge, back leg straight - bring elbow to the inside of foot - rotate and reach to ceiling Go slow & controlled

Mackenzie Smith

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This is one of my absolute favourite mobility movements to help release the entire lateral line (including the QL and glutes), which in turn helps unlock the hips and release tension in the lower back. Even better, you can do it from the comfort of your own living room!

This is one of my absolute favourite mobility movements to help release the entire lateral line (including the QL and glutes), which in turn helps unlock the hips and release tension in the lower back. Even better, you can do it from the comfort of your own living room!

Alexa Towersey

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Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.

Alex Bernier

71,160 görüntüleme • 1 yıl önce

I wish I had known this during my active years. The deep squat hold is one of the best mobility drills for people who sit all day. How to do it: 1. -Squat down while keeping your heels flat on the floor 2. -Hold that bottom position for 30 seconds 3. -If your heels lift, place a towel under them The more your heels lift when you squat, the more your lower back screams in pain every day. What it does: • resets your hips • improves posture • boosts circulation • increases ankle mobility • releases low-back tension A few minutes a day change how you feel. Details in the article below↓

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Posture University

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“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)

“It’s not that you can’t do deep squats because you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)

Kevin Dahlstrom

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The building blocks of becoming your best self is found in your day to day actions. If you can look from within and be honest with yourself..you will figure out exactly what needs to be done. Self improvement is the most underrated action you can take to get ahead.

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Miranda Cohen

58,127 görüntüleme • 3 yıl önce

HABIT MATH: I do a 3-minute deep squat every morning, no exceptions. Those last two words are crucial. Everyone has 3 minutes to spare—but it’s SOOO easy to skip a day. Then two. Individually, those days don’t matter. But over the course of a year, 3 minutes a day adds up to 18 hours. It’s the difference between improvement (in your ankles, knees, hips, and lower back) and decline. Look, I’m the least structured, least rigid person you follow. I don’t keep a schedule or budget. I play everything by ear. But when it comes to habits, I’m hard core. You have to be if you want the result. (My rule is no coffee until the squat is done. And nothing stands between me and my morning brew.)

HABIT MATH: I do a 3-minute deep squat every morning, no exceptions. Those last two words are crucial. Everyone has 3 minutes to spare—but it’s SOOO easy to skip a day. Then two. Individually, those days don’t matter. But over the course of a year, 3 minutes a day adds up to 18 hours. It’s the difference between improvement (in your ankles, knees, hips, and lower back) and decline. Look, I’m the least structured, least rigid person you follow. I don’t keep a schedule or budget. I play everything by ear. But when it comes to habits, I’m hard core. You have to be if you want the result. (My rule is no coffee until the squat is done. And nothing stands between me and my morning brew.)

Kevin Dahlstrom

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108 Hz + Harmonics — A Deeper State of Calm ✨ 108 Hz, combined with its harmonics like 864 Hz, 1732 Hz, and 3456 Hz, creates a powerful sound healing field that supports your mind and body in returning to balance. These frequencies are naturally aligned, working together to amplify a sense of harmony within your system. This layered vibration can help reduce the noise of the mind, ease overthinking, and bring you into a deeper state of inner stillness. Rather than forcing calm, the sound gently guides your system into it. As you listen, your body can shift into the parasympathetic system — the state where the nervous system relaxes, restores, and regulates itself. This is why working with these frequencies can support both nervous system regulation and nervous system healing. Using 108 Hz and its harmonics can help you: • quiet mental chatter and inner tension • support nervous system regulation • activate the parasympathetic state • experience deeper sound healing through harmonic resonance Together, these frequencies create a more immersive and powerful reset for your entire system. ✨ The deeper the harmony, the deeper the calm.

108 Hz + Harmonics — A Deeper State of Calm ✨ 108 Hz, combined with its harmonics like 864 Hz, 1732 Hz, and 3456 Hz, creates a powerful sound healing field that supports your mind and body in returning to balance. These frequencies are naturally aligned, working together to amplify a sense of harmony within your system. This layered vibration can help reduce the noise of the mind, ease overthinking, and bring you into a deeper state of inner stillness. Rather than forcing calm, the sound gently guides your system into it. As you listen, your body can shift into the parasympathetic system — the state where the nervous system relaxes, restores, and regulates itself. This is why working with these frequencies can support both nervous system regulation and nervous system healing. Using 108 Hz and its harmonics can help you: • quiet mental chatter and inner tension • support nervous system regulation • activate the parasympathetic state • experience deeper sound healing through harmonic resonance Together, these frequencies create a more immersive and powerful reset for your entire system. ✨ The deeper the harmony, the deeper the calm.

Paul White Gold Eagle

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Clear your schedule something big is lining up. Ethena Labs is making its way to Bantr , and yes, rewards are part of the package. If you’ve been grinding on Bantr, this is exactly the kind of moment you want to be early for. Drops like this don’t just boost activity they reshape the leaderboard and push the whole ecosystem forward. Stay sharp. This one is closer than most people realize.

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A lot of Russian boxer types who do the bouncing thing use adjusted punching form that fits it They'll use split steps to punch on the move, and it's quick, unweighted straights or vertical fist uppercuts Fiziev will take a big bounce and load his weight for a huge lead hook and by then the other guy sees it and just gets out If you want to do the bouncy thing inside exchanges, you want to ideally stay between your hips more than the exaggerated Canelo-style hip folds, and get underneath punches by dropping down or bending your knees rather than deep hip folds. Ethyn Ewing does this well.

A lot of Russian boxer types who do the bouncing thing use adjusted punching form that fits it They'll use split steps to punch on the move, and it's quick, unweighted straights or vertical fist uppercuts Fiziev will take a big bounce and load his weight for a huge lead hook and by then the other guy sees it and just gets out If you want to do the bouncy thing inside exchanges, you want to ideally stay between your hips more than the exaggerated Canelo-style hip folds, and get underneath punches by dropping down or bending your knees rather than deep hip folds. Ethyn Ewing does this well.

MixingMartialArts

24,962 görüntüleme • 1 ay önce

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

Jeromy Bryk- Strength and Physique Coach

13,678 görüntüleme • 8 ay önce

Thumbpulling™ will change your face. And the reason why is something NOBODY talks about. The follow-up after every set is a Pandiculation. Pandiculation is the stretch every human and animal instinctively does. It's why cats arch their backs after waking up. It's why dogs stretch their front legs out before they move. It's why you yawn and stretch the second you wake. It's the body's built-in fascial reset. The nervous system uses it to: -recalibrate posture -rehydrate the fascia -release stored tension -update the resting tone of muscles -rewire the set point of the entire system Thumbpulling™ does exactly this - it forces a pandiculation which loosens the sutures, releases the fascia (you can hear creaking sounds of this happening) This allows your face to be more mobile - allowing your tongue to expand the palate and maxilla. This is exactly what people in my community have been integrating into their daily routines to improve their appearance. Everyone will be Thumbpulling eventually ⚡️

Thumbpulling™ will change your face. And the reason why is something NOBODY talks about. The follow-up after every set is a Pandiculation. Pandiculation is the stretch every human and animal instinctively does. It's why cats arch their backs after waking up. It's why dogs stretch their front legs out before they move. It's why you yawn and stretch the second you wake. It's the body's built-in fascial reset. The nervous system uses it to: -recalibrate posture -rehydrate the fascia -release stored tension -update the resting tone of muscles -rewire the set point of the entire system Thumbpulling™ does exactly this - it forces a pandiculation which loosens the sutures, releases the fascia (you can hear creaking sounds of this happening) This allows your face to be more mobile - allowing your tongue to expand the palate and maxilla. This is exactly what people in my community have been integrating into their daily routines to improve their appearance. Everyone will be Thumbpulling eventually ⚡️

Oscar Patel

17,911 görüntüleme • 2 ay önce

Kettlebell snatch is one of the most important movements for forging a hard, athletic physique that can actually perform. This ancient, brutal tool builds raw explosive power from the hips through the shoulders: the kind that translates straight into sprinting faster, jumping higher, hitting harder, and dominating in any arena. It carves out that coveted V-taper with thick, wide shoulders and lats, steel forearms and grip, a rock-solid core, and lean, defined arms… all while stripping fat and keeping you functionally jacked. No fluff. No endless isolation work. Just one high-leverage, full-body movement that rewards discipline and turns you into a capable, aesthetic machine. You don’t want to be just be another puffy bodybuilder. You want to be an aesthetic, finely tuned athletic performance machine. Train like an athlete. Look like a warrior. KB swings are a key ingredient in the recipe to get ripped. Follow me for more tips on building a hard body.

Kettlebell snatch is one of the most important movements for forging a hard, athletic physique that can actually perform. This ancient, brutal tool builds raw explosive power from the hips through the shoulders: the kind that translates straight into sprinting faster, jumping higher, hitting harder, and dominating in any arena. It carves out that coveted V-taper with thick, wide shoulders and lats, steel forearms and grip, a rock-solid core, and lean, defined arms… all while stripping fat and keeping you functionally jacked. No fluff. No endless isolation work. Just one high-leverage, full-body movement that rewards discipline and turns you into a capable, aesthetic machine. You don’t want to be just be another puffy bodybuilder. You want to be an aesthetic, finely tuned athletic performance machine. Train like an athlete. Look like a warrior. KB swings are a key ingredient in the recipe to get ripped. Follow me for more tips on building a hard body.

Robert ₿reedlove

158,201 görüntüleme • 3 ay önce

🔥 THE FUTURE OF HEALING IS NO LONGER A SECRET. For the first time, healing is being returned to the people. No needles. No chemicals. No more quiet suffering. Tesla MedBed X is leading a silent revolution: restoring what was once thought lost, and regenerating what medicine said was gone forever. Tesla MedBed does exactly that: ✔️ Designed to eliminate cancer from the body at its energetic source ✔️ Supports full neural restoration for those affected by autism ✔️ Provides deep relief for fibromyalgia and chronic body pain ✔️ Helps reverse the effects of Alzheimer’s and cognitive decline ✔️ Naturally restores joint flexibility and reduces long-term pain ✔️ Rebalances nutrient levels and corrects internal deficiencies ✔️ Empowers the body’s immunity without the need for forced vaccines This isn’t futuristic theory, IT'S REAL. ⚠️ Trump himself declared: . . . “Within a year’s time, almost all hospital procedures will be obsolete.” You weren’t meant to break down. You were meant to renew. Let your body remember what it feels like to be whole. Bring Tesla MedBed X into your home while you still can.👇

🔥 THE FUTURE OF HEALING IS NO LONGER A SECRET. For the first time, healing is being returned to the people. No needles. No chemicals. No more quiet suffering. Tesla MedBed X is leading a silent revolution: restoring what was once thought lost, and regenerating what medicine said was gone forever. Tesla MedBed does exactly that: ✔️ Designed to eliminate cancer from the body at its energetic source ✔️ Supports full neural restoration for those affected by autism ✔️ Provides deep relief for fibromyalgia and chronic body pain ✔️ Helps reverse the effects of Alzheimer’s and cognitive decline ✔️ Naturally restores joint flexibility and reduces long-term pain ✔️ Rebalances nutrient levels and corrects internal deficiencies ✔️ Empowers the body’s immunity without the need for forced vaccines This isn’t futuristic theory, IT'S REAL. ⚠️ Trump himself declared: . . . “Within a year’s time, almost all hospital procedures will be obsolete.” You weren’t meant to break down. You were meant to renew. Let your body remember what it feels like to be whole. Bring Tesla MedBed X into your home while you still can.👇

Barbara Oneill

123,274 görüntüleme • 1 ay önce

🚨 THE BIGGEST LIE IN MODERN HITTING. We’ve become a game of clones. Everyone wants the same launch angle, the same hand path, and the same “aesthetic” finish. But here is the reality: If you’re coaching every kid to move the same way, you aren’t coaching—you’re just copying and pasting. 🧩 Feel vs. Real The truth is found in who can decipher the feel vs. real for every individual player. • What a coach sees on camera (Real) is almost never what the athlete is experiencing (Feel). • If you tell a hitter to “get on plane” and they start dumping their barrels, your “correct” advice just broke their swing. 🧬 Different Bodies, Different Movements Everyone is built differently. One hitter has long levers and tight hips; another is short, explosive, and hyper-mobile. Everyone moves differently. So why on earth are we buying into ONE rigid swing philosophy? Unless that philosophy is the one that allows you to get the only intended result that matters: CONSISTENT BARRELS. 🎯 The Bottom Line Stop trying to win the “Best Looking Swing” award on Instagram. If your swing is “ugly” but you’re a barrel machine, you’re a better hitter than the kid with the “perfect” mechanics who can’t touch a high-spin heater. We need to stop chasing positions and start chasing intent. If the “feel” creates the “result,” keep it. Everything else is just noise. Stop cloning. Start competing. If you want to build a swing that is for for you, sign up for a 1:1 coaching call. DM us here.

🚨 THE BIGGEST LIE IN MODERN HITTING. We’ve become a game of clones. Everyone wants the same launch angle, the same hand path, and the same “aesthetic” finish. But here is the reality: If you’re coaching every kid to move the same way, you aren’t coaching—you’re just copying and pasting. 🧩 Feel vs. Real The truth is found in who can decipher the feel vs. real for every individual player. • What a coach sees on camera (Real) is almost never what the athlete is experiencing (Feel). • If you tell a hitter to “get on plane” and they start dumping their barrels, your “correct” advice just broke their swing. 🧬 Different Bodies, Different Movements Everyone is built differently. One hitter has long levers and tight hips; another is short, explosive, and hyper-mobile. Everyone moves differently. So why on earth are we buying into ONE rigid swing philosophy? Unless that philosophy is the one that allows you to get the only intended result that matters: CONSISTENT BARRELS. 🎯 The Bottom Line Stop trying to win the “Best Looking Swing” award on Instagram. If your swing is “ugly” but you’re a barrel machine, you’re a better hitter than the kid with the “perfect” mechanics who can’t touch a high-spin heater. We need to stop chasing positions and start chasing intent. If the “feel” creates the “result,” keep it. Everything else is just noise. Stop cloning. Start competing. If you want to build a swing that is for for you, sign up for a 1:1 coaching call. DM us here.

Tyler Osik

15,394 görüntüleme • 6 ay önce

When you have an angel and a demon sitting on your right and left shoulders, this is what it means... The Tree of Life is within; the emotions and urges come from the higher dimensions of the Sefirot/Chakras/Egyptian parts of the soul. When energy flows from the left side, especially through Gevurah, that raw energy—the energy of the lion—brings anger that cannot be easily controlled. In the Egyptian system, that part of the soul is called Sekhem. From the right side, or from Chokmah and Chesed, a flow of energy brings kindness and love. There are people who receive energy only from one side, without balance. A lot of what you receive depends on the influence of the stars when you are born, and that is by design. Some are here to bring evil, some good—you need to find the balance and purify your heart.

When you have an angel and a demon sitting on your right and left shoulders, this is what it means... The Tree of Life is within; the emotions and urges come from the higher dimensions of the Sefirot/Chakras/Egyptian parts of the soul. When energy flows from the left side, especially through Gevurah, that raw energy—the energy of the lion—brings anger that cannot be easily controlled. In the Egyptian system, that part of the soul is called Sekhem. From the right side, or from Chokmah and Chesed, a flow of energy brings kindness and love. There are people who receive energy only from one side, without balance. A lot of what you receive depends on the influence of the stars when you are born, and that is by design. Some are here to bring evil, some good—you need to find the balance and purify your heart.

Open Minded Approach

167,832 görüntüleme • 2 ay önce