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THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age...

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Tim Cortazzo

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16,407 次观看 • 1 年前 •via X (Twitter)

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Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!
0:29

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,047 次观看 • 1 年前

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.
0:35

Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.

Ted Ryce

65,584 次观看 • 3 个月前

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.
3:37

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.

Eric

277,374 次观看 • 3 年前

Thinking about that 225 bench fail video posted below yesterday… Some of your comments had me thinking… Even if the dude has stepped in a gym, the mechanics, balance, hand placement, full range, would wreck a lot of guys that aren’t used to it.. So…. It got me thinking: If we took a general sampling of men off the street today, what’s a fair measurement of real upper body strength and overall body composition if not bench press? Push-ups and chin-ups feel like the answer. For the savage crew, what do you think the real numbers look like if we tested average men today in different age groups? Strict Push-ups (full range, chest to floor): What’s a fair average for a 40-50 year old man today? What should a strong/fit disciplined guy in his 40’s/50’s be able to hit? Strict Chin-ups (dead hang, underhand grip OK): Average? Strong/fit goal? A man 20-30 should be able to lift his body and knock out how many push-ups? Same question for chins? Drop your thoughts below: • What do you believe the averages are in 2026? • What numbers should a fit population actually hit? • Your age + current push-ups/chin-ups? Be honest. Let’s hear the crew. No cap. 💪 Also curious if the number changes based on your Country? Who’s fit and who’s not…
0:32

Thinking about that 225 bench fail video posted below yesterday… Some of your comments had me thinking… Even if the dude has stepped in a gym, the mechanics, balance, hand placement, full range, would wreck a lot of guys that aren’t used to it.. So…. It got me thinking: If we took a general sampling of men off the street today, what’s a fair measurement of real upper body strength and overall body composition if not bench press? Push-ups and chin-ups feel like the answer. For the savage crew, what do you think the real numbers look like if we tested average men today in different age groups? Strict Push-ups (full range, chest to floor): What’s a fair average for a 40-50 year old man today? What should a strong/fit disciplined guy in his 40’s/50’s be able to hit? Strict Chin-ups (dead hang, underhand grip OK): Average? Strong/fit goal? A man 20-30 should be able to lift his body and knock out how many push-ups? Same question for chins? Drop your thoughts below: • What do you believe the averages are in 2026? • What numbers should a fit population actually hit? • Your age + current push-ups/chin-ups? Be honest. Let’s hear the crew. No cap. 💪 Also curious if the number changes based on your Country? Who’s fit and who’s not…

Brent LaJeunesse 💯

83,631 次观看 • 3 个月前

It's the weekend again. Don't live a sedentary lifestyle it's not good for your health. Jog ✅ Go to a gym✅ Do push up in your parlour✅ Take a long walk✅ The best way to appreciate your body is to exercise it 30kg pairs alternating inclined chest press looks good on me 😎
0:43

It's the weekend again. Don't live a sedentary lifestyle it's not good for your health. Jog ✅ Go to a gym✅ Do push up in your parlour✅ Take a long walk✅ The best way to appreciate your body is to exercise it 30kg pairs alternating inclined chest press looks good on me 😎

NaijaFarmer

24,224 次观看 • 9 个月前

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure
0:46

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

Tom Coppens

76,411 次观看 • 8 个月前

If you want to get in shape without going to the gym, push-ups are a key exercise How you place your hands can change the engagement of various muscles I prefer close grip over diamond as both increase triceps engagement, but close grip leads to higher engagement elsewhere
1:01

If you want to get in shape without going to the gym, push-ups are a key exercise How you place your hands can change the engagement of various muscles I prefer close grip over diamond as both increase triceps engagement, but close grip leads to higher engagement elsewhere

JT | Jerry Teixeira

16,450 次观看 • 3 年前

✅If you can do around 40 consecutive push-ups, it’s a strong indicator of good fitness and a much lower risk of heart attack or stroke A study published in JAMA Network Open (2019) involved over 1,000 male firefighters. Here’s what it found: 1. Men who could complete more than 40 push-ups in a single attempt had a 96% lower risk of heart disease events (heart attack, stroke, or cardiac arrest) over 10 years compared with those who could do fewer than 10. 2. The push-up test was a simple measure of overall fitness, particularly upper-body strength and cardiovascular endurance. 3. Push-up capacity correlated strongly with aerobic fitness (VO₂ max), a key predictor of heart health. Important caveats: 1. The study included middle-aged men (mean age ~40) who were physically active firefighters, not the general population. 2. It shows association, not causation: Being fit enough to do 40 push-ups reflects good cardiovascular fitness, which lowers heart disease risk. 3. The protective effect comes from the fitness level and not the push-ups themselves. (VC: Dr Jacob George)
1:04

✅If you can do around 40 consecutive push-ups, it’s a strong indicator of good fitness and a much lower risk of heart attack or stroke A study published in JAMA Network Open (2019) involved over 1,000 male firefighters. Here’s what it found: 1. Men who could complete more than 40 push-ups in a single attempt had a 96% lower risk of heart disease events (heart attack, stroke, or cardiac arrest) over 10 years compared with those who could do fewer than 10. 2. The push-up test was a simple measure of overall fitness, particularly upper-body strength and cardiovascular endurance. 3. Push-up capacity correlated strongly with aerobic fitness (VO₂ max), a key predictor of heart health. Important caveats: 1. The study included middle-aged men (mean age ~40) who were physically active firefighters, not the general population. 2. It shows association, not causation: Being fit enough to do 40 push-ups reflects good cardiovascular fitness, which lowers heart disease risk. 3. The protective effect comes from the fitness level and not the push-ups themselves. (VC: Dr Jacob George)

Dr Sudhir Kumar MD DM

48,880 次观看 • 10 个月前

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.
0:47

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,419 次观看 • 3 年前

I see way too many people do the hip thrust exercise wrong. STOP EGO LIFTING AND SLOW DOWN!!! Take a moment to set up, keep your chin tucked, SLOW DOWN, squeeze at the top, keep your back strong (don’t arch), push through your heels and feel every part of the movement. Aim for 6-10 reps, (max 12 on your first warm up “set”). Choose a weight you can control with good form but that still challenges you. Even when you’re struggling or going heavy, your form should NOT change.
0:43

I see way too many people do the hip thrust exercise wrong. STOP EGO LIFTING AND SLOW DOWN!!! Take a moment to set up, keep your chin tucked, SLOW DOWN, squeeze at the top, keep your back strong (don’t arch), push through your heels and feel every part of the movement. Aim for 6-10 reps, (max 12 on your first warm up “set”). Choose a weight you can control with good form but that still challenges you. Even when you’re struggling or going heavy, your form should NOT change.

Velvet 🌿✨

70,391 次观看 • 9 个月前

Sooooo I just saw all the workout critics 🤡 on my butterfly pull-ups. Butterfly pull-ups are done in CrossFit workouts and should not be done unless you have good shoulder mobility and can complete at least 5 strict pull ups without fatigue. I also train strict pull ups during other training sessions. Always make sure you go down all the way to straighten your arms before pulling up again. And chin over the bar at the top. But more importantly I encourage everyone no matter how old you are or what level fitness you are at, always try to train and exercise to stay strong and healthy so you can live your best life and be the best version of you. Don’t sit on the couch and be a hater. We have enough of that!
0:37

Sooooo I just saw all the workout critics 🤡 on my butterfly pull-ups. Butterfly pull-ups are done in CrossFit workouts and should not be done unless you have good shoulder mobility and can complete at least 5 strict pull ups without fatigue. I also train strict pull ups during other training sessions. Always make sure you go down all the way to straighten your arms before pulling up again. And chin over the bar at the top. But more importantly I encourage everyone no matter how old you are or what level fitness you are at, always try to train and exercise to stay strong and healthy so you can live your best life and be the best version of you. Don’t sit on the couch and be a hater. We have enough of that!

Marjorie Taylor Greene 🇺🇸

2,076,206 次观看 • 3 年前

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

Coach Paul

26,082 次观看 • 6 个月前

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.
1:01

Romanian Deadlift cues/tips ⬇️ 1) Keep chest up and imagine you’re trying to push your arse towards the wall behind you. 2) It’s all in the hips (Imagine hands are full as you try to close the door behind you with your arse) 3) Control your eccentric enough so you enter the “lengthened” range of your hamstrings/glutes in control…don’t just drop into it. 4) Use loads that’s appropriate to do the above…don’t turn this into a partial conventional deadlift. 5) You’ll need straps at some point as your posterior chain strength will far outpace your grip strength. A movement that takes time/practice for everyone in my experience.

Francis Melia

30,062 次观看 • 7 个月前

"the people who struggle with coding agents are those who try to push their way too hard. partially why I find coding with agents easy is that I've led engineering teams before". this is a unique view on AI coding, that to maximize your output you have to "let go" a bit and accept that the way AI will build the project might not be 100% aligned with your way, it might not even be 100% correct, but it will push the project forward. and if you realize later that you don't like an approach, you can always go back to it later and iterate over it. so there's not always an absolute total gain, but the overall performance is what matters in the end.
1:33

"the people who struggle with coding agents are those who try to push their way too hard. partially why I find coding with agents easy is that I've led engineering teams before". this is a unique view on AI coding, that to maximize your output you have to "let go" a bit and accept that the way AI will build the project might not be 100% aligned with your way, it might not even be 100% correct, but it will push the project forward. and if you realize later that you don't like an approach, you can always go back to it later and iterate over it. so there's not always an absolute total gain, but the overall performance is what matters in the end.

ℏεsam

165,093 次观看 • 6 个月前

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.
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This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

Dan Go

1,299,313 次观看 • 2 年前

"[Anthony Smith and I] did not think that Tom found a way out or was ducking out... What Anthony and I were speaking to is in the fight, one guy's trying to stop your breathing by breaking your nose... you got to learn to push through that. One guy is trying to swell up your eye or cause some blood to get in there to affect your vision... you got to push through that. That was the tone that we were speaking of, not that actual moment with Tom." Chael P clarifies his comments that Tom Aspinall should've continued fighting.
1:58

"[Anthony Smith and I] did not think that Tom found a way out or was ducking out... What Anthony and I were speaking to is in the fight, one guy's trying to stop your breathing by breaking your nose... you got to learn to push through that. One guy is trying to swell up your eye or cause some blood to get in there to affect your vision... you got to push through that. That was the tone that we were speaking of, not that actual moment with Tom." Chael P clarifies his comments that Tom Aspinall should've continued fighting.

Ariel Helwani

212,223 次观看 • 9 个月前

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

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

Alex Bernier

380,762 次观看 • 2 年前

"I don't coach girls. I don't know how to do that. I want to push you to a place of uncomfortability, like a woman." Syracuse's Felisha Legette-Jack on her team's response tonight after a 20-point loss earlier in the week "I'm not here to be friends with 17 to 23 year old's. I'm here to push you towards your dreams so you can find your wings and fly."
1:09

"I don't coach girls. I don't know how to do that. I want to push you to a place of uncomfortability, like a woman." Syracuse's Felisha Legette-Jack on her team's response tonight after a 20-point loss earlier in the week "I'm not here to be friends with 17 to 23 year old's. I'm here to push you towards your dreams so you can find your wings and fly."

Ashley Wenskoski

845,600 次观看 • 7 个月前

⭐️ (discusing a moa saying they had a ‘txt day’ inserted into the days of the week) 🧸 but then the week would get longer 🐰 that’d be great 🧸 i wouldn’t want that 🐰 oh why? 🧸 huh? 🐰 why? 🦊 it’s the perfect amount of days right now 🧸 ? a week feels long right now too 🐰 it’s really short to me 🧸 wow really?? 🐰 yeah 🐿️ what about a month then? 🐰 a month is short too…time in general feels really short to me 🐧 that’s fascinating 🦊 it is true though 🐿️ a month too? 🐰 a year is short too 🦊 it’s going to be may soon 🐧 oh you’re right 🐿️ if time feels short to you, try doing planks 🐰 oh i did do them yesterday 🐧 time does go slow when you do that 🦊 you should do them everyday then 🧸 you do planks too?? 🐰 i couldn’t work out yesterday so after getting back to the dorm, i did some push ups and planks before going to bed 🧸 wow hyung, you’re a traitor 🐰 why? 🧸 …i haven’t started working out yet 🐰 please just do it 🦊 none’s betrayed beomgyu but he keeps making us into traitors 🧸 don’t betray me!! 🐰 i don’t know how many minutes i did it for but i wanted to do 100 push ups so i played a song and i split it into verse 1, 2 and 3 🐰 i do as many push ups as i can for verse 1 then hold the plank position till the verse ends then switch back to finish the push ups in verse 2 🧸 you don’t take a break throughout the song? 🐰 i didn’t take a break 🧸 oh~ your stamina is incredible 🦊 what’s the most you do in the first set? 🐰 i did 30 in the first set 🧸🦊 that’s so good 🐰 and i did 20 from the second set and slowly decreased it ⭐️ you did great, that’s really good
1:18

⭐️ (discusing a moa saying they had a ‘txt day’ inserted into the days of the week) 🧸 but then the week would get longer 🐰 that’d be great 🧸 i wouldn’t want that 🐰 oh why? 🧸 huh? 🐰 why? 🦊 it’s the perfect amount of days right now 🧸 ? a week feels long right now too 🐰 it’s really short to me 🧸 wow really?? 🐰 yeah 🐿️ what about a month then? 🐰 a month is short too…time in general feels really short to me 🐧 that’s fascinating 🦊 it is true though 🐿️ a month too? 🐰 a year is short too 🦊 it’s going to be may soon 🐧 oh you’re right 🐿️ if time feels short to you, try doing planks 🐰 oh i did do them yesterday 🐧 time does go slow when you do that 🦊 you should do them everyday then 🧸 you do planks too?? 🐰 i couldn’t work out yesterday so after getting back to the dorm, i did some push ups and planks before going to bed 🧸 wow hyung, you’re a traitor 🐰 why? 🧸 …i haven’t started working out yet 🐰 please just do it 🦊 none’s betrayed beomgyu but he keeps making us into traitors 🧸 don’t betray me!! 🐰 i don’t know how many minutes i did it for but i wanted to do 100 push ups so i played a song and i split it into verse 1, 2 and 3 🐰 i do as many push ups as i can for verse 1 then hold the plank position till the verse ends then switch back to finish the push ups in verse 2 🧸 you don’t take a break throughout the song? 🐰 i didn’t take a break 🧸 oh~ your stamina is incredible 🦊 what’s the most you do in the first set? 🐰 i did 30 in the first set 🧸🦊 that’s so good 🐰 and i did 20 from the second set and slowly decreased it ⭐️ you did great, that’s really good

💬

33,562 次观看 • 4 个月前

This instructor says that when you come to a stop, if you can’t see the tires of the car in front of you then you are too close. Many said they do not leave that much space because it is an invitation for others to cut in front of you. I’m always worried that someone is going to hit me from behind and push me into the car in front of me. (It’s happened before) Many said they can’t even see the headlights when cars are behind them, that they are up way too close. Do you leave this much space between you and the car in front of you when you are at a stop ? Do you think tailgating is a huge problem?
0:26

This instructor says that when you come to a stop, if you can’t see the tires of the car in front of you then you are too close. Many said they do not leave that much space because it is an invitation for others to cut in front of you. I’m always worried that someone is going to hit me from behind and push me into the car in front of me. (It’s happened before) Many said they can’t even see the headlights when cars are behind them, that they are up way too close. Do you leave this much space between you and the car in front of you when you are at a stop ? Do you think tailgating is a huge problem?

👉M-Û-R-Č-H👈

26,858 次观看 • 3 个月前