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Thinking about increasing your running mileage? PASS THIS TEST🏃🏃‍♀️ To “pass”: ☑️ Hold each position for 40 seconds ☑️ No pain during testing ☑️ No side-to-side differences >4 seconds If you meet all 3 criteria, you can feel confident about progressing your mileage safely 👟

29,959 次观看 • 3 个月前 •via X (Twitter)

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🚨BREAKING: No Evidence? Just Vibes?" Think Again —Candace Owens DROPS RECEIPTS of All The BREAKS She Droped In Charlie Kirk Case!🧾🫳 Haters say Candace Owens is all vibes, no proof? WRONG. In tonight's pod, she lists the HARD EVIDENCE her team has EXCLUSIVELY broken—proving the feds' story is FULL of holes. This ain't dreams; it's FACTS demanding justice! Here's the bombshell rundown: ☑️Charlie's texts: Ditching pro-Israel stance 48 HOURS before death—despite ALL the lies denying it. ☑️Tyler Robinson at Dairy Queen DAY OF the hit (photo proof!). Then? Drove to Cowboys Smokehouse that night, likely dodging traffic cams. Calm as ice post-"first kill." ☑️Tyler called out sick: Food poisoning on 11th from his job at "Wild Electric" in St Claira, UT; using the excusen of "helping grandma move furniture" on 10th. (Grandma excuse AGAIN—feds, check her house?) ☑️Tyler's job: Wild Electric, Santa Clara, UT. ☑️Charlie's secret Catholic shift: Attending Mass, praying rosary, died in St. Michael pendant, PRIVATE Catholic funeral. ☑️Terrell Farnsworth's WEIRD post-assassination behavior. ☑️NO BLOOD on Charlie's back—bullet DIDN'T pass through. (First red flag feds were LYING!) ☑️Inside pics of Charlie's SUV post-hit. ☑️Feds NEVER impounded the vehicle. ☑️Feds SEIZED hospital cameras. ☑️Feds BLOCKED Dr. Trotter from OR; mystery DC phone call let him back in. ☑️Andrew Kolvet's FAKE "Superman neck" quote—never from doc, just Erika's upset words. ☑️Charlie's texts to Dan Flood & Kolvet NIGHT BEFORE: "Afraid they're gonna kill me." (Erika confirmed!) ☑️Netanyahu's call to Charlie: Offer to "level up" TPUSA (disputed by Erika, but Candace has separate sources). ☑️Fort Huachuca EXPOSE: Military police report backs Mitch Snow's sighting—WE'RE NOT DONE HERE. ☑️Egyptian planes TRACKING TPUSA Faith (docs incoming—mark her words). ☑️Bomb dogs MISSED fresh weapon on Sept 10th; feds TIPPED rookie cops to "find" it. ☑️MASSIVE check to TPUSA from Pierre Falcone (arms dealer vibes? Digging deeper). ☑️And Many More... There's actually too many to name but you get the point, Candace is a beast. Sherlock Holmes ain't ngot nothin on her! 🧐 Candace: "We've broken STORY AFTER STORY with RECEIPTS. We don't want credit—we want ANSWERS. Who REALLY killed Charlie? It WASN'T just Tyler Robinson." Feds slop artists, your narrative's CRUMBLING. We're awake & demanding truth! FOLLOW Candace Owens and Watch her FULL episode, lin in the comments belows. Join the fight. RT to spread the fire! 💪

Project Constitution

68,976 次观看 • 7 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!

Alex Bernier

380,762 次观看 • 2 年前