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𝗔𝗰𝗰𝗲𝗹𝗲𝗿𝗮𝘁𝗶𝗼𝗻 𝗖𝗼𝗺𝗽𝗹𝗲𝘅 𝗧𝗵𝗲𝗺𝗲: 🔴6-10 x ➡️Heavy Sled Pull 10-15m w/45lbs (can add weight if needed after each set) 💪 ➡️Depth Jump => 4 hurdle hops => Standing Long Jump 🦘

𝕄𝕒𝕣𝕔 𝕄𝕒𝕟𝕘𝕚𝕒𝕔𝕠𝕥𝕥𝕚 💥

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13,835 görüntüleme • 1 yıl önce •via X (Twitter)

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Kurt Thomas profil fotoğrafı

Kurt Thomas1 yıl önce

Meet week or no?

𝕄𝕒𝕣𝕔 𝕄𝕒𝕟𝕘𝕚𝕒𝕔𝕠𝕥𝕥𝕚 💥 profil fotoğrafı

𝕄𝕒𝕣𝕔 𝕄𝕒𝕟𝕘𝕚𝕒𝕔𝕠𝕥𝕥𝕚 💥1 yıl önce

This was last Monday. Some came off a competition and others did not. Some competed this weekend and others did not hence the range 6-10 sets.

thegolfgear.us profil fotoğrafı

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🏌️ Swing Like a Professional Golf Player! -Effectively correct and align golf swing posture -Increase club head speed & ball speed -Adjustable length to fit any arm length - Perfect for practice or pre-round range sessions!! ⛳️ 🛒 Get your here 👉

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Sprinters: 🏎️ 1) General Harvard WU 🔴 2) Acceleration Theme: 2-3 x Accel Complex 📈 ➡️ Heavy Sled Pull 10m w/55-65lbs ➡️ 3 x Block 15m ➡️ Light Sled Pull x 40m from a 3pt start 3) Lift in PD 💪 4) 4 x UHF + 4 x OHB (2 with heavy med ball and 2 with light) 🏐 5) Stretch, Roll, & Eldoa 🧘

Sprinters: 🏎️ 1) General Harvard WU 🔴 2) Acceleration Theme: 2-3 x Accel Complex 📈 ➡️ Heavy Sled Pull 10m w/55-65lbs ➡️ 3 x Block 15m ➡️ Light Sled Pull x 40m from a 3pt start 3) Lift in PD 💪 4) 4 x UHF + 4 x OHB (2 with heavy med ball and 2 with light) 🏐 5) Stretch, Roll, & Eldoa 🧘

𝕄𝕒𝕣𝕔 𝕄𝕒𝕟𝕘𝕚𝕒𝕔𝕠𝕥𝕥𝕚 💥

17,940 görüntüleme • 1 yıl önce

10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump

10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump

Gerry DeFilippo

63,781 görüntüleme • 1 yıl önce

10 underrated power exercises to add to your training (if you don’t already) 1. Supine reactive med ball chest pass 2. Single leg broad jump 3. Bent over reactive floor chest pass 4. Dynamic trap bar deadlift 5. Depth jump to broad jump 6. Push-up depth landing 7. Sled slingshot 8. Quadruple broad jump 9. Kettle bell drop catches 10. Depth jump to overhead medicine ball throw

10 underrated power exercises to add to your training (if you don’t already) 1. Supine reactive med ball chest pass 2. Single leg broad jump 3. Bent over reactive floor chest pass 4. Dynamic trap bar deadlift 5. Depth jump to broad jump 6. Push-up depth landing 7. Sled slingshot 8. Quadruple broad jump 9. Kettle bell drop catches 10. Depth jump to overhead medicine ball throw

Gerry DeFilippo

38,724 görüntüleme • 2 yıl önce

⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press

⚡️14 upper & lower plyometrics you should do Sharp contacts, repeat contacts & repeat efforts! 1. Max pogos 2. Plyo push-ups 3. Repeat hurdle hops 4. Landmine catch & press 5. Double box jump 6. Seated drop to med ball press 7. SL to broad jump 8. Supine med ball drop to press 9. Drop to broad jump 10. Sled slingshot press 11. Double lateral hurdle jump 12. Standing repeat med ball pass 13. Triple hurdle jump 14. Max slingshot catch to press

Gerry DeFilippo

44,700 görüntüleme • 1 yıl önce

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 görüntüleme • 1 yıl önce

My Premium League SBC Grind👇 ➡️ An Infinite coins generator🤑 ⬅️ 🌟 Future Stars Grind Edition🌟 💚+🔁 appreciated ● Liga Portugal🇵🇹/Pro 1🇧🇪 In average I need to buy 8 cards per run. Sometimes less (after doing the Daily Upgrades and Winter Provision), sometimes all 11, if I grind a lot after the helpful Daily Upgrades ➡️ cost at the moment: 400 coins ➡️ 8×400=3.200 (Max. 4.400) ● Ligue 1🇫🇷/Eredivisie🇳🇱 I buy lots of Ligue 1 silvers (rating 69+) for 150 on bid or 200 on the market, as I use 7 silvers per run. I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades ➡️ cost: max. 1,4k ● Bundesliga🇩🇪/Serie A🇮🇹 I buy some silvers (70-74 rating) for 150 on bid or 200 on the market, as I use 3-5 per run (4 in average). I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades. ➡️ cost: max. 800 ● Prem🏴󠁧󠁢󠁥󠁮󠁧󠁿/La Liga🇪🇸 I dont buy anything here. Ive doing them everytime with players of my club. You can add 1-2 silvers (72-74) for 200 coins each, if you want. But no need tbf! ➡️ cost: 0 Max. cost in total: 6200 coins Average cost per run: ~4-5k coins Average return: ~6-8k coins ➡️ based on my experience ● How I deal with tradeable packs • I sell: ☆ 85+ ☆ TOTWs ☆ Chem styles with a value ➡️ Hunter, Shadow, Anchor, Engine,... ☆ Managers above discard ☆ Players above discard • I keep in the club: ☆ League SBC league cards ☆ 83s and 84s ☆ managers with discard value • I discard: ☆ off league cards with discard value (You can also keep them) ☆ consumables with discard value ☆ discard Promo cards ☆ ALL dupes with discard value ●How to deal with untrade cards: • Premium leagues (<82) into Premium • Off league golds (<82) into: ☆ 80+ Pick (4/10) ☆ Crafting Upgrades or ☆ 80+ Pick (1/3) • 82s-84s into 85+×3 • 83s-84s + TOTW into 83+×10 • 84-86 into 88-90 Upgrade • 85s into Winter Provision • 85+ into Player/Icon SBC ➡️ tradeable packs back ● Conclusion You will end up with profit all the time, if you do it on that way, even if you pack nothing with a value. You don't even need the Bundesliga/Serie A silvers mostly, I just buy and use them, to hoard more golds from these leagues for other Upgrades. As you pack a discard Promo card, a TOTW, or a chemstyle with value, sometimes even a gold Walkout here and there, your coins will rise quite fastly💥 You also get tradeable silver packs back from the 80+ (4/10) Picks and other tradeable packs from the 85+×3 and Player/Icon SBCs🔥 The video is just for the visualization✌🏻 Make sure to Follow🤝🏻

My Premium League SBC Grind👇 ➡️ An Infinite coins generator🤑 ⬅️ 🌟 Future Stars Grind Edition🌟 💚+🔁 appreciated ● Liga Portugal🇵🇹/Pro 1🇧🇪 In average I need to buy 8 cards per run. Sometimes less (after doing the Daily Upgrades and Winter Provision), sometimes all 11, if I grind a lot after the helpful Daily Upgrades ➡️ cost at the moment: 400 coins ➡️ 8×400=3.200 (Max. 4.400) ● Ligue 1🇫🇷/Eredivisie🇳🇱 I buy lots of Ligue 1 silvers (rating 69+) for 150 on bid or 200 on the market, as I use 7 silvers per run. I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades ➡️ cost: max. 1,4k ● Bundesliga🇩🇪/Serie A🇮🇹 I buy some silvers (70-74 rating) for 150 on bid or 200 on the market, as I use 3-5 per run (4 in average). I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades. ➡️ cost: max. 800 ● Prem🏴󠁧󠁢󠁥󠁮󠁧󠁿/La Liga🇪🇸 I dont buy anything here. Ive doing them everytime with players of my club. You can add 1-2 silvers (72-74) for 200 coins each, if you want. But no need tbf! ➡️ cost: 0 Max. cost in total: 6200 coins Average cost per run: ~4-5k coins Average return: ~6-8k coins ➡️ based on my experience ● How I deal with tradeable packs • I sell: ☆ 85+ ☆ TOTWs ☆ Chem styles with a value ➡️ Hunter, Shadow, Anchor, Engine,... ☆ Managers above discard ☆ Players above discard • I keep in the club: ☆ League SBC league cards ☆ 83s and 84s ☆ managers with discard value • I discard: ☆ off league cards with discard value (You can also keep them) ☆ consumables with discard value ☆ discard Promo cards ☆ ALL dupes with discard value ●How to deal with untrade cards: • Premium leagues (<82) into Premium • Off league golds (<82) into: ☆ 80+ Pick (4/10) ☆ Crafting Upgrades or ☆ 80+ Pick (1/3) • 82s-84s into 85+×3 • 83s-84s + TOTW into 83+×10 • 84-86 into 88-90 Upgrade • 85s into Winter Provision • 85+ into Player/Icon SBC ➡️ tradeable packs back ● Conclusion You will end up with profit all the time, if you do it on that way, even if you pack nothing with a value. You don't even need the Bundesliga/Serie A silvers mostly, I just buy and use them, to hoard more golds from these leagues for other Upgrades. As you pack a discard Promo card, a TOTW, or a chemstyle with value, sometimes even a gold Walkout here and there, your coins will rise quite fastly💥 You also get tradeable silver packs back from the 80+ (4/10) Picks and other tradeable packs from the 85+×3 and Player/Icon SBCs🔥 The video is just for the visualization✌🏻 Make sure to Follow🤝🏻

Chem Expert 🐦 EA FC

396,040 görüntüleme • 8 ay önce

WHAT YOU HAVE TO KNOW ABOUT THE US SPR BEFORE THE NEXT DRAW Everyone is talking about the U.S. Strategic Petroleum Reserve. Washington has been tapping it again and again to hold the oil price down, and the reserve now sits at multi-decade lows — roughly 40% of design capacity, the weakest reading since 1982. What almost nobody explains is the physical machine underneath those headlines. This is not a steel tank you can empty like a checking account. THE PRICE TOOL, NOT THE DESIGN ➡️ The SPR was built after the 1970s embargo as an emergency buffer against disaster, politics, or war — not as a weekly price pin. ➡️ Each Gulf Coast cavern holds only 6 to 37 million barrels. ➡️ String enough of them together and a nation can keep oil flowing when production breaks. Use them as an ATM and you start eating the hole itself. HOW THE HOLE IS MADE ➡️ These are not natural caves. Engineers hunt a vertical salt dome — a column of salt about 200 feet across and up to 2,000 feet high — because a horizontal salt chamber caves in far more easily. ➡️ Fresh water is pumped down concentric pipes. Salt dissolves. Brine forms. A thin diesel cap is floated on top so the water cannot eat the ceiling. ➡️ Crude is then injected into the middle layer. Diesel sits on top. Saturated brine sits below. None of the three liquids is supposed to dissolve the salt wall — until you start taking the oil out. THE FIVE-DRAW LIMIT ➡️ There is not enough stored brine on the surface to push hundreds of millions of barrels back out. ➡️ So operators pump fresh water or heavily diluted brine into the cavern to force the crude up. ➡️ That water is unsaturated. It starts dissolving the walls all over again. ➡️ “You can empty out these caverns about five times before they become structurally unstable from the dissolving of the cavern walls.” ➡️ After that, the geometry of the hole itself is the risk — not the headline inventory number. THE 10–15% FLOOR ➡️ A cavern also cannot be run to zero. ➡️ Empty it almost dry and the space fills with heavy brine. Surface pumps then need dangerous pressure to shove the last crude out. ➡️ That pressure can exceed what the salt walls can take. ➡️ “The cavern has to be filled with at least 10 to 15% crude oil at all times.” ➡️ So the last barrels are not spare barrels. They are the structural lid. Treat them as sellable inventory and you are no longer managing a reserve. You are loading the walls. THE BOTTOM LINE The SPR still has oil in it. That is not the same as having a working emergency tool. Repeated political draws to cap the pump price are using a five-cycle salt cavern as if it were an infinite tank — and the physics of the hole do not care about the press conference. The reserve was built to survive a shock. It was never built to be the shock absorber for every week of expensive oil. #SPR #OilPrices #StrategicPetroleumReserve #EnergySecurity #SaltCaverns #OilMarket #EnergyCrisis HT: YouTube Operational Facts

WHAT YOU HAVE TO KNOW ABOUT THE US SPR BEFORE THE NEXT DRAW Everyone is talking about the U.S. Strategic Petroleum Reserve. Washington has been tapping it again and again to hold the oil price down, and the reserve now sits at multi-decade lows — roughly 40% of design capacity, the weakest reading since 1982. What almost nobody explains is the physical machine underneath those headlines. This is not a steel tank you can empty like a checking account. THE PRICE TOOL, NOT THE DESIGN ➡️ The SPR was built after the 1970s embargo as an emergency buffer against disaster, politics, or war — not as a weekly price pin. ➡️ Each Gulf Coast cavern holds only 6 to 37 million barrels. ➡️ String enough of them together and a nation can keep oil flowing when production breaks. Use them as an ATM and you start eating the hole itself. HOW THE HOLE IS MADE ➡️ These are not natural caves. Engineers hunt a vertical salt dome — a column of salt about 200 feet across and up to 2,000 feet high — because a horizontal salt chamber caves in far more easily. ➡️ Fresh water is pumped down concentric pipes. Salt dissolves. Brine forms. A thin diesel cap is floated on top so the water cannot eat the ceiling. ➡️ Crude is then injected into the middle layer. Diesel sits on top. Saturated brine sits below. None of the three liquids is supposed to dissolve the salt wall — until you start taking the oil out. THE FIVE-DRAW LIMIT ➡️ There is not enough stored brine on the surface to push hundreds of millions of barrels back out. ➡️ So operators pump fresh water or heavily diluted brine into the cavern to force the crude up. ➡️ That water is unsaturated. It starts dissolving the walls all over again. ➡️ “You can empty out these caverns about five times before they become structurally unstable from the dissolving of the cavern walls.” ➡️ After that, the geometry of the hole itself is the risk — not the headline inventory number. THE 10–15% FLOOR ➡️ A cavern also cannot be run to zero. ➡️ Empty it almost dry and the space fills with heavy brine. Surface pumps then need dangerous pressure to shove the last crude out. ➡️ That pressure can exceed what the salt walls can take. ➡️ “The cavern has to be filled with at least 10 to 15% crude oil at all times.” ➡️ So the last barrels are not spare barrels. They are the structural lid. Treat them as sellable inventory and you are no longer managing a reserve. You are loading the walls. THE BOTTOM LINE The SPR still has oil in it. That is not the same as having a working emergency tool. Repeated political draws to cap the pump price are using a five-cycle salt cavern as if it were an infinite tank — and the physics of the hole do not care about the press conference. The reserve was built to survive a shock. It was never built to be the shock absorber for every week of expensive oil. #SPR #OilPrices #StrategicPetroleumReserve #EnergySecurity #SaltCaverns #OilMarket #EnergyCrisis HT: YouTube Operational Facts

Mark

42,146 görüntüleme • 12 gün önce

My Premium League SBC Grind👇 ➡️ An Infinite coins generator🤑 ⬅️ 🔮 FUT Fantasy Edition 🔮 💚+🔁 appreciated ● Liga Portugal🇵🇹/Pro 1🇧🇪 In average I need to buy 8 cards per run. Sometimes less (after doing the Daily Upgrades and Winter Provision), sometimes less, sometimes all 11! ➡️ cost at the moment: 300 coins ➡️ 8×300=2.400 (Max. 3.300) ● Ligue 1🇫🇷/Eredivisie🇳🇱 I buy lots of Ligue 1 or Eredivisie silvers (rating 67+) for 150 on bid or 200 on the market, as I use 6-8 silvers per run. I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades! ➡️ cost: ~1.4k per run ● Bundesliga🇩🇪/Serie A🇮🇹 I buy some silvers (70-74 rating) for 150 on bid or 200 on the market, as I use 3-5 per run (4 in average). I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades! ➡️ cost: ~800 ● Prem🏴󠁧󠁢󠁥󠁮󠁧󠁿/La Liga🇪🇸 I dont buy anything here. Ive doing them everytime with players of my club. You can add 1-2 silvers (72-74) for 200 coins each, if you want. But no need tbf! ➡️ cost: 0 Max. cost in total: 5.500 coins Average cost per run: ~3-4k coins Average return: ~6-8k coins ➡️ based on my experience ● How I deal with tradeable packs • I sell: ☆ 86+ ☆ TOTWs ☆ Chem styles with a value ➡️ Hunter, Shadow, Anchor, Engine,... ☆ Managers above discard ☆ Players above discard • I keep in the club: ☆ League SBC league cards ☆ 83-85s ☆ managers with discard value • I discard: ☆ off league cards with discard value (You can also keep them) ☆ consumables with discard value ☆ discard Promo cards ☆ ALL dupes with discard value ●How to deal with untrade cards: • Premium leagues (<82) into Premium • Off league golds (<82) into: ☆ 80+ Pick (4/10) ☆ 81+ Pick (1/3) • 83s-84s + TOTW into 83+×14 • 82-83s into 85-87 Upgrade (if you want) • 85s into Winter Provision🌟 • 85+ into Player/Icon SBC ➡️ tradeable packs back ● Conclusion You will end up with profit all the time, if you do it the way I explained above🤑 As you pack a discard Promo card, a TOTW, or a chemstyle with value, sometimes even a gold Walkout here and there, your coins will rise quite fastly💥 You also get tradeable silver packs back from the 80+ (4/10) Picks and other tradeable packs from the Player/Icon SBCs🔥 I would also recommend doing Marquee Matchups + UCL Marquee Matchups within for even more tradeable pack return✌🏻 The video is just for the visualization! Make sure to Follow🤝🏻

My Premium League SBC Grind👇 ➡️ An Infinite coins generator🤑 ⬅️ 🔮 FUT Fantasy Edition 🔮 💚+🔁 appreciated ● Liga Portugal🇵🇹/Pro 1🇧🇪 In average I need to buy 8 cards per run. Sometimes less (after doing the Daily Upgrades and Winter Provision), sometimes less, sometimes all 11! ➡️ cost at the moment: 300 coins ➡️ 8×300=2.400 (Max. 3.300) ● Ligue 1🇫🇷/Eredivisie🇳🇱 I buy lots of Ligue 1 or Eredivisie silvers (rating 67+) for 150 on bid or 200 on the market, as I use 6-8 silvers per run. I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades! ➡️ cost: ~1.4k per run ● Bundesliga🇩🇪/Serie A🇮🇹 I buy some silvers (70-74 rating) for 150 on bid or 200 on the market, as I use 3-5 per run (4 in average). I fill them up with golds I receive back during the runs, dailies and Winter Provision Upgrades! ➡️ cost: ~800 ● Prem🏴󠁧󠁢󠁥󠁮󠁧󠁿/La Liga🇪🇸 I dont buy anything here. Ive doing them everytime with players of my club. You can add 1-2 silvers (72-74) for 200 coins each, if you want. But no need tbf! ➡️ cost: 0 Max. cost in total: 5.500 coins Average cost per run: ~3-4k coins Average return: ~6-8k coins ➡️ based on my experience ● How I deal with tradeable packs • I sell: ☆ 86+ ☆ TOTWs ☆ Chem styles with a value ➡️ Hunter, Shadow, Anchor, Engine,... ☆ Managers above discard ☆ Players above discard • I keep in the club: ☆ League SBC league cards ☆ 83-85s ☆ managers with discard value • I discard: ☆ off league cards with discard value (You can also keep them) ☆ consumables with discard value ☆ discard Promo cards ☆ ALL dupes with discard value ●How to deal with untrade cards: • Premium leagues (<82) into Premium • Off league golds (<82) into: ☆ 80+ Pick (4/10) ☆ 81+ Pick (1/3) • 83s-84s + TOTW into 83+×14 • 82-83s into 85-87 Upgrade (if you want) • 85s into Winter Provision🌟 • 85+ into Player/Icon SBC ➡️ tradeable packs back ● Conclusion You will end up with profit all the time, if you do it the way I explained above🤑 As you pack a discard Promo card, a TOTW, or a chemstyle with value, sometimes even a gold Walkout here and there, your coins will rise quite fastly💥 You also get tradeable silver packs back from the 80+ (4/10) Picks and other tradeable packs from the Player/Icon SBCs🔥 I would also recommend doing Marquee Matchups + UCL Marquee Matchups within for even more tradeable pack return✌🏻 The video is just for the visualization! Make sure to Follow🤝🏻

Chem Expert 🐦 EA FC

43,802 görüntüleme • 7 ay önce

Dragon Age: Veilguard | High-Level Combat Overview Gameplay Full 10 Minute Video▶️ ▪️Warrior revolves around close range combat and defense ▪️The abilities you bring into battle is a strategic choice for each encounter, can be swapped out anytime outside of combat ▪️There are also three equippable Runes, these provide "a variety of control, utility, or additional damage to synergize with your build" ▪️Each class unique customizable abilities, for example warriors have certain abilities that deal fire damage ▪️There are then "Specializations" unique to each class that provide further abilities, including Ultimates ▪️Example: A Warrior specializing as a Grey Warden Champion will gain access to the devastating incendiary Warden’s Fire that launches a flurry of searing strikes that ignite foes like tinder ▪️Combat foundation: Each class has 4 core moves (jump, dodge, light attack, heavy attack) which can be chained together ▪️You can dodge mid-attack, light attacks do light damage and add small amounts of stagger, heavy attacks do more damage and build more stagger ▪️Enemies are more vulnerable fully staggered, Rook can perform takedown attacks ▪️Light and heavy attacks can be held down to deliver more potent versions, ex: a heavy attack can be charged while using a staff to unleash a magical wave of destructive energy ▪️Attacks can also be triggered while sprinting and/or jumping to add depth and fluidity to combat ▪️Each class has ranged attacks, blocks, and two distinct weapon sets that can be swapped seamlessly in battle ▪️Heavy attacks remove armor barriers faster, ranged attacks remove shield barriers faster ▪️You can pause with the ability wheel for more precise control, assign companions to attack specific enemies individually or together ▪️You can bound shortcut keys/buttons for abilities ▪️Different enemy types are weaker vs certain elements (darkspawn are weak to fire damage for example) ▪️You can apply buffs and debuffs (Davrin's "Heroic Strike" ability applies the "Overwhelmed" debuff to enemies which increases stagger) ▪️Area of Effect attacks are also necessary to defeat large groups of enemies, buffs/debuffs are important for crowd control ▪️Abilities require class resources to able to use (Mana, Momentum and Rage). You build these up by dealing damage as well as a secondary way (warriors by taking/dealing damage, rogues by dodging/parrying successfully, mages regain Mana passively over time) ▪️Sword and Shield warriors have access to the Shield Throw Volley: By landing a Heavy Attack on a Shield Throw return, the shield will ricochet, taking out multiple enemies. This sequence can repeat up to three times, causing a "devastating ring of damage around Rook" ▪️Warriors also have the Grappling Spear which can pull enemies closer (helps to dispatch specific enemies on higher difficulties) ▪️You coordinate specific attacks/abilities are primers to "prime" enemies and detonators to "detonate" for extra damage ▪️Ultimates are the most powerful abilities. Doing damage increases your Ultimate Meter and are unique to each class and specialization This looks fantastic, like a more fluid Inquisition. Goddamn I can't wait for this. #DragonAge #DragonAgeVeilguard

Dragon Age: Veilguard | High-Level Combat Overview Gameplay Full 10 Minute Video▶️ ▪️Warrior revolves around close range combat and defense ▪️The abilities you bring into battle is a strategic choice for each encounter, can be swapped out anytime outside of combat ▪️There are also three equippable Runes, these provide "a variety of control, utility, or additional damage to synergize with your build" ▪️Each class unique customizable abilities, for example warriors have certain abilities that deal fire damage ▪️There are then "Specializations" unique to each class that provide further abilities, including Ultimates ▪️Example: A Warrior specializing as a Grey Warden Champion will gain access to the devastating incendiary Warden’s Fire that launches a flurry of searing strikes that ignite foes like tinder ▪️Combat foundation: Each class has 4 core moves (jump, dodge, light attack, heavy attack) which can be chained together ▪️You can dodge mid-attack, light attacks do light damage and add small amounts of stagger, heavy attacks do more damage and build more stagger ▪️Enemies are more vulnerable fully staggered, Rook can perform takedown attacks ▪️Light and heavy attacks can be held down to deliver more potent versions, ex: a heavy attack can be charged while using a staff to unleash a magical wave of destructive energy ▪️Attacks can also be triggered while sprinting and/or jumping to add depth and fluidity to combat ▪️Each class has ranged attacks, blocks, and two distinct weapon sets that can be swapped seamlessly in battle ▪️Heavy attacks remove armor barriers faster, ranged attacks remove shield barriers faster ▪️You can pause with the ability wheel for more precise control, assign companions to attack specific enemies individually or together ▪️You can bound shortcut keys/buttons for abilities ▪️Different enemy types are weaker vs certain elements (darkspawn are weak to fire damage for example) ▪️You can apply buffs and debuffs (Davrin's "Heroic Strike" ability applies the "Overwhelmed" debuff to enemies which increases stagger) ▪️Area of Effect attacks are also necessary to defeat large groups of enemies, buffs/debuffs are important for crowd control ▪️Abilities require class resources to able to use (Mana, Momentum and Rage). You build these up by dealing damage as well as a secondary way (warriors by taking/dealing damage, rogues by dodging/parrying successfully, mages regain Mana passively over time) ▪️Sword and Shield warriors have access to the Shield Throw Volley: By landing a Heavy Attack on a Shield Throw return, the shield will ricochet, taking out multiple enemies. This sequence can repeat up to three times, causing a "devastating ring of damage around Rook" ▪️Warriors also have the Grappling Spear which can pull enemies closer (helps to dispatch specific enemies on higher difficulties) ▪️You coordinate specific attacks/abilities are primers to "prime" enemies and detonators to "detonate" for extra damage ▪️Ultimates are the most powerful abilities. Doing damage increases your Ultimate Meter and are unique to each class and specialization This looks fantastic, like a more fluid Inquisition. Goddamn I can't wait for this. #DragonAge #DragonAgeVeilguard

Shinobi602

197,972 görüntüleme • 2 yıl önce

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 görüntüleme • 7 ay önce

My app just hit $7k/m. I'll hit 10k/m before I quit my job & fly to vietnam 🇻🇳 This is how I did it. Part One: The App. 1. Built an iOS app. 2. Found a validated niche. 3. Improved upon existing apps. 4. Read reviews to see pain points. 5. Improved everything: UI, onboarding, features. 6. With AI and good taste it's so easy to win. 7. You can build beautiful & useful product in a week. 8. Stack: Native Swift & RevenueCat. 9. Pricing of 7.99/w, 14.99/m and 49.99/y. 10. Typically weekly + yearly combo is good. 11. Adding monthly increased my conversions. 12. This will vary by niche: see what competitors do! Part Two: Apple Ads to 1k/m. 1. Used the $100 free credits to get data! 2. Measured my onboarding & paywall with posthog. 3. Already had 70% onboarding completion. 4. Reduced all friction: got it to 85%. 5. Ran AB tests using remote paywalls. 6. Kept everything compliant with Apple guidelines. 7. Achieved 8% install to paid. 8. Split campaigns by territory groups: US, AU, TH etc. 9. Used competitor names as strict keywords. 10. User searches for competitor: • My app way better so they download mine instead. 11. This relies on a really good app store page. 12. Mock up screenshots in Figma then enhance with AI. 13. ChatGPT Image-2 is free with Codex. Part Three: Scaling to 7k/m with Tikslop. 1. Scrolled in my niche, found organic viral posts. 2. Remade them myself: film with friends or use AI. 3. Seedance 2 mini is the best ROI video model I think. 4. I made ~8 formats, ~15 creatives. 5. Give each creative $50 of spend. 6. After $50, if CPA LTV then stop spend. 8. LTV is hard to calculate. You can ask Rico. 9. Better for me: Aimed for profit on first transaction. 10. This is simpler & more ambitious. 11. Expect to burn at least $500! Part Four: Scaling Ad Spend (The Big Leagues) 1. If the CPA is staying consistent. 2. Increase spend by < 30% each time. 3. My advice: ~15% each time. 4. 50, 60, 70, 90 etc. 5. Performance can be volatile. • Yesterday I made ~$170, a small loss. • A few days ago I made ~$600, big profit. 6. Measure averages over time. Remember: there are infinite ways to win, this is mine. It took me about 3 years to make a successful app. Winning is simply losing on a long enough timeline.

My app just hit $7k/m. I'll hit 10k/m before I quit my job & fly to vietnam 🇻🇳 This is how I did it. Part One: The App. 1. Built an iOS app. 2. Found a validated niche. 3. Improved upon existing apps. 4. Read reviews to see pain points. 5. Improved everything: UI, onboarding, features. 6. With AI and good taste it's so easy to win. 7. You can build beautiful & useful product in a week. 8. Stack: Native Swift & RevenueCat. 9. Pricing of 7.99/w, 14.99/m and 49.99/y. 10. Typically weekly + yearly combo is good. 11. Adding monthly increased my conversions. 12. This will vary by niche: see what competitors do! Part Two: Apple Ads to 1k/m. 1. Used the $100 free credits to get data! 2. Measured my onboarding & paywall with posthog. 3. Already had 70% onboarding completion. 4. Reduced all friction: got it to 85%. 5. Ran AB tests using remote paywalls. 6. Kept everything compliant with Apple guidelines. 7. Achieved 8% install to paid. 8. Split campaigns by territory groups: US, AU, TH etc. 9. Used competitor names as strict keywords. 10. User searches for competitor: • My app way better so they download mine instead. 11. This relies on a really good app store page. 12. Mock up screenshots in Figma then enhance with AI. 13. ChatGPT Image-2 is free with Codex. Part Three: Scaling to 7k/m with Tikslop. 1. Scrolled in my niche, found organic viral posts. 2. Remade them myself: film with friends or use AI. 3. Seedance 2 mini is the best ROI video model I think. 4. I made ~8 formats, ~15 creatives. 5. Give each creative $50 of spend. 6. After $50, if CPA LTV then stop spend. 8. LTV is hard to calculate. You can ask Rico. 9. Better for me: Aimed for profit on first transaction. 10. This is simpler & more ambitious. 11. Expect to burn at least $500! Part Four: Scaling Ad Spend (The Big Leagues) 1. If the CPA is staying consistent. 2. Increase spend by < 30% each time. 3. My advice: ~15% each time. 4. 50, 60, 70, 90 etc. 5. Performance can be volatile. • Yesterday I made ~$170, a small loss. • A few days ago I made ~$600, big profit. 6. Measure averages over time. Remember: there are infinite ways to win, this is mine. It took me about 3 years to make a successful app. Winning is simply losing on a long enough timeline.

Frederick James

107,660 görüntüleme • 2 ay önce

45° Extension Tips: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

45° Extension Tips: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

35,139 görüntüleme • 14 gün önce

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

43,168 görüntüleme • 2 ay önce

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 görüntüleme • 2 yıl önce

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

52,493 görüntüleme • 1 ay önce

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Here’s EVERYTHING you need to know about warm up sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLY

Dean Turner

53,653 görüntüleme • 7 ay önce

Tight hips after sitting all day⁉️ Try these 10 exercises 👇 Hip training doesn’t have to be just stretching. Mobility, strength, control, and coordination all contribute to how well your hips move. 1️⃣ Hip CAR Make a large, smooth circle while keeping the pelvis controlled. Adjust your hand support to keep it challenging but smooth. 2️⃣ Straight-Leg Hip Flexion Lift-Over Keep the leg straight and lift with control. Use your hands as needed—the more upright and unsupported you are, the harder it gets. 3️⃣ Seated Hip Internal Rotation Explore a comfortable range slowly. Compare how each side feels rather than forcing more motion. 4️⃣ Banded Hip Abduction Choose enough resistance to challenge the outer hips while allowing a slow, controlled return. 5️⃣ Squat + Resisted Hip Abduction Choose a band that makes the hold challenging within 10–15 sec while maintaining your squat and outward tension. Try 3–4 holds × 2–3 sets. 6️⃣ Dynamic Hip Flexor Stretch Lightly tuck the pelvis and engage the kneeling-side glute, then rock forward without arching the low back. Feel the stretch at the front of the hip/thigh. 7️⃣ Half-Kneeling Adductor Dip Set the outside leg roughly 70–90° out. Keep the knee tracking with the foot as you shift toward that side. 8️⃣ Adductor Squeeze Squeeze the roller hard for ~3 sec, relax, and repeat for ~20 reps. 9️⃣ Loaded Hip Flexion Use a weight you can control through a comfortable range. Return slowly—don’t let the resistance pull the leg back. 🔟 Banded Bridge + March Maintain the bridge while the opposite leg moves, challenging hip strength and control while the legs work independently. HOW TO TRAIN 👇 🔁 10–15 controlled reps 🔄 2–3 sets 📅 2–3x/week Start with a range and resistance you can control. You don’t need all 10—choose what fits your goals and ability, and progress gradually.

Tight hips after sitting all day⁉️ Try these 10 exercises 👇 Hip training doesn’t have to be just stretching. Mobility, strength, control, and coordination all contribute to how well your hips move. 1️⃣ Hip CAR Make a large, smooth circle while keeping the pelvis controlled. Adjust your hand support to keep it challenging but smooth. 2️⃣ Straight-Leg Hip Flexion Lift-Over Keep the leg straight and lift with control. Use your hands as needed—the more upright and unsupported you are, the harder it gets. 3️⃣ Seated Hip Internal Rotation Explore a comfortable range slowly. Compare how each side feels rather than forcing more motion. 4️⃣ Banded Hip Abduction Choose enough resistance to challenge the outer hips while allowing a slow, controlled return. 5️⃣ Squat + Resisted Hip Abduction Choose a band that makes the hold challenging within 10–15 sec while maintaining your squat and outward tension. Try 3–4 holds × 2–3 sets. 6️⃣ Dynamic Hip Flexor Stretch Lightly tuck the pelvis and engage the kneeling-side glute, then rock forward without arching the low back. Feel the stretch at the front of the hip/thigh. 7️⃣ Half-Kneeling Adductor Dip Set the outside leg roughly 70–90° out. Keep the knee tracking with the foot as you shift toward that side. 8️⃣ Adductor Squeeze Squeeze the roller hard for ~3 sec, relax, and repeat for ~20 reps. 9️⃣ Loaded Hip Flexion Use a weight you can control through a comfortable range. Return slowly—don’t let the resistance pull the leg back. 🔟 Banded Bridge + March Maintain the bridge while the opposite leg moves, challenging hip strength and control while the legs work independently. HOW TO TRAIN 👇 🔁 10–15 controlled reps 🔄 2–3 sets 📅 2–3x/week Start with a range and resistance you can control. You don’t need all 10—choose what fits your goals and ability, and progress gradually.

Smart Postures

11,471 görüntüleme • 1 ay önce