Exercise Cards

— open-arm swings / pendulums to get circulation going. Okay, everyone. This is literally the one. This is the one. I believe Ive been doing it for like four or five days every day when I wake up. I feel frickin am

— rolling the body through its full range, spine and hips. Okay, everyone. This is literally the one. This is the one. I believe Ive been doing it for like four or five days every day when I wake up. I feel frickin am

— deep, slow, no equipment. The whole thing is just 10 minutes if you dont take any breaks. If you take a little break, it could be about 14 to 15.

— the taxing part: the marches sometimes kill depending on my hips; he takes breaks here when needed. The whole thing is just 10 minutes if you dont take any breaks. If you take a little break, it could be about 14 to 15.

— settling the nervous system after the movement. Sometimes I be needing to take a break on just the hops really. The marches sometimes kill depending on my hips.

Back on the incline, arms hang behind Supinate as you curl

Sit braced with back support Press to full lockout under control

Elbows directly under shoulders, forearms parallel, legs extended One straight line head→heels — squeeze glutes + quads, no sag or pike

Elbow directly under shoulder, forearm down Stack feet (or bend knees for the easier level), lift hips to a straight line

All fours — knees under hips, hands under shoulders Extend opposite arm and leg together to parallel with the floor

Lie on your back, arms straight up, knees bent 90° (tabletop) Lower one arm and the opposite leg toward the floor together

Lie on your back, one knee bent (foot flat), the other leg straight Slide both hands under the lower back to preserve the natural arch

(ברכיים לחזה) — seated lean on hands, knees in/out Tell me so Im 10, come see, come on last time Im 10, come see, come on last time

(הרמות רגליים מצד לצד) — straight legs over optional bottle/weight

Lie flat on your back Reach down and grip both ankles

Rest your heels on a foam roller (or bench edge) Grip both ankles with your hands

Sit with legs straight, hands anchored behind you Place a small target under/over the toes as a cue

Lie on your back, one knee bent Grip the same-side ankle with your hand

Lie on your back, feet close to glutes Grip both ankles with your hands

Lie on your back, arms extended overhead Press the lower back firmly into the mat

Lie flat, legs relaxed Grip one ankle and pull it toward your glutes

Sit with hands anchored behind you Keep legs straight, spine tall

Kneel with knees together, feet flat Sit your hips down toward your heels

Lie on your back, knees bent Reach back and grip your ankles

Perform at comfortable pace Focus on Back Extensions motion

Perform at comfortable pace Focus on Hanging Leg Raises motion

Perform at comfortable pace Focus on Knee Raises on Hamstring Curl motion

Perform at comfortable pace Focus on Subscapularis Primer motion

Perform at comfortable pace Focus on Shoulder Rotation Demo motion

Perform at comfortable pace Focus on Rotator Cuff Explainer motion

Perform at comfortable pace Focus on Safe-to-Failure Demo motion

Perform at comfortable pace Focus on Bunion Before Closeup motion

Perform at comfortable pace Focus on Reciprocal Point-Flex Tracking motion

Perform at comfortable pace Focus on Manual Big Toe Push motion

Perform at comfortable pace Focus on Ten-Toe Lift & Splay motion

Perform at comfortable pace Focus on Big Toe Mobility Flow motion

Perform at comfortable pace Focus on Incline Block Toe Stretch motion

Perform at comfortable pace Focus on Toe Curl Over Block Edge motion

Perform at comfortable pace Focus on Wall Toe Calf Stretch motion

Perform at comfortable pace Focus on Single-Leg Stance Test motion

Perform at comfortable pace Focus on Band Hook Outer Heel motion

Perform at comfortable pace Focus on Big Toe Press Band Lunge motion

Perform at comfortable pace Focus on Slow Lunge Reps motion

— walking with KB held in front

— KB in rack position at the chest

— from floor to rack position

— hinge, grip, stand tall

Ayo five minute routine to open your hips and protect your knees in a squad. Let's go traditional 90 90s

Ayo five minute routine to open your hips and protect your knees in a squad. Let's go traditional 90 90s Internally rotated 90 90s and externally rotated 90 90s. Y'all know I love them squad discovery stretch hammies

Internally rotated 90 90s and externally rotated 90 90s. Y'all know I love them squad discovery stretch hammies Explore a deep range of motion

Drive hips into the sky or to the ceiling when one area is short and are contracted the glutes the hip flexors will have to lengthen you guys loaded up

Show a squat day. All right last but not least TK ease if you got knee pain and don't know these It's about to be a new boot thing you guys. Okay squeeze at the knee squeeze at the

Sit on a low stool, spine in a neutral position Pull up on the stool as if loading the spine — note pain

Test hip internal rotation on the affected side Note if rotating the hip recreates the back pain

Place rolled towels under both armpits Active lat engagement: press down into the towels

Stand tall, brace the core Hinge back at the hips — sit the hips BACK, knees tracking over toes

In my early 20s, I had the spine of an elderly man. Here you need a disc, an anterior pelvic tilt,

Here you need a disc, an anterior pelvic tilt, scoliosis, sciatica, you name it.

I tried the standard back pain exercises like very dogs and dead bugs,

I only made progress when I stopped avoiding my weak points and I confronted them at my own pain-free level.

I made back extension my new bench press.

I made back extension my new bench press. I progressed my QL extension to 20% a body weight.

I got my core strong enough to do 30 knee raises without swinging.

I trained my hip voxers until I get else it for 30 seconds after it was late.

for 30 seconds after it was late. I kept showing up in couch stretch

until I could get my back to wall and I stuck with incline vision pose

until it felt like a resposition. To be clear, nothing I just showed you

is where you should start, but I do a progression videos

Jumping Twists — 30s. Small hops, feet shoulder-width, swing the hips so knees twist opposite the shoulders. Stay tall, land soft. Cat–Cow (Pump Stretch) — 8 slow reps. Hands under shoulders, knees under hips. Exhale into a rounded cat, inhale into a tall cow. Move vertebrae by vertebrae.

Stand on the middle of the band with feet shoulder-width, both handles looped up and held at your chest, elbows down. Sit between the hips, letting the elbows travel down inside the knees. Chest stays proud.

Stand on the band with both feet, hinge forward until the torso is ~45°, back flat, core braced. Pull both handles to your hips/belly button, driving the elbows back tight against the ribcage.

Stand on the band with both feet, handles held in front of the hips, arms relaxed. Hinge at the hips — not a squat. Push the hips back, soft knees, spine neutral. The band goes taut behind you.

Stand on the band with one foot, gripping the handle with the opposite hand. Drive the hips first, then pull high and rotate — lead with the elbow, not the hand.

Stand on the band, handles racked at shoulder height, palms forward. Squat deep, chest proud, sitting back into the hips.

Kneel in front of the bosu with your forearms on the dome, body in a straight line from knees to head. Roll the dome forward from the core, not by pushing with the shoulders. Keep the lower back flat — do not let it sag into hyperextension.

Number one, make sure youre a little stretched out. Isometric 30 seconds here.

(drive knee up, land on toes) Nine, 10 times, drive this knee up, land on the toes.

(heels on ground) So isometric loop bridge, heels on the ground.

Do this one six times, and then when youre up here, six times, drive one leg up, and then switch sides.

Excuse me, I have a TikTok and I see people who are in really good shape what they do for their workouts. Do you mind if I ask you?

It's calisthenics. Pull ups.

Really? Yes.

Honestly, two real men that don't count. Really?

Yeah. All the way out.

We can't do it. I try both.

I used to feel more athletic. You know, I can jump more.

Grip the bar just outside shoulder width, overhand, thumbs wrapped Hang with arms straight and feet clear of the ground — let the body weight stretch you long

Start in an active hang — shoulders down, ribs down, no forward swing Curl the pelvis up and bring the knees toward the chest; knees finish above hip height

Lie on your back on a low ledge or bench, hands gripping behind your head, upper back and head supported Lift the hips and legs off the ledge — one straight line from shoulders through hips to toes

Sit with the legs straight in front, hands planted slightly behind the hips, fingers pointing away Lean back ~30–45°, press the hands down into the floor and lift both legs off the ground

Active hang → tuck front lever → advanced tuck → full front lever Ledge body lever → dragon flag (straight body, only the shoulders on the bench)

Extend one arm straight out to the side, palm facing down Bend the wrist upward so the fingers point at the ceiling — feel it along the top of the wrist, not deep joint pain

Arm raised and bent, wrist flexed so the fingers point down — the classic 'Egyptian' arm line If the wrist complains, raise the hand a little higher to find a pain-free angle

Bring the hands up in front of you, interlaced, arm line aligned with the shoulder Move out to the side, twist, then bring it back in — out · twist · back · in place

Start with the fingers hooked — bent hard at the knuckles Open to a flat table position, then close into a loose fist — 'close · table · close'

Pick weights where the last 2 reps of every set are hard — that's growth. Every negative (lowering phase) ~2–3 s. No bouncing.

Sit with hands planted by the hips, feet lifted, knees tucked to the chest (boat) Lean back and extend — arms long by your sides, legs straight and floating off the mat (hollow)

Lie back, knees bent, feet flat; hands reaching toward the knees Peel the shoulder blades off the mat and curl to the top

Lie back with the legs extended to the ceiling, arms reaching up Curl the hips off the mat, knees drawing toward the chest

Forearms flat, elbows under the shoulders, body in one rigid line Squeeze the glutes and brace — no sagging hips, no piked butt

Sit with hands planted by your hips Lift feet off the floor, knees tucked to chest

Start in a high plank, hands under shoulders Drive each knee toward the chest, alternating

Stand tall, hands on hips Tilt the head back, open the chest

I went on a journey to heal my gut and grow my butt,

I went on a journey to heal my gut and grow my butt, and I transformed my entire body in the process.

and I transformed my entire body in the process. Here are the core movements that I will always keep in my training.

Here are the core movements that I will always keep in my training. Planks are your best friend, trust me.

I always take these super slow. The bare lift and lower is a staple for finding my lower core.

Your glutes and core should be working equally as hard. Deep core work with the ball under my tailbone

Deep core work with the ball under my tailbone has made a huge difference in being able to actually feel it

Goblet hold in front Wide stance, toes out ~5-to-1

More core activation More leg strength via extra load

Flat foot → adductor strength Toe up → groin stretch + hamstring

Heels elevated → upright torso Weight away → counterbalance

Here's how to set up for a curl up bend one knee and slide both hands underneath your low back to honor and support The natural curve of your lumbar spine. Now gently pull your shoulder blade down toward your back pockets and tuck your chin

The natural curve of your lumbar spine. Now gently pull your shoulder blade down toward your back pockets and tuck your chin Brace your spine down into your hands while keeping that natural arch

This shifts force from your spine down into your hands Fully exhale for 5 to 8 seconds as you pull your core in and up like slipping up the snug jacket

Fully exhale for 5 to 8 seconds as you pull your core in and up like slipping up the snug jacket Feel your abdominal wall move inward as your core braces then slowly lower back down with control

Avoid any crunching lifting too high or letting your shoulders round forward less is more

Stand facing a wall (or doorframe), both hands on it for support Sit back into a full deep squat — hips below parallel, heels down

Stand tall at the wall, both hands resting on it for balance Rise up onto the balls of both feet as high as comfortable

Stand on one leg beside a chair, hand on the back for support Hop laterally side to side — small, quick, controlled hops on that leg

Split stance, front foot heel raised on a small step, plate or book Lower straight down into a lunge — chest up, back knee soft

Complete, forced exhale (empty lungs fully) $\rightarrow$ pull stomach in and up towards the thoracic cavity $\rightarrow$ hold for 10–15 seconds $\rightarrow$ slow controlled release. Whoo, that ones hard.

The dead bug is one of the most butchered core exercises and one of the most effective

once you nail this one Q. Reach your knees up to the ceiling while pressing your low back

into the floor. Lift your tailbone off the floor, but here's the key.

Reach your knees up without letting your thighs move back towards your face.

That's what makes this different than a reverse crunch, and that's what lights up your lower abs.

This is also one of the best drills for lumbal pelvic stability, so if you have back pain,

save this. Hold for 5 to 10 slow breaths, then progress to alternating leg extensions.

Extending your legs away from your body dramatically increases the difficulty,

so go slow and don't let your tailbone touch the floor. Perform sets either to fatigue or form breakdown.

Feet shoulder-width, toes slightly out Back straight, chest up

Shift weight L↔R in the hole Knees follow feet throughout

Narrow stance, feet close Hold deep squat 60s

One leg forward Extend the back leg

Deep squat position Knee touches floor

Feet pointing forward Both knees touch floor

One hand to floor Reach opposite arm overhead

Grab your feet Lean torso forward

Knees to floor, feet planted Internal hip rotation

Wide stance Straight back, core engaged

Add load (goblet/front squat) Hold 30s

Arms locked overhead Deep squat hold

Kneeling, sit between feet Hold 60s

Kneel in a lunge, back knee down, rear foot elevated Hinge forward / drive hips forward for the stretch

Start on all fours, neutral spine Draw the navel toward the spine without moving the pelvis

Lie prone, arms extended forward in a Y Lift arms and chest slightly, squeeze shoulder blades down-back

Lie on your side, elbow at 90° tucked at the ribs Rotate the forearm up and away from your body

and your split is back and buys chest and tries and legs, Im about to make you 63% more jacked with one

and start thinking about actual movements. Theres six of them.

and its close to failure as possible. If you hit 12, go up and wait, stop making it easy.

(squat)

(treadmill running)

Kneel facing a box or bench, elbows up on the box Keep elbows roughly shoulder-width, chest tall

Same setup — elbows on the box, but arms in a V position Externally rotate the shoulders (palms out / bar supinated)

Set a deep lunge stance: front thigh ~parallel to the floor, rear knee near the floor Keep the torso upright with a slight forward lean, arms relaxed by your sides

Same deep lunge stance with the left leg forward Expect a shorter hold on the weaker side at first — that asymmetry is the signal

Add small amounts of assistance (hands on a rack, light band) so you can hold longer and push deeper into the hold before collapsing Log the burn sequence each session — it should shift later in the hold as the glute minimus takes over

From a standing pike, plant both hands on the turf and walk out until your body forms an inverted V Push through the palms, lift the hips high, and let the head hang toward the feet

From all fours, bring one knee forward and place the shin angled across the turf Extend the back leg straight behind you, toes on the ground

Well, I'm a musician and a finger fit the sex part and I came up with the way to condition

If you want to maybe follow along with me taking natural movements, folding your fingers,

back and forth, and now if you isolate, say one at a time, it's a good way to develop

finger independence, strength, coordination, and dexterity.

So it helps your independent control to a time with go like this or every other finger

Let me guess, your brains and hyperdrive trying to fit in the 5,000 exercises you've seen on

your feet into your gym routine. I'm here to tell you that using these five upper body exercises alone, you'll be a big muscular meatball in no time. Let's start with chest.

exercises alone, you'll be a big muscular meatball in no time. Let's start with chest.

exercises alone, you'll be a big muscular meatball in no time. Let's start with chest.

exercises alone, you'll be a big muscular meatball in no time. Let's start with chest. The only exercise you need is the incline dumbbell bench. Bigger stretch from dumbbells

The only exercise you need is the incline dumbbell bench. Bigger stretch from dumbbells and incline to make sure the upper chest is full and round. To even out the front, you gotta hit

and incline to make sure the upper chest is full and round. To even out the front, you gotta hit the back. The only right answer is the pull-up. There's really nothing better than pulling your

the back. The only right answer is the pull-up. There's really nothing better than pulling your own body weight. Flare your elbows to hit more mid-back, tuck them for more or less. For meaty

own body weight. Flare your elbows to hit more mid-back, tuck them for more or less. For meaty shoulders, we could choose a seated press, but the front delts are getting slammed from incline

bench so cable lateral raise it is. Being wide might be the only thing better than pulling your

bench so cable lateral raise it is. Being wide might be the only thing better than pulling your body weight onto arms. Big biceps, cable curl, with the cable behind you. Disagree, try it and come

body weight onto arms. Big biceps, cable curl, with the cable behind you. Disagree, try it and come

heels, hips, shoulder blades touching.

— tall kneeling, lean upper body back toward heels as one rigid block (hinge at knees), then return. Stretches tight hip flexors + quads. (On-screen: ✅ Stretch tight hip flexors)

— upright kneeling, reach one hand back to heel/ankle, sweep opposite arm up and across to open the diagonal front chain. (On-screen: ✅ Open your front functional line)

— seated/tabletop position leaning back, lift and extend the leg to activate glutes & hamstrings. (On-screen: ✅ Activate glutes & hamstrings)

— kneel with toes tucked, lean back onto hands, then rock forward into a deep toe squat (hands on floor), rhythmically. (On-screen: ✅ Psoas mobility)

— one knee down, front leg extended, hinge forward over the front leg, hands to mat. Hamstrings for pelvic balance. (On-screen: ✅ Hamstrings for pelvic balance)

Over-pronation = the ankle rolls inward and the arch drops with every step The band pulls the heel the opposite way, from inside → outward

Barefoot. Sit on the floor with the band looped in front of you Bring the band around the back of the heel bone first — not the ankle

Anchor the band under the ball of the other foot Step wider to increase tension, closer to reduce it

Staggered stance — one foot slightly forward, both grounded Rise onto the balls of the feet, 1–2 s up

Keep constant pressure under the ball of the big toe (first metatarsal) If that pressure goes, you roll onto the side of the foot — reset

At the top, actively roll the ankle outward against the band Toes stay splayed and flat — no gripping the floor

Sit with knees bent, feet flat, small loop band around both big toes Push the big toes outward against the band, slowly

Doming = deep core checked out Belly pushing UP = lost connection

Squeeze the core first Back flat on the ground

Pulse one leg, keep the other down Low back NEVER leaves the floor

Deep breath in Exhale all the oxygen out

Single-leg clean first Then add both legs back

Watch the heel flick out as the foot leaves the ground Straight feet through the whole stride

Notice the heel turning IN at toe-off Heavy on the heels through the stride

Stand tall, lift one leg as high as you can Pulse at the top — don't bring the leg down

between exercises — its a continuous circuit (one round). Give me your most advanced core workout.

— emphasized before the windshield wipers; brace on every rep. to 20 wing shield wipers.

morning, on a fasted/empty stomach (fasted stomach in transcript) for best waist-tightening effect. and were going to do 20 plank knee-ins.

Lean back, knees travel forward Heels stay down, hips stay stacked

Back flat against the wall Dorsiflex toes up and in

Foot planted on the slant, knee tracks over toe Drive through the whole foot

Hackenschmidt ran pain-free in his 80s Build the knees through full ROM

Lift the heels Squat through full range of motion

Target: 8 reps, 25% body weight behind you Most runners can't do this yet

Here's how you go from walking like the top G to MJ. Right here is a classic case of overpronation,

and strengthening your hips. The best place to start is with pigeon glute glides.

Do eight reps each side two to three times per week. Follow these up with a sideline lift and twist

Seat at the hip-rotator machine One leg extended on the support pad

Feet on the footplate, legs bent Focus: capsule rotating internally

Hip rotation carries the movement Less load dumped on the lower back

Check for flat feet, knee cave, collapsed arches Understand it often starts at hip internal rotation, not the feet

Sit tall, knee bent at 90° Slowly rotate the shin inward, then outward

Drop into a deep frog squat position Drive one knee inward toward the floor

Band anchored, pull against it Drive knee up to 90° with control

Step across the midline, hip opens Drive the back hip forward aggressively

I lost over 45 pounds and whenever I can't make it to the gym, this is my at home at workout.

I lost over 45 pounds and whenever I can't make it to the gym, this is my at home at workout.

I lost over 45 pounds and whenever I can't make it to the gym, this is my at home at workout. First, we're going to get into the V-rays.

You got another set of three sets of 15 to 20. Then we got cross-overs.

You got three sets of a minute to a minute and 30. After that, we got bicycles for three sets anywhere from one minute to two minute.

Then lastly, we're going to finish out with the body rays. You got three sets of 12 to 15.

Remember, no training, you can out-chain a bad diet. Get it.

I preach a lot about how to train the visible part of your abs, which is the rectus abdominis.

Your transverse abdominis is the deepest part of your core muscle. It's essentially a core set that wraps around your abdomen and helps stabilize your spine

It's essentially a core set that wraps around your abdomen and helps stabilize your spine and support your internal organs.

The first one is a normal standing vacuum. This is one that I personally use.

a great way to train your transverse abdominis.

a great way to train your transverse abdominis. Another exercise you can do is a regular forearm plank.

I went from these to these in three months to come up with a solution to see my abs workout for team.

So in the gym, only one exercise lets you load them as the cable cords, that's the only one I do.

And I breathe out super strongly when I go on the way down. It makes the contraction really dip and I go slow on the way back up.

— 3×6-8 I will die on the hill. This is the number one method to achieve a lean aesthetic lifestyle.

— 4×8-10 Heres the failure work I split on with a plan.

— 3×12 Before then, I used to spend endless, both cut cycles.

— 3×15 (superset: standing lateral raise heavy 3×15) Monday, Wednesday, Friday,

— superset 3×15 upper, lower, upper, for pure aesthetics and performance.

— 3×2-4 (heavy, low-rep) incline dumbbell press to blew up your chest.

— 3×2-4 This is the only leg that you need.

— 3×4-6 every week. The formula is two simple numbers.

— 3×4 Your body weight and spine multiply by 12.

— each side and take your CM body weight and spine

— 3×20s Every single day, its also during this week.

— 3×4-6 breakfast, oats, and eggs, lunch, lean basement,

What if I told you that the number one strength issue

What if I told you that the number one strength issue that's gonna make aging absolutely suck

that's gonna make aging absolutely suck is having weak and achy knees.

is having weak and achy knees. So if you wanna keep hiking, squatting,

and running pain free,

and running pain free, then start doing this 15 minute knee strengthening routine.

Shoot for 45 seconds, and if this is too hard initially,

and if this is too hard initially, split them up into a wall sit

until you can build adequate strength. Next is a skater squat,

and your knees safe during hiking, running, and squatting. This is too hard for you initially

They're gonna target the hip internal rotators and hamstrings which are absolutely crucial

in keeping your knees strong for life because they help mitigate ACL tears

If you think five minutes is not enough for a full-body mobility routine, you're about to be pleasantly surprised. If you do 30 seconds of horse stance pulses, 30 seconds of elephant walks,

pleasantly surprised. If you do 30 seconds of horse stance pulses, 30 seconds of elephant walks,

pleasantly surprised. If you do 30 seconds of horse stance pulses, 30 seconds of elephant walks, 30 seconds of long-launch pulses on each side, 30 seconds of 1990 rotations, 30 seconds of

30 seconds of long-launch pulses on each side, 30 seconds of 1990 rotations, 30 seconds of

30 seconds of long-launch pulses on each side, 30 seconds of 1990 rotations, 30 seconds of

30 seconds of long-launch pulses on each side, 30 seconds of 1990 rotations, 30 seconds of toe sits, 30 seconds thoracic rotations on each side, of course, 30 seconds of superman back extensions,

toe sits, 30 seconds thoracic rotations on each side, of course, 30 seconds of superman back extensions,

toe sits, 30 seconds thoracic rotations on each side, of course, 30 seconds of superman back extensions, 30 seconds of wrist rotations, then in just five minutes your whole body is mobilized and if

30 seconds of wrist rotations, then in just five minutes your whole body is mobilized and if

30 seconds of wrist rotations, then in just five minutes your whole body is mobilized and if you plan on utilizing the routine I would love it if you hit the follow button.

If you want big biceps, here's a bicep workout that I haven't only told many people, but I've done it since the first day

I started lifting. I just call them sets of five. I kind of made it up.

What you do, your curl is supinated. You're gonna do five curls with one arm.

Three, four, five. I'm going fast for the video. Now you're doing the other arm. Five, four,

three, two, and you're holding while you're doing one arm, the other is holding in a contracted position.

Now you're doing five with both, fast forward to five, and now you're going to do the same thing with

hammer curls without dropping the weight. Doing five one arm, five the other arms, still holding.

Your arm should be burning by the end of this. This is going to get your arms big. Now you're doing five with both.

By the end, it should be like you. You almost can't even get them up. Give this a try. I do three sets. Your arms should be throbbing by the end, or you're not going hard enough.

If you're tired of having bad knees, there's one exercise you need to have in your weekly

If you're tired of having bad knees, there's one exercise you need to have in your weekly training.

training. It's not back squats, even though squats are for everyone, and these are great for people

Henry was only at one plate, and is now crushing them on a 12 inch height. In the stability you get from a single leg squat allows you to build your knee resiliency

If you're too poor to afford a Terahertz Glashop, I'm going to show you how to do a simple

Glashop routine that's going to help fight aging, help fight inflammation, sculpt your face

using God's Glashop, your two fingers, all right?

You get yourself some black sea oil or whatever lubricant you want of your choice.

You rub it not only on your fingers, but on your face and your neck as well.

You open the Germany first 20 times, like this, right?

Afterwards, you do that 20 times. I'm not going to do the full thing right now, but 20 times, you get your two knuckles.

If you're too poor to afford a Terahertz Glashot,

I'm gonna show you how to do a simple Glashot routine

that's gonna help fight aging,

help fight inflammation, sculpt your face

using God's Glashot, your two fingers, all right?

Very simple, you get yourself some Black Sea oil

or whatever looper can you want of your choice.

You rub it not only on your fingers, but on your face and your neck as well.

I'm going to show you how I fix my shoulders from this to this.

I'm going to show you how I fix my shoulders from this to this. First you need to understand two motions of the shoulder blade.

First you need to understand two motions of the shoulder blade. Abduction.

Abduction. Fear spine is your midline.

Fear spine is your midline. Move your shoulder blade away from the midline.

Move your shoulder blade away from the midline. Don't include your torso.

Don't include your torso. Protraction.

Move your shoulder blade forward and around.

Let's say this is bad posture. This is good posture.

And your shoulder blade to the side. Bad posture.

You can try it with a band to understand better. Abduction.

If this was so hard, grab something. Move to the side.

I'm going to show you some of my favorite knee exercises for rehab and training purposes. Try these progressions. Split squats, tempo split squat, tempo front foot elevated split squat,

Try these progressions. Split squats, tempo split squat, tempo front foot elevated split squat, then add weight over time. Sliders, double leg eccentric, double leg, single leg eccentric,

then add weight over time. Sliders, double leg eccentric, double leg, single leg eccentric, single leg side planks, short side plank, side plank, side plank hip abduction,

single leg side planks, short side plank, side plank, side plank hip abduction,

heel raises, double leg, single leg, deficit single leg, then add weight over time.

These exercises require minimal equipment and will increase the strength, range of motion and

These exercises require minimal equipment and will increase the strength, range of motion and overall resilience of your knees.

Train the oblique sling, not just raw volume Heavy lifting: cap at 2-3 quality sets

Kneel in a half-kneeling stance, cable set high Pull the handle down and across toward the hip

Set the bench to ~45° Press the dumbbells up from the chest

Double chin, not defined jawline, swelling in your jaw, also tells about stagnant lymph.

And no matter if you have skin face or you have oval face, no matter.

We need to work with our neck.

And I will share with you three super effective exercises without touching your face, you

will be able to flush that lymph.

Let's start it.

Every exercise repeat 7-10 times.

Shoulders down, head up.

Like somebody is pulling you to this guy. Shoulders up, head down, 5-7 times, second exercise, chin to the shoulder.

20 bodyweight squats — full depth, chest up 20 pushups — straight line, full range

Hinge at the hips — this is a hip drive, not an arm lift Snap the glutes at the top, keep the core braced

Start from the rack position — bell at shoulder height Press straight up, lock out at the top

Lock the bell out overhead — arm stays straight the whole time Drive the hips to the side and rotate the torso

Start in pushup position with one hand on the kettlebell Row the opposite bell to your hip while staying square

One kettlebell — that's all you need Pick a weight you can control for all 4 exercises

Most people grip the middle Middle grip = weakest, least safe

Grip the CORNER of the handle Applies to swings, cleans, overhead

Bent-back wrist = injury path Hurts wrist, elbow, shoulder

Knuckles point at the ceiling Snatch, press, get-up — all of them

Prevents wrist, shoulder, back injuries Corner grip + knuckles to ceiling

Elbows tucked on the rib cage Straight wrist — never press with a bent wrist

Press overhead from the rack Elbow stays pointing forward on the way up

Reach the top of the press Moment of stillness — one exhale