Antwan Rarcus

Lower back pain folding you over like a chair every time you bend down to tie your shoe!? Run these four tonight:

Couch stretch, 60 seconds each side
Dead hang with leg swings, 30 seconds
10 slow 90/90 switches
Deep squat hold, 2 minutes

Share it with the person who brings up their back every time you see them.

Stay locked in 🔐, Not locked out 🔒

1 Day Out ❤️‍🔥

If you’re trying to build wider, more capped shoulders, try this medial-delt combo. 🔥

➡️ 8 DB around-the-worlds — use the bench as your target point
➡️ Immediately into DB T-raises for the burnout

The bench gives you a consistent target while keeping you honest with the movement.

Then finish those medial delts off with the T-raises.

I f*cking love this combo. 😮‍💨🔥

Save it for your next shoulder workout.

You'll feel this one walking down the stairs tomorrow 🔥

Forty minutes, one pair of dumbbells, and five moves built to grow your quads and strengthen your knees.

The Workout
1️⃣ Heel-Elevated Squat-Lunge Shuttle — 45 reps
2️⃣ Heavy Heel-Elevated Goblet Squat — 45 reps
3️⃣ Sidewinder Squat — 45 reps
4️⃣ B-Stance Split Squat — 45 reps
5️⃣ Fold-Over Leg Extension — 45 reps

Stay locked in 🔐, Not locked out 🔒

Four cues and your lat pulldown hits completely different.

Lift your chest, keep your thumbs over the bar, tuck your elbows, and pin your shoulder blades back. Pull to your chin, then fight the stack on the way up.


Stay locked in 🔐, Not locked out 🔒