Bird dogs are completely safe and effective.

Yeah I find clean grip way more stable. Keep pushing mobility.

Dead hangs before pressing stretch the entire shoulder and lat complex.

Roll the TFL and gluteus medius instead of the IT band directly.

Check your ankle mobility. Tight ankles force knees forward, loading the tendon massively.

Make sure your core isnt tilting either. Sometimes an asymmetry in the hips can push one side higher.

Most people doing high volume are just doing junk volume. If you can do 25 sets for chest in a single workout, you simply are not training anywhere near hard enough on the first 5.

I started my fitness journey because, honestly, I just wasn’t feeling my best. I felt tired all the time, kinda sluggish, and just wasn’t happy with how I looked or felt. I wanted to get stronger, have more energy, and feel more confident in my own skin. Plus, I kept hearing how important it is to st ...