you know 📿 on Instagram: "Caught in a crucifix? It’s one of the most dominant and dangerous positions in grappling, but UFC Hall of Famer Michael Bisping breaks down a surprisingly simple escape that can turn the tables in your favor. The crucifix is all about isolating your arms, leaving your head completely exposed to strikes. The key to escaping isn't to fight their upper body control, but to use your free legs. The Escape: Turn Your Hips: Instead of staying flat, immediately turn your hips

Priscilla Andrews on Instagram: "LAST ONE… The step down at this angle makes you stretch that hammy more as you push down and forward. BUT it has to be the leg curl machine that’s designed like this. The other one has you in an awkward position. This by far is one of my favorite finds. The gym is gonna be busy. You gotta get in where you fit in. ✨HAPPY TRAINING✨ Coaching, programs, and my favorite leggings, all linked in my bio. #fitnessmotivation #fitness #workouts"

Eugene Teo | Coach & Content Mentor on Instagram: "Take a deep breath. Did your chest rise? ⤵️ Do you have stiff shoulders, neck or lower back pain? Have difficulty bracing in a squat or deadlift? Comment “Zercher Guide” and I’ll send you my Free Guide to Zerchers with sample workouts. There's tons of factors that influence the above. But the simplest and most effective start point I've found is the breath - and specifically, using the Zercher position to create the right shapes and tension thro