Paul Carter | Hypertrophy | Education on Instagram: "Total back training 101: - 1. Lats - shoulder adduction and extension Adduction - wide grip pulldowns Extension - parallel grip pulldowns and lat rows where the arm is in tight to the body The lats don’t pull the arm behind the body so in a lat row, the ROM is over when the arm is in line with the torso - 2. Traps - scapular retraction, elevation Retraction - Rows with a shoulder abduction angle from 45-90 to disadvantage the lats Shrugs - kel

Total footie focus on Instagram: "Adriano played a game of winner stays on – striker edition with some of the greatest Brazilian attackers ever. 🇧🇷🔥 The names were stacked: Ronaldinho, Rivaldo, Bebeto, Romário, Neymar, Pelé, Kaká and more… Each legend brought something unique: ⚽ Pelé – the king, 3x World Cup winner 👑 ⚽ Romário – a killer inside the box 🎯 ⚽ Rivaldo – left-footed brilliance 🌟 ⚽ Ronaldinho – pure magic with a smile 😍 ⚽ Neymar – modern flair and tricks ✨ ⚽ Kaká – elegance and