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: "Football legends Roy Keane and Ian Wright recently went head-to-head over Bruno Fernandes’ leadership at Manchester United, and it got fiery! 🔥 Keane argued that Bruno isn’t a fighter or a true leader, questioning whether he can genuinely inspire and command the team the way a captain should. ⚡ Wright, however, fired back, insisting that Bruno leads on the pitch, driving the team with his performances, creativity, and passion — proving that leadership isn’t jus

Total footie focus on Instagram: "“Zlatan on prime players: he knows his worth… but the only player he admits is better than him in prime? Ronaldo Nazário – R9. 🔥 Everyone else – Messi, Cristiano Ronaldo, Lewandowski, Thierry Henry, Rivaldo, Haaland, Mbappé – amazing, legendary, but none reach Zlatan’s level in their prime. According to him, he dominates his era, and only R9 was next-level enough to surpass him. Explosive, technical, unstoppable – R9 set the benchmark. Zlatan’s message is loud