Ariel_yu on Instagram: "Cable Kickbacks Variations Know the Difference Gluteus Medius (External Rotation): 1. Set the pulley at the bottom. 2. Externally rotate your working leg to 45 degrees for better gluteus medius engagement. 3. Kick at a 45-degree angle to engage the gluteus medius. Gluteus Maximus (Straight Kickback): 1. Set the pulley at or slightly below hip level to ensure a straight kickback. 2. Step down with your working leg for stability. 3. Kick straight back to maximize gluteus ma

Grant Williams on Instagram: "Flipping the palm unlocks so much more rotational potential!!! A small detail that can make a hell of a difference. It’s interesting to see some pros do this and some not… there is not just one way to surf and they all achieve brilliance with different movements patterns… it’s my job to watch these movement patterns and decide what’s the best practices for us every day surfers to try to replicate to level up our own surfing. If your a more advanced surfer, this palm