Here’s some images on the workout I posted earlier from the live reply

Stop Crushing Your Spine: The "Sad Dog" Secret to the Perfect Plank 🐕🦴 Most people think the plank is a "beginner" move. But after watching 90% of people in the gym, I realized most aren't actually training their abs—they’re just compressing their lower back and waiting for the timer to run out. If you’ve ever felt a "twinge" or dull ache in your low back during a hold, you aren't doing a plank. You're doing a Lumbar Sag. We just wrapped up a deep-dive training on the Biomechanics of the Plank, and the feedback was insane. We broke down why your "2-minute hold" might actually be doing more harm than good. Here’s what we covered in the replay: - The Pelvic Pivot: Why Anterior Pelvic Tilt (APT) is the #1 enemy of your spine and how to switch to Posterior Pelvic Tilt (PPT) instantly. - The "A-Frame" Trap: Why hiking your hips up (The A-Frame) is actually a "cheat code" your body uses to avoid working your abs—and how to fix your kinetic chain. - The "Sad Dog" Cue: The weirdest (but most effective) coaching cue to lock your core in 2 seconds flat. - Stacking the Joints: Why your hand and elbow placement is likely causing shoulder winging and neck strain. - The Goal: Move away from quantity (chasing the clock) and move toward quality (bulletproofing your spine). A 20-second "Sad Dog" plank will do more for your core than a 5-minute "Sagging" plank ever will. 👇 Watch the Replay Below & Fix Your Form:

📺 REPLAY: The "Bulletproof Knee" Workshop is Live! Den Fam, we just wrapped up a deep dive into one of the most common power-leaks in the gym: Knee Valgus. If your knee "caves in" during a lunge, you aren't just losing strength you're putting up to 3.5x more strain on your ACL. In this session, we used a real-world case study to break down exactly why this happens and how to fix it using the Day One Den Specialist AI Coach. 🔍 What’s Inside the Replay: - The Biomechanics of the Lunge: A slide deck breakdown of why the knee collapses and which muscles are actually "sleeping on the job" (spoiler: it’s usually your Glute Medius). - Client Analysis: We look at Tarome’s left reverse lunge to see how ankle instability and hip underactivity create that inward "valgus" wobble. - The "Bulletproof Knee" Protocol: A full walkthrough of the custom workout generated by our AI Coach—featuring Reactive Neuromuscular Training (RNT) to force your brain to "own the movement". 🛠 The Philosophy: As we always say in the Den: "We don't train to failure; we train to technical failure.". Quality is the only metric that matters if you want to stay sharp and stay pain-free. 💡 Key Cues to Remember: 1. "Screw the Foot In": Torque the floor outward to engage the hip. 2. "Show Me Your Logo": Keep that kneecap pointing toward your pinky toe, never the midline. 3. "Own the Basement": If you can’t pause at the bottom with total control, you don’t own the rep. Watch the replay below, grab your mini-bands, and let’s build a foundation where the hip dictates the knee's destiny!

Deep dive into the shoulder rotator cuff!