582 followers

1 saved

No Vertical

You’re sabotaging your vertical 👎🏻

#plyometricstraining #strengthtraining #verticaljump #fitness #sportsperformance

2025/2/1 Edited to

Vertical jump performance is crucial for athletes in various sports, from basketball to volleyball. Many are unaware that incorrect training practices can hinder their progress. Key elements include focusing on explosive strength, incorporating plyometric exercises, and ensuring adequate recovery. Using drills like box jumps, depth jumps, and resistance training can significantly boost your vertical leap. Additionally, proper nutrition and hydration play a role in muscle performance. It's essential to track your progress and adjust your training regimen accordingly for optimal results. With the right mindset and techniques, you can significantly enhance your vertical jump and athletic capability. Remember that consistency is key. Regularly reassess your technique and training methods to ensure you’re not making common mistakes. Seek guidance from coaches or fitness professionals, and consider joining forums dedicated to plyometrics and strength training for community support and advice.

A woman in grey leggings stands sideways, highlighting her glutes with red arrows. The text overlay reads 'GROW YOUR BOOTY NOT YOUR WAIST OR LEGS', promoting glute growth without bulking other areas.

Illustrations detail 'MY WORKOUT #1' for glute development, including Barbell Hip Thrust, Resistant Band Side Steps, Dumbbell Lunges, Step Ups, Leg Press, and Cable Hip Abductions with sets and reps.

Illustrations detail 'MY WORKOUT #2' for glute development, featuring RDLs, Reverse Lunges, Split Squats, Glute Extensions, Sumo Dumbbell Squats, and Cable Hip Abduction with sets and reps.

keep ur Legs & Stomach SLIM while Building a BIG 🍑

Growing your glutes while keeping your waist slim and avoiding bulky legs is achievable with the right strategy. Here’s my guide for achieving big glutes without the bulk, with detailed explanations, examples, and tips on how to make sure you're hitting the right muscles during your workout

26.7K likes

A woman in black athletic wear stands in a gym, holding a phone. Text overlay reads "Sculpting Abs and Grow Glutes" and "Nutrition Exercises & myths," indicating the article's focus on fitness and diet.

A list of Glute Maximus Exercises, including Squats and Deadlifts, is presented with checkboxes. Below, a myth about weightlifting making women masculine is debunked, explaining that it enhances feminine curves.

A list of Glute Medius and Minimus Exercises, such as Side-Lying Leg Lifts and Clamshells, is shown. A myth about 'toning' muscles without building bulk is clarified, emphasizing muscle building and fat reduction.

🍑Grow Big Glutes & Well-Defined Abs + Nutrition ℹ️

🍑Glute Maximus Exercises🍑 🍑Squats: Stand with feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back, then return to standing. Aim for 3-4 sets of 8-12 reps. 🍑Deadlifts: Stand with feet hip-width apart, hinge at your hips to lower the weights towards th

4213 likes

A gray notebook and a light blue pen are displayed on a white surface, with the text overlay 'Journaling with one pen' indicating the topic.

A hand holds a gray notebook with a label on the back, accompanied by the text overlay 'you'll need a notebook ✔'.

A hand holds a light blue gel pen, with the text overlay 'one pen ✔' emphasizing the single pen journaling concept.

Journaling with one pen

this is called the all-in-one journal/notebook (inspired by xiaohongshu influencers) and it’s meant to serve as a brain dump! The reason I started on one because I want to write down things aside from scheduled events as in my Muji B6 vertical planner. format - however you like; a vertical timel

2221 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1548 likes

A composite image showing the transformation from vertical blinds (inset, labeled 'Before') to white sheer curtains (main image, labeled 'After'), demonstrating a renter-friendly upgrade for a sliding glass door.

A full view of white vertical blinds covering a sliding glass door, with text indicating this is the 'before' state and that a no-drill upgrade is coming.

An overhead shot displaying the materials needed for the curtain upgrade: a tape measure, a package of curtain hooks, and a folded white curtain panel.

Renter-Friendly Trick to Replace Vertical Blinds

Vertical blinds are basically a design sin. I’ve lived in enough rentals to know the struggle - they’re outdated, break easily, and somehow always manage to make a space feel less cozy. But I finally found a way to ditch them without drilling or breaking any rental rules. This trick is super ea

2253 likes

An overhead view of various home organization product boxes from 5 Below, including a marbled end table, ripple cube table, corner shelf, metal shoe rack, 3-tier hanging basket, circle rolling cart, and 3-tier bookcase. Text overlay reads 'Transform Your Home Organizational Decor @ 5 Below' with a 'swipe' arrow.

A white box for a 'ROOM ROOM 3-TIER BOOKCASE' from 5 Below, priced at $15. The box displays a white three-tier bookshelf with gold-colored supports, holding books and a small plant. Text describes its minimalist design and versatility for showcasing items.

A white box for a 'ROOM ROOM CIRCLE ROLLING CART' from 5 Below, priced at $15. The box shows a white two-tier circular rolling cart with light wood-colored legs, styled as a side table. Text highlights its mobility and modern design for various uses.

5 Below Finds: Stylish Home Organization

🛒✨ Ready to transform your space without breaking the bank? Join me on a fun shopping spree at Five Below, where I found some incredible organizational decor items perfect for adding both function and flair to your home! First up, check out the 3-tier bookcase in white for just $15 – ideal for y

4084 likes

A collage of home interior and exterior scenes, including a living room, kitchen, bedroom, bathroom, and potted plants. A central text box reads "Effortless Homemaking: Quick Wins for a Calm & Cozy Home" with a description of homemaking tips. The bottom right corner has text "SWIPE FOR IDEAS" with an arrow.

The image displays the title "Laundry Management: A Daily Approach" and bullet points detailing tips like "One Load a Day," "Color-Coded Sorting Bins," and "Towel Trick for Faster Drying." Below the text, there is an illustration of two light blue towels hanging on a clothesline.

The image features the title "Time-Saving Cooking Tips" and bullet points outlining advice such as "Weekly Meal Planning," "Batch Cook with Ease," and "Parchment Paper for Cleanup." An illustration of a blue and white striped apron with brown straps is shown below the text.

Homemaking is about so much more than just keeping a clean house—it’s about creating a space that brings peace, joy, and comfort to you and your loved ones. I’ve gathered some quick, actionable tips to make your home run more smoothly without adding stress to your day. 🌸 Whether it’s streamlinin

1429 likes

HIGHEST VERTICAL IN 5 MINUTES

Stop wasting hours and start training smarter. 🚀 This 5-minute daily routine is the secret to out-jumping everyone on the court. Most players skip the last drill, but it's the most important one for explosive power. Tag a teammate who needs this! #volleyball #verticaljump #volleyballtraini

70 likes

🧺TURNING CHAOS INTO CLEAN: ORGANIZE WITH ME🧺

Organizing a laundry room involves a systematic process to create an efficient and clutter-free space. Here are the steps to organize your laundry space: 🧺 Declutter: - Start by removing all items from the laundry room. - Sort through everything and decide what to keep, donate, or discar

4793 likes

A person with dark hair holds a camera to their face, taking a mirror selfie. The image is overlaid with the title 'FILMS I MADE as a film student IN COLLEGE' in gold and orange text.

A collage featuring scenes from 'Vignettes of Madison,' a documentary filmed in February 2022. It includes a YouTube thumbnail, a person in bed, and text describing the film as a 'cinema verité' documentary about life with a toxic boyfriend.

A collage showcasing 'The Modern American Transformation Film,' a sci-fi/dystopian short from May 2021. It features a YouTube thumbnail, a woman speaking, and text explaining it's about not conforming to society's expectations.

films i made as a film student 🎬

these are just some of my favorite projects i made in the three years that i was a media studies student at uwsp :) i made several other projects that didn’t make the cut, but i just wanted to share some of my favorites here and also let y’all know that if you want to watch them, most of them are a

608 likes

How I increased my vertical

Lunges and squats - these were a game changer in helping me increase my vertical. Doing them will help with explosiveness and using the muscles in your legs. Doing them with resistance bands also helps because of the extra weight. Speed ladder - doing this 2-3x a week helps with agility and agil

27 likes

Free 2025 digital planner 📝📱🤍

Merry Christmas to those who celebrate 🎄 This is my Christmas present for you 🤍 The planner includes a goal setting page, yearly/ monthly vision board page, and monthly/weekly spreads. It also includes hyperlinks so you can easily switch between pages! There is a vertical and horizontal vers

1298 likes

vertical gardening idea

Build a tiered brick herb spiral to add architectural flair and vertical efficiency to your garden. This multi-level structure allows you to grow various herbs in a compact footprint, using stacked natural bricks to create a beautiful, permanent landscape feature. Space Saving: Maximize your grow

115 likes

An open planner spread for June, decorated with a vibrant floral theme. It features stickers of women, dresses, a flower cart, a scooter, and various planning icons, with 'June Planning' at the top and a teal pen.

A close-up of the left side of a decorated planner spread, showing floral stickers, a woman with dark hair, a candle, a bicycle, and small planner icons on a grid layout with dates 10 TUE and 11 WED.

A close-up of the right side of a decorated planner spread, featuring floral stickers, a woman with blonde hair, dresses, a flower cart, a scooter, and a picnic basket on a grid layout with dates 12 THU to 15 SUN.

Vertical or Horizontal Planner? 🌸

Are you more of a horizontal planner user or a vertical lover? I have both and use them for different purposes but, if I had to choose a favorite, I love a vertical planner. I’m a person who likes to associate tasks and time. Seeing things in a vertical format helps me to mark off things in ord

7 likes

Vertical fun with Washi tape

#journaling #junkjournal #journalingideas #journalingformentalhealth #JournalWithMe

23 likes

MY VERTICAL JOURNEY

37.5 inch vertical.. 7-10 more lnches to go Never thought i would be able to get my vertical up but I really locked in the past 1 year and now I see the difference You can do it too Personal training available #vertical #dunk #hops #bunnies #motivation #lifestyle

24 likes

No-mess & vertical!👌🏼🧇 👉🏼choose from 5 shade settings, from fluffy to crispy! #amazon #amazonfinds #amazonmusthaves #amazonhome #amazondeals #amazonfinds2024 #cooking #cook #cookware #easyrecipes #futuristic #renter #renterfriendly #homemade #mealprep #meal #mealprepideas #

6298 likes

6” Vertical Jump Transformation

6” Vertical Jump Transformation 🔥 Fit Diesel Bundle 🔥 3-Week FREE Trial! Three coaches. One powerful app. Build muscle, lose fat, and perform your best. • Eat more & burn more • Custom or ready workouts • Live nutrition updates • Women’s physiology support • Meal planner + AI trackin

1 like

A desktop setup featuring an iMac displaying a Notion workspace with a pink aesthetic. The screen shows various Notion sections and an overlay text: '3 Notion tricks - using formulas!'. A keyboard and small decorative items are on the desk.

$A close-up of a Notion page demonstrating a formula to change text color. The formula `\color {88A5D5} \texttt {weekly Done tasks}` is shown, along with the general format `\color {hex code} \texttt {text}`. Task lists are visible in the background.$

$A Notion page showcasing a formula to add vertical or horizontal colored dividers. The formula `\color{#f08080}\rule{140px}{4px}` is displayed, with the general format `\color {hex code} \rule {length px}{width px}`. Notion gallery cards are in the background.$