UTR on US Sports Net Presented by Game Planner Pro Featuring: BEST Two Way Player in the Nation ? Trent Simpson '20 | Mallard Creek (NC) Senior SZN Vol 1

 

BEST Two Way Player in the Nation ? Trent Simpson '20 | Mallard Creek (NC) Auburn Commit Senior SZN Vol 1 (Video below)

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Now this from CoachTube Football!

Running Inside Zone in The NZone Spread Offense

by Nzone Football

Description

BUILDING THE RUNNING GAME
Personality: When building the run game, the head coach and offensive coordinator need to be on the same page and open. Understand what you want to do. Do not add two back power if that is not your personality. Same thing can be accomplished by running slip/colt out of two back. Your offensive line has even more reps running inside zone (steps, and combos)....keep reading....

Position Analysis: WR Amari Cooper

by The Assistant Coach

Description

Have you ever had a stud WR and didn't have enough ways to get him the ball? 
I think it's safe to say that between his time at Alabama to his time in the NFL now, Amari Cooper can flat out play! 
In week 5 of the 2019 season, Cooper and the Cowboys took on the Packers and had an incredible day! 
11 Catches for 226 Yards is one to remember! 
How did the packers not just stop him? 
This course takes a dive into the Cowboys playbook and breaks down each catch by #19!
Cowboys use motion and alignment in different formations to create matchups that work in their favor! Additionally, they use a combination of simple concepts for every down that every high school team in America can run and a few concepts that you can hold on to for when you need a big play! Keep reading.....

 

Linebacker and Defensive Back Drills

by Greg Toal

Description

In this video course, Greg Toal and Nunzio Campanile share football training drills for your linebackers and defensive backs they use at Don Bosco to win multiple state titles. With this football instructional video you can implement their training methods. Keep reading..........

BBcom Featuring: Nick Wright Smashes PR 585lbs Squat with Mark Bell

YouTuber Nick Wright heads over to Mark Bell's SuperTraining Gym to slang some heavy weight on leg day. Check out Nick as he smashes his All-Time PR with a 585lbs squat. (Video below)

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 | How to Squat | Before squatting for broke, get yourself under the bar and get the bar in the proper position on your back. Remember, your mid-foot is your center of gravity, so you want the weight to be over your mid-foot. Take a deep breath in. Squeeze your glutes forward to get the bar off the rack.

Now that you've unracked the weight, it's time for the walk-out. I like the three-step approach because it's efficient, simple, and repeatable. Once you unrack the weight, let it settle. Don't immediately start walking back. When you're ready, take a small step back with one foot. When that foot settles, take a step back with the other foot. Then, move that first foot to line it up with the second foot.

 Once your feet are in position, you can adjust your feet a little to make sure they're even. I don't recommend a super narrow or a super wide stance. Position your feet as if you were going to do a standing jump.

 | Breathing | Most people don't take in nearly enough air when they lift heavy. Before you squat, pretend like you're taking your last breath before the whole room fills with water. Breathing in deeply will help brace your abdominal wall and activate those deep ab muscles. Holding your breath will also help you maintain spine neutrality.

 Once you've taken a deep breath, push your abs out without breathing out. Don't think about flexing your abs, but rather think about pushing with your abdominal wall. How would you prepare for a punch? You would brace. Do the same when you squat. Your abdominal wall is what stabilizes your lower back. So make sure you're bracing.

 | Hip Drive | The squat isn't only an up and down movement; it's also a back and forth movement. Once you have your air in, your core braced, and your glutes engaged, start by driving your hips back. Sit down between your legs.

 By using your hips, glutes, hamstrings, and lower back, you're recruiting the biggest, strongest muscle groups on your body. Once you hit depth, if you're braced correctly, you should start to come back up naturally.

 As you start coming up, don't just think driving up. Think about squeezing your glutes and bringing your hips forward. Even if you're halfway up in a squat, you can lock it out by just thinking about driving your hips forward instead of standing up. When you finish the squat, squeeze your glutes so your spine and your hips are aligned perfectly under the bar.

The Truth About Cancer Featuring: 4 Ways Your Bra May Be Increasing Breast Cancer Risk and Understanding Breast Cancer

 

More than 250,000 American women will be diagnosed with breast cancer this year. Could bras be partly to blame?  (Video below)

We know what you’re probably thinking: Bras cause breast cancer? You have GOT to be kidding! We wish we were.

Unfortunately, there is a little-known epidemic out there and it has to do with that particular piece of apparel you thought was supposed to just hold up your cleavage. Increasing evidence suggests that your bra may also be raising your risk for cancer as well.

Understanding Breast Cancer
By: Dr. Rita Louise

Our body is made up thousands of cells that differ in size, shape and function. Controlled by our DNA, each cell is programmed to perform certain tasks and after a specified period of time - die. This is normally done in an orderly manner. However, if our cells are exposed to carcinogens, viruses or ionizing radiation, for example, the DNA can become damaged creating havoc with this once orderly process. Said another way, if the rate of new cell growth in the body overcomes the rate of cell death, tumors can develop. If these cells invade and destroy surrounding normal tissues, the abnormal cell growth is considered to be cancerous.

In the US, breast cancer is the leading cause of death in women between the ages of 30 and 50. Rarely diagnosed before a woman reaches 25, the number of incidents rises with age, peaking at menopause and decreasing once menopause had passed. About 182,000 women are diagnosed with breast cancer each year and about 40% of those diagnosed die within 10 years. Scientists believe these numbers are increasing.

Overwhelming evidence into the cause of breast cancer suggests the female hormone estrogen plays a central role in this disease. Studies indicate that estrogen stimulates the cells of the breast to form cancerous cells. Thus a prolonged uninterrupted presence of high estrogen levels in the body may predispose a woman to breast cancer.

These studies also indicate the less time a woman is exposed to her own reproductive hormones, the lower her risk of developing breast cancer is. This includes women who enter menses at a later age as well as women who enter menopause, both naturally and artificially, before the age of 45. Pregnancy, breast feeding, physical activity, a low fat, high fiber diet also helps to reduce the amount of estrogen flowing through the body.

Additional risk factors for developing breast cancer include a family history of breast cancer. If your mother, sister or aunt was diagnosed with breast cancer, it may indicate a genetic predisposition to this disease. Women who have not had children or women who did not have their first child until after the age of 30 have been identified as having a two to five times greater risk. Women who take birth control pill or utilize estrogen replacement therapy after menopause are also at a greater risk. Other factors that can increase your chances of getting breast cancer include: weight, dietary fat intake, alcohol consumption, dietary deficiencies and certain types of fibrocystic breast disease.

Recommendations For Wellness

Do monthly breast self-examination. If you don't know how, ask your gynecologist. I'm sure he or she will be happy to show you how. If you are over 40, it is recommended that you get a mammogram and begin a regular screening program.

Get rid of your under wire bras. Under wire bras don't cause breast cancer, however, they do restrict the flow of lymph in the breast tissue thus allowing toxins and waste products to build up.

 If it is possible, have your babies earlier than later. Having your first child before the age of 30 will help reduce your risk. Breast feeding your child for 6-8 months will reduce your risk even further.

Think twice before taking birth control pills as a form of contraception or for menstrual irregularities.

Reduce your fat intake. Studies have shown that women who eat a low- fat, high fiber diet have lower estrogen levels than women that don't.

Eat soy! Soy has been shown to block the type of estrogen involved in the formation of breast cancer. Note: If you suffer from hypothyroidism, soy may reduce thyroid hormone levels.

Nutritional deficiencies weaken the bodies systems. Begin a diet filled with lots of fresh fruits and vegetables. In addition, make sure you take a high quality vitamin and mineral supplement to ensure your body is getting all of the nutrition it needs.

Barley Greens and Nature's Sunshine's Immune Stimulator can be used to strengthen the body and support the immune system.

Do a liver cleanse! The liver is responsible for breaking down hormones that have served their function and eliminate them from the body. Use herbs such as milk thistle, dandelion root, burdock to keep your liver healthy.

Indole-3 carbinols is found in cruciferous vegetables (cauliflower, broccoli, brussel sprouts). It has been shown to reduce the amount of the carcinogenetic forms of estrogen and increase the good kinds of estrogen in the body.

Essiac Tea is popularly used as an additional supplement to support the immune system of individuals suffering from cancer.

In preliminary studies paw paw twig extracts have be used to inhibit the growth of cancer cells. In one study, some breast cancer patients experienced partial or complete tumor reduction. Talk to your health care provider before taking this supplement. It should not be taken with a number of other supplements such as antioxidant products and Co-Q10. If you have Parkinson's Disease, you should not take this substance.

Naturopathic Physician, Dr. Rita Louise, Ph.D. is the author of the books "Avoiding the Cosmic 2x4" and "The Power Within". It is her unique gift as a medical intuitive and clairvoyant that illuminates and enlivens her work. Let Dr. Louise help you bring health healing and wholeness back into your life.
(972) 475-3393 for more information.

Modesto Junior College vs West Hills Coalinga Football LIVE on US Sports Net Presented by Game Planner Pro!

 

Modesto Junior College vs West Hills Coalinga Football LIVE (Video below)

  

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Now this from CoachTube Football!

SHUTDOWN COVERAGES to STOP THEIR BEST RECEIVER - South Dakota State

by #PoweredUp Clinics

Description

It is super important to get off the field on THIRD DOWN.

What are your DandD breakdowns?  Run/Pass percentages?  Formation Hit Chart.  

What are they going to do on offense.   Are they just going to attack the sticks?

LEARN HOW TO RUN "BOX-IN-ONE" LIKE THE BASKETBALL TEAMS DO.

LOCK UP MAN ON THEIR BEST RECEIVER WITH A COVER 2 OR COVER 3 SHELL BEHIND IT.

Coach Jackson covers ALOT in this course.  He shows game film of every coverage to support the whiteboard drawing.
-COVER 2 FAMILY (traditional cover 2, 2 deep man under)....Game film of 9 different Cover 2
-COVER 3 FAMILY  (roll & plug)
-COVER 0 Arrows
-COVER 1 Robber and Crook

Coach Jackson goes into a game with 6 calls that he can make on third down
- 1 to 2 basic coverage calls with another 1 to 2 coverage confusion calls
- 1 man pressure and 1 zone pressure
- 1 base call
- 1 blitz call

This may be college level, but Coach Jackson does a great job making it very simple to understand.
Book this course...

The Coach

#PoweredUp Clinics

DAN JACKSON
ASSISTANT HEAD COACH / SPECIAL TEAMS / CORNERS
Daniel Jackson was elevated to cornerbacks coach in 2014 after serving as a defensive and recruiting assistant for the Jackrabbit football program the previous two seasons. Jackson added the duties of recruiting coordinator following the 2016 season and also directed the team’s punt return unit since the start of the 2016 campaign.
Under Jackson's guidance in 2017, South Dakota State held six opponents to under 200 yards passing during the 2017 season and forced at least one turnover in all 14 games. The Jackrabbits bring a streak of 15 consecutive games with at least one takeaway into the 2018 campaign.

During the Jackrabbits’ playoff season in 2012, Jackson helped mentor a secondary that allowed only nine passing touchdowns, while intercepting 13 passes. As a squad, the Jackrabbit defense ranked fourth among Football Championship Subdivision programs for pass efficiency defense at 100.33. SDSU also ranked fifth in scoring defense (16.38 points per game) and eighth in total defense (305.3 yards per game).

SDSU made a return trip to the FCS playoffs in 2013 behind an opportunistic defense. The Jackrabbits ranked second nationally with 22 interceptions, including a team-high four pickoffs from cornerbacks Winston Wright and Je Ryan Butler. Wright went on to earn third-team All-America honors from the Sports Network. SDSU also ranked fifth nationally with 33 turnovers forced and a plus-1.1 turnover margin per game.
Jackson was recruited as a linebacker following an all-state career at Omaha Burke High School and played briefly with the Jackrabbits in 2004. Book this course....

Police Activity on US Sports Net Presented by Tactical P.E. Featuring: Bodycam Shows Cop Shoot Female Suspect Armed With Knife

 

** (Disclaimer: This video content (below) is intended for educational and informational purposes only) ** The Athens-Clarke County Police Department has released the body camera footage from the October 14th Officer Involved Shooting on Chalfont Drive with Bonny Thomas and Senior Police Officer (SPO) Lamar Glenn. At approximately 10:15 am on October 14th, ACCPD was dispatched to the 100 block of Chalfont Drive for a suspicious person call involving a female who was said to be armed with a gun and a knife. As the video begins, SPO Glenn (53 YOA) arrives at the scene and notices Thomas (54 YOA) appearing to flag him down. As Glenn is preparing to exit his vehicle, he sees that Thomas has a butcher knife in one hand. After Glenn exits his vehicle, Thomas continues towards him with a knife in one hand while her other hand is concealed under her shirt. (continues below).........

THE ERA OF THE MACHINE ENDS!

The era of massive fields of cardio equipment and warehouses of strength training machines may still be dominant in extreme-fee globo-gyms, but people have been rapidly discovering the problems inherent in these membership-driven agendas.

Moving freely and powerfully like the mythical John Henry, without machine control, we develop true functional fitness through movement, not merely muscles. This is how in our system, we’ve ELIMINATED injuries in federal agencies, where injuries are usually high, and where physical conditioning is an absolute job requirement. Learn more...................

 ......Glenn retreats towards the rear of his vehicle while issuing verbal commands for Thomas to drop the knife. Thomas ignores these commands and continues to walk towards Glenn with the knife raised above her head saying, “I have a gun and a knife.” The video shows that Glenn continues to retreat. He refrains from using force against Thomas until she runs towards him with the knife raised above her head in a threatening manner. Glenn fires one shot striking Thomas in the torso. After additional officers arrived, ACCPD administered first aid to Thomas until EMS arrived. Thomas was transported to a local hospital where she later died. The GBI is continuing its investigation into this Officer Involved Shooting.

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The Rock Almighty Devotional, Praise, and Worship with Watchmen

October 25 from CDM

 

“Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think” (Ephesians 3:20, NLT).

The same power that raised Jesus Christ from the dead is at work in us. This power has no limits, and is able to do things greater than we could ever imagine.

See your favorite Christ-centered artists live!

The Rock Almighty! Shaker Of Heaven and Earth. Coming soon to US Sports Radio!

Munroe Global Featuring: Keys To Personal Success & Prosperity Part 1 | Dr. Myles Munroe and How to Go About Manifesting Prosperity

 

You can purchase the complete album via the link above. Available in CD, DVD, MP3 and MP4
 http://bit.ly/KeysToPerosnalSuccessAn...

Keys To Personal Success and Prosperity Titles:
Disc 1 – Keys To Personal Success and Prosperity Part 1
Disc 2 – Keys To Personal Success and Prosperity Part 2

In this series, Dr. Munroe focuses on 4 keys to personal success and prosperity. These 4 keys can be applied to your life daily and helps you to become successful even during trying times or times of crisis. (Video Below)

How to Go About Manifesting Prosperity

By: Minnisha Degrate Often times the answer to manifesting, our destiny is staring us right in our faces, but we are too close to it to see clearly. It takes the desire to want to manifest prosperity, and the strength to let go of experiences and insecurities.

Readiness is everything when it comes to unlocking the path to manifesting success, until then, something can be staring us in the face and we will overlook it. The most common time for people to unlock and manifest prosperity, is when they are at their lowest. When they have no one to depend on and nothing more to look forward to.

Manifesting Reality

We gain our wisdom through the experience of painful events. What has been looking us straight in the face all this time finally becomes visible. For example, when does the average person really began to manifest the reality of death? Chances are when they have been handed down a death sentence themselves, rather it be cancer or some other deadly disease. Or when someone close to them has passed, we have a tendency only to be concerned with today.

Having the Desire to Manifest Success

It should not take your world to come crashing down on you, for you to actually think about your tomorrow. God said "don’t worry about tomorrow", he didn’t say NOT to hope for it. Each day of your life should be a part of a journey, to become the very best that you can be.

When I was in college, one thing I learned to do was cope. Because no matter what I had going on in my personal life, there were still going to be papers due and test to take. So many days I woke up and wanted to quit, and go home. However, I knew the smile on my Papa’s face; the day I walked across that stage was well worth the hardship.

The only thing promised to us in this life is change, and yet still it is the most difficult for us to deal with. Change will come, rather or not you choose to embrace it or run from it is up to you. Either way the earth will keep spinning, and people will go on living…with or without you.

Mini is an inspirational writer, the Founder, and CEO of Tankum's Legacy. She is also the author of the book entitled "I Lost My Mind and Found God on the Way There."

The NBA on US Sports Net Presented by NBA Store Featuring: Relive Kyrie's 50 Point Games Through the Years

Relive Kyrie's 50 Point Games Through the Years (Video below)

 

First this from CoachTube Basketball!

The 7 Habits of Highly Effective Coaches….And People, Too

• By Lason Perkins

---

When Dr. Stephen Covey published The Seven Habits of Highly Effective People in 1989, it had a tremendous impact on people across the world, including coaches looking to increase their effectiveness and impact.  I personally was so moved by the material that I spent 3 years working for Dr. Covey’s company as they were providing 7 Habits content to school systems across the country.
It has been years since I read the book, as well as Dr. Covey’s books after publishing 7 Habits. So I decided to go back recently and review the principles from 7 Habits and how they apply to coaching. 
So what are the 7 Habits and why should I be interested in them?
Well, I would say that if there is any area of your life that you are looking to perform better at, the 7 Habits can help you.
Let’s start with Habits 1, 2, and 3.  The first three habits are designed to help people move from a state of dependence to independence.  Dr. Covey stated this by saying “Private victory precedes public victory” so there are steps to take first.
 Habit 1. Be Proactive.
Rather than explain what it means to be proactive, let me ask you a question.  Do you make choices based upon /values/principles or upon your mood, feelings, or circumstances?  Are you teaching your players the importance of making good choices?
 Dr. Covey explained being proactive with his famous quote, “Between stimulus and response there is a space. In that space lies our freedom and power to choose our response.” One of the best visual illustrations of this was in a workshop I attended where the presenter used a bottle of Coke (reactive person) and a bottle of water (proactive person) to represent how we respond. 
If we want to make this easier, we can put it this way.  Think before you act vs. act before you think.
Habit 2.  Begin With The End in Mind
Again, let me ask a question.  Do your actions for your team and your own individual life flow from a meaningful mission statement?  We know that businesses and organizations use vision statements to clarify what is important to them and why they exists (besides making a profit or winning).  What about you and your team?
Here is a basic understanding of Habit 2, directly from the Franklin Covey website:  “Habit 2 is based on imagination--the ability to envision in your mind what you cannot at present see with your eyes. It is based on the principle that all things are created twice. There is a mental (first) creation, and a physical (second) creation. The physical creation follows the mental, just as a building follows a blueprint. If you don't make a conscious effort to visualize who you are and what you want in life, then you empower other people and circumstances to shape you and your life by default.”
As you consider putting together a mission or values statement, keep in mind that your statement should inspire you, tell what you are about, what you value, and what you stand for.
Habit 3.  Put First Things First
This habit simply comes down to this question. “Are you able to say no to the unimportant, no matter how urgent, and yes to the important?” 
We know that planning is important as a coach when we sit down and prepare for the season or a game.  With all the demands on our time and energy, we have to make good choices where we focus, especially with social media and other activities that can us off track.
Dr. Covey developed this framework to help individuals  identify where they allocate their time.
Habit 3 is basically about focusing on relationships, not schedules or tasks.  It’s easy to get caught in Q3/Q4 activities on a daily basis and takes you off track from what you have identified as important.  You will have temporary imbalances, so don’t be too hard on yourself when those occur.
For me, I have broken my planning process down to two things.
 What roles do I have?
What is the most important thing I can do this week/today in my role as ________?
Habit 4.  Think Win-Win. 
 It may be the most misunderstood habit and has become somewhat of a cliche.  Habit 4 focuses on how we can create mutually beneficial decisions and having the courage to walk away from situations where a win-win deal is not possible.  Habit 4 also centers around having an Abundance Mentality vs. a Scarcity Mentality.  
Writer Dean Yeong puts it this way:  Win/WIn is a frame of mind and heart that constantly seeks mutual benefit in all human interactions. Win/Win means that agreements or solutions are mutually beneficial, mutually satisfying. With a Win/Win solution, all parties feel good about the decision and feel committed to the action plan. Win/Win sees life as a cooperative, not a competitive arena
Since coaching and athletics is world of competitiveness, can you still create win-win agreements with others?
Habit 5.  Seek First to Understand, Then Be Understood.  
This habit is focused on two things: The ability to listen with empathy and the ability to make your expectations clear.  Look at the order here. Before we can express our expectations, we must listen first.  
Dr. Covey introduces the concept of the Emotional Bank Account in this habit.  Very simply, its about making deposits into others rather than withdrawals that leave others feeling empty and unappreciated.
This is a challenge for everyone, including myself, especially during the season.  
Habit 6. Synergize.  
Synergize is basically the idea of creative cooperation and the ability to build better outcomes with others called the Third Alternative.  It focuses on valuing others perceptions of reality.  
Again, another habit that is easy to talk about but difficult to implement.  What areas in your program have you had a challenge with Habit 6?
Habit 7.  Sharpen the Saw.  
This is the habit of constant renewal in 4 key dimensions: Spiritual, Physical, Mental, and Social/Emotional.  The concept of continuous learning and improvement fit nicely into Habit 7. 
How are you staying sharp and renewing yourself in these areas?  Are you out of balance?

---

More basketball articles 
 

Two Hype Collection on NBA Store

JPJanik c/o 2022 ILB GCHS varsity Presented on US Sports Net by Game Planner Pro!

 

John Paul Janik Gulf Coast High School - Boys Varsity Football Naples, FL (Video below)

• Jersey #:
  52
• Positions:
  MLB, OLB
• Height & Weight:
  6'0" 185lbs
• Shuttle:
  4.54
• Vertical:
  22
• Class of:
  2022
  
  

Hudl Profile, contact info, and more...

  

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Now this from CoachTube Football!

Patrick Willis - Linebacker Training Course - Build the Beast

by Patrick Willis

Description

Want The Shortest Route To Dominating On Defense?

Let This 6-Time NFL All-Pro

Turn Your Linebacking Corps Into A Beast!

Are your linebackers outmatched? Backs and TE’s killing you with speed and size? Blockers completely taking your guys out of the play, too easily and too often? Missed assignments, false steps, poor angles, and poor technique driving you nuts?
Or… are you simply looking to gain a major edge over your opponent, by greatly upgrading your defensive play? Introducing Patrick Willis’ latest masterpiece: Learn more....

Linebacker Skills and Drills featuring Coach Ron Roberts

by Sportvideos

Description

The linebacker position is vital to creating an effective defense at any level of competition. It is imperative that linebackers be in the proper position, be under control, and make the tackle. In this comprehensive video, Coach Ron Roberts presents proven techniques to developing outstanding linebackers. Among the topics covered are: footwork, block pro, tracks, pass, the 9 technique and tackling. The skills and drills address the key factors involved in sound linebacker play. Each drill is explained and demonstrated in detail. This video will help coaches at all levels teach linebackers the skills needed to achieve success. Learn more....

Linebacker Drill and Technique Manual

by Rick Stewart

Description

This is CHAPTER 10 of the Complete, 300-page playbook

EASILY go from 4-4 to a 4-2-5 to a 3-4 Defense !

Matches up with the READ & REACT videos on CoachTube.  

DISCLAIMER: This is not a downloadable product.  To order a printed, bound hard copy of the playbook, please visit www.allaccesscoaching.com
INSIDE LINEBACKERS (18 pages)
Attributes, Stance, Alignments are covered at first, followed by READ & KEYS when reading Lineman, and then READ & KEYS when reading backfield flow.
Stewart keeps it simple:  Linebackers only have to learn TOUGH, SCRAPE, and FAST techniques versus the run. Learn more......

BBcom Featuring: Bigger Stronger Back Workout | IFBB Pro Regan Grimes

 

Back day doesn't have to drag on for hours. This back workout from IFBB Pro Bodybuilder Regan Grimes is intense enough to produce lasting gains! (Video below)

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 | Pull-ups | Hang on a bar with your hands more than shoulder width apart. Pull until the bar reaches chin level and then pause. Repeat.

 | Chest Supported Row | This exercise will take the lower back out of the movement, and you can't really cheat. By focusing only on your back you'll develop more contractile strength and a superior mind-muscle connection.

 | Hammer Strength Row | After loading the plates on each side, adjust the seat to a height at which your elbows will come straight back as you pull. Sit with your chest firmly against the front pad and reach forward to grasp both handles with a neutral or overhand grip. Expand your chest and sit upright, lifting the weight from the supports. From here, bend your elbows to pull the handles straight back, squeezing your lats and back at full flexion before slowly re-extending your arms. Don’t let the weight touch down between reps.

 | Seated Row | Seated Cable Rows emphasis is the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors.