Dantzler, a former pro football player, created this workout to be done during commercial breaks, “or you can do it continuously during half time, if you’re about that life,” she says. (We’re more about that wing life, but we’ll stick to the commercial breaks.) The circuit consists of three exercises, each done for 10 reps. The first move is a starfish variation with legs held together. Do this one slowly and with control to get the most out of it.
For years, athletes like gymnasts and powerlifters have used the Jefferson curl to strengthen and lengthen the posterior chain muscles that support and protect the spine, as well as the hamstrings. Watch the video above to see former USA gymnast Dave Durante, a coach at Solace New York and co-owner of Power Monkey Fitness, demonstrate the Jefferson curl in the MH Rec Room using a kettlebell.
Hitting your muscles with an emphasis on all three of these phases is an excellent way to ensure you’re covering your bases and doing the most you can to spur muscle size and strength gains. “We’re attacking the core in three different ways,” Morgan says. The workout begins with the medicine ball. You’ll hit an explosive medicine-ball slam for six reps, followed by a medicine-ball transfer for 10 reps.From there you’ll lose the ball and flip over for a plank with reach—five reps on each side.
Muck Rack makes it simple to find people, tweets, or articles that mention any name, keyword, company, hashtag etc. We've compiled this guide to help you make the most of your search.
Selecting a term
Start searching tweets, articles from media outlets, articles mentioned in tweets, journalists'
names, titles and bios with some suggested searches:
Companies or Topics (e.g. iPhone, Microsoft)
Phrases (e.g. "cloud computing") — use quotes to keep the terms together
Twitter handles (e.g. @username) — returns those who have mentioned or replied to
Names (e.g. "David Pogue")
Hashtags (e.g. #sxsw, #london2012)
Bio details (e.g. vegan, Olympics, father)
Muck Rack's Advanced Search allows for many boolean operators.
Find results that mention multiple specified terms, use AND or
+. For example, ensure each result contains both Elon Musk and Mark Zuckerberg by
searching Obama AND Romney or Obama + Romney.
Use the operators OR or , to broaden your search when you'd like either of
multiple terms to appear in results. (This is the default behavior of our search when no operators
are used.) For example, search for democrat OR republican to find results that refer to
Democrats and/or Republicans.
Use NOT or - to subtract results from your search. For
example, searching Disney will yield results about the Walt Disney Company as well as Walt Disney
World Resort. To exclude mentions of Disney World, search for Disney -World or Disney
When using one of these operators with a phrase, enclose it in quotation marks. For example, you can
find results about smartphones excluding Apple's iPhone 4S by searching smartphone -"iPhone
Exact case matching or punctuation
If you're searching for a brand name or keyword that relies on specific punctuation marks or capitalization, you can
find results that match your exact query by adding matchcase: before the keyword you're searching for, like matchcase:E*TRADE .
Use parentheses to separate multiple
boolean phrases. For example, to find journalists talking about having fun in Disney World or
Disneyland, search for ("disney world" OR disneyland) AND fun.
An asterisk can be used to search for any variation of a root word truncated by the asterisk. For example, searching for admin* will return results for administrator, administration, administer, administered, etc.
A near operator is an AND operator where you can control the distance between the words. You can vary the distance the near operation uses by adding a forward slash and number (between 0-99) such as strawberries NEAR/10 "whipped cream", which means the strawberries must exist within 10 words of "whipped cream".