Once you've learned how to stabilize your spine during your rows, and you've learned how to push yourself away from the bench so that your shoulder blade has some stability, well then we need to teach that shoulder blade how to move. We need to give it its appropriate mobility. And the lesson here is that when I'm moving my arm, one third of the motion is coming from actually what the shoulder blade is doing. So for example, if I pick my arm up and I don't move my shoulder blade, my arm can only come up about two thirds of the way. But if I let my shoulder blade then go, I get the last third of that movement. This is just because the arm is only connected to the rest of the body through the shoulder blade. And the shoulder blade is only connected through the rest of the body, through the clavicle. So I need to really prioritize what those joints are doing. I need to prioritize the stability of those joints so that they can demonstrate their mobility. I need to put them in the right position so that the arm can move. And in the case of the row, if I just try to pull my elbow back, but my shoulder blade doesn't retract at all, it doesn't come backward at all, then I'm not gonna be able to finish my entire row unless I compromise the integrity of my shoulder joint and start to wear that away prematurely. And that's not what we're looking for here, right? We're looking for an efficient row that is driven with muscles, not with joints. So what I need to do when I'm initiating my row, once I've stabilized the spine, the rib cage, the head, I've pushed myself away from the bench, what I need to do is then initiate with the shoulder. I want the shoulder to drive back first. And what that's going to do is retract that shoulder blade, point the joint backward so that now my elbow can follow, the rest of my arm can follow, and I can optimize that squeeze that I feel towards the end of the movement.  If I'm stabilizing effectively, then I have the mobility in my rib cage to do this. I don't want to just generate momentum and just crank my entire body backwards and forwards, but I do need a slight rotation. And so if I'm gonna quantify it, what I generally recommend is if I'm looking above you and I'm looking at your shoulders, let's say, that's kind of like the hands on a clock at nine o'clock and three o'clock. What I'm looking for is for them to turn about one number, so at 10 o'clock and then at four o'clock. And it looks just like this. Just a slight little turn here, right? My head is still oriented forward. I like to look at my index finger while it's supporting me on the bench in this three-point supported row that we've been discussing, but I keep my head fixed and I just let my shoulders stay kind of fluid, leading the row with the shoulder joint instead of with the elbow.


I wore these shoes on here one time, right? A couple times. And people keep asking me, where did you get those? Where are the, what are those? Where did you get them? And I'm like, look, relax. I'm about to put y'all up on the whole plug.  We got track baby in here to market with us today. First of all, congratulations on everything. Thank you. A lot of people, you may or may not know, this lady is a professional football player. I am. Yeah. And she run Fast as Hell. And she posts videos every day of her running Fast as Hell and working out and beating grown men, racing people, whatever. She is one of them. The whole abs, all eight of them. You know the two little ones at the top? Oh my God.  I don't got no APEC. Okay. But I do got a six pack. Welcome to the trap. How you doing? I'm doing good. Thank you. Man, tell us, put us up. What we doing right here? You got clothing line, shoe line? So, I mean, we have a lot going on right now. I see. I mean, we had launched these two first. So this was like the, you know, the first two creations that we had. These are actually our best sellers. They were our best sellers, especially this one. And then we released our spring line, which is a little bit more colorful and things like that.  You can't keep these on the shelf. Oh my God. But now, but honestly, it's been a blessing to, you know, we launched in a pandemic. So it won't be, you know, in business a little over a year now. But we have had a lot of support from like athletes, entertainers, like all types of people that are really comedians. Especially you, we appreciate you. No problem. But now we've been doing really, really well. And it's unisex shoes. Guys always feel like it's only for women, but it's unisex to go all the way up to 18. As little as a three now. So, yeah. And we're going to be releasing our apparel very soon, which is also going to be for men and women and kids. So we have like a lot of big things in the works. And, you know, we're just honestly thankful for the support from all of, you know, all over the world. Yeah. How did all this come about? What was the inspiration? Like, how did you create this shoe line? Yeah. So I created the shoe, honestly, with like, for women athletes, it's very, very hard to get like really good sponsorships and endorsement deals. You know, we always get kind of just when it comes to that. So I was like, why not do something that's out of the box that's different? Break through a glass suddenly because there's not a lot of women, especially black women in the shoe industry. And if it is, you know, we're under somebody. So I was like, why not just have the whole thing?   And I was like, okay, you know, I want to be the first to do it. And I want to show people that, you know, literally anything is possible.  And then to see it come into fruition is a blessing from God.  So. Hell yeah. How did you get interested in playing football? Football honestly came through me being a tomboy. Like I have a twin brother, I have three brothers. They all played football, our running backs. And one day after I was done with track and field in college, I was like, okay, I want to do something else. I don't want to feel this void of like no longer being a track runner. I was driving soft, like football tryout, went out there, had one practice and he was like, how long have you been playing football? And I was like, never. He was like, oh, you something special. And so I played my first season, went viral on social media, got contacted by the USA rugby coach. Unfortunately, that didn't work out cause he got fired when I went down there. But then it came back around and I actually was on an Olympic journey for rugby all the 2019. I ended up getting injured and then, you know, I ended up getting into professional football or tackle football, which is what I do now.  Who are some of the female athletes that you would want to get your product in their hands? Right now, like some of your current favorites? Simone, of course. Hell yeah. She could fit that three. I know, she probably could. Um, Serena. She need about a 13. She got big feet. I can't say that. I love Serena Jameca Williams. Oh my God. I call her Jameca. Ever since I found out her middle name was Jameca, I've been looking at her that different. That's a different kind of black. Oh my God, I'm not gonna say that.  You know what I'm talking about. Um, Lolo Jones. I know Lolo. Oh really? Yeah, I'ma plug it. Look, I appreciate you. I'ma plug it up. She's one of my favorite runners. I mean, honestly, all the track and field athletes, the, you know, Shikari. She dope. Yeah, she is dope. She is dope, Serena. But yeah, I mean, honestly, any woman that wanted support, you know, I'm just grateful for, you know, just support, to be honest. You got these in men's size? I do. Because my boy J.O.N., he love a pink duress. He love a pink duress. I'm not. My girl asking, girl, don't you wear pink duress all the time? I'm done.  Well, look, we got to shoot a match. Man, I, man, I'm talking about she went de-fuck off.  I was like, yes, the fuck? Yes, he done.  He did not answer the phone. I was like, bruh.  Oh, man. Oh my God. That's what's up, damn. Yeah. I saw this video of you training the other day. You were leaning on like a poster. You was just catching the ball.  I mean, it wasn't me, it was my coach. But I mean, apparently, I guess all the grates did that job. And though I was just like, all right, you told me to get behind a pole and catch a pole, all right. But apparently, I guess that's a popular drill, but yeah. I trained like an NFL player, to be quite honest. So I trained like really, really hard. That's dope. What can they find, your products, and all of these things? So you can find my shoes at TronosOfficial.com. We also have an Instagram, which is just TronosOfficial. And then if you wanna look at my shoes on other people training, you can go to my Instagram, which is trackbaby001. And we have some new colors coming out soon, some new apparel, some things we can't talk about, but you know, we got some big things in the works. So again, I appreciate all the support. Man, you got it, you got it. You gotta get to the track team, man. I wanted to see the whole track team with some of them shit, so.   But you know, like we, before the pandemic went crazy, we created these in like hopes that the Olympic team would, you know, support these, but you know, stuff happened. But we still got some, you know, track runs in them and whatnot, but you know, all of our colors mean something. So that's another thing. We have a store behind most of the colors. So this is for a course in breast cancer awareness. This is just for like excellence. And then this is for the Olympics. Them titties, man. Yeah, yeah, yeah. I'm gonna do the commercial for the breasts, the breasts, next I told you. Slay the titties, man. For real, for real, man. That's what's up. Shout out to the whole family, though, man.  Mom was there, your brother was there. Shit, what else you want them to know?    I don't want to say no names, but the biggest. All right, you athlete, outside of your own shoes, give me some of your favorite shoes of all time. Jordans. Which ones? The ones. Jordan ones. Okay, I can see that. And to be right, that's the only ones. I don't, I'm not like, it was either Jordans or running shoes, but I was like a Jordan here. I was like a Fiend when I was younger. So honestly, when I thought about these shoes, I was like, I want to create like a Jordan mixed with a Balenciaga. It just make it like unique and like loud. And so that's kind of what we did. That's what we got, the sock and everything. It's extremely, like, it's really, really, you know, it's super comfortable, it's super light, even though it's a big-eyed shoe, this is super, super light. So, you know, we wanted to make sure like, that it wasn't just for like the everyday person, but it was for the athletes as well. So, you know, we just made sure it was a combination of, you can wear them like working out, you can wear them going out. So, you know, it's just like an athleisure shoe. So it has- Athleisure. Athleisure, yeah. So it's, you know, it serves its purpose. And everybody that get them, they're like, man, I got so many compliments. Everybody want to know where they, we get them from. They fly our shoes though. Yeah, so we just want it to be different. That was the main thing. So. Kat, we need to get some 85 South Shoes, man. We might, I don't think we're going to be able to jump off the porch dead hard. We might do some flip-flops or something. Can we get some slabs? Slabs. That's what you want to slabs do. You got slabs too? Yeah, we got slabs. Oh, you taking over everything on the foot. I was actually going to wear them, but I was like, no, I look a little too chill, so. All right, bet. So I could talk to you about getting my own church sock line. You got the plug. Why you want a church sock? Because it's a lot of older black men who don't wear athletic socks.  I mean, we can talk about that. I'm telling you, y'all sleep. It's more old niggas than young niggas.  It's going to be black. This is easy. We don't need the three colors. Black, blue, and burnt. That's it. That's it. We can make that happen. Exactly. How about the church socks? That could double over into the Duregg.  Oh my God.  I'm through pitching ideas. I'm through pitching ideas.  They call Elon Musk crazy. Don't worry about it. Don't worry about it. Look, we support you, man. Whatever you want to do. Well, I support you. Whatever you got going on. Shoes, athletic apparel. I don't really do a whole lot of shit, but these are great for what I be doing too. I appreciate it.   So make sure you grab some. Make sure you support. Make sure you tell somebody we have a black woman with her own shoe line.  Santia Deck. Thank you. Appreciate you, y'all. There you have it.  You don't got nothing? No, I'm not buying y'all.  You want some smoke?  Still a loss, but you pull the ring since that dog got loose.


These 21 short videos will help you quickly see and understand the relationships and patterns among various types of irregular verbs in English so that you can use them correctly. Verbs like come This video will help you see relationships among various types of irregular verbs in English. The key to understanding irregular verbs is to look for and notice the patterns. Verbs like come are very interesting. They shift vowel sounds in the past and use the base form in the past participle. Here are some examples. Come came come Become became become Run ran run


I was doing P.A., I must have been around 24, 25, starting doing P.A., and even before that, I was doing P.A. for the WNBA. So my first year, and again, my career trajectory, I didn't anticipate doing P.A. announcing. They asked me, and as a Pacer fan growing up, the only answer was yes. You know, I remember one of the last games I went to as a Pacer fan was, you know, in the upper deck with my mom, and watching Reggie Miller go against Allen Iverson in a big game, and so to be asked to do P.A. and then be right there, courtside, announcing the team that I grew up cheering for, it was a no-brainer, and I remember early in one of the seasons, Eduardo Nahara, who played for the Dallas Mavericks at the time. And I'm at the Scores table doing my thing, and he comes in to check in. He's the guy that came off the bench, and he's sitting there, and he keeps, like, glancing over at me. No dead ball, plays continuing to go, and he just kind of keeps glancing over at me. And then there isn't dead ball, and then I announce in for the Dallas Mavericks, Eduardo Nahara. And then he looks over to his coach, which I believe was Rick Carlisle at the time, and he goes, look like a boy, sound like a man. And the whole Scores table erupted like in last year. And I just, what? Look like a boy, sound like a man, as he checks in into the floor, and then he goes, look like a man. And then every time he's on the bench, he's like, man, you're looking like a boy. So I'm like, well, that's just what I'm seeing. So I'm like, I can't see, I'm like, I can't see. I can't see it. He's looking like a boy, and it's like, he's just sitting there, looking like a man. And he's like, and he looks like a boy, and he says, hey, what's up, and he's like, hey, I'm just sitting there.


All right, lady. What's this? Hey, I just want to show a tip that might be helpful for other people who are using LV pumps. I really like these portable pumps But they use a micro USB port to charge and you have to charge them, you know, at least once or twice a day Sometimes you do more depending on how often you pump and how long and this is really hard to insert a micro USB cable at four in the morning when you're really tired. So in the shop, we have these magnetic tip cables and And you know, there's the tip. That's the micro USB tip So what you can do is you insert this in here and it makes a nice seal and then I can plug this into USB And then when it's time to charge, I just I just flip it on like that and it immediately starts charging And I don't have to worry about trying to line up the micro USB With the port at again four in the morning kind of tough, but this is much more convenient Bam