✅ Why Goblet Squats Are Often a Good Choice - Upright posture: The front-loaded position forces a natural, vertical spine alignment. - Core engagement: Holding the weight in front activates the core to stabilize the spine. - Joint-friendly: Allows for a more natural hip and knee movement compared to barbell squats. - Scalable: You can start with bodyweight or light dumbbells and progress gradually. 🧠 Precautions (Especially for Spine Patients) - Start light: Even just holding a kettlebell or dumbbell close to your chest with no squat at first builds control. - Depth control: Stop at a pain-free range; no need to go full depth early. - Neutral spine is king: Never allow the back to round—keep the chest up and core braced. - No twisting or jerking: Movements must be slow and controlled. - Foot position: Slightly wider than shoulder-width and toes turned out a bit can help avoid lumbar flexion. 🏋️‍♂️ How to Do a Spine-Friendly Goblet Squat 1. Hold a dumbbell or kettlebell close to your chest, elbows tucked. 2. Feet shoulder-width apart, slightly turned out. 3. Brace your core (imagine you’re about to get punched). 4. Lower slowly like you’re sitting into a chair—back straight, chest up. 5. Go to a depth where your spine stays neutral and there’s no discomfort. 6. Drive through heels to stand up, squeeze glutes at the top. 🧘‍♂️ Best Use Cases - Early rehab phase to rebuild strength in the legs and glutes without loading the spine. - Pre-surgery strength prep to minimize muscle loss and support recovery. - Long-term replacement for spine-unfriendly exercises like back squats. 🔁 Programming - 2–3 sets of 8–12 reps - 2–3x per week, depending on recovery and fatigue - Rest 60–90 seconds between sets

Sitting like a lion means being engaged, upright, and ready, even while seated — not collapsed, sloppy, or shutting your body down. Here’s a simple checklist you can teach or use yourself: ✅ The “Lion Posture” Checklist (5 points of readiness) 1. Feet Flat, Hips Slightly Higher Than Knees Knees should be slightly below hip level. Feet flat, shoulder-width apart, not tucked behind you. Consider a wedge cushion or seat lift if your chair sinks. 2. 3. Pelvis Neutral or Slightly Anterior (tilted forward) Think: “proud tail, not tucked tail.” Don’t round your low back like a sad gorilla slouch. Use a small lumbar support (or rolled towel) if needed. 4. 5. Spine Tall, Not Stiff Imagine a string pulling the crown of your head up. Chin slightly tucked — not pointing forward like a turtle. Your ribcage should “stack” over your pelvis. 6. 7. Shoulders Relaxed, Not Slouched or Pinned Back Don’t overcorrect and squeeze your shoulder blades back. Instead, let them sit naturally over your ribcage. Shake them out, then let them “settle down and wide.” 8. 9. Eyes Forward, Core Slightly Engaged Gaze straight ahead — not down at your phone or laptop. Lightly engage your core like you’re bracing to stand — 10–15% tension. 10. 🐾 Bonus: Lion = Movement-Ready Lions don’t stay seated long. Even when resting, they’re alert. So… - Set a timer: Every 30–45 minutes, stand, walk, or stretch. - Use “movement snacks”: shoulder rolls, chin tucks, seated twists. - Alternate chairs or use a standing desk for part of the day. ❌ What Sloth Sitting Looks Like: - Butt scooted forward - Spine collapsed - Head poking out like a turtle - One leg under the other - Shoulders rolled inward - Breathing shallow That’s what shuts your spine down. That’s how discs get compressed, and what makes people feel “stuck” after 20 minutes at a desk. 🧠 Lion Mindset: “I may be sitting, but I’m in control. My posture is a signal, not just a shape.”

If you’re here, it’s probably because you’ve been through something real. Spine injury. Chronic pain. Surgery. Or maybe just years of carrying more than your body—or mind—was built for. This group exists for men like us: - Who’ve been knocked down physically or mentally - Who refuse to stay there - Who believe that recovery isn’t just physical—it’s spiritual and mental too Each week, we’ll share: ✅ Lessons on recovery, discipline, and mindset ✅ Simple routines to help you move and heal ✅ Real stories from men who’ve been through it ✅ Brotherhood, not bullsh*t This isn’t a pity party. It’s a rebuild. Drop a quick intro below—what brought you here and what you’re working through. Let’s get to work. —Justin