#flexor

Look who's got a promotion!

"David! Hi!" "Hi. Um - I thought you had a shampoo commercial?" "One job leads to another. I've just been hired to voice all the female team members in a superhero cartoon!" "Wow, that's great!"

"Color me impressed, Max. I'd almost given up on his coming round." "Slow and steady wins the race."

"I'll give the littles a head's up, but I'm afraid Flavia's favorite cartoon is about some kind of sapient beach ball." "Oh, I met the woman who does that voice! She's a hoot."

"I'm…really glad you and Max are friends again, David. I hate not inviting you to parties." "I hate not being invited. And I know I was being stupid. You had a choice, you made it, it's my job to accept that. Sorry it took so long."

The trouble is…the trouble is… But does it need to be trouble? It's just tenderness. David's not like her other friends, why should she feel exactly the same about him as about Scot or Dixie?

VeronaHills, Round Four: Flexor

Max felt the metallic caress of his engagement ring as he splashed cold water on his face.

Marcus Flexor, or Marcus Flex as his roommates and friends call him, gives off the vibes of “I’m really dangerous and edgy, stay away from me”, with his physique and his rampant dog, but in reality he’s quite the sweetheart. he cares for his friends as much as he does his family, and he runs a public fitness club. Anyone else think he has a thick Londoner accent like Stormzy or Phoenix from Valorant?

Name: Marcus Flex(or) Pronouns: he/him Age: Young Adult Career/Schooling: Lifeguard/3 with an Drama degree Aspiration: Friend of the World Personality: Pleasure, with secondary Romance Traits: Bro, Noncommittal, Active Family: Son of Delilah and Max Flexor, Brother of Declan Flexor Zodiac: Cancer Likes: Fitness, Grey, Blues Music, Orange, Wellness, Focus Music, DJ Booth Music, Rock Climbing Dislikes: Storybook Decor, Queen Anne Decor Hobby: Fitness Skills: Charisma/4, Fitness/7 Clubs: BroTown, Partihaus, Powerhouse

Rocky is Marcus’ Doberman that his family let him keep when he moved out. He’s smart, loyal to his owner and quite aggressive. Just like ol’ Marc, except for the aggressive part.

After struggling on academic probation for a little while, Max earned his physics degree in the end.

He moved to a flat in Belladonna to begin his adult life. Although he'd majored in physics, his dream was to become a personal trainer.

1. Hills do not cost money and are almost always readily available : )

2. Being outside is good for your health

3. Hills do not pull the hip into extension and place a stretch (pull) on the anterior hip musculature including the rectus femoris, iliopsoas and iliacus. This causes a slow stretch of the muscle, activating the muscle spindles (Ia afferents) and causing a muscle contraction via the stretch reflex. This will inhibit the posterior compartment of hip extensors (especially the glute max) through reciprocal inhibition, making it difficult to fire them.

4. A hill does not force your knee into extension, eliciting a stretch reflex in the hamstrings like a treadmill does

5. A hill naturally puts the ankle into dorsiflexion, and, along with active pulling up of the toes, helps you to get more into your anterior compartment and eliminates the tendency of the ankle being pulled into dorsiflexion (like with a treadmill) which would initiate a stretch reflex in the gastroc/soleus and long flexors.

6. The increased hip flexor requirement of going uphill gives you more opportunity to engage the abs before the psoas and rectus femoris/TFL and on the stance phase leg, you can get an increased stretch of those muscles

Tips for picking the right hill and using it to your advantage

When just starting out, try and pick an incline that does not exceed the ankle dorsiflexion available to the patient/client

It’s OK if it’s uncomfortable, but not if its painful

Concentrate on pulling up the toes and dorsiflexing the ankle

Squeeze your glute at heel strike and toe off

leave your stance phase heel on the ground as long as possible

Place your hands on your abs and concentrate on activating them PRIOR to flexing your hip

Dr Ivo Waerlop, one of The Gait Guys

Max Flexor