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IONA GRAY

@iona.gray.official

2 months ago

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Posted On: September 14th 2026, 11:51 am

I will forever be obsessed with this song ✨🎶🌱🌀
Symptom of life - @willowsmith

#willowsmith #coversong #basscover #altpop #independentartist

Comments (7)

christopher.barry.568

17 days ago

christopher.barry.568

Lovely ❤️

m0li.official

2 months ago

m0li.official

Oh she cooked HARDDD

christianholyoake

2 months ago

christianholyoake

Absolutely crushed it!! 🙌

jewellasrado

2 months ago

jewellasrado

I loveeee this song, killed it!!🙌🔥

More posts

#funnyreels #nonfollowersシ゚ #viral #follome #public

show this to a republican and tell them it’s real

Here’s a snippet from the squat component of my recent Strength System seminar in Brisbane.

I noticed @lockedinperformance_ performing a stiletto squat with an exaggerated heel elevation, but using a low bar position.

His technique wasn’t bad. In fact, it was quite good. But his bar position wasn’t ideal for what he was trying to achieve.

The objective of a stiletto squat is to maximise knee flexion and quadriceps involvement.

Elevating the heels allows the knees to travel further forward while maintaining a more upright torso.

Why is this important?

Because the further the knees travel forward relative to the barbell’s line of force, the greater the moment arm at the knee joint, increasing the demand on the quadriceps.

This is where bar position matters.

A low bar position generally requires more forward torso lean to maintain balance. This shifts the hips backwards, increasing the moment arm at the hip while reducing it at the knee.

That’s not necessarily a bad thing. In fact, it’s one of the reasons a low bar squat can be so effective for lifting heavier weights.

But if your objective is to maximise quadriceps development, why deliberately compromise the position you’re trying to create?

When I asked the lifter what he was trying to achieve, his answer was exactly what I expected, “quads”.

We moved the bar into a high bar position, and immediately he was able to achieve a more upright squat with greater forward knee travel.

But wouldn’t a front squat be even better?

Not necessarily.

A front squat allows a similarly upright torso, but the front rack position can limit how much weight you’re able to lift.

A high bar squat can achieve a very similar torso position and range of motion, while generally providing a stronger platform to support heavier loads.

Squatting is about understanding the objective of the exercise and selecting the technique that best achieves it.

If your goal is to lift the heaviest weight possible, a low bar position is advantageous.

If your goal is to maximise quadriceps development, a high bar squat with elevated heels is one of my favourite options.

Dekhaa janaa💗
#ishaaivarya #dance

Have a lovely evening and a good start to the new week.

#ai̇artwork #pinkeveninglook #lovesunnydays #silverheartnecklace #aifashionstyle
@ai_sweethearts_col

🧭 World exploration, from Europe's point of view — 793 → 1968.

In 793, Europeans knew little beyond Europe, the Mediterranean and the Middle East. Norse sailors reached Iceland, Greenland and Vinland; Marco Polo crossed Asia and came home by sea. From the 1430s the Portuguese worked down the African coast, and within a century Columbus, da Gama and Magellan's crew had linked the oceans. The interiors came last: Siberia with the Cossacks, then North America, Australia and Africa in the 1800s, and Antarctica in the 1900s. The fog only lifts where an expedition passed or a survey reached Europe.

📊 Data: routes of about 260 voyages, expeditions and surveys, composed from published accounts (Wikipedia, Morison, Beaglehole, Skelton) and approximate. The percentages are computed from these revealed areas, not historical measurements; a sea enclosed by charted routes counts as known, and the last blanks lift in 1968, when Apollo 8's crew photographed the whole Earth.
🌍 Land: Natural Earth

#exploration #ageofdiscovery #explorers #history #historymaps #worldhistory #dataviz #maps