Anastasia Fields on Instagram: "One plate. One body. One hell of a workout🔥 When you’re short on time but still want to hit everything, grab just one plate - 10 lbs, 25 lbs, whatever you’ve got - and go through this sequence. Short, simple, no fluff… but absolutely savage. 🔸 10 Plate-Loaded Elevated Beast Shoulder Taps Start in a forward beast position (knees hovering off the floor) with the plate placed across your hips/lower back. Core loaded, spine locked-tap opposite shoulders without shif
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Anastasia Fields on Instagram: "A lot of people stretch and foam roll their lower back… But when the spine is irritated, stretching often makes it worse. These 3 movements McGill Big 3 are designed to stabilize the spine, not stretch it. I used them myself and with clients to reduce pain, build core control and get back to heavy lifting. If your lower back flares up from squats, deadlifts, or even sitting too long — save this reel, practice these as part of your warm-up or morning routine. ✅ Sup
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