Superhuman Nation

Superhuman Nation Forging Legends: Empowering parents over 30 to become life warriors, drawing inspiration from the strength and resilience of Vikings.

RECLAIM YOUR BACK AND BODY: SUPERHUMAN AWAITS SUPER PARENTS LIKE YOU🫵

17/09/2026

No one talks about the QL🔥 when it comes to back pain, but it's one of the tightest muscles on anyone who sits all day.

Get on all fours, hands under your shoulders, knees under your hips.

Cross your right ankle over your left knee, rotate your left hip inward, then sit back toward the floor.

10 reps each side, 3 sets.

Feel that stretch pull right through your side and lower back.

16/09/2026

This is one of the most common questions that I get.

This is my last meal before bed. Three hours out, every night, no exceptions.

✅ Six tablespoons of oats.
✅ One banana.
✅ Four tablespoons of Greek yogurt.
✅ One scoop of protein.
✅ Almond milk.

✅ 53g carbs.
✅ 4g fat.
✅ 36g protein.

High protein. Low fat. Just enough carbs to help you sleep and recover.

This is not a trick. This is a repeatable meal I eat every single night.

Comment FOOD and I will send you the full fat loss meal plan.

15/09/2026

🔥 WAKE THE DEAD: THE GLUTE PROTOCOL 🔥
🔥 DAY 5 OF 14, SINGLE WEIGHT WALKING LUNGES 🔥

Two dumbbells feel harder. One dumbbell works harder.

When the load is even, your body stays balanced and your core switches off. Nothing to fight.

When you load one side only, everything changes.
That weight is trying to drag you over sideways.

Your deep core has to brace on every single step to keep you upright. This is called fighting lateral flexion, and it is exactly the strength that stops your spine folding under load in real life.

So you get two things from one move. Glutes that build from the lunge. A core that learns to lock your spine in place.

10 each side. 3 rounds. Slow and tall the whole way.

You have been loading both hands and wondering why your core never gets strong. Now you know.

Comment GLUTES and I will send you the full 14 exercise protocol the moment it is ready.

14/09/2026

🔥 WAKE THE DEAD: THE GLUTE PROTOCOL 🔥
🔥 DAY 4 OF 14, SEATED BANDED HIP ABDUCTION 🔥
Everyone chases the big movers. Thrusts, squats, deadlifts. All of them hit the main glute muscle on the back.

The one nobody trains is the side glute. The gluteus medius.

That is the muscle that holds your pelvis level when you stand on one leg. When it is weak your pelvis drops with every step, and your lower back twists to keep you upright.

Thousands of times a day.

Wake it up and your walking changes. Your balance changes. The daily load coming off your spine changes.

3 sets of 15. 2 second squeeze at the top. Slow on the way back.

Small band. Small move. One of the biggest wins in the whole protocol.

Comment GLUTES and I will send you the full 14 exercise protocol the moment it is ready.

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Bry Road
Bicester
OX263WY

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+447802893311

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