Pinned
Oct '25 •
Daru Strong Club — How to Navigate & Win Every Day
Welcome to the Daru Strong Club. This is your training ground for total human optimization—mind, body, and spirit. The goal is simple: build discipline, stack small wins, and grow with a community that holds you to a higher standard. Inside, you’ll post daily, track progress, learn, and get direct coaching in live Q&As. Below is your clear, step-by-step playbook. Save it. Use it. Live it. Quick Orientation (what’s where) - Home / Community Feed: Daily posts, announcements, wins, and conversations. - Classroom / Courses: Programs, templates, and resources. - Calendar / Events: Live Q&A schedule and upcoming sessions. - Members: Connect, DM, and form accountability squads. - Search: Find posts, topics, or answers fast (use keywords like “ruck,” “nutrition,” “mindset”). - Notifications / DMs: Turn on notifications so you don’t miss live calls, replies, or tags. Tip: Pin important posts (rules, starter guides, templates) and follow the “Announcements” category. Daily Operating System (Mon–Sun) Do these in order. They take 10–15 minutes and set the tone for your day. 1) Affirmations (post in Affirmations) When: First thing in the morning—before life gets loud. Why: Prime your nervous system, align intention with action. How: Keep it short, specific, and identity-based. Template: - I am ______ (identity you’re building) - Today I will ______ (one non-negotiable action) - I reject ______ (distraction or vice)Example:“I am a disciplined father and athlete. Today I will complete my training block and 20 minutes of mobility. I reject excuses.” 2) Public Journal (post in Public Journal) When: Morning or midday. Why: Transparency creates accountability; clarity beats motivation. How: Three prompts—keep it real. Template: - What I’m feeling / thinking: ______ - What I’m focused on today: ______ - Obstacle & plan: ______ → ______Example:“Feeling under-recovered. Focus: hydration + protein. Obstacle: late meetings → Plan: train at 6 pm, prep shake at 5:30.”
6h •
Organic Growth
Our work is beginning to speak beyond these walls. The response from the public is earned, not manufaz ed. We did not chase clout. We built standards. We stayed consistent. Now the results travel further than any advertisement could. Reputation forged through discipline carries more weight than marketing ever will. The work speaks. And people are listening.
4h •
Pick my brain (AI generated)
Let me know if you all are interested in this. Company came to me with the idea for an AI automated Q&A based on all of my information gathered over the years. https://www.instagram.com/p/DUn0iFIAlHb/?igsh=eml6ZWVvdnE4M2dm
1d •
Focus
Today, you have choices to make and problems to solve. The easy part is realizing that these decisions are inevitable. What matters is how well you keep the main thing the main thing. Focus comes from understanding. Understanding that the task in front of you is the priority. In that moment, nothing else matters. Time-block your work. Eliminate distractions. Take control of your time intentionally. Have a blessed day 🙏🏼
1d •
Training 2/10
Today’s focus controlled, isometric-biased mobility routine that keeps the shoulder safe while improving scap control and right-side internal rotation—no aggressive stretching, all intent and tension. Think own the position, breathing mechanics, end rage position. Key Intent (read once, then move) - Right shoulder IR is limited scapular posterior tilt + protraction control - Isometrics = low threat, high carryover - Every rep = slow nasal breath, ribs down, no shrugging Warm-Up Reset (3–5 min) 1️⃣ Crocodile Breathing w/ Scap Reach - Prone, forehead on hands - Light right scap reach (protract without shrugging) - 4–5 breaths Sets rib + scap position before loading LOWER BODY ISOMETRIC MOBILITY (10–12 min) 2️⃣ Split Squat Iso (Front-Leg Bias) - Bottom position - Front heel heavy, pelvis neutral - 20–30 sec x 2/sideCue: “Pull yourself down, don’t drop.” 3️⃣ Cossack Squat Iso - Sit into adductor stretch - Torso tall, hips back - 20 sec x 2/sideCue: “Crush the floor with your foot.” 4️⃣ Single-Leg RDL Iso - Hinge until hamstrings load - Hips square, spine long - 20–30 sec x 2/sideCue: “Back pocket to wall.” UPPER BODY + SCAPULAR ISOMETRIC MOBILITY (Main Focus) 5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias - Forearms on wall, elbows at ~90° - Slide up slightly → pause - Actively reach forward (protraction) - 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.” 6️⃣ Quadruped Scap Push-Up PLUS (Iso) - Lock elbows - Push floor away → hold - 20 sec x 2–3Cue: “Upper back wide, neck long.” 7️⃣ Side-Lying Shoulder IR ISO (Right Side) - Elbow at side, towel between arm + ribs - Rotate into IR just before restriction - Hold gentle tension - 10–15 sec x 3–4Cue: “Zero strain, only control.” 5️⃣ Forearm Wall Slide – ISO HOLD (Right Bias) - Forearms on wall, elbows at ~90° - Slide up slightly → pause - Actively reach forward (protraction) - 15–20 sec x 3Cue: “Elbows up, shoulder blades wrap around ribs.”
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Leaderboard (30-day)
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+1184
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+1103
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+723
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+681
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