UOU: The Standard

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Mar 18 •

Welcome to UOU: The Standard — Read This First

This isn’t just another fitness group. This is UOU — You Owe You. This community is built on one thing: 👉 Accountability to yourself. We don’t chase motivation here. We build discipline, identity, and standards. Before you scroll, I need you to do one thing: 👇 Drop your answer below: 1. What is your goal right now? (Be specific — fat loss, strength, confidence, performance, etc.) 2. What has been holding you back? (Be honest — time, consistency, excuses, lack of structure, etc.) 3. Finish this sentence: 👉 “If I actually locked in for the next 6 months, my life would…” ⚠️ Understand this: - No one is coming to save you - No shortcuts exist - Results come from standards, not feelings This group will give you: ✅ Structure ✅ Accountability ✅ Real coaching ✅ Real results But you still have to do the work. 💯 Community Rule #1: Follow the plan, not your mood. 🎯 Let’s get to work. — Coach UOU

New comment Mar 26

Dante Dudley

3h •

Athletes

Football Players - 1 Rep Maxs by the time you are a senior

These are solid 1-rep max numbers to aim for by the time you graduate high school: - Squat: 405 - Bench: 285 - Clean: 255 - Front Squat: 285 - Trap Bar Deadlift: 495 But let’s get one thing clear… These are targets — not requirements. Every athlete is different. Your bodyweight, position, experience, and training consistency all matter. You don’t need these exact numbers to be successful. But you do need: - Consistency - Effort - Discipline - A real plan Strength matters in football. But how you build it matters even more. Use these numbers as motivation — not comparison. Earn Everything.

Dante Dudley

22h •

Exercises/Lifts/Comparisons

🍑 Cable Kickbacks vs Hip Thrusts

This is where people get it twisted. Cable kickbacks are isolation. Light weight. High reps. Focused squeeze. Hip thrusts are compound. Heavy load. Full glute engagement. Kickbacks help you feel the muscle. Hip thrusts help you build the muscle. If your whole workout is kickbacks… you’re working, but you’re not maximizing results. Use kickbacks to finish. Use hip thrusts to grow. Activation doesn’t replace load. Earn Everything.

Dante Dudley

22h •

Exercises/Lifts/Comparisons

🍑 Step-Ups vs Walking Lunges

These both look simple… but they feel very different. Step-ups are controlled and vertical. Drive through one leg, stabilize, step down. Great for balance, control, and targeting the glutes without rushing. Walking lunges are continuous. More fatigue. More burn. More movement. Here’s the catch… Most people rush lunges and lose tension. They turn it into cardio instead of muscle work. If you want control and real glute engagement → step-ups. If you want burn and volume → walking lunges. Slow down or miss out. Earn Everything.

Dante Dudley

22h •

Exercises/Lifts/Comparisons

Bulgarian Split Squat vs Reverse Lunge

Both are single-leg. Both burn. But they hit different. The reverse lunge is more dynamic. Step back, push through, repeat. Great for beginners, conditioning, and overall leg work. The Bulgarian split squat locks you in place. Front leg does almost all the work. More stability demand. More depth. More glute loading. If you want general leg work → reverse lunges. If you want serious glute development → Bulgarian split squats. One builds capacity. One builds shape. Don’t avoid the one that exposes your weakness. Earn Everything.