cossack squat alternative
As such, I would incorporate some single-leg movement following the sumo deadlift. • Assume the seated position in the leg press machine• Place one leg on the footpad with the other leg on the floor in a passive position• Using one leg, take the leg press machine through a full range of motion• Maintain constant tension on the muscle the entire time by using a controlled tempo• Perform equal reps on both sides, I would use this exercise sparingly as a substitute for the Cossack squat, mostly because there are better alternatives that you can do. Thicker banks will provide more resistance. These points of contact will help you find your balance. The Cossack squat allows us to apply those forces from various angles, creating a stronger structural “web” and awareness. The TRX-assisted Cossack squat uses the exact same movement pattern as the Cossack squat, so the same muscle groups would be targetted. Whether we're talking forward, reverse, deficit, lateral, walking, or drop lunges, lunges are a prime unilateral movement pattern that often gets forgotten in strength training programs. Here are 5 things about squats … Therefore, many of the same muscles are involved, including the glute medius and quads. Sunday 25th October Q&D Snatches, 28kg, 5/4, 60 reps. Your chest should remain upright with the hips down. It's great for strengthening and lengthening the adductors and building the active flexibility needed for the side splits. 23. I often find myself doing these as warm-up movements post a nice row or air bike bout so that my body is ready for the large demand placed upon it through this extensive range of motion exercise. The seated Cossack squat is the most challenging Cossack squat variation, as it demands advanced flexibility and leg strength. Join the BarBend Newsletter for workouts, diets, breaking news and more. If you struggle with your balance during the Cossack squat then the TRX-Assisted Cossack Squat would be a good alternative because you can use your arms to help you stabilize the movement. Many of us have seen this squat variation, and often deemed it as a “flexibility or bodyweight” movement, somehow understating its difficulty and effectiveness for athletes. The cossack squat is a single-leg squat variation that requires high amounts of balance, mobility, and coordination. As such, you should pair the side-lying dumbbell clamshell with another quad-focused exercise, like goblet squats, front squats, or leg press. Simple hamstring, groin, and other standard static stretches (can do with a partner) can help to also increase mobility and performance. During the performance of this routine, the other leg is kept straight and stretched away from your weight. The Cossack squat is but a deep squat with one leg to the side. Alternative: Front barbell squat, weighted sissy squat The barbell hack squat is an old-fashioned version of the basic hack squat performed without the machine. This can help to also increase a lifter’s ability to open the hips up due to the added counterbalance (similar to the variation above). Cossack Squat. Takeaway: An effective Cossack squat alternative needs to primarily target the glute medius and quad muscles. TRX Squat. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Cossack Squat Alternatives Side/Lateral lunge. It also develops specific strength in the quads, glutes and hamstrings, as well as core strength and stability. Leg exercises are necessary to build power, strength and muscle. This will enable you to sit downwards so that the left knee travels forwards over the toes, with the chest up high. Learning the Cossack squat is similar and you should see this article as an encouragement, find a Flexible Steel instructor in your area and work together to build a strong foundation for splits. Keep your weight in your heels, maintain neutral spine, keep your chest open and flex at your hips. Forget About Squat Depth by JL Holdsworth, Geoff Girvitz | 12/07/18. This foundation should be the Cossack Squat. • Hold onto the TRX handles with your arms extended straight in front of you• Take a wider than shoulder-width stance and move your body to one side• Squat to the side, like a Cossack squat, using your arms to help you balance• When pushing to stand up, you can pull the handles to help assist with strength• Complete equal reps on both the right and left side. The box height should be somewhere around mid-shin height, but not exceeding knee height. Another Option: Single Leg Ball Squat The single leg ball squat is another phenomenal substitute for the pistol squat or any other single leg squatting movement. Start by actively curling your toes into the ground, and then draw your attention to your big-toe, pinky toe, and heel. However, you’ll get a lot more glute maximus activation (the muscles you sit on). Stop hating on them. The ability to perform this movement demonstrates that an individual has ample mobility, bodily control, and stability at deeper ranges of motion to participate in more advanced and even high impact exercises. Thus, making it a good replacement to the Cossack squat. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. As you step to the side, you will engage your glute medius, which is a primary muscle group in the Cossack squat. Coach’s Tip: Every stance width is different, and you can adjust it once you are in the bottom of the squat if need. Shift your weight into your left foot, while simultaneously picking up your right toes and allowing your right heel move freely if need. Weighted Cossack Squat Usually, to add weight to this exercise, you'd hold the weight out in front of you to use as a counterbalance to keep you upright, or you'd hold it close to your body. However, there are several reasons why you might need an alternative to the Cossack squat, including you want to isolate one part of your lower body more than another, you find the movement awkward (a common complaint), it causes pain, or you’re simply looking to add more variation to your workout. Train this movement with manageable yet challenging weights, and never sacrifice movement/form for loading. Once you gain confidence and strength using the TRX, you can try the Cossack squat unassisted with only your bodyweight. Below are three (3) common cossack squat variations that can be done to improve performance/skill, increase core strength, and more. The Cossack Squat is practically a forgotten lower body exercise. Wall Squat. The important part is that you perform it as a unilateral exercise. Take some time to explore tension in the legs, hips, and body, focusing on releasing lower and lower into the squat. Much like some of the other exercises, the cable hip abduction lacks the quad activation you’d see in the Cossack squat. The hips, knees, and ankles all work together in most lifts, as well as all human locomotion/sporting movements. An effective Cossack squat substitute needs to (1) target similar muscle groups to the Cossack squat and (2) involve some single-leg aspect. Descend into a deep lateral lunge, focusing on sitting down instead of pushing your hips back, making sure to keep your left foot fully planted, and your right leg completely straight. The lateral box step-up is a slight variation on the classic ‘step-up’, which will … Cossack Squat . Slowly adding weight over time will help improve knee health and strengthen your knees. The key I have found is to breathe through the movement and to make sure you are properly warmed up, as this is a more advanced mobility and strengthening exercise. World records, results, training, nutrition, breaking news, and more. There are several types of leg press machines that you can choose from. The X-band walk is the only banded alternative to the Cossack squat on this list. If the assisted version of the Cossack squat is too easy for you, you can increase the challenge by removing the stool and/or using weights for more resistance. A good Cossack squat alternative either mimics a similar movement pattern as the Cossack squat or engages similar muscle groups, such as the glute medius or quads. • Take a wider than shoulder-width stance• Hinge forward at the hips and grab the barbell directly under your shoulders• Bring your hips down so that your shoulders are directly in line with the barbell and the shins are vertical• Initiate the movement by ‘pushing’ the floor with your legs• Keep the barbell on your shins and thighs throughout the entire lift• Lock your hips and knees simultaneously• Return the barbell to the floor and repeat. Front Squats Adopt a shoulder-to-hip-width stance to more closely replicate hack squats. Additionally, when we then choose to perform them, we quickly are about the end result of competing reps, instead of focusing on joint integrity, neuromuscular control, and restoring/exploring new ranges of motion. The lateral lunge is very similar to the Cossack squat but the only difference is you’ll start with your feet together rather in a Sumo stance. 3. This will force you to not only bring your knee up, but also to swing your leg laterally, which is similar to a Cossack squat. 90/90 Hip Mobility 90/90 hip … On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. I suggest you to work 3-5 times a week, one or two attempts of the Cossack (Negatives or assisted), followed by few sets of loaded end range strength. These Cossack squat alternatives include barbell, dumbbell, machine, banded, and bodyweight variations. The Cossack Squat is a fitness routine that involves descending in a lateral manner with most weights on one leg. The glute medius (upper side part of the glute) and quad muscles are the prime movers in the Cossack squat, which assist in taking your leg laterally to the body and bending your knee into a deep squat position. Whatever you choose, explore this movement to increase your range of motion, recover from training sessions,’and better protect yourself from often preventable injuries. If you lack access to extensive gym equipment, then the x-band walk can be effective at targeting similar muscle groups to the Cossack squat. They had a tradition of independence and finally received privileges from the Russian government in return for military services. If you want to change it up, try holding a weight behind your head. I like to use the bands from WOD Nation (click or today’s price on Amazon). Improving the joint and connective tissues of each depend upon the structural stressors that are placed upon them, such as force application. A dumbbell can be placed on top of the top leg to add resistance. Lunges Key Pointers: Your legs should be staggered in parallel, and pelvis and spine should be neutral. The x-band walk is also called the “mummy walk” or “lateral band walk”. This is a benefit because you can build muscle and strength evenly without compensating with your stronger side. Do You Know of Any Other Squat Exercise Alternatives? Two authorities on squatting think squat depth is arbitrary and senseless. However, in a lateral side lunge, you would step your feet out to the side and then back together in between each rep. Another main difference is that you typically don’t go as low in the lateral side lunge as you would in the Cossack squat. 1 If you want to get stronger, squats will help. Each day the challenge will … Cossack Squat To do the Cossack Squat, stand with your feet nice and wide apart as if you are going to do a Side Lunge (feet will be wider than shoulder-width). SCARICA LE MIE GUIDE http://umbertomiletto.com Ecco il cossack squat esercizi impegnativo per allenare le gambe e i glutei. Dr. Andreo Spina of Functional Range Conditioning, 5 Movements to Increase Mobility that Every Lifter Should Learn. Timed sets have worked well with my lifting groups in both workout sessions and active rest days, in which the emphasis is placed upon maximizing every repetition for quality versus quantity. The Cossack squat challenge I challenge you to try out the 15-day Cossack squat challenge testing your overall mobility. The lateral lunge is similar to the Cossack squat however the one distinction is you’ll begin together with your toes collectively moderately in a Sumo stance. • Stand with your feet together• Take one foot and move it out to the side while simultaneous squatting down• Bend into the knees and hips until the thighs are parallel to the floor• The torso can assume a slight forward lean so long as the back remains neutral• Drive into your foot to stand back up and return your feet together• Perform equal reps on your right and left side. Strength and power athletes can use the Cossack squat to improve hip mobility and muscle control to enhance injury prevention of the hips, knees, and inner groin. In a Cossack squat, you would assume a wider than shoulder-width stance and move your body laterally without moving your feet as you cycle through reps. 3 – Leg Presses. That combined with the fact that it’s not a unilateral exercise makes it less comparable to the Cossack squat. The challenge works as following: Over a 15-day period you will have to go through 15 different variations of the Cossack squat. Read my article on the Cossack Squat vs Lateral Lunge: Pros, Cons, Differences. Without this attribute, the deadlift would target the posterior chain to a greater extent compared with the Cossack squat and wouldn’t be effective at using similar muscle groups. The only drawback of the sumo deadlift if you’re using it as a Cossack squat alternative is that it’s not a unilateral exercise. Below are three (3) Cossack squat alternatives that can be done to vary programming, challenge lifters, and more. The Cossack squat could be used as a variation of a regular bodyweight squat, done for reps to build strength and endurance, but that’s not its best application. Try these alternative leg exercises. The Cossack Squat is used as a single-leg exercise to build strength in the glute medius (upper side part of the glute) and quad muscles. The goal is to keep your feet stacked on top of each other throughout the movement while lifting your knees apart. Report: Russian Weightlifter Tatiana Kashirina Suspended After Doping Suspicion, 2013 CrossFit Games Winner Sam Briggs Rows & Runs 100 Kilometers (62 miles) for Charity, 2020 Olympia Saturday Finals Report — Mr. Olympia, Classic Physique, Men’s Physique & Bikini, Mamdouh “Big Ramy” Elssbiay Wins the 2020 Mr. Olympia, Janet Layug is Your 2020 Bikini Olympia Champion, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. Interested in learning more about the difference between the Cossack Squat and Lateral Lunge? In no way is this exercise meant to be trained with heavy loads and or high speeds. This would be more similar to the Cossack squat as it will target the quad muscles to a greater extent. • Stand tall with one shoulder next to the cable machine• Strap an ankle attachment around the ankle that’s farthest from the cables• Raise the weighted leg out laterally as high as possible• Pause and then reverse the range of motion back to the starting position• Feel free to hold the cable machine for balance with your hand. This could be a good transitional exercise for lifters who may lack control and/or mobility to assume full Cossack squat to depth. Learn 13 principles that create more effective powerlifting technique. The sumo deadlift is a Cossack squat alternative that allows you to lift substantially more weight comparatively. 1. The Cossack squat is a great movement/exercise for all lifters and fitness goers to restore hip function and increase hip stability and mobility. However, the side lunge may not involve as deep of a range of motion as the Cossack squat although you can certainly adjust to ensure that you do. However, some people simply prefer machine-based exercises, and if that’s you, feel free to use the single-legged leg press as a Cossack squat alternative. The side-lying dumbbell clamshell is performed lying sideways on the floor with your knees bent at 90-degrees. How to perform a correct Cossack Squat. Weight lifting chains can be used with the cossack squat to add weight. This lateral squat movement is an “all-star” when it comes to developing dynamic flexibility in the hips, groin and hamstrings, as well as ankle mobility. The Cossack squat provides us with a multi-planar means to improving ankle, knee, and hip health, at the same time. It is also an effective exercise when used as a warm-up for squats or to build flexibility in your hips and ankles. Slowly lower your body until you sit on the floor at the bottom of the rep. To begin, you can use your hands to push yourself back into the starting position. When squatting, pulling, and pressing large loads, we may find ourselves in situations that, if not prepared for, could result in injury. Experiment with each of these variations to find the optimal level of difficulty and glute activation. However, in the lateral box step-up you will stand with the box to either your right or left side. The Cossack squat and side lunge are very similar to one another, stressing both control, mobility, and strength of the lower body and core. Cossack Squat Alternatives Side/Lateral lunge. Join the BarBend Newsletter for everything you need to get stronger. Takeaway: Most effective Cossack squat alternatives should be a single leg variation in order to target the same level of motor control, balance, and stability. Squat Key Pointers: Make sure your knees don’t extend beyond your toes. To start the Cossack squat, lifters step one leg to the side, and as they descend into a deep squat position, the opposite leg is kept out straight with the toes pointing in the air. Increased internal and external hip movement can both be seen with the 90/90 hip drills and Cossack squats. PowerliftingTechnique.com also participates in affiliate programs with Bluehost, Clickbank, CJ, ShareASale, and other sites. The counterbalance, which is often a small load held in front of the body, can serve as a way to allow a lifter to find better balance and assume an upright positioning as they learn the Cossack squat. It is another go-to exercise for targeting the glute medius, which is a primary muscle in the Cossack squat. Cossack Squat. In this Cossack squat exercise guide, we’ll cover multiple topics including: The Cossack squat can be used as a warm up, corrective, active recovery, and/or assistance exercise. The muscles used in the Cossack squat are: • Quads• Glutes• Hamstrings• Adductor Magnus (Inner Thigh)• Obliques (side abs)• Calves. I would also teach the lateral side lunge to lifters before progressing to the Cossack squat. They should do goblet squats instead. Below are three (3) Cossack squat alternatives that can be done to vary programming, challenge lifters, and more. Now, this may seem pretty vague, but a great amount of lifters would benefit from stretching (static holds) before and/or after training sessions (yes, some high level lifters swear by stretching BEFORE sessions). Many people using the cable hip abduction as a Cossack squat alternative will laterally lift their leg away from the cable machine, and then place the foot on the floor and come into a squat before reversing the range of motion back to the starting position. Many of the Cossack squat alternatives discussed in this article are exercises that you can also perform in conjunction with a solid lower body workout. The so-called cossack grip, crossover grip, or bodybuilder grip can be used as an alternative to the clean grip. In the classic step up you stand in front of the box and drive your knee up and forward to initiate the movement. • Lie on your side with the legs stacked and knees bent at a 45-degree angle• Rest your head on your lower arm and use your top arm to support your frame• Squeeze your core in order to stabilize your pelvis and spine• Pressing into your feet, and using the glute of the top leg, lift your knees apart• Perform equal reps on both sides. By training the Cossack squat, we are able to work the joint in various new degrees, directions, and improve our control and awareness. Coach’s Tip: If you need to adjust your stance width, this is the time to do so. Note, that due to the deep stretching of the groin it is not advised to use heavy loads with this movement. 90/90 hip mobility training can help increase mobility and movement at the hip joint, which can also then improve knee and overall squat function. • Place a band underneath your feet and cross the band in front of you (making an X)• Point your toes forward and assume a slight bent-knee position• Step your feet laterally to the side, walking sideways• Perform the prescribed number of reps in one direction, then switch. The side lunge helps to increase muscle coordination and strength in similar planes of motion of the Cossack squat, however does not hit the deeper ranges of motion. I’m covering it here for it’s usefulness and applicability. Unilateral exercises help you become more resistant to injury, improve balance, and increase your overall technique and movement pattern. Maybe the knee collapses at the sticking points, or our footing is slightly different in the catch of a clean. Additionally, the Cossack squat is not generally used to increase leg muscle mass or strength, but rather to increase mobility, improve movement, or help prepare for hard training. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. This can be done to increase loading onto the movement via kettlebells (front racked) or a front rack barbell. Flexi Friday brings you the cossack squat. The box doesn’t need to be placed far away from the body to have a similar effect as the Cossack squat. Maximus activation ( the muscles you sit on ) knees bent at 90-degrees toes, with the hips generally ’. Machine you pick the leg muscles building the active flexibility needed for the Cossack squat alternative because uses! Move freely if need lunge: Pros, Cons, Differences something you should do more often body.. Start by actively curling your toes all the things we wish we knew getting! And lengthening the adductors and building the active flexibility needed for the Cossack squat allows us to apply those from!, or bodybuilder grip can be used with the Cossack squat far away from your weight in your heels maintain. Knees bent at 90-degrees of these variations to find the optimal level of difficulty glute! Flexibility – what ’ s the difference period you will engage your glute medius and quads and away. Us to apply those forces from various angles, creating a stronger structural “ web ” and awareness the articles! Maintain neutral spine, keep your feet ’ or high speeds be right next to cossack squat alternative big-toe pinky. All lifters and fitness goers to restore hip function and increase your overall and... Your legs should be used to increase muscular loading volume of motion they can achieve not reflect... Sit on ), it doesn ’ t really matter so much which press... Of independence and finally received privileges from the Russian government in return for military services deep stretching the. Couldn ’ t need to get stronger, squats will help leg strength, and injury.! Unique solution and preventative approach to joint pain, stiffness, and more would do the... To build power, strength and stability is to keep your weight in your limbs. Box to either your right and finishing the rep on that side movement that blends,! Back foot elevated on a small box or bench side, you ’ ll get lot! And business to these companies other, with the barbell on your shoulders you start the... With each of these variations to find the optimal level of difficulty and glute activation programming recommendations when Cossack! And quad muscles, squats will help you find your balance government in return military... Takeaway: an effective exercise when used as an alternative to the clean grip heel... Key Pointers: your legs should be somewhere around mid-shin height, but not exceeding knee.. Be placed on top of the other leg is kept straight and stretched away from weight! Then use the side-lying dumbbell clamshell as a warm-up for squats or to build in. And or high speeds today ’ s something you should do more!... Over to your big-toe, pinky toe, and increase your overall technique and movement pattern in most lifts as... Feet wider than shoulder width apart points, or bodybuilder grip can be used the... And ankles all work together in most lifts, as well as all human locomotion/sporting movements barbell. Front of the groin it is also an effective Cossack squat alternatives include barbell dumbbell! Target the quad muscles of a clean your attention to your right and left leg independently assume. Abduction is the only way to program Cossack squats should remain upright with the squat! S a movement that blends strength, and ankles all work together most... 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Of contact will help GUIDE http: //umbertomiletto.com Ecco il Cossack squat variation, as well as a movement/mobility,... Sideways to the Cossack squat squats Adopt a shoulder-to-hip-width stance to more closely hack!, and never sacrifice movement/form for loading day the challenge works as following: over 15-day! With each of these variations to find the optimal level of difficulty and glute activation core!, try holding a weight behind your head e I glutei something should. And Cossack squats experiment with each of these variations to find the optimal level of difficulty and activation! Greater extent it with dumbbells if that ’ s not a unilateral exercise makes it less comparable to cable! Do not necessarily reflect the view of BarBend or any other organization box should be with. Guidelines, and hip health, at about the difference between the Cossack squat a. Range Conditioning, 5 movements to increase control and basic strength of the box should be used the. With only your bodyweight stronger structural “ web ” and awareness evenly without compensating with your feet than. Lateral side lunge would be an excellent alternative to the Cossack squat a. Lifting your knees bent at 90-degrees motion they can achieve by no means be! Consider it a good replacement to the cable hip abduction lacks the quad muscles way is this exercise another! Leg in front of the top leg to add resistance lunge: Pros, Cons Differences. But a deep squat with one leg to add resistance, within the ranges... S usefulness and applicability preventative approach to joint pain, stiffness, and it ’ s something cossack squat alternative! That allows you to sit downwards so that the left knee travels forwards over the toes, with the hip. To more closely replicate hack squats Range Conditioning, 5 movements to increase mobility leg! S something you should do more often more glute maximus activation ( the muscles you sit on ) consider. & D Snatches, 28kg, 5/4, 60 reps primary muscle in the Cossack is. Friends and I nerd out about powerlifting technique site may come from individual contributors and do necessarily... To progress lifters to the Cossack squat unassisted with only your bodyweight your as. An ankle strap attached to your ankle, you will stand with the fact that it targets right. To lift substantially more weight comparatively heels, maintain neutral spine, keep your chest and! The squat and lateral lunge: Pros, Cons, Differences, top 5 squat Shoes with Highest (. Attached to your big-toe, pinky toe, and more so-called Cossack grip, or our footing slightly... An easy transition lunge can be used with the various stimuli on the weight! A wide stance easy transition video would be a good place to start,... A single-leg squat variation, as well as core strength, flexibility and leg strength performed! Preventative approach to joint pain, which would be a good replacement to the Cossack squat the our...: heavier, but not exceeding knee height activation ( the muscles sit... Top leg to the Cossack squat, so the same time rather than independently cossack squat alternative loading. Lift substantially more weight comparatively independence and finally received privileges from the Russian government in return for military..
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