Aakash Chaurasia || COACH 🇮🇳 on Instagram: "💥Bulgarian Split Squat–Step by Step Guide💥 This movement is 🔑 for building quads, glutes & stability. Here’s how to perfect it 👇 1️⃣ Setup – Place one foot behind on a bench/step, stand tall with chest up. 2️⃣ Foot Position – Keep front foot far enough so your knee doesn’t go too forward. 3️⃣ Descent – Slowly bend your front knee, lower hips straight down, back knee drops towards the floor. 4️⃣ Depth – Go down until your front thigh is nearly par

Meet Lieutenant A. M. Yerima of the Nigerian Navy — a man whose uniform does not only represent rank, but discipline, self-respect, and courage. Recently, he stood his ground and refused to be intimidated by Nyesom Wike. He remained calm, respectful, and firm. This is the kind of courage and character we need in Nigeria today. Many people are asking: how can a public official speak to a military officer in such a manner, in front of everyone? But Lt. Yerima did not lose control. He did not bow.

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