How to Do a Nordic Hamstring Curl
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- Опубліковано 9 лют 2021
- I believe the knowledge should be free.
And for 6+ years my job has been making coaching affordable.
www.atgonlinecoaching.com Programs with form-coaching under 24 hours, 7 days a week, for $49.50/month, with no contract and 1/2 off the first month so you can see how you like it
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Thank YOU for making this possible!
Kneesovertoesguy makes me feel like nordics would fix every problem of my life. Having problems with the girlfriend? do nordics. Problems at work with the boss? do nordics!
Jokes aside, I've been doing nordics for 2 months now and I feel more athletic, cant wait to be doing them for years.
LOL! Thank you so much for your support!
Hahah😩😂 Good one!
According to KOTG and Jeff Caveliere, we can become gods by doing Nordics and face pulls
@@jadedgamer2162 hahahahaha the other exercises in the Gym are killing our gains
@@TheKneesovertoesguy Nordic strengthen ligaments.
Is it okay to people with torn acl to do it?
I paid for ATG programmes and I promise you he’s giving out all the secrets for free on this channel everyday
Tell us about your progress. That’d be great
You can tell right away he’s different from the rest cause even though he offers a service he’s also helping educate everyone. This stuff has improved my leg ability immensely
FORM-COACHING is my passion and I believe is critical for the system to work, based on actual trial and error. Hence my biz being THE cheapest on earth for form-coaching.
Im saying. I feel like a thief rn
Yeah this is some getting-on-the-ground-floor shit while his attention is still affordable.
Don't ever take this video down. The knowledge in it needs to be spread. Get a weight lifting belt and bench (for bench press) and do nordic curls. Never stop doing them as long as you are alive.
That is awesome! I sparked a great obsession! Good luck with training, reach out if you have any questions.
atgonlinecoaching.com
this guy is killing it. quality of videos and content is unparalleled, truly world class!
Thank you!
Hear hear!
Isn't Nordic similar to hamstring curl?? What's the difference? They seem like the same exercise. Both work the hamstrings
@@raymondqiu8202 Closed chain vs. Open chain. Nordic curls are a closed chain movement and will use the whole chain together as a functional movement rather than in isolation in a hamstring curl which is an open chain movement. Both are useful and have their place.
@@TheKneesovertoesguy nordic strengthen ligaments.
Is it okay to people with torn acl to do it?
D-did the algorithm just recommend me something i actually needed???
I love how you're embracing the meme aspect of this too while providing extremely valuable information. I see you Ben. Absolutely loving the content.
LOL! Thank you so much for your support!
@@TheKneesovertoesguy Hi, please can you say the name of the bench that you use, not the brand name but what it is called. Floor bench? Low bench?
Thank you
@@coolboy5428 it's called a Nordic Bench, it's specifically for this exercise
@@RobertGriffith9 Thanks!
@@TheKneesovertoesguy Nordic strengthen ligaments.
Is it okay to people with torn acl to do it?
Checked this out 2 years ago & tried the exercise at 79 years of age, had a few tries over the last 2 years with not very good results. Took another look at Ben's advice on here today & at 81 I now have a clearer idea on technique & hope to master this. Great advice, thank you.
Happy to help! Let me know how this goes!
This guy right here is putting together game changing stuff. I'm a Submission Grappling/ MMA guy and i've been doing his program advanced dense for 3 weeks and i'm feeling massive difference in strength and muscle function already.
That is AWESOME Mathieu! Glad to hear Advanced Dense is going well! Keep crushing it!
These videos give so much value for free, I don't know why would anyone dislike
Some people are just pretty miserable
Must have been cross eyed
There is only 1 dislike
@@ristokataklisto9249 he means in general on all his videos
@@kgb9440 I swear to God there was more before😂 im not blind
Ben your the kind of person I admire. I really wish there were more people in the world willing to help others like you do. Keep doing the work, your doing great. Thank you!
Thank you for the kind words!
Nordic Hamstring Curls are the new Face Pulls. Cheers!!!
Nordic curls, face pulls, sure
but don't forget tib raises
yeah but ben is wayyy cooler than jeff
I would LOVE that. Thank you for your support!
@J Rose me too….so worries
So inspiring! I started doing nordics from watching this video a month ago and I am slowly progressing in my early 50s. I hope to kiss all my knee pains goodbye one day!
That is awesome Sean! You got this!
This is Ben’s calling. He has done so much and I’m incredibly grateful for his content to produce REAL results. He breaks it down, no ego, no agenda, legit program. He’s worth every penny
I really appreciate it!
I've herniated a disc in my lower back, I've thrown out my back twice, I've sprained both ankles 5+ times, but 6 months ago I started training and lifting with a purpose; performing squats, deadlifts, kettlebell workouts, core workouts, etc. and I just tried Nordic hamstring curls for the first time today and it hit some low back/glute/hamstring muscles that haven't been activated in over 10yrs. Thank you for all your videos.
WOW! Glad the nordics have been able to help out Stephen! Keep it up!
I literally just asked you on your last video about this and here you are explaining it perfectly. Cheers!
Glad to help!
I’m just starting calisthenics as an athlete and I will WORK on these cause I never knew how valuable these could be until now and I look forward to being healthier! Thanks man!!
That is awesome! Thanks for sharing and let me know how it goes!
I've been working on building up to full nordic and reverse nordic curls. Also mixed in split squats, single leg raises, tibia toe raises, and all the exercises you mentioned in your 7 exercises that you need to be proficient in.
I ran a mile at a 10 min pace with no breaks and zero tibia or knee pain. I've repeated that same mile 3 times this past week with the same results. I almost cried from joy. I thank you from the bottom of my heart.
Wow! Well done! For best long-term results, be sure to learn Zero, Dense, and Standards so you know everything I do.
Been doing Nordic curls for a while and love the benefits. The back of my knees and hamstrings feel stronger than before. I still have a long way to go before I can do MSL or J Edwards level Nordic curls but I will do this exercise for the rest of my life.
That is great to hear! So glad you are seeing results. If you have any question, feel free to reach out.
atgonlinecoaching.com
2 years you should be at Msl level are you there yet?
Progress report NOW
started doing theses in August, I went from touching the rim with one hand to touching it with two hands in a month! The most underrated leg exercise of all time!
WOW! That is great progress! Keep it up!
Gave this a go today and strained my calf, was a big wake up call, been neglecting major elements of my training
Someone has gotta tell Jeff about this
I don't advise jumping right into Nordics without sufficiently building up the surrounding musculature!
Here are some videos of movements that help to build up some of the surrounding areas:
Calf Raise:
ua-cam.com/video/NyxtUEpOVGY/v-deo.html
KOT Calf Raise:
ua-cam.com/video/m1aMq9W-jDo/v-deo.html
Elephant Walk:
ua-cam.com/video/cxGfrD9_Uzs/v-deo.html
Further, you can get access to all three of my scalable programs, (Zero, Dense, Standards) which go into much more depth of the exercises needed to become structurally balanced at www.atgonlinecoaching.com
The system is very precise. Knee Ability Zero uses 10 specific movements to prep for Dense Strength, which uses 20 specific movements to prep for Standards, which uses 20 different specific movements, all progressed from Dense! It’s AMAZING how much one person can transform, but HIGHLY unlikely without following the correct path WITH form coaching along the way. By actual survey, males ALTER the form 90% of the time to a degree which would prevent the end goals of the route from being achieved. (Females are quite a bit better at form.)
Each exercise has a context within the entire system. Every move has a purpose and when mastered with perfect form, allows even MORE gains on the next step, than a regular human could make who didn’t master the previous step first. There’s a lot of data on the internet but I have not seen a system this precise and we still stand alone as the most dedicated team to actually watching and coaching your form after each session. So bias aside, we quite literally work hardest for your dollar.
Here is how we coach you through our system:
ua-cam.com/video/N-IDpZeBRv4/v-deo.html
We have a deal going on right now as well: $49.50/month, no long-term contracts. FRESHSTART2021 makes the first month 50% off!
I'd love to help coach you through my system to ensure you make the BEST gains possible!
Thank you for your program Ben. After about 9 months, I can now do a full nordic from a completely flat position.
AMAZING!! You're so welcome, Joshua! Thanks for sharing!! 🙏❤️
This guy is pure gold, much respect.
Thank you!
Signed up for your coaching because of these videos. Excited to be able to do these movements (eventually!)
That's awesome! Welcome to the fam!
Did my first full rep nordic in January last year after one year of consistently training on the exercise. Just bought a proper Nordic Bench for my home gym and plan to take the exercise to the next level! Thank you Ben for everything you do! :D
That is epic! Keep it up!
Thank you so much for this video! I recently noticed that my Hamstrings are undertrained compared to my calves and quads! I will implement these progressions and become stronger!
You are so welcome, my friend! Glad you liked it!!
And you just realized a truth that MOST people struggle with...
Imbalances..
Yes, these progressions can be mighty beneficial...
But it's only a piece to the puzzle..
Just check and see how we work both strength curves of the 'hams in our system...
Hams
ua-cam.com/video/bbjwSRx82FU/v-deo.html
...There are MANY other principles to my entire system at:
www.atgonlinecoaching.com
..that can augment your ability to improve..
kneesovertoesguy.medium.com/the-10-atg-principles-4dcd9f9632a0
...I'd love to coach you, if even just for a month, to show you just how life transforming my program can be for you..
ACL/MCL Meniscus - Success Story: ua-cam.com/video/TuOPKDPkzYU/v-deo.html
Lateral Menisectomy - Success Story: ua-cam.com/video/_djw0M99wb4/v-deo.html
ACL Partial Tear - No Surgery Success Story: ua-cam.com/video/4bNQG5BCjJc/v-deo.html
..These are gains for the knees, but I've had HUNDREDS of people reach out about gains they've had for their hams via YT comment/IG DM and they continue to come in...
I'd LOVE to help you do the same...
We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75!
Let me know what you think! 🙏❤️
You'll have a million subs by the end of the year. Quality information for everyone. Keep it up!!!
Maybe but it doesnt look as entertaining as weight lifting or calisthenics but who ever finds him will be more blessed than the rest.
Wow, thanks!
You are just amazing Ben, your videos are Awesomely great !!! I get ups and downs looking at them. I'm 59 years old with two broken meniscus. I've been to a Traumatologist and advised me strongly no to have any operations or infiltrations, he said keep doing what you are with this rehab from the kneesovertoesguy, , refering to you my dear Ben. I wish so much I could be joining your Gim as I get very frustrated sometimes. I don't go one day without watching one of your videos. I'm pulling backwards and Frontward an old tyre with a basin and stones in it, then doing the split squats as good as I can, tibialis, 25 reps three sessions and the rest. I've been writing to you already and you mostly kindly answered. I'm sorry to bother you with all this and wish once again to thank you from the bottom of my heart for everything you do. God be less you brother!!! 💥🇺🇸🙏❤💯💙💯🙏🇺🇸💥
WOW! That is so kind of you and always happy to help! You got this! Keep me posted!
Very innovative and informative. I’ve followed paul chek, Charles Poliquin and JC Santana since 1999. This is revolutionary
Thank you!
This is awesome. Thank you for sharing your your hard work and findings with all of us.
My pleasure!
I was so sad to see you removed most of your videos from the channel. I can't afford your app and I'm willing to put the hours studying content to figure out how to transform my ability. Enormously grateful that you put this video back on. Thank you for the knowledge and the inspiration
Yes: I have done this since day 1. My page is not for getting views. It is for education. Therefore, as techniques improve, I have to update videos. I appreciate your support Tristan and hope this video helps!
Didn’t know Ben was shredded like that lol. Nice.
I’m on week 2 of the zero program (full program through the app). Thanks for the work you do, this is a life saver for a lot of us athletes out there.
Appreciate it and glad you are enjoying the Zero Program! Keep me posted!
I love the montage showing how to do this EVERYWHERE I wanna do these cuz I love Tyreek and kinda wanna know the kind of stuff extremely fast athletes do
Check out this video for more nordic equipment solutions
ua-cam.com/video/6CxMTjTCmgw/v-deo.html
I have not really taken leg workouts in consideration in my workout routine for calisthenics (as i only know a few basics leg exercises), but after watching these videos I learnt that these skills seem really great to acquire. You inspired me to plan more leg workouts in my routine. I'm not sure where to start, but your videos are certainly helping! If I remember this comment in the future and if I have implemented leg workouts, then ill write a second update here. Anyways. Thank you :)
Thank you for the support! 🙏 ❤️
After over 2 years hamstring curls starting with 5lb ankle weights then 10lbs then now starting to use 20 I did my first very much beginner nordic today! Only 1 rep negative partial but it felt great! No stopping me now baby!
That is incredible! Way to go!
Just saw you on JRE! Need to start doing nordics more often. Hopefully I can get to this level one day! Thanks for all the info!
Amazing! Thank you for the support!!! It truly means a lot! - ATG Coach, Isaac Ray (@1saacray on Instagram)
You're welcome!!
We can help you coach you to your first full nordic here: atgonlinecoaching.com
- ATG coach David (@kneefreedom on Instagram)
Thanks for the history! I'm pumped to try these out today!
Awesome!
Ben I f**king love you and the energy you put out. Hope to meet you one day
Thank you! Positive vibes only!
bro respect keep these videos comin...thank you for your time sir
I appreciate that!
As a swede I can confirm, we do this every morning.
Lol, jokes aside, great video with great information. I don't know how the hell you can talk like that while doing this at the same time. Props to you
LOL! Thank you so much for your support!
These Nordics are tough, no shit when Ben said it took him 2 years to achieve the full movement, I tried them today and could only move forward about 6 degrees. Really love this channel
Thank you for your support! Progress takes time so don't worry too much. Happy to help in any way I can.
atgonlinecoaching.com
Need to talk about that breathing pattern, just as important as everything else keeping the tension with the explosiveness! Loving the videos 🔥💪🏽
Thank you!
You, Sir, are incredible
Thank you so much!
Thank you for the great videos as always
You’re very welcome!!
My goal in life is to do a Nordic Now.
and not just because you replied to my comment.
But because you've inspired me to want more out of my body.
I didn't even know this was something you could do or would want to do... you got me curious about other parts of our anatomy that we probably aren't using to our full potential.
I think if you have time to explore other muscle/tendon feats that could become possible by maximizing our way of working out that would be just as cool.
hey, at least I would watch every video.
Keep up the awesome work.
Respect
Update: I can do half a Nordic.
I also figure it would be easier to perfect if I moved to a nordic country lol
Thanks so much for the support! How are things going now? 🙏
@@mikeman9784I know you can do full Nordics now eight?
keep at it. you will get it. I started doing these when he made this video. at first I couldn't go down more than a few inches before I fell. now I can complete them for reps. today I decided to focus on depth, and I did a few so well I kissed the ground before coming up. anyone can do these with time.
How many times a week?
How many sets and reps?
@@flymoolahman2763 once or twice a week depending. I can do about 6. but I always do them last. could do more I'm sure if I didn't do them as a finisher
Coach Ken with ATG: How are things going for you now? 🙏
-ATG Coach Ken: (@atggarageguy on IG) instagram.com/atggarageguy/
*zoom in* "ba-bam!"
Hahaha that was great
LOL!!!!!!
Working on this now and bulletproofing my shoulders with Indian Clubs, maces and kettlebells! Really enjoy every detail
That is awesome, thank you for the kind words. If you are interested, here is a video I did on shoulder bulletproofing.
ua-cam.com/video/MJTAaWQ8vXU/v-deo.html
The examples of people who have applied this were great. Well researched topic!
Thank you! Success leaves clues.
Isn't Nordic similar to hamstring curl?? What's the difference? They seem like the same exercise. Both work the hamstrings
@@TheKneesovertoesguy - what's the name of that machine with the "rogue" brand called?
These give me incredible hamstring doms. my hamstrings have grown insanely.
WOW! Good for you! Definitely a challenging exercise! Something you will want to monitor! Over time the DOMS should mitigate with consistent training of the hamstring.
@@TheKneesovertoesguy Thanks for the response man! You are doin god's work. I like the DOMS though, ahaha I don't want it to stop. Great exercise. I feel that my kicks in kickboxing are much more solid with the knee stability it brings. Thanks!
Just ordered my Rogue Floor Glute! Thanks!!
Awesome
The info and research is highly commendable
Thank you so much!
Thank you for this my knees need this!! 🙏🏼🥲
You’re very welcome!
A-FUCKING-MAZING! Your channel has changed my view of joints and movement.
And I particularly love how you focus so much on form because that's something I'm OCD about while working out as well.
Massive migraines due to squats. Been afraid to do them so I switched to leg press. I can still feel it, but they don't fully manifest.
Hey Dennis! Thanks for the support -- would love to help you further with my entire system....
I actually have a bulletproofing system of 20+ exercises built on the premise of developing structural integrity of the muscles, tendons, and ligaments at each joint of the body in a ground up approach.... yes, exercises done in isolation can be helpful, but, long term, our entire system is WHERE IT'S AT!!!!
It starts with Zero
It is the foundation of my entire ATG system that’s led to so many wins we had to create a separate tab on my site to house them all…
www.atgonlinecoaching.com/success-stories
Wins above
Start below
www.atgonlinecoaching.com
GETFIT2022 makes 1st month $20.22
(case-sensitive)
Let me know what you think! 🙏❤️
Dude helped heal mah knees !
🙏🙏🙏
I love you man. You've saved my life.
Thank you! That means a lot to me!
I've had four knee surgeries one ACL +meniscus. And a re construction from a terrible triad. These tips and advice on building myself back up and Imagining the day I have "bulletproof knees". Is the information I've needed discovered you last week. Thank you again!
Man so much enthusiasm
I love what I do!
I fucking love this guy. Dude really be flexing while doing the most difficult shit 😂
LOL! THANK YOU!
God bless my brother!You seem so genuine.
"Bum bum", that one got me. Lol
Thank you, JT!!
Thank you for this information!🙌🏻✨❤️
You're so welcome!
Impresionante el dominio que tiene.
Mi máximo respeto para su disciplina .
Saludos
Thank you for your support! :)
with the FEIVUE shoes.... legend..
LOVE THEM!
Cannot wait to reach ability of completing a full Jonathan Edwards nordic
...and you my friend, have the best guide to get there.
Thank you a million!
You're very welcome!
god bless this gentleman
🙏🙏
That bench throw makes me clench! 🥺
LOL! :)
Hello! Love your videos so much, thank you for all this beautiful content. Marty trained the Nordic once a week for twenty years, how often can I train the Nordic?
I allow it up to 3 times per week! If you feel it is a weak point for you or you want to speed up the process!
❤️👍
Did eccentrics for the the first time yesterday! Really incredible stuff and my hamstrings are sore as all hell😂
Great Work! 🔥💪
Ben, absolutely love your programming. I’d love to discuss how I can continue to improve my vertical leap. Dinner on me, this weekend, at Dorsia. We’ll need to take a cab, my cars in the shop (appears I ran over some trash in my neighborhood earlier today). Btw, I do 2000 Nordic curls daily as part of my morning routine.
Dorsia? Nobody goes there anymore.
Thank you for your support! :)
They are the best 2 comments I've ever seen on UA-cam 😂 always give credit where credit is due
Impressive. Nice. Lets see Ben Patricks nordics.
2000? Are you being sarcastic? It can't[ be real , can it?
I started doing these in 6th grade. I still perform 50 every morning for the last 40 years👍🏼👍🏼nice video
WOW! Well done!
Bulletproof hamstrings for sure.
Goals!!! I bought a Nordic strap and am working on it. I have a looong way to go!
That's awesome Vicki! You got this!
Absolute beast mode. Hard work done smart pays off! Rogan sent me.
Thank you!!
You're spot on about both working smart, and hard.
Welcome from Rogan!
I love the bench flip 😆
LOL!
laughed so hard with the car example, great video
LOL! Appreciate it Michael!
I've been doing the Knee Ability Zero program for about 9 weeks now. I tried my first nordic yesterday, and i was shocked i was able to do 3 reps going about half the way down and back!
That is incredible! Way to go!
This is so much information in 5 minutes
🫡🙏
You are unbelievable!!
Thank you!!
hi! can you plz do a video on :
1) a joint pain-free pushup
2) and a video on how to strengthen the hip anterior tilt movement and posterior tilt movement (not "tilt" as a posture tilt to be corrected but "tilt" as the movement to make the muscles that do them even stronger)
We address both of those in our ATG Program at atgonlinecoaching.com We would love to work with you on those!
We could definitely make videos on that in the future!
-ATG Coach Ethan (@ethanrasmussen.atg on Instagram)
Back in HS our coach managed to get some machines that let you do this and swing down so you had 180 degrees of motion. HOLY CRAP do they make a difference in everything.
Nordics are absolute GAMECHANGERS.
This is such a great video :D :D :D
Thank you!
Awesome to the max!
Thanks!
This exercise is no joke you can damn near FEEL the ripping of an tearing of the muscle
Yep I agree. Tomorrow I'm shooting a video to show how to train this quality in a well-rounded way, at any level.
Great video thanks
Glad you enjoyed it
I love this dude haha subscribed with all my UA-cam accounts. (Tidy Dave here)
Awesome!!! Thank you!
Killing it!
Thanks 🙏
So amazing. Thank you
You are so welcome!!
@kneeovertoesguy that Ben Patrick standard is crazy I'm going to go for that! You are truly inspiring! Question I was doing 3 sets of 10 reps with the Marty St Luie(hope that's spelled right) standard. I started to do this twice a week incorporated in my leg days but came across your video suggesting nordics once a week and hamstring curl machine once a week. Should I stop doing nordics twice a week?
Hey Marin! Good for you! That's a great goal! We do find 1x a week for each is best and allows you to strengthen through both ranges and positions. If you pay close attention to the nordic and hamstring curl, one has more tension when the knees are reaching flexion (Nordic), and the other vise-versa (hamstring curl)
We find this to be the safest and best route to create protected and bulletproof hamstring!
Watch this video: ua-cam.com/users/shortsFzOwDVMoXf4?feature=share -ATG Coach Connor
I think this would allow me to get off the couch quicker and get a cold one during a commercial
It does increase speed! Lol.
Hoping Nordic curls will help me; I have distal hamstring tendonitis, so I need an exercise that will strengthen that lower hammy region.
Thanks for sharing your knowledge w all of us!
Hamstring curls and nordics are both gems for hamstring strength. Even before this, having lengthened hamstrings with elephant walks are key!
I love your content it’s really awesome and changing mindsets about what is possible for the human body. Addicted to your videos
Quick question: how often would you practice the ATG split squat (daily/every second day) to the standard PRIOR to starting nordics.
I’m super inspired to get there on nordics
Thanks!
Thank you so much for your support! I am glad you are enjoying the content.
Everything is laid out precisely in my program showing what to do each day! How many reps, sets, etc!
Most people will fail due to…
1. Lack of form coaching
2. Missing key ingredients (ie. not following the whole program)
We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75!
I would love to coach you through it.
atgonlinecoaching.com
damn it you got me i am going to try this out i have to fix legs thanks for the content.
That's great to hear!
you were so excited when she hit that nordic hah that was awesome
🙏
The flex is strong with this one...
LOL!
I’ve been trying to do nordics like you and tyreek after knee surgery WHOOOOPS 😂 no wonder that hurt gonna start the atg split squat because I’m still experiencing pain
For anyone starting the ATG system, the most important rule is 1. NEVER WORK THROUGH PAIN. Although research indicates a pain level of 2 or 3 (on a scale of 1 to 10) is acceptable when rehabbing, I believe even a 2 or 3 is UNACCEPTABLE because it increases your chances of doing more destruction than construction, and we simply have too good of solutions for you to give up the goal of training without pain. Achieving Pain-Free MUSCLE burn is the goal of each movement, because that means you are maximizing the chances for constructive adaptation. REMEMBER! Pain = Destruction, Pain-Free Muscle Burn = Construction (upon adequate recovery).
I would start with ROKP if you haven't given it a shot.
ua-cam.com/video/jvM0nlqQuaA/v-deo.html
@@TheKneesovertoesguy now I know thanks for all your help! God bless brother 🤙🏽👏🏽
I'm 17, guess its good to be starting early. Great content.
That's a GREAT age to be beginning at! So glad you are here!
Thanks for your support as well, my friend! 🙏❤️
JRE brought me here. Instantly subscribed!
Welcome, Rob!!
Thank you for joining!
Here's what I offer: atgonlinecoaching.com
Thank you❤
You're welcome!
Great video. subscribed.
Thanks for the sub!
Good stuff!
Thank you!!
I can confirm that nordics bulletproof hamstrings, been doing them for 6 months and haven’t pulled or even tweaked my hamstring since
EPIC! Way to go Chandler!
“Dumpster” Ben is a G
Yesssir!
- ATG coach David (@kneefreedom on Instagram)
BP is my Man!!
🙏✅