We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
Navy reservist David Varela stands accused of murdering his wife, Lina Maria Guerra, concealing her body in a freezer, and subsequently fleeing the country, according to prosecutors.
Varela faces charges of first-degree murder and hiding a corpse with the intent to obstruct justice, as reported by the U.S. Marshals Service. Additionally, he has been charged with military desertion, as he was under active-duty orders at the time of Guerra’s alleged death.
Varela has entered a plea of not guilty.
“Mr. Varela maintains his innocence and is prepared to let the judicial process unfold,” stated Carter M. Kovalcheck, Varela’s assistant public defender, in a comment to Oxygen. “I encourage the public to reserve judgment until the trial concludes.”
The investigation was initiated on February 4, following a missing person report for Guerra, who had not been seen since January 16, as indicated by the Virginia State Police.
Five days later, authorities conducted a search of the couple’s apartment, where they made a grim discovery: Guerra’s body had been wrapped in a black plastic bag and placed inside a freezer, according to the U.S. Marshals Service.
Authorities determined that Varela was the last person seen leaving the apartment and issued a warrant for his arrest. By then, however, he was nowhere to be found.
They later learned that Varela had fled to Hong Kong, triggering an international manhunt to extradite him back to the United States. According to an investigation by WTKR, before boarding the plane, Varela allegedly dropped off his wife’s three dogs at a friend’s house.
In April, Varela was arrested and extradited to San Francisco, where he made his first court appearance before he was transported to the Eastern District of Virginia, according to NBC News.
Now, prosecutors are suggesting that Guerra may have been alive before she was placed inside the freezer, according to WAVY TV.
The allegations stem from earlier claims that Varela beat and strangled his wife before concealing her.
A February autopsy determined that Guerra died from blunt force trauma to the head and asphyxiation, according to the U.S. Marshals Service.
“The medical examiner cannot say for sure when Miss Guerra died,” Norfolk Commonwealth Attorney Ramin Fatehi said, according to WAVY-TV, “whether it was before she went into the freezer or afterwards.”
During the June hearing, Varela’s defense team requested bond, arguing that Varela had no prior criminal record and that he wanted to visit his mother in Florida, according to 13News Now.
However, the judge “chuckled” while denying bond, according to the outlet, pointing out that Varela was a flight risk and a danger to his community.
The couple met in 2015 at a Florida restaurant, where Varela worked as a chief and Guerra a waitress, according to her family.
They always seemed “normal,” Guerra’s sister-in-law Paola Ramírez told NBC News, until Varela allegedly became violent. According to Ramírez, Varela once slapped his wife, information she said she received through a third-party.
Still, she said, Guerra was a loyal wife.
“She never, ever spoke ill of him,” Ramírez told NBC News. “She always spoke highly of David. She admired him greatly. She used to say that he was a very intelligent man and that she was very grateful to him.”
In a bold statement that has stirred controversy, Texas activist Thelma Anderson referred to Austin Metcalf’s family as “pigs” and called for prayers for his convicted killer, Karmelo Anthony. This comment came during a recent episode of the Roland Martin Unfiltered podcast, where Anderson candidly shared her perspective on the case.
Anderson, a former attorney from Dallas who had her law license suspended earlier this year, did not hold back her views following Anthony’s guilty verdict for the murder of Metcalf. “The most important thing we can do right now is pray for the Anthony family, who have endured what I call a legal lynching for the past year,” Anderson, 39, expressed to host Roland Martin.
She went on to criticize the judicial process and the Metcalf family, describing the courthouse as a “slaughterhouse” and accusing the family of embodying a “white supremacy” mentality. “They have shown themselves to be the pigs they are, fueled by hate,” Anderson remarked.
In her conversation with Martin, Anderson, who is also the author of the legal memoir ‘Shut Up and Prosecute,’ contended that the Metcalf family is “celebrating the loss of life and the loss of freedom,” highlighting the deep divisions and emotionally charged atmosphere surrounding the case.
Anderson, who penned the legal memoir ‘Shut Up and Prosecute’, further stated that the Metcalf family is ‘celebrating the loss of life and the loss of freedom’.
Dallas, who has been closely following the trial, entered a temporary suspension just months ago after she was convicted of wire fraud, according to court documents. She has not been permanently disbarred.
The case that gripped America came to a close on Tuesday after Anthony, 19, was found guilty of murder of murdering Metcalf in April 2025 at a track meet in Frisco.
Anthony, who broke down in tears as he was sentenced to 35 years behind bars for the crime, claimed he stabbed Metcalf in the heart in an act of self-defense that day.
Thelma Anderson, a former Dallas attorney, called Austin Metcalf’s family pigs and urged the public to pray for his killer, Karmelo Anthony, in an interview following Anthony’s conviction on Tuesday
Metcalf was fatally stabbed by Anthony in April 2025 at a track meet in Frisco. His family was present during the trial
Despite Anderson’s claim that Metcalf’s family is now ‘celebrating’ the verdict of his killer, the late football star’s parents and twin brother shared a very different reaction when the final decision came in.
His father, Jeff Metcalf, stared Anthony down and demanded that he look him in the eyes as he described his son’s death in heart-wrenching detail during a victim impact statement.
‘You’re going to prison,’ Jeff Metcalf told Anthony. ‘You can’t even look me in the eyes right now, but you can stab my f***ing son in the heart.’
His grieving father further described the ‘unfiltered rage’ he feels over his son’s death.
‘If you ask me what my son’s death did to me, I would tell you it destroyed the person I used to be. Not changed me, destroyed me,’ Jeff told the court.
He said he forgave Anthony ‘the day it happened’ but did not forgive ‘what you did.’
Jeff said his family was ‘robbed’ of seeing Austin grow up and regretted he wasn’t there to defend his son at the sporting event in April 2025.
‘People think that grief is sadness but it’s not. IT’S RAGE!!! Pure unfiltered rage,’ Jeff shouted as he slammed his fist down.
‘My son’s death didn’t just break my heart,’ he continued, claiming it also destroyed ‘my sense of safety, my faith in people.’
Anthony, who broke down in tears as he was sentenced to 35 years behind bars for the crime, claimed he stabbed Metcalf in the heart in an act of self-defense that day
Jeff also struck down arguments that the case was about race – as Anthony is a black teenager and Metcalf was white.
Instead, he argued, the case was about ‘right and wrong.’
‘We’re all humans. We all bleed the same color,’ Jeff noted, before addressing Anthony himself.
Metcalf’s mother, Meghan, and his twin brother, Hunter, also delivered emotional statements.
Hunter, who held his brother in his arms while he bled out that day, started off by telling Anthony: ‘If you could just look me in the eye while I speak, I would really respect that.’
But Anthony kept looking down as Hunter said he wanted ‘everything to be taken’ from him.
Metcalf’s mother, Meghan, and his twin brother, Hunter, also delivered emotional statements on Tuesday
‘You took a son, a brother, a friend, and my best friend, from this world,’ Hunter said, getting emotional. ‘You took someone from me who was supposed to be an uncle, godfather to my kids. Now I want everything taken from you.’
Meghan said she was left ‘crushed’ by Austin’s death and seeing the effect it had on Hunter.
‘Seeing my loving son, his identical twin, lose the most important person in his life, it crushes you as a mother,’ she said.
She went on to describe Austin as a ‘hugger’ who ‘always had a way of bringing people together.’
Anthony had originally faced between five to 99 years in prison for knifing Metcalf, but after the verdict was passed at the Collin County courthouse on Tuesday, prosecutors agreed to consider ‘sudden passion’ as a factor when determining his sentence.
Anthony will now have to serve at least half of the sentence before he is eligible for parole
‘Sudden passion’ is a legal term in Texas that allows a criminal to argue they were in an intense emotional state when they committed wrongdoing. It would have reduced Anthony’s murder to a second-degree felony, for which he could have served as little as two years behind bars.
It was then left up to the jury to decide whether to apply the ‘sudden passion’ argument to the case and reduce Anthony’s murder charge or stick to their original verdict.
The jury then spent less than three hours passing its guilty verdict, and another roughly two and a half hours before they handed down their sentence.
Anthony will now have to serve at least half of the sentence before he is eligible for parole.
Early reviews for “Toy Story 5” are rolling in, and they’re overwhelmingly positive.
The latest chapter in the iconic “Toy Story” series, directed by Andrew Stanton, has been hailed as a standout by critics who attended its Los Angeles premiere. This beloved franchise, which launched Pixar to fame as a powerhouse of animation, appears to have delivered yet another hit. Those in attendance were treated to a special live performance by Taylor Swift, who contributed the end credits song “I Knew It, I Knew You.” Swift also joined Randy Newman for a duet of “You’ve Got a Friend In Me,” much to the delight of the audience.
Among the critics, Daniel Baptista from The Movie Podcast shared his thoughts on social media platform X, describing “Toy Story 5” as a “generation-defining experience” and a film that resonates with today’s audiences. Baptista praised Pixar for once again creating a meaningful and emotionally powerful movie, highlighting Conan O’Brien’s portrayal of Smarty Pants as an exceptional new character. He noted that the film centers on Jessie, played by Joan Cusack, celebrating her story as she takes center stage.
Echoing Baptista’s sentiments, Jazz Tangcay from Variety called the film “magical and pure perfection,” asserting that Jessie finally receives the narrative she deserves. Tangcay expressed how the movie moved her to both laughter and tears, emphasizing the brilliance of Swift’s song as a perfect accompaniment to the film. Meredith Loftus from Collider also praised the film, saying it deeply affected her with its exploration of the relationship between technology and toys through Jessie’s journey, and likened it to the original trilogy in terms of quality and impact.
Scott Menzel added his voice to the chorus of praise, describing “Toy Story 5” as a heartfelt return to form for Pixar. He emphasized the film’s blend of humor, emotion, and the classic Pixar magic that has defined the series. Menzel also suggested that Swift’s “I Knew It, I Knew You” deserves an Oscar nomination for Best Original Song, highlighting its significance in the film’s emotional landscape.
As for those specific reactions, let’s turn first to Daniel Baptista with The Movie Podcast, who posted about the film on X. “Pixar’s ‘Toy Story 5’ is a GENERATION-DEFINING experience and exactly the story we need right now. [Pixar] once again delivers a meaningful, moving, and masterful must-see movie,” he wrote. “Conan [O’Brien] as Smarty Pants is an all-time great [‘Toy Story’] character. This is Jessie’s story, and our sheriff shines.”
Variety’s Jazz Tangcay agreed. “Toy Story 5 is magical and pure perfection. It is a fantastic entry into the franchise. Jessie finally gets the story she deserves!” Tangcay declared, giving a shout-out to Joan Cusack’s cowgirl Jessie, who made her debut back in “Toy Story 2.” “I laughed and cried at how marvelous Toy Story 5 is,” Tangcay continued, before declaring that Swift’s song is “perfect.” Over at Collider, critic Meredith Loftus continued that train of thought. “Toy Story 5 hit me in places I was unprepared for! Exploring the divide between technology and toys through Jessie results in a deeply profound, moving story that had me in a puddle of tears,” she wrote, saying it’s as good as the original 3 “Toy Story” movies.
Critics are falling in love with Toy Story 5
Pixar Animation Studios
Critic Scott Menzel joined in the chorus of people who absolutely loved “Toy Story 5,” calling it “a wonderfully heartfelt return to form for Pixar Animation Studios and a reminder of why the ‘Toy Story’ franchise remains one of the greatest film series ever made.” After Menzel said that the movie “ranks right alongside the first three films, delivering a perfect blend of humor, heart, and that signature Pixar magic,” he got an Oscar campaign start: “Also, Taylor Swift’s ‘I Knew It, I Knew You’ has to be up for Best Original Song this awards season!”
Andrew Salazar of Discussing Film, meanwhile, adored the movie too. “I’m very happy to say that ‘Toy Story 5’ is a genuine home run. Jessie being the lead really gives it an infectious energy, and the toys vs. tech conflict is much more nuanced than expected. Moreover, it takes a hard stance on one-on-one human connection being key for children.”
Even critics who weren’t one hundred percent sold on the movie were charmed in the end, like iO9 and Gizmodo’s Germain Lussier. “‘Toy Story 5’ is a tiny bit disjointed at the start as it builds multiple different story lines, but they end up paying off with a phenomenal third act filled with all the heart and humor you expect from Pixar,” he declared. “Top tier stuff. I laughed, I cried, I loved it.”
Tim Allen, Tom Hanks, Joan Cusack, and plenty of other previous “Toy Story” voice actors returned for the fifth film, and they’re joined by newcomers Greta Lee (as the toy Lilypad), Conan O’Brien (as Smarty Pants), and Bad Bunny as, uh, a character named “Pizza with Sunglasses.” The movie comes out on June 19, so experience it all for yourself then … and bring tissues to the theater.
BOWMANTOWN, Tenn. (WJHL) — Authorities in Washington County successfully apprehended a fugitive facing serious felony charges from Indiana. The arrest took place Tuesday night in the Bowmantown vicinity.
The Washington County Sheriff’s Office (WCSO) reported in a press release that they located 43-year-old Harlan Keith Damron at a residence situated in the 400 block of Bowmantown Road shortly before 8 p.m. Damron was sought under a felony warrant originating from Jefferson County, Indiana.
Officers detained Damron without any resistance and subsequently transported him to the Washington County Detention Center. An extradition hearing was slated for Wednesday. Authorities disclosed that Damron is held on a $250,000 bond in Indiana.
His extradition is required for several felony offenses, which include the following:
Ivanka Trump and Jared Kushner want to build a luxury resort on an Albanian island and protected wetland.
The US$6.1 billion ($8.6 billion) project has drawn widespread protests across the country.
Albania is determined to move forward with a luxury resort project spearheaded by Donald Trump’s son-in-law, despite mounting opposition.
The capital city of Tirana has seen thousands of protesters rally against the construction of a multi-billion-dollar high-end development. This site is planned for one of Europe’s most pristine and ecologically sensitive regions.
Embracing local wildlife as their emblem, the protesters, who have dubbed their movement the Flamingo Revolution, are now entering their second week of demonstrations. The project has become a focal point of discontent with the long-standing administration of Prime Minister Edi Rama.
Edi Rama, the leader of the Socialist Party and Albania’s head since 2013, expressed to Reuters that the project will exceed critics’ expectations and could be accessible to the public before the decade concludes.
“This will be a magnificent project, and we are committed to its realization,” Rama stated. “We will take pride in contributing to Europe.”
Your trusted source for staying up-to-date with the world around you. Get free daily news updates and analysis, straight to your inbox.
“I was voted in to make these things happen. I’m not voted to be led by people that have a different idea of how to develop the country.”
On Tuesday, demonstrators occupied the streets around Rama’s office, seeking to end his 13-year rule, which they say has failed to stop corruption or improve basic services.
“We are getting bigger and we are here until he resigns. Not only for biodiversity but for every injustice we face,” one student protestor, Albano Lushi, told Reuters.
The luxury plan
Jared Kushner and his wife Ivanka Trump, the US president’s daughter, set their sights on two locations on the Balkan Peninsula after a yachting holiday in 2021: the island of Sazan, and the wetlands of Vjosa-Narta.
“We swam to the island, we went on a hike barefoot to the top and we were just captivated,” Ivanka told the Lex Fridman podcast in 2024. “And over the course of many years, we developed the opportunity to help realise its potential.”
Just 4km in length, Sazan lies at the border of the Adriatic and Ionian seas. It has been a strategic military fortification for centuries, and at present is a decommissioned Cold War-era military base with a unique sub-tropical climate.
Protesters have flooded the streets of the Albanian capital of Tirana for at least eight consecutive days, demonstrating against a luxury tourism project. Source: AFP / Vlasov Sulaj
Vjosa-Narta, on Albania’s nearby Adriatic coast, is a protected coastal wetland and lagoon system that is part of a crucial migratory corridor for millions of birds travelling between Africa and Europe each year. It’s a haven for endangered seals, turtles, and flamingos, and is one of Europe’s last wild rivers.
Affinity Partners, Kushner’s private equity fund backed by Saudi Arabia, Qatar, and others, plans to construct around 10,000 hotel rooms and luxury villas across the two sites. Conceived as high-end, eco-luxury, the resorts will include a yacht marina, wellness spa, and fine-dining restaurants.
“We’re creating a very high-end luxury product,” Kushner told Italian journalist Marzio Mian.
The development relies on the construction of the nearby Vlora international airport, which will eventually funnel high-net-worth individuals directly to Kushner’s resorts.
The project was awarded “strategic investor” status by the Albanian government, and preliminary approval for the sale of Sazan was granted to Trump and Kushner in January 2025 for an estimated US$1.4 billion ($1.9 billion), which included a $4.7 billion ($6.6 billion) agreement on the Vjosa-Narta coastline.
The deal was only made public to citizens and parliamentarians by the Albanian press long after it had been agreed to.
The environmental politics
The Trump-linked plan has been controversial from the start.
Environmental groups have condemned it, claiming the Rama government is illegally aiding the development and lying to parliament.
Work began at Vjosa-Narta in April without permits or environmental assessment, something BirdLife Europe said has already caused “severe” and “irreversible” ecological damage.
“What is happening here is unprecedented. We have never seen anything like this in Albania’s protected areas,” Aleksandr Trajçe, director of the environmental group Protection and Preservation of Natural Environment in Albania, said in a statement.
Concrete fence foundations, exposed bolt holes, and metal fittings have been seen at Portonovo Beach near Zvernec as development gets underway. Source: AFP / Vlasov Sulaj
In May, protests erupted near the planned developments after barbed-wire topped fences were erected as part of pre-construction efforts. Videos circulated on social media allegedly show private security beating demonstrators while state police watch.
The anger quickly spread to Tirana, where chants of “cancel the project” and placards reading “Albania is not for sale” have filled the streets.
“There is no reason to worry as far as there is no project … yet approved,” Rama told reporters in Montenegro last week in an effort to calm tensions. “We cannot discuss something that does not exist,” he added, calling on Western media to be “much more careful” in their reporting.
However, he said that “top” world experts were involved in the plan “to make something unique”.
The international reaction
Albania is one of the poorest countries in Europe, with an economy that has stagnated since the transition from communism in the early 1990s.
More than 1.2 million citizens have emigrated, while decades of protracted debate with the European Union has failed to bring about much-hoped-for EU membership.
For Rama, who met Kushner and Trump during their 2021 trip to the country and found them to be “very nice” and “humanly good people”, boosting tourism is essential.
The country “can’t afford not to exploit a gift like Sazan”, he told Mian, adding: “We need luxury tourism like a desert needs water.”
Albanian Prime Minister Edi Rama has said the Kushner-backed development shouldn’t concern the EU. Source: AFP / Savo Prelevic
Albania is now a frontrunner to join the EU, with technical negotiations expected to close at the end of 2027. Rama has set a target of joining the economic bloc by 2030 however the Affinity plan could hamper the country’s chances.
The European Commission has warned that the development likely risks Albania’s ability to fulfil the environmental and climate change requirements necessary for membership.
“Albania should refrain from actions that could undermine the fulfilment of the closing benchmarks and [we] expect the Albanian authorities to act without delay,” a commission spokesperson told Politico.
Last week, the country’s anti-corruption prosecutor, SPAK, opened an investigation into legal changes made in 2024 that make it easier for governments to hand over public land to foreign and private investors.
Thousands of demonstrators are likely to continue pressing the government to cancel the Trump-Kushner development. Source: AFP / Vlasov Sulaj
Albania’s environment minister, Sofjan Jaupaj, has said construction on the project has been suspended and that “a comprehensive and responsible Environmental Impact Assessment, conducted in full transparency and with public consultation,” will be undertaken.
“We are very proud of what we have done for the wildlife in Albania,” Rama said. “The European Commission has no reason to doubt our firm will to protect whatever has to be protected when it comes to wildlife and nature.”
Still, protests look set to continue as demonstrators call for Rama’s resignation.
Albanian professor of political history, Lea Ypi, has described the movement as “an inspiring example of civic activism that I had not seen since the fall of communism”.
— With additional reporting from Agence France-Presse and Reuters.
Whether you’re navigating your daily commute or seeking relaxation in an open-air setting, having your own musical backdrop can transform public spaces. A quality set of headphones allows us to tune out urban clamor, immersing ourselves in a world where melodies take center stage and the stress of crowds diminishes.
Find tranquility amid bustling streets with the JBL Tune 770NC headphones, offering lengthy sessions of uninterrupted audio enjoyment. Currently available at a 40% discount ahead of Prime Day, this deal shouldn’t be missed.
Boasting a 4.5-star rating on Amazon, one reviewer praises these headphones as “comfortable, durable, and excellent for blocking out office or home noise.”
With the JBL Tune 770NC, dive deep into your music with advanced adaptive noise-cancelling capabilities that smartly adjust to your environment, ensuring a distraction-free listening experience.
Seamlessly stream wirelessly from your smartphone or easily switch between devices with the multipoint connection feature. If you’re connected to your laptop and receive a call on your phone, the headphones will automatically switch to your mobile, ensuring you never miss an important conversation.
With up to 70 hours of battery life and wireless bluetooth technology, walking and listening is easy. Rushing out the door? One five minute charge can get you up to three hours of battery life, so you’re always prepared when you’re on the go.
Plus, the sound is highly customizable with the JBL Headphones app. Tailor your sound to your taste and style by adjusting the equalizer settings or turn off the noise-cancelling function by activating Ambient Aware and TalkThru.
Take calls hands-free and even hear your voice while talking with VoiceAware, so nothing can get in the way of you, your music and a relaxing experience.
Are you over 60 and seeking to boost your glute strength? According to fitness experts, mastering the glute bridge exercise could be your ticket to achieving top-notch glute strength.
The glute bridge is a staple in many fitness routines, and for good reason. This exercise is excellent for learning how to power through your hips, activate your glutes, and stabilize your pelvis—all without requiring a complex setup. This is particularly beneficial for those over 60, as strong glutes play a crucial role in enhancing your ability to walk, climb stairs, rise from a chair, and maintain overall control in daily movements.
From a coaching perspective, the glute bridge is invaluable due to the immediate feedback it provides. It’s easy to spot whether someone is properly engaging their glutes or inadvertently transferring the workload to their lower back or hamstrings. I often incorporate bridge holds into warm-up routines before exercises like squats, deadlifts, lunges, or even walking sessions. This practice helps activate the hips, creating a more optimal movement pattern. When your glutes are firing correctly, it generally leads to improved movement throughout the lower body.
Taking the exercise up a notch involves holding the bridge position. Rather than simply lifting and lowering, this variation requires you to sustain tension in the glutes while maintaining level hips and a supportive core. This not only assesses your strength for a single repetition but also evaluates how long your glutes can remain engaged while keeping your hips properly aligned over time. In the following sections, we’ll explore why the bridge is important, how to perform it correctly, what your hold time signifies, and strategies for building stronger glutes after the age of 60.
Holding a bridge takes the movement a step further. Instead of lifting and lowering, you have to maintain tension in the glutes while keeping your hips level and your core supporting the position. That tests more than strength for one rep. It shows how long your glutes can stay engaged and keep your hips organized as time builds. Below, we’ll break down why the bridge matters, how to perform it correctly, what your hold time means, and how to build stronger glutes after 60.
Why the Bridge Builds Glute Strength After 60
Shutterstock
6254a4d1642c605c54bf1cab17d50f1e
The bridge puts your glutes in charge of hip extension, which is one of the most important actions for lower-body strength. Every time you stand up, walk uphill, climb stairs, or push off the ground, your hips need to extend with control. Strong glutes make those movements smoother and help your lower body produce force without relying too heavily on the lower back.
The bridge also teaches pelvic control. Your glutes help keep your pelvis level, while your core keeps your ribs and hips connected. That combination matters for posture, balance, and resilience. When your hips stay strong and stable, your body can distribute force more evenly through your legs rather than letting your knees or back take on extra stress.
The hold adds the endurance piece. Your glutes have to keep working the entire time, which builds staying power in a position that carries into daily movement. Longer holds also increase time under tension, giving the muscles more opportunity to adapt. That’s why a bridge hold can be such a useful test after 60. It shows whether your glutes can stay active, steady, and connected as fatigue builds.
How to Perform a Proper Bridge Hold
A strong bridge starts with the right setup. Your feet, ribs, hips, and pelvis all need to line up before you lift. The goal is to feel the glutes doing the majority of the work while your core keeps your lower back from taking over. Once you’re in position, hold steady and keep the same hip height from start to finish.
How to Do It:
Lie on your back with your knees bent and your feet flat on the floor about hip-width apart.
Place your arms at your sides with your palms facing down.
Brace your core by tightening your midsection before lifting your hips.
Press through your heels and lift your hips until your shoulders, hips, and knees form a straight line.
Squeeze your glutes while keeping your ribs down and your pelvis level.
Hold the position while breathing steadily and maintaining the same hip height.
A quick chat on the movement standard. The hold counts when your hips stay lifted, and your body forms a straight line from shoulders to knees. Once your form breaks, the clock stops!
Best Variations: Single-Leg Bridge, Marching Bridge, Elevated Feet Bridge, Banded Bridge Hold, Hip Thrust Hold.
Bridge Hold Test After 60: What Your Time Means
Shutterstock
Your hold time gives you a clear look at how well your glutes maintain tension. Keep your hips level, your ribs down, and your breathing steady. The number matters most when the position stays clean from start to finish.
Under 30 seconds: You’re building the foundation. Focus on finding your glutes, keeping your pelvis level, and holding a clean position for shorter sets.
30 to 60 seconds: This is a solid base. Your glutes can support the position with good control, and you’re building the endurance needed for daily movement.
60 to 90 seconds: You’re in strong territory. Your hips stay lifted, your glutes maintain tension, and your body holds its position as the effort builds.
90+ seconds: This is top-tier. Holding a clean bridge this long after 60 shows excellent glute strength, hip control, and muscular endurance.
How to Build Stronger Glutes After 60
Shutterstock
Building a stronger bridge starts with learning how to create and sustain tension. The goal is steady hips, active glutes, and a consistent position. This strength carries well into daily movement because the glutes help power each step, support the pelvis, and keep the lower body moving with control. A few focused sessions each week can strengthen the bridge and help your hold time improve. Keep the work clean, progress gradually, and let the quality of each hold drive the improvement.
Practice bridge holds regularly: Start with two to three sets a few times per week. Keep each hold controlled and stop before your position changes.
Set your position before lifting: Brace your core, plant your feet, and create tension through your hips before your pelvis leaves the floor.
Drive through your heels: This helps shift the work into your glutes and hamstrings while keeping your feet grounded.
Keep your ribs down: A strong rib position helps your pelvis stay steady and keeps the hold focused on the glutes.
Use shorter holds with better control: Sets of 20 to 40 seconds with strong form build the base for longer holds.
Add single-leg work over time: Single-leg bridges and marching bridges challenge each hip individually and help address side-to-side differences.
Train your glutes from different angles: Step-ups, split squats, hip thrusts, and lateral band walks all support stronger hips.
Retest every few weeks: Use the same setup and movement standard to track real progress.
A bridge hold gives you a simple way to check how well your glutes can stay engaged and support your hips. If you can hold a clean bridge past 90 seconds after 60, your glute strength sits in a top-tier range. That strength carries into how you walk, climb, stand, and move through daily life with more control.
A group of college-aged activists has been apprehended following allegations of orchestrating a prolonged campaign involving intimidation, vandalism, and threats. These actions were reportedly aimed at pressuring University of Michigan officials, various businesses, and institutions with Jewish connections to sever their ties with Israel, as revealed by FBI Director Kash Patel on Wednesday.
The federal indictment outlines that the accused orchestrated a series of attacks, which included spray-painting messages such as “Intifada” and “Free Palestine” on homes, leaving threatening notes on doors, and causing damage to private properties throughout eastern Michigan.
“These individuals are accused of spending over a year conducting a targeted and coordinated campaign of violence and intimidation,” stated Patel in a press release to News Media. “Their actions were allegedly fueled by the October 7, 2023 Hamas terrorist attack on Israel, resulting in vandalized properties, threatening messages, and violent incursions into homes where children were present.”
The alleged campaign specifically targeted leaders at the University of Michigan, elected officials, business proprietors, and a police officer.
FBI Director Kash Patel announced the detention of seven suspects implicated in a months-long campaign marked by intimidation, vandalism, and threats, which targeted University of Michigan officials, businesses, and Jewish-affiliated organizations. (Mandel Ngan/AFP via Getty Images, File)
Federal investigators said the alleged conspiracy stretched from approximately March 2024 through April 2025. During that time, members of the group allegedly used encrypted messaging platforms and social media to identify targets, coordinate attacks and publicize their activities online.
University of Michigan graduates leave the central passageway at the William W. Cook Law Quadrangle in Ann Arbor on Tuesday, May 20, 2025, after having their graduation pictures taken in the archway featuring corbels of past university presidents.(Detroit Free Press)
Authorities allege the group escalated its tactics by breaking windows and throwing glass jars filled with chemicals into family homes while children were inside. Some of the most visible incidents occurred on Oct. 7, 2024, the one-year anniversary of Hamas’ attack on Israel, the FBI said.
According to Patel, one suspect allegedly targeted the Jewish Federation in Bloomfield Township that day, while another, who was employed by the university, vandalized the home of the University of Michigan’s president.
The FBI logo is displayed at the Los Angeles Federal Building during a news conference updating the investigation into a May 18, 2025, bombing at a fertility clinic in Palm Springs, Calif., on June 4, 2025.(Patrick T. Fallon/AFP via Getty Images)
Patel said the FBI will not tolerate such behavior, and vowed to bring anyone who participates in such activity to justice.
“Our FBI Detroit team and partners across Michigan, Illinois, and Wisconsin pursued a thorough, rigorous investigation and did a tremendous job executing the multi-state operation early this morning,” Patel said.
The seven individuals arrested were charged for their alleged roles in conspiracies to transmit threats in interstate and foreign commerce.
An individual in the U.S. illegally, who played a role in a lethal counterfeit drug operation, was previously permitted entry into the country via the southern border by the administration of former President Joe Biden, according to recent reports.
This month, a New York jury found Edward Eustate Jimenez, a Dominican Republic national in the U.S. illegally, along with fellow Dominican national Francisco Alberto Lopez Reyes, guilty for their roles in a widespread scheme that distributed fake pharmaceuticals online to unsuspecting consumers.
The counterfeit drugs were often adulterated with fentanyl but were marketed as genuine pharmaceutical products.
Tragically, one incident involved a 45-year-old woman, a former U.S. Army veteran, who purchased what she believed to be prescription oxycodone from the fraudulent online pharmacy. She died after consuming pills that were laced with fentanyl.
“These individuals orchestrated a lethal operation, selling millions of counterfeit pharmaceutical pills that resulted in the death of an innocent person due to their fentanyl-tainted products,” stated Lauren Bis from the Department of Homeland Security (DHS). “Under the leadership of President Trump and Secretary Mullin, DHS remains resolute in its efforts to combat drug trafficking and ensure those who bring such poison into our country are brought to justice.”
Jimenez was convicted of conspiracy to distribute narcotics resulting in death and distributing narcotics.
The illegal alien, – News has learned, had first entered the U.S. as a got-away — crossing the southern border undetected.
In December 2022, he was encountered by Border Patrol in Arizona and subsequently released into the U.S. interior as part of Biden’s and then-DHS Secretary Alejandro Mayorkas’ expansive catch-and-release policy that saw millions released into the country.
Meanwhile, Reyes, who was found guilty of serving as a principal administrator of a continuing criminal enterprise, conspiracy to distribute narcotics resulting in death, narcotics distribution, and conspiracy to commit money laundering, carried out the scheme from the Dominican Republic.
Reyes was extradited to the U.S. in October 2024 to face the charges against him.
“Thanks to the hard work of the brave men and women of ICE law enforcement, these criminal aliens from the Dominican Republic have been brought to justice,” Bis said.
John Binder is a reporter for – News. Email him at jbinder@breitbart.com.
INDIANAPOLIS (WXIN) — In a tragic discovery over the weekend, the body of an Indianapolis woman was found in a ditch in a small village in Chiapas, a state in southern Mexico. The family of the deceased, Makala Pendley, confirmed the devastating news.
Makala Pendley, aged 30, met a violent end, according to officials. Her sister, Maurica Lambert, revealed that local law enforcement informed the family that Makala was both raped and brutally beaten before her death.
Adding to the heartbreak, Lambert disclosed that Makala was at least six months pregnant at the time of her death.
“It’s just so surreal, like a nightmare we can’t wake up from,” Lambert expressed, grappling with the loss of her sister.
In a public statement, the local prosecutor indicated that Pendley’s body had been lying at the site where it was found for approximately 8 to 12 hours before being discovered. “The cause of death was determined to be a traumatic brain injury resulting from blunt force trauma,” the prosecutor stated.
The discovery of Pendley’s body set off a desperate search for her seven children, who were supposed to be with her.
On Tuesday afternoon, Lambert said authorities in Mexico found the children and have arrested their father.
Indianapolis resident Makala Pendley, 30, was found dead in Mexico over the weekend.
Nexstar’s WXIN made attempts to confirm the arrest with the local prosecutor’s office, but messages were not returned.
“I thought it was somebody else. I still feel like it’s someone else,” Lambert said. “It just never would have crossed my mind that it would have been him. I’ve never gotten like that type of like feeling from him or anything.”
Lambert said her sister fled to Mexico with her children and their father earlier this year. She said her sister was fearful her children would be taken away from her.
According to police reports, Pendley and her children were reported missing to Indianapolis authorities in late February.
IMPD said Mexican officials found the children and took custody of them, but later returned them to Pendley.
“She was a good mom,” Lambert said. “As moms, you know, we have our bad days, you know what I mean? And she was a good mom, though. She put her kids before she put anything.”
Lambert said her nieces and nephews will be returning to Indianapolis along with their mother’s body.
