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Clever Burglar Targets Little League Stand by Entering Through Roof Hole, Bluff City Police Report


BLUFF CITY, Tenn. (WJHL) — Authorities have detained a man accused of breaking into a Bluff City Little League concession stand by exploiting a roof opening.

According to a press release from the Bluff City Police Department (BCPD), officers responded to a burglary in progress at approximately 4:43 a.m. on Tuesday.

Upon arrival at the scene, officers discovered a significant hole in the concession area’s roof, which appeared to have been used as an entry point. Additionally, they noted that several locks on the premises were damaged.

Police located a man hiding in the vicinity, who was later identified as Daniel Rutledge, according to the BCPD.

Fox News Reports Allegations of Abuse Against Jewish Students and Disrespect Towards Charlie Kirk in Campus Radicals Newsletter

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CAMPUS CHAOS: Jewish students at UCLA subjected to violence, including stick beatings and pepper spray assaults, by an anti-Israel mob, as detailed in a new lawsuit.

CONTROVERSIAL DANCE: A viral video captures a young woman dancing near the site where Charlie Kirk was assassinated, sparking widespread outrage.

Charlie Kirk shot, police secure the scene

Police cordoned off the scene after Charlie Kirk, CEO and co-founder of Turning Point USA, was fatally shot at Utah Valley University on Wednesday, September 10, 2025, in Orem, Utah.

POLARIZING COMMENTARY: A Wisconsin teacher faced termination following a social media post suggesting America should strive to “make Americans great assassins again.”

RED FLAGS RAISED: Fort Worth principal pick faces backlash, investigation over social media posts defending Sharia law

BACK TO BASICS: Unprepared college students forced to relearn ‘middle school mathematics,’ California professors reveal

Female college student overwhelmed

A college student holds her head in pain during a class in a lecture hall. (iStock)

HANDS-ON HORROR: Newly elected Seattle teachers union president under investigation over alleged abuse of autistic child

WOKE CLASSWORK: Blistering report exposes how national K-12 group’s DEI agenda is trickling down to local schools

US Naval Strike Targets Alleged Drug Vessel in Eastern Pacific, Resulting in Three Fatalities


WASHINGTON – The United States military conducted another strike on Friday targeting a boat in the eastern Pacific Ocean suspected of smuggling drugs. This operation resulted in the deaths of three men, marking the third such strike within a week and bringing the total number of casualties in this campaign to over 200.

The U.S. Southern Command, which oversees these operations, described the latest strike as part of an ongoing effort against boats allegedly involved in narcotics trafficking in the Caribbean Sea and eastern Pacific. According to their statement, the targeted vessel was linked to a designated terrorist group, although no specific evidence was provided to support this claim.

While the military typically releases black and white footage of these strikes via social media, this particular incident was documented in color. The video shows a small boat floating on the water before being struck, resulting in a fiery explosion. It then cuts to scenes of the vessel engulfed in flames, surrounded by debris, possibly packages, scattered in the ocean.

This recent action raises the death toll to 202 since the U.S. began its series of strikes in early September. These strikes follow the Trump administration’s stance that the U.S. is engaged in armed conflict with drug cartels in Latin America, which they hold responsible for the influx of drugs into the United States.

The strike was ordered by Gen. Francis L. Donovan, the top U.S. commander in Latin America, as confirmed by the U.S. Southern Command in a post on X. On the same day, Gen. Donovan also met with Cuban military officials near the U.S. Navy base at Guantanamo Bay.

Copyright 2026 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission.

Marcia Lucas, Influential ‘Star Wars’ Editor and Former Wife of George Lucas, Passes Away at 80

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Marcia Lucas, a celebrated film editor who played a pivotal role in shaping the success of Star Wars and Return Of The Jedi, has passed away at the age of 80. She was the former spouse of George Lucas and left an indelible mark on the film industry with her exceptional editing skills.

Lucas passed away on Wednesday at her residence in Rancho Mirage, California. Her representative confirmed the news to TMZ. At the time of her passing, she had been contending with metastatic cancer and was surrounded by her loved ones.

Born Marcia Lou Griffin, she gained renown for her remarkable contributions to cinema, particularly for her work on the original Star Wars. Her efforts on the film were recognized with an Academy Award, cementing her legacy as a master editor.

In a heartfelt statement shared through Variety, Lucas’s family described her as a “brilliant storyteller, a trailblazer for women in film, a loving mother and grandmother, a generous host, and a loyal friend.” They emphasized her influence on the film industry and how she made life more vibrant and filled with love for those around her.

‘Marcia will be remembered as a brilliant storyteller, a trailblazer for women in film, a loving mother and grandmother, a generous host, and a loyal friend whose humor and sparkle filled every room she entered,’ Lucas’s family said in a statement, via Variety. ‘Her influence on film is indelible, but those who knew her best will remember the way she made life feel more vivid, more beautiful, more fun, and more full of love.

‘Her work was known for its emotional intelligence, rhythm, and humanity — a rare ability to find the truth of a scene and bring heart, momentum, and clarity to the screen.’

Marcia Lucas, the ex-wife of George Lucas and editor of iconic films including 1977's Star Wars and Return Of The Jedi, died on Wednesday at 80 following a battle with metastatic cancer, TMZ reported

Marcia Lucas, the ex-wife of George Lucas and editor of iconic films including 1977’s Star Wars and Return Of The Jedi, died on Wednesday at 80 following a battle with metastatic cancer, TMZ reported

Marcia came to be known as her ex-husband's 'secret weapon' in the wake of the poor reception of later Star Wars prequels and more recent sequels and spinoffs, none of which she was involved with; Mark Hamill, Carrie Fisher and Harrison Ford pictured in Star Wars (1977)

Marcia came to be known as her ex-husband’s ‘secret weapon’ in the wake of the poor reception of later Star Wars prequels and more recent sequels and spinoffs, none of which she was involved with; Mark Hamill, Carrie Fisher and Harrison Ford pictured in Star Wars (1977)

Marcia came to be known as her ex-husband George’s ‘secret weapon,’ particularly in the wake of the poor reception of the later Star Wars prequels and more recent sequels and spinoffs, none of which she was involved with.

Marcia and George married in 1969, and she went on to be an assistant editor on his feature directorial debut, 1971’s THX 1138, while he was the lead editor. 

She took over the lead editor position on his follow-up, 1973’s American Graffiti. 

The film was a hit with critics and audiences alike, and it became one of the most profitable films of all time after it earned more than $140 million in ticket sales and subsequent home video sales against a modest budget of just $777,000.

But the couple’s greatest success came four years later with the release of Star Wars, which was at one time the highest-grossing film of all time and remains one of the most commercially successful films ever made.

Marcia collaborated on Star Wars with Richard Chew and Paul Hirsch, the latter of whom was the sole credited editor on its sequel, 1980’s The Empire Strikes Back, which was directed by Irvin Kershner.

In 1981, she and George adopted a daughter, Amanda Lucas, who went on to become a professional mixed martial arts fighter.

Even while she was raising a young daughter, Marcia returned to work with her husband again on Return Of The Jedi (1983), which was directed by Richard Marquand, while George co-wrote and produced. 

Marcia was honored with an Oscar for editing the original Star Wars; (L–R) Richard Chew, Lucas, Paul Hirsch and Farrah Fawcett pictured in 1978

Marcia was honored with an Oscar for editing the original Star Wars; (L–R) Richard Chew, Lucas, Paul Hirsch and Farrah Fawcett pictured in 1978

Even while she was raising a young daughter, Marcia returned to work with her husband again on Return Of The Jedi (1983; pictured), which was directed by Richard Marquand, while George co-wrote and produced

Even while she was raising a young daughter, Marcia returned to work with her husband again on Return Of The Jedi (1983; pictured), which was directed by Richard Marquand, while George co-wrote and produced

She served as the third editor on the project, behind Sean Barton and Duwayne Dunham.

In a 1983 interview with Time, George said his then-wife was responsible for Return Of The Jedi’s emotional ‘dying and crying’ scenes.

In the same interview, Martha said of her editing skills, ‘I have an innate ability to take good material and make it better, and to take bad material and make it fair. I think I’m even an editor in life.’

Marcia met George in 1967, when they worked together as assistant editors on a documentary about President Lyndon B. Johnson’s December 1967 trip to Asia. The two were engaged the following year and tied the knot in 1969.

In the same Time interview, George spoke briefly about their domestic life: ‘We’re basically simple people, with simple wants and needs.’

During the period between Star Wars and Return Of The Jedi, Marcia took a lead role in designing and decorating the offices of her husband’s production company, Lucasfilm, which he founded in 1971.  

Despite being intimately entwined with her husband’s work, Marcia came into conflict with George over his nonstop work schedule in the early ’80s, which included his work producing The Empire Strikes Back and the Indiana Jones film Raiders Of The Lost Ark.

The 1981 blockbuster, which was directed by Lucas’s friend, Steven Spielberg, was based on a story and outline from Lucas, and he went on to executive produce and be a second-unit director.

Marcia met George in 1967 when they worked as assistant editors on a documentary about Lyndon B. Johnson's December 1967 trip to Asia, and they were engaged the following year before tying the knot in 1969; they're pictured together in 1978 after she won her Oscar

Marcia met George in 1967 when they worked as assistant editors on a documentary about Lyndon B. Johnson’s December 1967 trip to Asia, and they were engaged the following year before tying the knot in 1969; they’re pictured together in 1978 after she won her Oscar

Marcia asked for a divorce in 1982, but agreed to wait to announce the news until after the release of Return Of The Jedi the following year; Carrie Fisher is pictured in Return Of The Jedi

Marcia asked for a divorce in 1982, but agreed to wait to announce the news until after the release of Return Of The Jedi the following year; Carrie Fisher is pictured in Return Of The Jedi

After her divorce from George was finalized in 1983, she married Skywalker Ranch production manager Tom Rodrigues later that year. The couple welcomed a daughter, Amy, in 1985; seen with George in 1981 in Beverly Hills

After her divorce from George was finalized in 1983, she married Skywalker Ranch production manager Tom Rodrigues later that year. The couple welcomed a daughter, Amy, in 1985; seen with George in 1981 in Beverly Hills

Marcia reportedly told George she wanted a divorce in 1982, during the production of Return Of The Jedi, but she agreed to his request to wait to announce the news until after the film’s release so as not to jeopardize the operation. 

After her divorce was finalized in 1983, Marcia married her second husband, Tom Rodrigues, later that year, and the two welcomed a daughter, Amy, in 1985.

Rodrigues, a stained-glass artist, had worked as a production manager at Lucas’s Skywalker Ranch in the early ’80s.

While she’s best known for her work with her first husband, Marcia also worked with some of the greatest American filmmakers of the 1970s. 

She served as an assistant editor on Francis Ford Coppola’s 1969 feature The Rain People, and the same year she was an assistant editor on the influential political drama Medium Cool, which was directed by Haskell Wexler, who was best known as as one of the most influential cinematographers of the 20th century.

She also worked as an assistant editor on the 1972 Robert Redford dramedy The Candidate, which was directed by Michael Ritchie. 

In the mid-’70s, Marcia developed a productive working relationship with Martin Scorsese, first with his 1974 drama Alice Doesn’t Live Here Anymore, which earned its star, Ellen Burstyn, the Oscar for Best Actress.

She went on to be the supervising editor on one of Scorsese’s most iconic films, 1976’s Taxi Driver.

In the mid-'70s, Marcia developed a productive working relationship with Martin Scorsese, first with his 1974 drama Alice Doesn't Live Here Anymore, which earned its star, Ellen Burstyn, the Oscar for Best Actress; Burstyn (R) is pictured with Diane Ladd (L) in the film

In the mid-’70s, Marcia developed a productive working relationship with Martin Scorsese, first with his 1974 drama Alice Doesn’t Live Here Anymore, which earned its star, Ellen Burstyn, the Oscar for Best Actress; Burstyn (R) is pictured with Diane Ladd (L) in the film

She went on to be the supervising editor on one of Scorsese's most iconic films, 1976's Taxi Driver. The dark drama stars Robert De Niro as a taxi driver and Marine veteran who becomes obsessed with rescuing a teenage sex-trafficking victim (played by Jodie Foster)

She went on to be the supervising editor on one of Scorsese’s most iconic films, 1976’s Taxi Driver. The dark drama stars Robert De Niro as a taxi driver and Marine veteran who becomes obsessed with rescuing a teenage sex-trafficking victim (played by Jodie Foster)

Taxi Driver (pictured) won the Palme d'Or, the top prize at the 1976 Cannes Film Festival, and it was nominated for four Academy Awards, including Best Picture, Actor and Supporting Actress

Taxi Driver (pictured) won the Palme d’Or, the top prize at the 1976 Cannes Film Festival, and it was nominated for four Academy Awards, including Best Picture, Actor and Supporting Actress

The dark drama, which stars Robert De Niro as a taxi driver and Marine veteran who becomes obsessed with rescuing a teenage sex-trafficking victim (played by Jodie Foster), won the Palme d’Or, the top prize at the 1976 Cannes Film Festival, and it was nominated for four Academy Awards, including Best Picture, Actor and Supporting Actress. 

Marcia returned to work with Scorsese the following year on the period musical New York, New York.

The film, which starred Robert De Niro and Liza Minnelli, underperformed at the box office and received mixed reviews, though contemporary critics now rate it more favorably. 

Following her work on Return Of The Jedi, Marcia largely eschewed Hollywood, and her only significant later credits were for executive producing 1996’s No Easy Way and producing the 1998 short film A Good Son. 

According to Variety, Marcia Lucas is survived by her daughters, Amanda Lucas and Amy Soper, as well as her grandchildren, Felix Hallikainen, Aeliana Hallikainen, and Knox Soper and her chosen family, Sarah Dyer and Jon Taylor.

Remembering Marcia Lucas: The Oscar-Winning Editor Who Revolutionized ‘Star Wars’ at 80


LOS ANGELES (AP) — Renowned film editor Marcia Lucas, who garnered an Academy Award for her work on the iconic 1977 film “Star Wars,” has passed away, her family’s legal representative confirmed on Friday.

Lucas, who shared her life with “Star Wars” mastermind George Lucas during their marriage from 1969 until 1983, succumbed to metastatic cancer on Wednesday, according to attorney Deidre Von Rock’s statement to The Associated Press. She departed peacefully in Rancho Mirage, California, surrounded by family, at the age of 80.

Her impressive editing portfolio includes her contributions to the 1983 film “Return of the Jedi” and earlier projects like “THX 1138” and “American Graffiti,” both directed by George Lucas before the “Star Wars” saga began.

Lucas also lent her editing expertise to several of Martin Scorsese’s acclaimed films from the 1970s, including “Taxi Driver,” “Alice Doesn’t Live Here Anymore,” and “New York, New York.”

Frequently hailed as the unsung hero of “Star Wars,” Lucas’s pivotal role in crafting the original film, now widely recognized by its subtitle “A New Hope,” remains a cornerstone of her legacy amidst the saga’s expansive universe of sequels, prequels, and spinoffs.

She convinced husband George that he should have Obi-Wan Kenobi, played by Alec Guinness, in his light saber battle with Darth Vader and become a spirit guide to Mark Hamill’s Luke Skywalker.

And she had to make sense of the raw footage that could’ve been a mess in the wrong hands, including the climactic rebel attack on the Death Star.

“It was extremely complex and we had 40,000 feet of dialogue footage of pilots saying this and that. And she had to cull through all that, and put in all the fighting as well,” George Lucas told Rolling Stone in an interview a few months after the film came out and became a phenomenon. “Nobody really has ever tried to interweave an actual plot story into a dogfight, and we were trying to do that.”

After her divorce from George Lucas, she was married to Tom Rodrigues, a production manager at the Skywalker Ranch production center, from 1983 to 1993.

She is survived by her daughters, Amanda Lucas and Amy Soper, and grandchildren Felix Hallikainen, Aeliana Hallikainen and Knox Soper.

“Her influence on film is indelible, but those who knew her best will remember the way she made life feel more vivid, more beautiful, more fun, and more full of love,” a family statement said. “Her work was known for its emotional intelligence, rhythm, and humanity — a rare ability to find the truth of a scene and bring heart, momentum, and clarity to the screen.”

CUPHD Conducts Surveillance on Six Travelers Following Recent African Journeys Amid Ebola Concerns


CHAMPAIGN, Ill. (WCIA) — Authorities in Champaign County are keeping a close watch on six residents who recently returned from travels in Central and East Africa, monitoring them for any potential symptoms of Ebola.

The Champaign-Urbana Public Health District (CUPHD) has assured the public that these individuals are considered low-risk. The monitoring process is a standard precautionary measure and does not suggest any immediate threat to public health.

Red Sox Outfielder Roman Anthony Faces New Hurdle in Injury Rehabilitation

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The Boston Red Sox will have to exercise patience as they await the return of their promising young outfielder, Roman Anthony.

In an unfortunate twist during his rehabilitation, Anthony experienced a setback on Thursday that has led to his recovery being paused, as confirmed by the team’s manager, Chad Tracy.

Tracy shared with reporters on Friday that Anthony experienced discomfort while practicing swings on a tee. Consequently, the 22-year-old has been advised to refrain from swinging for a few days, as reported by MassLive.


Roman Anthony, on the disabled list, watching a baseball game from the dugout.
Boston Red Sox’s Roman Anthony, who is on the injured list, watches from the dugout rail during a baseball game against the Atlanta Braves, Thursday, May 28, 2026, in Boston. AP Photo/Charles Krupa

This isn’t the first pause in Anthony’s recovery journey. Earlier this month, he suffered an injury during a match against the Detroit Tigers. Since then, this marks the second time his rehab has been interrupted, with the first occurring last week.

Anthony’s last appearance on the field was on May 4, when a wrist injury forced him to leave the game. Shortly after, the Red Sox placed him on the 10-day injured list, hoping for a swift recovery.

The affliction has since been reclassified as a finger injury, with Anthony calling it a partially torn right ring finger ligament. But there is still some confusion about what exactly he is suffering from.

“I know stuff came out yesterday about ‘tear vs. sprain vs. strain’ and all these things. I don’t know what else to say other than a strain/sprain, it is a tear,” Tracy said. “If you strain a hamstring, that’s a partial tear.

“Fibers let go a little bit and they’ve got to heal. I don’t think anything was portrayed differently or wrongly.”

Tracy added that although Anthony’s time away from the field hurts his club, the best thing they can do is just wait and see.


Trainer Brandon Henry examines Roman Anthony's hand as interim manager Chad Tracy looks on during a baseball game.
Roman Anthony of the Boston Red Sox has his hand examined by trainer Brandon Henry (R) as interim manager Chad Tracy (C) looks on during the first inning of a game against the Detroit Tigers at Comerica Park on May 4, 2026 in Detroit, Michigan. Getty Images

“The fact of the matter still remains that he’s got something in there and if there’s discomfort, we just have to wait,” he said. “Did we want it to go quicker? Yeah, but we can’t control the healing. If he’s got discomfort, we’ve got to wait.

“Is it going to go longer than we had originally hoped and thought? Yeah, but that’s just how it goes.”

Anthony was off to a slow start to his sophomore season before his injury, putting up a slash line of .229/.354/.321 with just one home run through 30 games.

He burst onto the scene during his rookie year, batting .292 with 18 doubles through 71 games in 2025, prompting the Red Sox to sign him to an eight-year, $130 million contract midway through his impressive campaign.

Enhance Lower Back Strength with These 6 Wall Exercises, Outpacing Squats for Those Over 60

According to a fitness expert, enhancing lower back strength after the age of 60 is crucial, and it heavily relies on the muscles surrounding the spine, often more than one might think. The glutes, hips, core, hamstrings, and upper body play pivotal roles in supporting the back during various activities such as standing, walking, bending, lifting, or maintaining proper posture. As these muscle groups weaken or fail to work synergistically, the lower back can become overburdened, leading to fatigue or stiffness even during simple daily tasks.

While squats are excellent for building lower-body strength, they may not effectively train the supportive network around the lower back. Wall exercises, on the other hand, offer a more controlled approach. The wall acts as a guide, providing feedback and stability, and helps focus on important aspects like bracing, hip movement, posture, and glute activation in a stress-free environment.

Wall-based workouts are particularly beneficial for those looking to rebuild strength as they simplify the understanding of movement mechanics. They allow individuals to better sense the alignment of their hips and spine, and to recognize when their body starts straying from the correct position. The following six exercises are designed to target the legs, glutes, core, hips, and trunk, thereby enhancing the support system around the lower back with stronger surrounding muscles.

Squats can help build lower-body strength, but they don’t always teach the support system around your lower back to work well. Wall exercises give you a more controlled entry point. The wall provides feedback, support, and a clear target, helping you focus on bracing, hip movement, posture, and glute engagement without feeling rushed or unstable.

I like wall work for people rebuilding strength because it makes the movement easier to understand right away. You can feel where your hips and spine are, and whether your body is drifting out of position. The six exercises below train your legs, glutes, core, hips, and trunk, so your lower back receives stronger support from the surrounding muscles.

Wall Sits

Wall sits train your quads, glutes, and core while your back stays supported against the wall. Holding the position builds lower-body endurance, which helps your legs take on more of the workload instead of leaving your lower back to compensate. Your core also has to stay engaged so your ribs and pelvis remain in a strong position. Stronger legs and better bracing translate into standing longer, climbing stairs, and moving through the day without your lower back feeling like the weak link.

Muscles Trained: Quadriceps, glutes, hamstrings, core

How to Do It:

  1. Stand with your back against a wall.
  2. Walk your feet forward slightly.
  3. Slide down the wall until your knees bend comfortably.
  4. Brace your core and press your back gently into the wall.
  5. Hold the position while breathing steadily.
  6. Stand back up with control.

Recommended Sets and Reps: Perform 3 sets of 20 to 30 second holds. Rest for 45 seconds between each set.

Best Variations: Higher wall sit, lower wall sit, wall sit with heel raises

Form Tip: Keep your feet flat and your knees tracking with your toes.

Wall Marching

Wall marching trains your hip flexors, glutes, calves, and core while providing a supported way to practice single-leg control. Each knee lift asks your standing leg to stabilize and your midsection to maintain a tall posture. Better single-leg control helps reduce unnecessary stress on the lower back during walking, on stairs, and during balance shifts. The wall gives you just enough support to move with confidence while your hips and core do the work.

Muscles Trained: Hip flexors, glutes, calves, core

How to Do It:

  1. Stand facing a wall with your hands lightly placed against it.
  2. Step your feet hip-width apart.
  3. Brace your core and stand tall.
  4. Lift one knee toward your waist.
  5. Lower your foot back to the floor with control.
  6. Alternate legs in a steady rhythm.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per leg. Rest for 30 seconds between each set.

Best Variations: Slower wall marches, paused knee lifts, hands-free marches

Form Tip: Stay tall and avoid leaning your chest into the wall.

Wall-Supported Side Plank

Wall-supported side planks target your obliques, hips, shoulders, and glutes while reducing the strain on your body compared to floor-based side planks. The muscles along your waist help keep your trunk steady, and your hips help prevent your body from collapsing or rotating. Stronger side-body support can help your lower back feel more stable during walking, carrying, and turning. The wall gives you a manageable way to build lateral core strength without needing to hold a full side plank on the floor.

Muscles Trained: Obliques, core, shoulders, glutes, outer hips

How to Do It:

  1. Stand sideways near a wall.
  2. Place your forearm against the wall at shoulder height.
  3. Step your feet slightly away from the wall.
  4. Brace your core and keep your body in a straight line.
  5. Press your forearm into the wall and hold the position.
  6. Switch sides after each hold.

Recommended Sets and Reps: Perform 3 sets of 20 to 30 second holds per side. Rest for 30 seconds between each set.

Best Variations: Shorter stance side plank, longer stance side plank, wall side plank with top-leg lift

Form Tip: Keep your hips stacked and avoid letting your torso twist toward the wall.

Hip Hinge to a Wall

Hinging at a wall trains your glutes, hamstrings, and core while teaching your hips to move without overloading your lower back. Reaching your hips back toward the wall gives you a target, so you can learn the hinge pattern without guessing. Stronger hinging helps you bend, lift, and pick things up with more support from your hips, rather than asking your lower back to do the job alone. This is one of the most useful wall drills for rebuilding back-friendly movement after 60.

Muscles Trained: Glutes, hamstrings, lower back, core

How to Do It:

  1. Stand about a foot in front of a wall with your back facing it.
  2. Place your feet hip-width apart.
  3. Brace your core and soften your knees.
  4. Push your hips back toward the wall.
  5. Tap the wall lightly with your hips.
  6. Drive your hips forward to return to standing.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps. Rest for 45 seconds between each set.

Best Variations: Bodyweight good morning, banded good morning, dumbbell RDL

Form Tip: Move through your hips and keep your spine long.

Wall Plank

Wall planks train your abs, shoulders, glutes, and deep core while keeping the position more approachable than a floor plank. Your midsection has to brace to keep your hips from sagging and your ribs from flaring. Better bracing helps your lower back because your core learns to support your spine during standing and moving. The wall lets you build strength with less pressure on your wrists, shoulders, and lower back.

Muscles Trained: Core, shoulders, glutes, chest

How to Do It:

  1. Stand facing a wall.
  2. Place your hands on the wall at shoulder height.
  3. Step your feet back until your body forms a straight line.
  4. Brace your core and squeeze your glutes.
  5. Hold the position while breathing steadily.
  6. Step forward to break the hold.

Recommended Sets and Reps: Perform 3 sets of 20 to 40 second holds. Rest for 30 to 45 seconds between each set.

Best Variations: Wall plank with shoulder taps, lower-angle wall plank, wall plank with knee drives

Form Tip: Keep your ribs down and avoid letting your hips drift forward.

Wall-Supported Hip Extensions

Wall-supported hip extensions train your glutes and hamstrings while your core keeps your pelvis steady. Extending one leg behind you strengthens the muscles that help support your hips and lower back during walking, climbing, and standing. The wall provides balance support, so you can focus on squeezing your glutes instead of arching your back. Stronger glutes reduce the workload on your lower back during everyday movement.

Muscles Trained: Glutes, hamstrings, core

How to Do It:

  1. Stand facing a wall with your hands lightly placed against it.
  2. Shift your weight onto one foot.
  3. Brace your core and keep your chest tall.
  4. Extend your opposite leg straight behind you.
  5. Squeeze your glute at the top.
  6. Lower your foot with control and switch sides after your reps.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per leg. Rest for 30 to 45 seconds between each set.

Best Variations: Banded hip extensions, paused hip extensions, slower tempo hip extensions

Form Tip: Lift from your glute and avoid arching through your lower back.

How to Build Lower Back Strength With Wall Support

Middle-aged Southeast Asian man holds a wall sit with arms raised, showing control, endurance and core activation during bodyweight isometric training.
Shutterstock

Wall exercises work best when the wall helps you find better positions instead of doing the work for you. Use the support to stay steady, then focus on bracing your core, moving through your hips, and keeping tension in your glutes and legs. A few focused sessions each week can help your lower back feel better supported because the muscles around it start doing their share.

  • Train your hips first: Hip hinges and hip extensions teach your glutes and hamstrings to help with bending, lifting, and walking. Stronger hips reduce the load your lower back has to manage.
  • Keep your core lightly braced: Wall planks, marches, and side planks work better when your ribs stay down, and your pelvis stays steady. Bracing gives your spine more support.
  • Use the wall as feedback: A wall can tell you when your posture shifts, your hips drift, or your back starts to arch. Adjust your position before adding more reps.
  • Move slowly enough to stay clean: Fast reps usually hide poor positions. Slower movement helps your hips, core, and glutes control the work.
  • Progress with small changes: Hold longer, step farther from the wall, pause at the top, or add a light band when the movement feels easy. Small progressions build strength without turning the routine into a grind.

Think of the wall as a coach you can lean on lightly. It gives support while your core, hips, and glutes rebuild the strength your lower back needs for daily movement.

References

Major Disruption Transforms Australia: Key Question Emerges

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IN BRIEF

  • Australians facing financial hardship are the most likely to change travel habits as fuel costs climb.
  • Many Australians who switched transport modes during the fuel spike may not return to driving.

Alana Cullen once found herself navigating Sydney’s busy streets by car every weekday.

However, as fuel prices surged earlier this year, Cullen, an office worker, began seeking more economical ways to manage her expenses.

Now, she has adapted her routine, opting to walk part of the way and complete her commute by bus.

“I didn’t really have a choice,” Cullen shared with SBS News.

“With rising costs in groceries, housing, and nearly everything else, I realized that cutting down on fuel expenses was one area where I could save some money with minimal hassle,” she explained.

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And she isn’t alone, according to a new survey from Monash University which found almost half of Australians respondents changed the way they travel in response to rising fuel prices, with younger people and lower-income households driving much of the shift.

The national study surveyed 2,177 Australian adults in April — after petrol prices began climbing in March — and found 45 per cent had already changed their travel behaviour, while a further 37 per cent were considering switching to a different mode of transport.

While the research has not yet been peer-reviewed, it found one in five respondents said they were walking more often, while two in five reported cutting back on the number of trips they make altogether.

Lead author Dr Lauren Pearson from Monash University’s School of Public Health and Preventive Medicine told SBS News that the findings reveal how rising fuel costs are reshaping daily life, but also highlight stark inequalities in who can adapt.

“The changes we’re seeing, including more people choosing to walk for more of their trips, point to quite substantial latent demand, people wanting to use more active and sustainable modes of transport that are also more resilient to future fuel crises, which will happen again.”

Pearson noted that many respondents were also open to using public transport (57 per cent), cycling (35 per cent) and e-bikes (27 per cent), but acknowledged that factors such as age, location, physical ability and access to alternative transport options were influencing people’s ability to make the switch.

But the question of how cities will adapt to the shift long term remains.

Lower-income households feeling the pressure

The study also found Australians experiencing financial hardship were significantly more likely to change their travel habits than those who were financially secure.

Among respondents facing financial pressures, 85 per cent reported altering the way they travel.

But 56 per cent of those who said they were not struggling financially reported altering their travel.

Experts say the findings point to a growing divide between Australians who have access to alternative transport options and those who remain heavily reliant on private vehicles.

Jack Thrower, senior economist at The Australia Institute, told SBS News that the responsibility was on the government to ensure there were systems and infrastructure in place to ensure the use of public transport was accessible and viable.

“It essentially comes down to the ability to substitute one option with another … In more regional areas where public transport is either not available or infrequent and unreliable, there is not an opportunity to switch over, it just means that living standards fall because they have to pay the costs when fuel prices go up,” he said.

“When you’re filling up multiple times a week, it adds up very quickly. Cutting back on that has given us a little bit of breathing room.”

A blurry image of a silver train next to a platform and travelling fast
The study found Australians experiencing financial hardship were more likely to change their travel habits.

Pearson said that those who were adapting the most are people who “experience financial disadvantage and younger people”.

“What that suggests is that it is not so much something that is particularly chosen or motivated around values around sustainability, but instead by forced adoption and a need to do due to costs,” Pearson said.

“It tells us that those who have the ability to be able to be able to change to safe, affordable, reliable and active modes of transport are particularly those living in cities, often people who have good access to reliable public transport.”

More Australians considering active alternatives

The report also found growing interest in more active forms of transport.

Nearly two-thirds of respondents said they would consider walking more often, while more than a third were open to cycling and more than a quarter expressed interest in using e-bikes.

Public transport usage also increased during the fuel price spike, particularly in Victoria, where the state government introduced free public transport in March as part of a broader cost-of-living relief package.

The research found 45 per cent of Victorian respondents reported new or increased public transport use, compared with 25 per cent in Tasmania.

Victoria’s Public Transport Minister Gabrielle Williams said the free public transport had helped commuters manage rising transport costs and encouraged greater use of the network.

The scheme ends soon and half-price fares will be introduced from June until the end of the year.

Researchers argue the findings should prompt governments to invest more heavily in public transport, walking and cycling infrastructure, particularly for communities facing cost-of-living pressures.

Cullen said that while she misses the convenience of driving, there have been several unexpected benefits, as well as the obvious benefit of spending less money.

“It does take more organisation and planning, but I get more steps in every day, and I actually use the bus ride to get organised before work,” she said.

“I’ll check my emails, reply to messages from family and friends or just have a few minutes to myself before the day starts.

“It’s not as simple as jumping in the car, and it does require a bit more planning for timing purposes, and a buffer for public transport delays, but there are definitely parts of it I’ve come to appreciate.”

Price hikes driving long-term change

The study also estimates as many as one in three Australians who changed their travel habits during the fuel crisis may continue those behaviours even if petrol prices fall.

“Twenty-seven per cent of people said they would probably continue, 8 per cent definitely and 38 per cent of people were saying they were unsure.”

“People are potentially finding these ways to get around are not as reliable, safe, easy or viable within their every day…That’s why it is so important to consider how we can make these modes viable and enjoyable for people to use in the future,” Pearson said.

Experts say the findings raise broader questions about transport affordability, infrastructure investment and whether Australia’s transport systems are equipped to support people seeking alternatives to driving.

“Transport and fuel costs were one of the major drivers of inflation in the recent couple of months… When prices are high people will seek alternatives so now is a better time than ever for governments to embrace investments in public transport,” Thrower said.

The federal government halved the fuel excise in April, reducing the cost of petrol and diesel by 26.3 cents a litre until June. But fuel prices are still elevated compared to where they were before the war in the Middle East, and the government has not confirmed and extension of the excise cut.

Even if petrol prices fall, Cullen said she is unlikely to return to driving every day, but values having the option when public transport doesn’t fit her schedule or needs.

“I would like to drive a little more often, but now that I’ve adjusted to the commute I can see myself continuing to enjoy mixing things up rather than driving everywhere all the time,” she said.

“But if public transport was a bit more frequent and reliable, I’d probably be less reluctant to fully make that switch, it’s very frustrating when buses are late or don’t come at all … And obviously, on days when it’s raining, or I have a rigid schedule, it’s impractical so I still have to drive.”


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Ex-Mayor Unveiled as Beijing’s Secret Propagandist: The Shocking U.S.-China Espionage Scandal

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The former mayor of a Southern California town confessed in a federal court on Friday to operating as an unauthorized representative for the Chinese government. This plea was part of a case that prosecutors have labeled as an audacious attempt to disseminate Beijing’s propaganda within the U.S.

Eileen Li Wang, once the mayor of Arcadia, California, admitted to the charge of acting as a foreign government’s agent without informing U.S. authorities. This felony charge could lead to a maximum sentence of 10 years in federal prison, followed by three years of supervised release, along with a $250,000 fine and a $100 special assessment fee.

According to federal prosecutors, from 2020 to 2022, Wang coordinated with individuals across the United States to push pro-Beijing narratives, all under the “direction and control” of Chinese government officials. She failed to register with the U.S. attorney general as mandated by law. These activities transpired before her election to the Arcadia City Council in 2022, after which she became mayor through the city’s rotational system.

On Friday, Wang attended court in a navy suit accented with gold buttons, accompanied by her legal team. While a Mandarin interpreter was available, Wang opted to conduct the proceedings in English.

CALIFORNIA MAYOR CHARGED WITH SECRETLY COLLABORATING WITH CHINA, PROMOTING PROPAGANDA DURING TENURE: FEDERAL AUTHORITIES

Former Arcadia, California, Mayor Eileen Wang leaves federal court after pleading guilty to acting as an illegal agent of the Chinese government

Former Arcadia Mayor Eileen Wang leaves federal court after pleading guilty to acting as an illegal agent of the Chinese government. Wang faces up to 10 years in prison and is scheduled to be sentenced on Oct. 6, 2026. (Fox News)

Before accepting the plea, the judge placed Wang under oath and questioned her extensively about her state of mind and understanding of the proceedings. Wang then waived her right to a grand jury indictment and her right to a jury trial.

A Justice Department attorney reviewed the charge against Wang, knowingly acting as an agent of a foreign government without notifying U.S. authorities, and outlined the maximum penalties she faces. Wang told the court she understood she was pleading guilty to a felony offense and understood the potential consequences, including the conditions of supervised release.

Prosecutors also reviewed the constitutional rights Wang would be giving up by entering the plea, including certain appeal rights. The judge then asked Wang a series of questions to verify she understood those waivers.

CHINESE SPY INFILTRATION: MAYOR’S BUST ADDS TO GROWING TIMELINE OF FOREIGN INFLUENCE CREEPING INTO US

Portrait of Eileen Wang, former Arcadia, California mayor charged with acting as an illegal agent of the Chinese government

Eileen Wang, former mayor of Arcadia, California, admitted to acting as an illegal agent of the Chinese government. (City of Arcadia – City Hall Facebook)

At one point, defense attorneys attempted to waive the government’s reading of the factual basis supporting the charge, but prosecutors insisted the facts be read aloud in open court.

When the judge asked how she pleaded, Wang responded: “Yes, guilty.”

The judge accepted the plea and scheduled sentencing for Oct. 6, 2026, at 9 a.m. local time. Wang was released on bond pending sentencing and will have an opportunity to address the court before her sentence is imposed.

DEMS UNDER FIRE FOR ‘MALIGN CHINESE INFLUENCE’ AS SHOCKING SPY MAYOR DONATIONS UNCOVERED: ‘HOW MANY MORE?’

Eileen Wang leaves federal court with her attorney after pleading guilty to acting as an illegal agent of China

Former Arcadia, California, Mayor Eileen Wang leaves federal court after pleading guilty to acting as an illegal agent of the Chinese government in a foreign influence case. (William Liang/Associated Press)

The guilty plea marks the latest development in a case federal officials have pointed to as a warning about Chinese government efforts to influence American institutions and public discourse through covert operations inside the United States.

According to court documents, Wang worked alongside Yaoning “Mike” Sun, a convicted Chinese agent already serving a four-year federal prison sentence, to operate a website posing as a local Chinese-American news outlet.

Prosecutors described the website as a propaganda arm for the Chinese Communist Party that published content supplied directly by Chinese government officials.

LAWMAKERS RAISE ALARM OVER NEVILLE ROY SINGHAM’S $278M NETWORK SPREADING CCP PROPAGANDA IN THE U.S.

In one exchange detailed in court filings, a Chinese government official sent Wang a pre-written article denying allegations of forced labor and genocide in China’s Xinjiang region. Prosecutors said Wang posted the article online within minutes and sent the official a link to the published piece. The official allegedly responded: “So fast, thank you everyone.”

In another instance, prosecutors said Wang made edits to content at Beijing’s request and later responded, “Thank you leader.”

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Former Arcadia Mayor Eileen Wang arrives at federal court for guilty plea hearing in China agent case

Eileen Wang arrives at federal court for a hearing in which she pleaded guilty to acting as an illegal agent of the Chinese government. (William Liang/Associated Press)

Authorities also allege Wang communicated with convicted Chinese operative John Chen, a figure prosecutors say has ties to China’s intelligence apparatus and connections to Chinese President Xi Jinping. According to court documents, Wang asked Chen to distribute messaging and wrote, “This is what the Ministry of Foreign Affairs wants to send.”

CHINA SKIRTS US EFFORTS TO STIFF-ARM CCP INTERFERENCE BY BOLSTERING STATE, LOCAL RELATIONS

Exterior of Arcadia City Hall in California where officials confirmed Mayor Eileen Wang’s resignation following federal charges

Arcadia City Hall in California. Mayor Eileen Wang resigned after being charged in a federal case tied to acting as an illegal agent for China. (Jesse Watson/Fox News Digital)

“Individuals elected to public office in the United States should act only for the people of the United States that they represent,” Assistant Attorney General for National Security John A. Eisenberg said when the charges were announced.

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Former California mayor Eileen Wang exits federal courthouse after admitting she worked for China

Former Arcadia Mayor Eileen Wang exits federal court after pleading guilty to acting as an illegal foreign agent on behalf of the Chinese government. (William Liang/Associated Press)

“It is deeply concerning that someone who previously received and executed directives from PRC government officials is now in a position of public trust at all.”

First Assistant U.S. Attorney Bill Essayli called the case part of an ongoing effort to counter Chinese influence operations in the United States.

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“Individuals in our country who covertly do the bidding of foreign governments undermine our democracy,” Essayli said. “This plea agreement is the latest success in our determination to defend the homeland against China’s efforts to corrupt our institutions.”

FBI Assistant Director Roman Rozhavsky said Wang’s conduct should serve as a warning to others who seek to influence American politics on behalf of foreign governments.

“By her own admission, Eileen Wang secretly served the interests of the Chinese government,” Rozhavsky said. “Let this serve as a clear warning individuals who act on behalf of foreign governments to influence our democracy will be identified, investigated, and brought to justice.”

Wang resigned from the Arcadia City Council and mayor’s office after federal charges were announced. City officials have maintained that the conduct described by prosecutors occurred before Wang took office and said an internal review found no city finances, staff or decision-making processes were involved.

“The allegations at the center of this case, that a foreign government sought to exert influence over a local elected official, are deeply troubling,” the city previously said in a statement. “We take them seriously.”