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Hey Team! How is your day going? . 
With last week busy with lots of consultations, this week I’m doing my strength sessions first then ending the week with either my HIT session or my C&P session. .
I’m finding after my Monday HIT Session I’m smashed for at least a day or two... so I am reassessing HOW I WANT next week to flow (so I’m more consistent with training). .
Today is my #dayone session:
1A: BB #bottomsupsquat : 35kg X 8 reps X 3 sets. 
1B: TRX: #horizontalrows (working on my middle lats in particular). X 12 reps X 3 sets. 
2A: #lateralpushups X 12 reps X 3 sets. 
2B: BB: #bentoverrow : 30kg X 10 reps X 3 sets. 
3A: Off KB’s: #triceppushups : 10 reps X 3 sets. 
3B: FB: Wall Abs: 3 moves = 1 rep X 8 reps X 3 sets. 
4A: FB: #fitballhamstringcurls : 12 reps X 3 sets. 
4B: #bodyattack Cardio: 10 High Knees & 10 Star Jumps = 1 rep X 5 reps. .
I’ve made a few changes since I’ve last done this program- again to reflect my fitness improvement 😉💪 .
At the start of my journey as a #coach and #instructor - I used to be a #bodyattackinstructor for 6 years. I had to give it up in the end, as my imbalances gave me a tone of mild injuries. Not fun. 😕 I do miss doing #bodyattack but at least now, I can do little bits and that makes my heart sing 😍 .
How is your training going? 
As you can see- when work gets busy for me, I miss out on my training too, just like you. BUT I don’t let that be an excuse NOT TO come back to training. I reduced my weights when necessary and did the amount of reps that FELT was right. .
I know having time off from training or not having an ideal week, is a BLOCK for a lot of clients, BUT it doesn’t have to be. Let go of perfection- it doesn’t exist anyway! .
I hope you make time for a workout this afternoon #anymovementisbetterthannomovement , and if you have already done a workout 👏👏👏 . .
Have a wonderful Tuesday Team! #bethebestyoucanbe 😘 #coaching #movementcoach #strength #strengthtraining #strengthandconditioning #lifting #girlswholift #workoutvideos #workoutoftheday #selfcareisntselfish #yourhealthisyourwealth #incaseofemergency #putyourmaskonfirst #samegoes #foryourhealth #beinspiredbythechallenge #thisiswhereyougrow
Hey Team! How is your day going? . With last week busy with lots of consultations, this week I’m doing my strength sessions first then ending the week with either my HIT session or my C&P session. . I’m finding after my Monday HIT Session I’m smashed for at least a day or two... so I am reassessing HOW I WANT next week to flow (so I’m more consistent with training). . Today is my #dayone  session: 1A: BB #bottomsupsquat  : 35kg X 8 reps X 3 sets. 1B: TRX: #horizontalrows  (working on my middle lats in particular). X 12 reps X 3 sets. 2A: #lateralpushups  X 12 reps X 3 sets. 2B: BB: #bentoverrow  : 30kg X 10 reps X 3 sets. 3A: Off KB’s: #triceppushups  : 10 reps X 3 sets. 3B: FB: Wall Abs: 3 moves = 1 rep X 8 reps X 3 sets. 4A: FB: #fitballhamstringcurls  : 12 reps X 3 sets. 4B: #bodyattack  Cardio: 10 High Knees & 10 Star Jumps = 1 rep X 5 reps. . I’ve made a few changes since I’ve last done this program- again to reflect my fitness improvement 😉💪 . At the start of my journey as a #coach  and #instructor  - I used to be a #bodyattackinstructor  for 6 years. I had to give it up in the end, as my imbalances gave me a tone of mild injuries. Not fun. 😕 I do miss doing #bodyattack  but at least now, I can do little bits and that makes my heart sing 😍 . How is your training going? As you can see- when work gets busy for me, I miss out on my training too, just like you. BUT I don’t let that be an excuse NOT TO come back to training. I reduced my weights when necessary and did the amount of reps that FELT was right. . I know having time off from training or not having an ideal week, is a BLOCK for a lot of clients, BUT it doesn’t have to be. Let go of perfection- it doesn’t exist anyway! . I hope you make time for a workout this afternoon #anymovementisbetterthannomovement  , and if you have already done a workout 👏👏👏 . . Have a wonderful Tuesday Team! #bethebestyoucanbe  😘 #coaching  #movementcoach  #strength  #strengthtraining  #strengthandconditioning  #lifting  #girlswholift  #workoutvideos  #workoutoftheday  #selfcareisntselfish  #yourhealthisyourwealth  #incaseofemergency  #putyourmaskonfirst  #samegoes  #foryourhealth  #beinspiredbythechallenge  #thisiswhereyougrow 
The hamstrings are muscles responsible for bending your knees. Strong and flexible hamstrings are key to helping you jump higher, run faster and accelerate with explosive power.  With well-developed hamstrings, you can maintain good posture and prevent leg injuries.
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My go to hamstring exercises require balance and control to enhance my performance, stability and muscle activation. .
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Single-Leg Deadlift 
Adding the single-leg deadlift into your training will improve your balance, body function and strength. .
1. Stand on one leg, same side that you hold the dumbbell. 
2. Keeping that knee slightly bent, perform a deadlift by bending at the hip, extending your free leg behind you for balance. 
3. Lower the dumbbell until you are parallel to the ground, and then return to the upright position.
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To really activate those hamstrings and stability muscles, superset the Single-leg Deadlift with a Fit Ball hamstring curl.
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#hamstrings #hamstringactivation #hamstringstrength #balance #stabilitytraining #preventinjuries #hamstringperformance #hamstringworkout #fitness #workout #fitspo #strong #strongwomen #gymlife #deadlift #fitballhamstringcurls #omgg
The hamstrings are muscles responsible for bending your knees. Strong and flexible hamstrings are key to helping you jump higher, run faster and accelerate with explosive power. With well-developed hamstrings, you can maintain good posture and prevent leg injuries. . . My go to hamstring exercises require balance and control to enhance my performance, stability and muscle activation. . . Single-Leg Deadlift Adding the single-leg deadlift into your training will improve your balance, body function and strength. . 1. Stand on one leg, same side that you hold the dumbbell. 2. Keeping that knee slightly bent, perform a deadlift by bending at the hip, extending your free leg behind you for balance. 3. Lower the dumbbell until you are parallel to the ground, and then return to the upright position. . . To really activate those hamstrings and stability muscles, superset the Single-leg Deadlift with a Fit Ball hamstring curl. . . . #hamstrings  #hamstringactivation  #hamstringstrength  #balance  #stabilitytraining  #preventinjuries  #hamstringperformance  #hamstringworkout  #fitness  #workout  #fitspo  #strong  #strongwomen  #gymlife  #deadlift  #fitballhamstringcurls  #omgg 
Hey Team! How was your day? What made you smile today? 😄 I had a great day catching up with clients,  planning/preparing for the next 5 months. 👌.
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Did you do a workout today? Or are you half way through one now? 💪.
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Today was my #dayone session. I think I should of made this week a #detrain week, as I am feeling a bit flat. BUT instead of giving up when I felt tired, I just did less. So instead of my 3 sets for each block of work, I just did two sets. 🤓 And I’m so glad I stuck with session and didn’t give up! #modify your sessions as much as YOU NEED. Don’t worry about what the person next to you is doing, FOCUS ON YOU. 😉 .
I find training really helps YOU get to know YOU. During my warm up, I felt fine but as soon as I started to load, I started to wear out. So this signaled to me, to be #gentle today. Do you #listentoyourbody ? Do you give your body what it needs? 💝 .
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So no fantastic results today BUT training ISN’T ALWAYS about #personalbests . Sometimes it’s about #showingupwhenyoudontwanttoo 😜 .
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I hope you made time for a workout, your body will LOVE YOU for it. 💓 
Remember #anymovementisbetterthannomovement . I hope you had a great #wednesday Team! 😘 #coaching #movementcoach #bethebestyoucanbe #bottomsupsquat #trxinvertedrow #reverseburpees #variation #bentoverrows #singlelegdeadlift #triceppushups #isohold #fitballpassovers #fitballhamstringcurls #kettlebellswings #30reps #consistencyiskey #listentoyourbody #lookafteryourbody #itstheonlyplaceyouhavetolive #wellbeingwarrior #lifestylecoach #progressoverperfection
Hey Team! How was your day? What made you smile today? 😄 I had a great day catching up with clients, planning/preparing for the next 5 months. 👌. . Did you do a workout today? Or are you half way through one now? 💪. . Today was my #dayone  session. I think I should of made this week a #detrain  week, as I am feeling a bit flat. BUT instead of giving up when I felt tired, I just did less. So instead of my 3 sets for each block of work, I just did two sets. 🤓 And I’m so glad I stuck with session and didn’t give up! #modify  your sessions as much as YOU NEED. Don’t worry about what the person next to you is doing, FOCUS ON YOU. 😉 . I find training really helps YOU get to know YOU. During my warm up, I felt fine but as soon as I started to load, I started to wear out. So this signaled to me, to be #gentle  today. Do you #listentoyourbody  ? Do you give your body what it needs? 💝 . . So no fantastic results today BUT training ISN’T ALWAYS about #personalbests  . Sometimes it’s about #showingupwhenyoudontwanttoo  😜 . . I hope you made time for a workout, your body will LOVE YOU for it. 💓 Remember #anymovementisbetterthannomovement  . I hope you had a great #wednesday  Team! 😘 #coaching  #movementcoach  #bethebestyoucanbe  #bottomsupsquat  #trxinvertedrow  #reverseburpees  #variation  #bentoverrows  #singlelegdeadlift  #triceppushups  #isohold  #fitballpassovers  #fitballhamstringcurls  #kettlebellswings  #30reps  #consistencyiskey  #listentoyourbody  #lookafteryourbody  #itstheonlyplaceyouhavetolive  #wellbeingwarrior  #lifestylecoach  #progressoverperfection 
Hey Team! How was your day? What made you smile today? 😃 . How did your workout go? What did you do? How did you feel afterwards? 💥🧘‍♀️.
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Today I had my Week Three #dayone session. I’m finally at good strength with the new program, so I’m working on higher rep ranges. 12-15-20 reps. 
My #dayone :
1A: Bottom’s Up Squat: 32kg X 12 reps X 3 sets.
1B: TRX Body Rows: 15 reps X 3 sets.
2A: Reverse Burpee + Inchworm Push up= 1 rep X 12 reps X 3 sets.
2B: BB Bent Over Row: 32kg X 15 reps X 3 sets.
3A: KB: S/L Deadlift + C&P: 12kg X 10 reps e/s X 3 sets.
3B: KB: Pullover: 12kg X 15 reps (not filmed)
4A: Tricep Push Ups: iso hold X 8 reps X 3 sets. These felt hard today! 
5A: FB: Passover: 12 reps X 3 sets.
5B: KB Swings: 16kg X 30 reps X 3 sets.
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I felt strong in : Bottom’s Up Squat, Reverse Burpee + Inchworm Push Up, Bent Over Row, Hamstring Curls and Kettlebell Swings (for 30 reps, this is where I fatigue fast!). This is HOW I enjoy my training. Seeing and EXPERIENCING my progress, is what #keepsmecomingback 👌😉😜 How about you? What keeps you motivated when you don’t want to? 🤔 What results/achievements are YOU getting? #consistencyiskey to achieving continual #results . 🤓 I hope you had a great Tuesday Team! Goodnight 😘 #coaching #movementcoach #strength #strengthtraining #lifting #functionalstrength #bottomsupsquat #trxinvertedrow #reverseburpees #variation #inchwormpushups #triceppushups #fitballpassovers #fitballhamstringcurls #kettlebellswings #whatdidyoudotoday #howdidyoufeel #anymovementisbetterthannomovement  #onehouraday #smallpricetopay  #exerciseendorphins #stressrelief #bethebestyoucanbe #wellbeingwarrior #lifestylecoach #progressoverperfection
Hey Team! How was your day? What made you smile today? 😃 . How did your workout go? What did you do? How did you feel afterwards? 💥🧘‍♀️. . Today I had my Week Three #dayone  session. I’m finally at good strength with the new program, so I’m working on higher rep ranges. 12-15-20 reps. My #dayone  : 1A: Bottom’s Up Squat: 32kg X 12 reps X 3 sets. 1B: TRX Body Rows: 15 reps X 3 sets. 2A: Reverse Burpee + Inchworm Push up= 1 rep X 12 reps X 3 sets. 2B: BB Bent Over Row: 32kg X 15 reps X 3 sets. 3A: KB: S/L Deadlift + C&P: 12kg X 10 reps e/s X 3 sets. 3B: KB: Pullover: 12kg X 15 reps (not filmed) 4A: Tricep Push Ups: iso hold X 8 reps X 3 sets. These felt hard today! 5A: FB: Passover: 12 reps X 3 sets. 5B: KB Swings: 16kg X 30 reps X 3 sets. . I felt strong in : Bottom’s Up Squat, Reverse Burpee + Inchworm Push Up, Bent Over Row, Hamstring Curls and Kettlebell Swings (for 30 reps, this is where I fatigue fast!). This is HOW I enjoy my training. Seeing and EXPERIENCING my progress, is what #keepsmecomingback  👌😉😜 How about you? What keeps you motivated when you don’t want to? 🤔 What results/achievements are YOU getting? #consistencyiskey  to achieving continual #results  . 🤓 I hope you had a great Tuesday Team! Goodnight 😘 #coaching  #movementcoach  #strength  #strengthtraining  #lifting  #functionalstrength  #bottomsupsquat  #trxinvertedrow  #reverseburpees  #variation  #inchwormpushups  #triceppushups  #fitballpassovers  #fitballhamstringcurls  #kettlebellswings  #whatdidyoudotoday  #howdidyoufeel  #anymovementisbetterthannomovement  #onehouraday  #smallpricetopay  #exerciseendorphins  #stressrelief  #bethebestyoucanbe  #wellbeingwarrior  #lifestylecoach  #progressoverperfection 
Hey Team! How was your day? What was the best thing that happened today? 🤩 .
Did you #maketime for your workout today? If yes, what did you do? Remember #anymovementisbetterthannomovement ⭐️.
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Today is my #dayone with a few changes to reflect my improved strength and fitness. I’m reducing my program down from 4 days to three and adding an extra block of work to each day. I’m permanently programming a rest day in, so I’m fresh for my Clean and Presses the next day. 🔥😁
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My new #dayone :
1A: Bottoms up Squat
1B: TRX Body Rows 
2A: Reverse Burpee into Inchworm push up.
2B: BB Bent Over Row
3A: KB S/L Deadlift into C&P
3B: PW Pullovers
4A: Tricep Push Ups 
4B: FB Passover
5A: FB Hamstring Curls
5B: KB Swings -full range + lots of reps.
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What did you do for your workout today? 🤓
How are you going with your workouts? Are feeling inspired or unmotivated? .
If unmotivated, try updating your program, sometimes that’s all you need. Plus, if you’ve been training at least twice a week to three times a week and it’s July, you need a program change up! 😎Get a #coach tell them your goals and trust them. If they are #worthit , they won’t let you down ⭐️👌 #coaching #strength #movementcoach #lifting #bottomsupsquat #trxbodyrows #reverseburpeevariation #bentoverrows #singlelegdeadlift #variation #pullovers #triceppushups #fitballpassovers #fitballhamstringcurls #kettlebellswings #onehouraday #smallpricetopay #routinechangeup #whendidyouchangeyours #getacoach #breakplatues #wellbeingwarrior #lifestylecoach #progressoverperfection
Hey Team! How was your day? What was the best thing that happened today? 🤩 . Did you #maketime  for your workout today? If yes, what did you do? Remember #anymovementisbetterthannomovement  ⭐️. . Today is my #dayone  with a few changes to reflect my improved strength and fitness. I’m reducing my program down from 4 days to three and adding an extra block of work to each day. I’m permanently programming a rest day in, so I’m fresh for my Clean and Presses the next day. 🔥😁 . My new #dayone  : 1A: Bottoms up Squat 1B: TRX Body Rows 2A: Reverse Burpee into Inchworm push up. 2B: BB Bent Over Row 3A: KB S/L Deadlift into C&P 3B: PW Pullovers 4A: Tricep Push Ups 4B: FB Passover 5A: FB Hamstring Curls 5B: KB Swings -full range + lots of reps. . What did you do for your workout today? 🤓 How are you going with your workouts? Are feeling inspired or unmotivated? . If unmotivated, try updating your program, sometimes that’s all you need. Plus, if you’ve been training at least twice a week to three times a week and it’s July, you need a program change up! 😎Get a #coach  tell them your goals and trust them. If they are #worthit  , they won’t let you down ⭐️👌 #coaching  #strength  #movementcoach  #lifting  #bottomsupsquat  #trxbodyrows  #reverseburpeevariation  #bentoverrows  #singlelegdeadlift  #variation  #pullovers  #triceppushups  #fitballpassovers  #fitballhamstringcurls  #kettlebellswings  #onehouraday  #smallpricetopay  #routinechangeup  #whendidyouchangeyours  #getacoach  #breakplatues  #wellbeingwarrior  #lifestylecoach  #progressoverperfection 
Managed my workout & survived woohoo Making my comeback from a shitty week 💪Started with Bret Contreras Glute workout from his Strong Curves book. Threw in some lightweight deadlifts with the intention of training my body to lift with some thoracic flexion, then finished off with some Fitball Hamstring Curls. Pretty knackered by this stage, & 3 sets of 20 hurt like a mother 😁 #hamstrings #hammys #hamstringcurls #fitballhamstringcurls #homegym #femaleflexibledieters #glutes #bretcontreras #girlswholift #girlswithmuscle  #fitness #fitmum #fitover40 #fit_40_club #femaleflexibledieters #iifym #iifymgirls #exercise #happy #isurvived
Managed my workout & survived woohoo Making my comeback from a shitty week 💪Started with Bret Contreras Glute workout from his Strong Curves book. Threw in some lightweight deadlifts with the intention of training my body to lift with some thoracic flexion, then finished off with some Fitball Hamstring Curls. Pretty knackered by this stage, & 3 sets of 20 hurt like a mother 😁 #hamstrings  #hammys  #hamstringcurls  #fitballhamstringcurls  #homegym  #femaleflexibledieters  #glutes  #bretcontreras  #girlswholift  #girlswithmuscle  #fitness  #fitmum  #fitover40  #fit_40_club  #femaleflexibledieters  #iifym  #iifymgirls  #exercise  #happy  #isurvived