#hamstrings today 💪🏽💪🏽👍🏽 took a full week off of all training except just some light hiking. Wow!! I feel #brandnew ❤️❤️❤️ was so strong!! I let my mind and body rest. No stress in the rest either...remember even the things that are “good” for us can become bondage we are not careful. I have leanerrd Listen to my body... even more so the Holy Spirit... I make plans but allow Him to order my steps. #restisaweapon#jesus#faith
You don't need to be in pain to look after your body. Prevention is better than cure. Do you want more flexibility and better performance? Here's the solution 👇🏼------------------------------------------------------------------------------------------ Great treatment with @ryanoshaughnessy_ . Ryan had no major pain, only tightness and stiffness through his lower back and hamstrings when doing stiff legged deadlifts. This meant he wasn't working through his full range of movement. He's currently in his first serious bodybuilding off season so over time the extra range of movement we created will translate to more gains as well as less chance of injury. In just 45 mins you can see we massively increased both Ryans range and quality of movement. He had never been able to touch his toes in his adult life, by the end of the session his hands were almost flat against the floor.
Book in and give your body the best environment for performance and recovery. You'll see and feel the difference after the first session ------------------------------------------------------------------------------------------ DM or WhatsApp me to book your treatment today #unlockyourpotential . My rate is £65 for 45 mins of high quality, hands on treatment. Don't waste your time or money on people who can't show you real results. I'm based 5 mins walk from East Croydon station. 18 mins (2 stops) from Victoria on the train. There's free parking outside for an hour
🏋️♀️ first session back after 15 days of zero weightlifting but living my best life 🇿🇦 I feel loads better physically and mentally and it's only having been away that I've realised I was in a robotic state with regards to training • tonight I did lower body excluding squats so focussing that little bit more on the movements I did do and man, it was tough but for the right reasons! Certain muscles I didn't feel working before but should have been - I certainly felt tonight. That mind to muscle connection is improving constantly with me now that I've dropped the ego and that physical rest was clearly needed for my body to operate properly 💯 I've a good feeling about training going forward, I just have to make sure I enjoy every session ❤ hammies still present tho 👀
The hamstring is a group of three muscles that run up the back of your thigh. Sports that involve a lot of sprinting or stop-and-start movement, like soccer and tennis, may cause tightness in your hamstrings. So can activities like dancing and running.
Keeping these muscles loose is important. Tight hamstrings may be more prone to strain or tearing. There’s also a difference between tightness and injury. If you feel pain in your hamstring, it’s best to see a doctor before attempting to treat your injury at home.
There are a number of exercises and stretches that you can do to help keep your hamstrings loose. It’s a good idea to warm up your muscles before stretching. Try taking a walk or doing some other activity so your muscles are warm.
Never stretch while you’re in pain or try to force a stretch. Breathe normally while doing stretching exercises. Try to incorporate hamstring stretches into your routine at least two or three days each week.
Heeeelllooooo! and goodbye from my hamstrings and glutes 🤭 This AM’s workout was rooooough though. The gym was pretty full but managed a good 40-minute, high-intensity workout! might take tomorrow off because i’m curious to see if more rest days will help my progress.
The full workout is below, give it a shot and let me know how dead you are 🥴
4x8/side hip thrusts
3 rounds: 15, 12, 10, 8 hip thrusts (wide, narrow, toes out stances, hold for as long as possible on last rep)
3x12/side alternating curtsy lunges
4x15 goblet squats
2x8/side single leg RDL (other leg resting on bench)
3x15 light, slow hamstring curls
(DISCLAIMER: all exercises sped up. App is SpeedPro)
💥WHY YOU HAVE "TIGHT" HAMSTRINGS💥
🦄The thing about tight hamstrings is, many times, they aren't really tight.
☕️Even if they FEEL tight, they're often being over stretched because you're standing like Kim K (pelvis tilting forward, low back arched, butt sticking out) which tugs on your hamstrings and stretches them further. This is one reason why people *think* they have tight hamstrings - because they feel tight, even though they're actually over stretched.
🦄In this case, the "fix" is not to stretch your hamstrings. That makes it worse. Instead, you want to focus on strengthening your abs and glutes because weakness in these two muscle groups (coupled with tight hip flexors) cause this whole mess of muggles to happen in the first place.
☕️There are many hundreds of spells and charms and exercises to strengthen your abs and glutes. The simplest and, arguably most effective, being planks and glute bridges. Do these daily (twice daily, if you can) for 1-3 sets of 15-30sec planks and 8-12 glute bridges. As you get stronger, progress to more challenging variations of each (single leg planks, single leg glute bridges, etc).
🦄Important to note, this does not apply to everyone. Some people really do have "tight" hamstrings. Many men, for example, just have terrible mobility and would do well to stretch their hamstrings daily. But many athletes and women fall into this "Kim K Posture" (Anterior Pelvic Tilt) and relentlessly try to stretch their hamstrings but never make much headway and this is exactly why --> their hamstrings aren't tight, they're actually over stretched.
🙏❤ I know I said it yesterday but, if you missed it, I’m posting *a lot* on my YouTube channel and it would mean so much to me if you followed me there and turned on the notifications (link in bio). I’ll be giving free T-shirt’s/tank tops/etc to people who subscribe and comment on vids but, either way, I’m putting a ton of effort into my content there and I really think you’ll like it. I hope you will. If you don’t, unsubscribe and call me a muggle. I won’t be offended.
❤️Love you :)
ATTENTION TO MY ASS. Gals, for real. I've realized that this position can make everyones ass look big & round. This position was so hard to achieve that my back almost snapped. Non of these gymrats, including me, don't look like this irl. Just to clear this out. Not everyone understand this and they compare themselfs to others girls. I sure did that myself and I sometimes still do. Why? Worthless. You are you and your 🍑 is great in any shape. And also remember that you are much more than just a piece of meat 🤪
Kinek mi a kedvenc lábgyakorlata? 👟 🏋️♂️😃
Nálam az egyik favorit a mérlegállás. Jó néhány izomcsoportot bekapcsol. Elsődlegesen a combhajlítókat célozza, de a farizmokat is kiválóan formálja. Javítja a koordinációt, közben pedig az egyensúly kialakítása során a törzsizmokat és a lábszár izmait is alaposan megdolgoztatja. Ráadásul bárhol végezhető! 😊
Measure your progress with pure strength and consistency 🧞♂️🧞♂️🧞♂️
-💥notice I am placing my heels on the 10 lb plates in order to give me not only a solid base, but more of a stretch on the Hamstring for optimum gainz 💫
More glute supersets for your Friday!
🔅toe elevated RDLs X 8 reps
🔅Bulgarian split squats X 8 each leg
For the RDLS focus on using your hamstrings to lift the weight keeping your core right and back flat. The toe elevation helps create more length in the hamstring, getting deeper into the muscle! Form is extra important in this exercise! 🍑💪🏼🎂
This exercise is amazing medicine for high hamstring tendinopathy! "Tendi....what?!" You know that pain at the top of your hamstring near your sit bone that makes the whole back of the thigh feel extremely tight and painful? It has become so common in yoga it's referred to as 'yoga butt.' It's an irritation of the hamstring tendon caused from overuse or over stretching and is literally a HUGE PAIN IN THE BUTT. *One of the benefits of working with me is my physical therapy background. I can help you move out of pain! *New east side options coming soon 😁
Wanting the Outcome and not Process #transformationtuesday
A bird does not hatch out of its egg and immediately starts to fly. A pride of lion will not wake up with the power to bring down a 13,000-pound elephant overnight. A baby does not wake as a new born and starts walking. You will not go from being extremely tight in your hips to full splits after 1 week, 1 month and some 1 year of stretching. You will not lose 100 pounds in one week, when it took you years to gain that extra weight. Did you go from learning time tables immediately to calculus? Will you go from bench pressing 100 pounds to 200 in one week? Should it really take 1 hour of trying handstands before you will be great at it? Do you start at the top or the bottom and work your way up? This is why a process is a process. With any process, you will not get there overnight and will require a lot of time and practice. There is a saying that goes like this, “When you are worried about how long it’s going to take, then you don’t really want to learn because you are worried about how long it’s going to take.” What does this mean? This means when it’s really something you want to learn, conquer, achieve, you should ride the waves and enjoy the journey. In the beginning stages of your journey you will learn so much. Your brain will constantly think and process. You will be so anxious to try it again and again. Some nights you might not sleep. You will be excited to grow. Do you want that to go away fast? One day, you will have that outcome if you stay with it. After the outcome, you will probably be on to something else and you will not be as excited about it anymore. (For most, not all.) You will just be able to do it and not think about it. That journey to that one thing you wanted is over, unless you decide to keep an open mind and keep improving. You rushed to get there and now it’s over. Never let the journey end, keep growing. I still get excited about getting upside down and deepening my flexibility. I don’t want the journey to end. You can never learn too much. You stop growing the moment you think you know everything. #keepgoing
We progressed from double to single leg deadlifting in our last video. We’re continuing to progress with our hamstring and posterior leg muscle strengthening and stability with the following exercises.
1. Single Leg Deadlift
2. Single Leg Deadlift on bosu ball.
Try performing these exercises correctly before adding any weights.
Comment below what you would like to see in our upcoming videos.