Full body Saturday training with Friendsgiving is more than necessary😈. Started it off with the ultimate posterior chain builder, the @bretcontreras1 special aka Barbell Hip Thrusts. Worked up to 585x6 after 3 sets of 6-8 of 455, 500, & 550. Feeling fantastic for the next week of foods. -------------------------
Squeezin' cheeks and building peaks. A great start to the weekend 😊.
It’s World Prematurity Day today so here’s to all the teeny babies born early pushing through to become strong boys and girls! They look so small and helpless when they are born before their time but they are so so strong and despite all the hurdles can become bigger and stronger than you would have imagined ❤️
GRABATE, OBSREVATE , CORRIGE Y AVANZA. .
Para mi es fundamental grabarme para ver mis errores; compensaciones, alturas,postura.. Que no te de vergüenza así es como se aprende.. a veces creemos hacerlo bien y resulta que llevamos meses haciéndolo mal.. con riesgo a lesionarnos.
Llevo 2 semanas con un programa nuevo #BootybyBret . Si todavía no conocéis a @bretcontreras1 aka "The glute guy".. a que esperas.
Es 1 programa de 4 semanas que renuevas mensualmente, enfocado a trabajo de fuerza 🍑 muy diferente a lo que hacía hasta ahora..resistencia. Un cambio, estímulos nuevos.. a ver que tal.. ya os contaré.. 😉.
Parte de mi entreno de hoy, enfocada en técnica, en cargas progresivas y no en números.
📽1 HP 3x8 60 kg (No PR)
📽 2 DL 3x3 30 Kg (No PR) -------
Bom dia. Sábado abençoado para nós 🙏
Leg unilateral, vídeo autoexplicativo. Treine com ajuda profissional. Bons treinos.
#Repost from @lu_coaching by @quicksave.app
Don’t do this on #legpress !☝🏼
|| Irgendwie habe ich mich gezwungen gefühlt, diesen #soundnichtso Post zu machen!🙈
Denn immer wieder sehe ich Videos von Mädels hier auf Instagram, die sich ganz (sorry) „krüppelig“ in die #beinpresse quetschen und sich seitlich mit einem Bein abstoßen - das Versprechen: Ultra super duper einfach oberkrasseste Monster-Booty-Übung🍑! Was sie aber nicht erwähnen ist, dass die Wirbelsäule und das Hüftgelenk die #übung nicht gerade so „cool“ finden. Denn aufgrund der schiefen und verdrehten Position stellt dies nur eine unnötige Belastung dar und noch viel „schlimmer“: einen ganz besonderen Benefit hat diese Variante absolut null, im Gegenteil❗️
💡Stattdessen einfach ganz normal bzw. neutral einbeinige Beinpresse ausführen oder mehr #kniebeugen und #hipthrusts machen.
Und denkt immer daran: nicht alle Übungen, die specialmäßig aussehen, bringen auch specialmäßig was!🤓
ℹ️ Einen Guide zur optimalen Übungsausführung findet Ihr auf meiner Website: www.lu-coaching.de
My last session before next Saturday’s charity deadlift AMRAP comp to raise awareness & funds for mental health issues. Today was light & marks both a successful prep that kicked off 23 September (9 weeks now, 10 next Sat) & a dedicated light training block of 5 weeks prior to this. I ask my clients to be patient on the gym floor & although there’s a lot of me that wants to lift something heavy & set PR’s, that’s not what the last 3.5 months have been for. Patience & delayed gratification > instant Insta glory - I’m looking forward to next weekend.
𝒹𝑜𝓃’𝓉 𝒿𝓊𝓈𝓉 𝑒𝓍𝒾𝓈𝓉, 𝓁𝒾𝓋𝑒 🌻
• ᶠᵒˡˡᵒʷ @jjungkookiesnmilk ᶠᵒʳ ᵐᵒʳᵉ 🌻
•— I’m so sorry for what happened, I know a lot of you were confused and stuff. I’m back so no worries! Thank you for the people who were there for me the entire time, I love you 💖💜💙
•— 𝓕𝓸𝓵𝓵𝓸𝔀 the people who are tagged, if you want to be part of the tag list,you also have to be following me. DM me “💜🌻” and I’ll know 😇 or you no longer want to be apart of it, just let me know, no hard feelings 😌
•— ALSO IF YOU DON’T LOVE “BOY IN LUV” WE CAN NOT BE FRIENDS LMAO IF YOU DONT LIKE BTS OLD SONGS WELL GUESS WHAT, FRIENDS= NOT WITH YOU PERIODTTT 🤧😂
Even the men are after their booty gains with our @fitbootybands 🍑 🔥
The booty burn is happening all day everyday, get your Fit Booty Band Set that comes with ALL THREE levels to help you reach your goals 💪
📷 @biotunechiropractic showing us his glute bridge banded abductions 🍑 #fitbootybands#bandedglutebridges#fbbworkouts
Abs today! I was so amped to be home and to go on my favorite runs everyday but the air quality in California right now is awful. Being outside for a day = smoking 17 cigs so I’m laying low.
Usually hate doing abs but these 4 moves aren’t half bad.
I haven’t posted a workout in a long while- so decided to share with y’all today’s leg workout! Well-I say legs- but what I mostly mean is glute/hams. Because- I mean- are there really any other lower body muscles that as as important ? 😉. And let me tell y’all- these were “brownie gains” because if you saw my story the other day- I posted a hypothetical question about brownies, which in turn made me HAVE to make them 2 days later 🤷♀️🤣. I mean- it HAD to do it! .
Here’s what I did today.... may not seem like much in writing but damn 💀 💀 🔥!!
5 x 15 wide leg pause squat (pause 3
Seconds) - 135lbs (not recorded) SS immediately with 15 plyo jump lunges
5 x 12 wide leg squat pulses (ouch!)
6 sets heavy hip thrusts - 155 x 12, 195x 8, and the last 4 were all 225lbs x 8
4 x 12 T Bar sumo squat to RDL (1 of each = 1 rep) - these were pretty heavy too had 70lbs on the t bar
4 x 12-15 Hamstring curl ss with glute high kick back machine
. (Tip On glute kickback machine- don’t go as heavy as you can push with these if you aren’t feeling it in your glute. I CAN push 95lbs on here but I can feel my quad take over some when I do. I don’t want to work my quad, I want to work my glute so I lowered it to 75lbs to where alllll the burn and the contraction was in that 🍑 !) .
Hope you all have a wonderful weekend... 🤩😎🥳
Sticking with the original fundamentals of body building/power lifting is essential. But how boring is it to do the same exercises and movements over and over. I try to get creative with exercises to make things a lil fun. Hips stability/mobility/strength have a HUGE factor in our life’s. Even if you don’t get gainz.
I mixed #Squats with #hipthrusts to get some booty gains, and strengthen my hip mobility which helps with stronger squats and deadlifts. Squeezing the cheeks for a 1-5 sec pause, and high reps on this one for higher blood flow and muscle contractions.
@smith.julian got any tweaks?🤔🤔 #BodyBuilding#GainzTrain#LegsDay#GetFreaky#BootyGainz
Today was an extremely exhausting day with a 9 hour shift from 7am, then a seminar, then a group project meeting , then swimming training, So I was quite dead by the time I got to the gym this evening. ** paused squats
4*4@8 which is usually 95kgs But Today I could only do 85kgs:(( **tempo #benchpress
4*5@7 42.5kgs. ---
@wm_powerlifting West Midlands Comp is in two weeks and I am Very excited/scared for and of it 🙈😬💯 ---
After #gymselfie because I forgot to take one when I was waddling out if the gym 😂 the single leg hip thrust that I added to my workout are killer! My form still isn’t very good when I do them (especially during supersets!)
Follow @jhmathisen and @mens_fitness_motivations for a shoutout! Comment below when done!👇🏾💪
Comment also 3 friends for a higher chance to win!
Bartender, I asked for a double 🤙🏼
📸 by @stevebitanga
Kicked today off with a hard hitting leg day after shoveling snow all day yesterday 🌨☃️
🌟Warm up: RB crabwalk 2x10/ea ss RB squats 2x20
🌟Hip thrust 1x15 light weight, 1x15 medium weight, 3x12 heavy
🌟Pulse lunges 4x12 progressively getting heavier
🌟Straight leg deadlifts 3x12 🌟Cable kickback 4x15 ss cable side lunge 4x12
🌟RB KB crabwalk 3x12 ss RB pulse squats 3 pulses 3x10
🌟Finisher: bench leg/hip hyperextensions (not sure proper name but I think that’s it) 3x20 ss 3x15 DB frog pumps
Loved this single leg hip thrust from the other day! Anyone can do this just using your body weight ! Elevating your legs almost even with the bench like this gives you a little more range of motion and really targets each leg individually 👌🏻👌🏻💪🏻💪🏻 #MyGreatLIFE#gym#workout#bootybuilding#hipthrusts 🍑🍑
💥FIRE BOOTY/LEG WORKOUT💥
I literally had to check if my booty was still there by the end of this workout because it felt like it fell off on the gym floor!💦😅 It was THAT killer! Hit that Save button to have for your next lower body sesh!
◾Back Squat Mechanical Drop Set- 3x6 full squats straight into 10-15 box squats
◾Hip Thrusts- 3x5 (HEAVY with 1-2 second hold at top)
◾Deficit Kettlebell Sumo Deadlift
◾Cable Side Squat- 3x15 on each side
◾Abductor- 3x35 (going light and pumping them out)
Rocking my favorite @workoutglove! You never will see me without these bad boys on!
Use my discount code: ➡️ASHLEYFIT⬅️ to save some good old Monnayyyy hunnnayyy!!💰😘💕
Link in BIO❤
Song by: @sabrinacarpenter bad times #empowerwomen
Late post 🤷🏼♀️ oops haha leg day two days ago with my boyfriend @rutcal09 then the day after we helped @tombaughjennifer move 😂💀 I wanted to do hip thrusts but I forgot my bar bell pad at home (again 😅) so I improvised with the leg extension machine. The seat is non-adjustable and I wasn’t a fan of the weight digging into my belly, but I did get a great booty burn out of it 🔥 Two PR’s on deadlifts; 155x5 and 165x2 (I could’ve done 3 reps but I stopped. Dang it!) Not on video, but I also did some glute focused pulse squats, bulgarian split squats, curtsy lunges, seated hamstring curls and calf raises. Woohoo now I need a wheel chair 😂