Hey everyone! I hope the start to your week was peaceful☺️
I wanted to make an instructional video on how to do kickbacks, since these are VERY commonly does wrong. SO here we go!!!
-Do not lean very fad over. The goal here is to get good contact with the glutes my contracting them. If you lean over, you are extending your hips and lower back, and therefore your glutes as well.
-Start with a bent knee and kickback by straightening the leg. Your leg should NOT be straight the whole time (unless you wanna only hit hour hamstrings?)
-The little bounce is okay but try to keep your body still. Sorry ‘bout this, I filmed my last set😅
-Most importantly, KEEP THOSE ABS ENGAGES!!! You can easily hurt your back if you don’t keep this controlled. -
So go out and try it on your next leg day😜 Happy kickbacking!!
Took a week off after my triathlon and now back at it. I’ve kinda lost my mojo lately so this is my start to getting it back💪🏻 My half marathon is in less than 5 weeks away so it is ‘10k Monday’ today on the treadmill because the smoke outside from the wildfires is too bad🔥💨 P.S. new shoes worked out splendidly 👍 I didn’t realize I’d worn my other ones out so much🏃♀️
Time under tension..... What is it? What can it do for you? 🤔
Time under Tension (TUT) is the amount of time that your muscle is put under strain during a set. Timing your sets to last between 30-40 seconds is optimum for muscle growth. Putting your muscle under longer amounts of stress increases muscle breakdown and therefore technically results in more muscle mass (with proper nutrition to rebuild 😜).
So do I just crank out 50 reps every set to meet the 40 seconds goal? No. Quality counts. Maintain a steady tempo and quality form. I usually like to focus on the eccentric movements to keep tension the entire time.
What does this mean for your workouts? Don’t think about having to time every single set. Sure, it may help you have an idea about how long/short your sets are, but that’s not the idea here. It is to keep the muscle under tension for a longer period of time to challenge it, break it down, and honestly keep your intensity high. Here I am showing a 4-second eccentric shoulder press (4x15). 💪🏼🔥
Just trying to fill out an XL t-shirt like @timlacerra. For real, my father aka pops aka Swole Senior aka the man was the first person to put dumbbells in my hands as a teenager, and now I’ve made a career in Health and Fitness. My dad will always be my #1 lifting partner, and we’re on the road to finally pass each other in weight. He’s on the way down, and I’m on the way up. Let’s go Pops, only single digits to go man!! Let me finally be heavier than you.. 🤣💪🏻
We are all one of a kind. Everyone is biologically unique, we are all different, so why would everyone settle for the same general workout program, pain management strategies, the same diet or even the same low standards for your health?
Most people are afraid to fail, so they don’t even try.
They want to be the best version of themselves.
They want to have confident, lose weight, build their dream booty, or feel sexy in lingerie or in a bikini,.
But they don’t begin because they don’t think they can do it.
They don’t think they can accomplish the workouts, stick to a plan, stick to their nutrition/diet, etc.
GIRL. YOU CAN DO THIS. I AM HERE TO HELP.
Let’s tackle this together. 👑💋👌🏽
LEG DAY DEAD DAY💀😩👍🏼🍑 big ol’ circuit when down today and I was sweatyyyyyyy! My favourite kinda post workout outfit 💁♀️ I’m just hanging out tonight and relaxing! Starting to think a whole lot about first year of uni coming up👀 ready but terrified! Anyone who has any tips or experiences that they wanna share it’d be GREATLY appreciated! Shoot me a dm or drop it in the comments ❤️💕