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  • rachell_price
    Rachel Price | Fitness Coach
    @rachell_price

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‼️ REAR DELTZZ ‼️
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Do you prioritize rear delts in your shoulder lifts ❓ You should be! Here’s why 👇🏼 Strong rear delts will: -
💥 Improve posture & shoulder health 💥 Build a bigger bench press (men 😉) 💥 Improve aesthetics- that cap life 🙌🏼
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Don’t forget to double tap 💜 and Save for later! -
1️⃣ Bent Rear Delt Row 
2️⃣ Rear Delt Lateral Raise (Hand Switch) 
3️⃣ W Raise 
4️⃣ Standing Rear Delt Row (Straight Bar)
‼️ REAR DELTZZ ‼️ - Do you prioritize rear delts in your shoulder lifts ❓ You should be! Here’s why 👇🏼 Strong rear delts will: - 💥 Improve posture & shoulder health 💥 Build a bigger bench press (men 😉) 💥 Improve aesthetics- that cap life 🙌🏼 - Don’t forget to double tap 💜 and Save for later! - 1️⃣ Bent Rear Delt Row 2️⃣ Rear Delt Lateral Raise (Hand Switch) 3️⃣ W Raise 4️⃣ Standing Rear Delt Row (Straight Bar)
💪🏼💪🏼 PULL DAY 💪🏼💪🏼
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Yesterday was high carb day soooooo a heavy Pull lift was absolutely necessary 😅 My lats were on 🔥 after this one 💀 I made sure to really squeeze and hold the rep for maximum muscle recruitment 🤗
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Don’t forget to double tap ❤️ and Save for later! -
1️⃣ Landmine Row 
2️⃣ Hex Bar DL
3️⃣ Wide Grip Lat Pull 
4️⃣ Underhand Lat Pull 
5️⃣ Wide Grip Seated Row -
Happy Weekend fam 😍🎉🙌🏼 This week was insane, so stoked to do absolutely nothing (beside lift) for the next two days 😜
💪🏼💪🏼 PULL DAY 💪🏼💪🏼 - Yesterday was high carb day soooooo a heavy Pull lift was absolutely necessary 😅 My lats were on 🔥 after this one 💀 I made sure to really squeeze and hold the rep for maximum muscle recruitment 🤗 - Don’t forget to double tap ❤️ and Save for later! - 1️⃣ Landmine Row 2️⃣ Hex Bar DL 3️⃣ Wide Grip Lat Pull 4️⃣ Underhand Lat Pull 5️⃣ Wide Grip Seated Row - Happy Weekend fam 😍🎉🙌🏼 This week was insane, so stoked to do absolutely nothing (beside lift) for the next two days 😜
🔥🔥 Lower Body 🔥🔥
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Happy Thursday (Almost Friday) 🎉 Here’s a Kettlebell only leg circuit 🙌🏼 Took about 45 minutes and I left the gym feelin like I got a killller workout in 😅
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Don’t forget to double tap 💛 and Save for later! 🤗
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1️⃣ Narrow > Wide RDL 
2️⃣ Static Lunge 
3️⃣ Curtsy Lunge 
4️⃣ Swing 
5️⃣ Jumping Squat
🔥🔥 Lower Body 🔥🔥 - Happy Thursday (Almost Friday) 🎉 Here’s a Kettlebell only leg circuit 🙌🏼 Took about 45 minutes and I left the gym feelin like I got a killller workout in 😅 - Don’t forget to double tap 💛 and Save for later! 🤗 - 1️⃣ Narrow > Wide RDL 2️⃣ Static Lunge 3️⃣ Curtsy Lunge 4️⃣ Swing 5️⃣ Jumping Squat
🔥🔥 Back Werkk🔥🔥 -
So busy I’m feelin like a chicken with its head cut off this week 💀 but somehow managing to get all the things done 🤷🏼‍♀️🤣
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Needed a gooood pull sesh to release stress and get the endorphins flowing again 🙌🏼😅 Soo looking forward to a mini getaway to AZ this weekend 🌵☀️
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Don’t forget to 💗 and Save for later! -
1️⃣ Overhand > Underhand Pendulum Row 
2️⃣ Lat pull 
3️⃣ Single Arm Pullover 
4️⃣ Shotgun Row -
Happppppy Humpday humans🐫🤗
🔥🔥 Back Werkk🔥🔥 - So busy I’m feelin like a chicken with its head cut off this week 💀 but somehow managing to get all the things done 🤷🏼‍♀️🤣 - Needed a gooood pull sesh to release stress and get the endorphins flowing again 🙌🏼😅 Soo looking forward to a mini getaway to AZ this weekend 🌵☀️ - Don’t forget to 💗 and Save for later! - 1️⃣ Overhand > Underhand Pendulum Row 2️⃣ Lat pull 3️⃣ Single Arm Pullover 4️⃣ Shotgun Row - Happppppy Humpday humans🐫🤗
💪🏼💥 SHOULDER WORKOUT💥💪🏼
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I was pressed for time today so I stuck with the basics 🙌🏼 I’ve been loving barbel training, this one had my shoulders burning from all angles 🔥🔥🔥
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Don’t forget to double tap 💗 and Save for later! -
1️⃣ Overhead Press 
2️⃣ Upright Row 
3️⃣ Rear Delt Row 
4️⃣ Landmine Single Arm Press
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Hope your all having a good weeeek💛
💪🏼💥 SHOULDER WORKOUT💥💪🏼 - I was pressed for time today so I stuck with the basics 🙌🏼 I’ve been loving barbel training, this one had my shoulders burning from all angles 🔥🔥🔥 - Don’t forget to double tap 💗 and Save for later! - 1️⃣ Overhead Press 2️⃣ Upright Row 3️⃣ Rear Delt Row 4️⃣ Landmine Single Arm Press - Hope your all having a good weeeek💛
🍑🔥 Glutes and Hamstringz 🔥🍑
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2️⃣ tips for growing the buns: -
👉🏼Hypertrophy train!!! Lift until that a$$ is shaking, aching, hurtin soo goood 😜💀 -
👉🏼 EAT !!!! Carbs and protein 🍌🍖🍠 Around your workout 🍽 Not only do your muscles need fuel, they need replenishment! -
Could hardly sit in the car after this one 😫😅 Don’t forget to double tap ❤️ and Save for your next 🍑 day! -
1️⃣ Sumo RDL 
2️⃣ Sumo Squat 
3️⃣ Bosu Glute Bridge 
4️⃣ Bosu Glute Bridge (One Leg Forward) 
5️⃣ Bosu Frogger
6️⃣ Adductor (Elevated) 
7️⃣ Reverse Adductor -
Now taking online clients😃 Apply on my website, link is in my bio! 💛
🍑🔥 Glutes and Hamstringz 🔥🍑 - 2️⃣ tips for growing the buns: - 👉🏼Hypertrophy train!!! Lift until that a$$ is shaking, aching, hurtin soo goood 😜💀 - 👉🏼 EAT !!!! Carbs and protein 🍌🍖🍠 Around your workout 🍽 Not only do your muscles need fuel, they need replenishment! - Could hardly sit in the car after this one 😫😅 Don’t forget to double tap ❤️ and Save for your next 🍑 day! - 1️⃣ Sumo RDL 2️⃣ Sumo Squat 3️⃣ Bosu Glute Bridge 4️⃣ Bosu Glute Bridge (One Leg Forward) 5️⃣ Bosu Frogger 6️⃣ Adductor (Elevated) 7️⃣ Reverse Adductor - Now taking online clients😃 Apply on my website, link is in my bio! 💛
I ❤️ dressing up. Especially when it’s for fooood 🍽🍷🙌🏼 #dinnatime 😋
I ❤️ dressing up. Especially when it’s for fooood 🍽🍷🙌🏼 #dinnatime  😋
Happy Saturday Loves 🌈☀️
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After a rainy week, we’re back to 70 and sunny here in SoCal 🤣🙌🏼 #grateful -
This HIIT circuit was a killlllerr🔥💀🔪 I’ve been doing these 2x/ week in order to challenge my agility, and improve my conditioning 😅
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Don’t forget to double tap ❤️ and Save for later!
Happy Saturday Loves 🌈☀️ - After a rainy week, we’re back to 70 and sunny here in SoCal 🤣🙌🏼 #grateful  - This HIIT circuit was a killlllerr🔥💀🔪 I’ve been doing these 2x/ week in order to challenge my agility, and improve my conditioning 😅 - Don’t forget to double tap ❤️ and Save for later!
💀💀 Issa Leg Day Killlla 💀💀
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High volume, struggle sesh 😜 I don’t count my reps 🚫 I push myself until it burns so badly, I don’t think I can do another.  Then I do 3-5 more 🤣🤷🏼‍♀️
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The last few reps of the exercise are the most important! I challenge you to break outside of the rep scheme habit & burn it out 🔥
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❤️ and Save for your next leg day 🍑
1️⃣ RDL w/ 3 Second Pause 
2️⃣ Single Leg RDL 
3️⃣ Sumo Squat > Jumping Squat 
4️⃣ Bulgarian Split Squat 
5️⃣ KB Swing Burnout (10 x 20) -
Now accepting online clients ‼️ Apply on my website, link is in my bio 🤗
💀💀 Issa Leg Day Killlla 💀💀 - High volume, struggle sesh 😜 I don’t count my reps 🚫 I push myself until it burns so badly, I don’t think I can do another. Then I do 3-5 more 🤣🤷🏼‍♀️ - The last few reps of the exercise are the most important! I challenge you to break outside of the rep scheme habit & burn it out 🔥 - ❤️ and Save for your next leg day 🍑 1️⃣ RDL w/ 3 Second Pause 2️⃣ Single Leg RDL 3️⃣ Sumo Squat > Jumping Squat 4️⃣ Bulgarian Split Squat 5️⃣ KB Swing Burnout (10 x 20) - Now accepting online clients ‼️ Apply on my website, link is in my bio 🤗
‼️ BACK DAY ‼️
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It’s time to build the back 💪🏼😅 I dedicate an entire day to back (2x/ week) because who doesn’t love a little V Taper 😜 -
On a more functional level though, a strong back helps support good posture, and prevent injuries 🙌🏼
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👉🏼 PS... When rowing from the ground, I always incorporate a deadlift in order to keep the Glutes firing, and take tension off the low back 🔥🔥🔥
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Don’t forget to double tap 💗 and save for later! -
1️⃣ Deadlift > Row 
2️⃣ Push-up/ Plank > Row 
3️⃣ Cable Pull Over (Wide Grip) 
4️⃣ Wide Grip Rear Delt Row (Elbows Out)
‼️ BACK DAY ‼️ - It’s time to build the back 💪🏼😅 I dedicate an entire day to back (2x/ week) because who doesn’t love a little V Taper 😜 - On a more functional level though, a strong back helps support good posture, and prevent injuries 🙌🏼 - 👉🏼 PS... When rowing from the ground, I always incorporate a deadlift in order to keep the Glutes firing, and take tension off the low back 🔥🔥🔥 - Don’t forget to double tap 💗 and save for later! - 1️⃣ Deadlift > Row 2️⃣ Push-up/ Plank > Row 3️⃣ Cable Pull Over (Wide Grip) 4️⃣ Wide Grip Rear Delt Row (Elbows Out)
💪🏼 BOULDER SHOULDERS 💪🏼
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This week is off to a CRAZY busy start... was happy to get an in an hour gym sesh 😅 #myescape 🙌🏼
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I did all of my exercises standing today for increased core & upper body activation 🔥
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💜 and Save for your next Shoulder lift 💥
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✨ Single Arm Shoulder Press ✨ Arnold Press ✨ Upright Row ✨ Lateral Raise (iso)
✨ Forward Raise (iso)
✨ Rear Delt Row -
I hope you guys all had an amazingggg Tuesday! 🤗
💪🏼 BOULDER SHOULDERS 💪🏼 - This week is off to a CRAZY busy start... was happy to get an in an hour gym sesh 😅 #myescape  🙌🏼 - I did all of my exercises standing today for increased core & upper body activation 🔥 - 💜 and Save for your next Shoulder lift 💥 - ✨ Single Arm Shoulder Press ✨ Arnold Press ✨ Upright Row ✨ Lateral Raise (iso) ✨ Forward Raise (iso) ✨ Rear Delt Row - I hope you guys all had an amazingggg Tuesday! 🤗
🍑🔥 Leg Day 🔥🍑
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 Want to burn fat and build your legs at the same time❓
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🙋🏼‍♀️ I rarely use machines, because full body movements like squats and deadlifts elevate the ❤️ rate and target so many more muscles in one movement than a machine 🙌🏼 -
💗, Save and try these on your next leg/ 🍑day! -
1️⃣ Sumo Deadlift 
2️⃣ Sumo 3/4 Squat (Squat-Come up 3/4- Squat- All the way Up) 🔥
3️⃣ 3/4 Hip Thrust
4️⃣ Jumping Bulgarian Split Squat 💀
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Now taking online clients 🙌🏼 Apply on my website, link is in my bio 💜
🍑🔥 Leg Day 🔥🍑 - Want to burn fat and build your legs at the same time❓ - 🙋🏼‍♀️ I rarely use machines, because full body movements like squats and deadlifts elevate the ❤️ rate and target so many more muscles in one movement than a machine 🙌🏼 - 💗, Save and try these on your next leg/ 🍑day! - 1️⃣ Sumo Deadlift 2️⃣ Sumo 3/4 Squat (Squat-Come up 3/4- Squat- All the way Up) 🔥 3️⃣ 3/4 Hip Thrust 4️⃣ Jumping Bulgarian Split Squat 💀 - Now taking online clients 🙌🏼 Apply on my website, link is in my bio 💜
Pullllllin on a Sunday 🙌🏼😅
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Such a good weekend recharging and preppin for the week to come 💃🏼 Needed a heavy Pull day to burn off last nights sweet potato fries 🤣🤤
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❤️ and save for your next Back day 💪🏼
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1️⃣ Rack Pull 
2️⃣ Underhand / Rear Delt Row
3️⃣ Tall Kneeling Reverse Face Pull 
4️⃣ Face Pull/ Pull Over 
5️⃣ Wide Grip Lat Pull -
Hope you all had an amazing weekend 😘🎄🙌🏼
Pullllllin on a Sunday 🙌🏼😅 - Such a good weekend recharging and preppin for the week to come 💃🏼 Needed a heavy Pull day to burn off last nights sweet potato fries 🤣🤤 - ❤️ and save for your next Back day 💪🏼 - 1️⃣ Rack Pull 2️⃣ Underhand / Rear Delt Row 3️⃣ Tall Kneeling Reverse Face Pull 4️⃣ Face Pull/ Pull Over 5️⃣ Wide Grip Lat Pull - Hope you all had an amazing weekend 😘🎄🙌🏼
Little bit of Christmas shopping & a lot of red wine 🍷🎁🎄🤷🏼‍♀️
Little bit of Christmas shopping & a lot of red wine 🍷🎁🎄🤷🏼‍♀️
💪🏼 ARMS ARMS ARMS BBY 💪🏼 -
SWIPE all the way thru to see my #FBF 3 year arm transformation 😅🙌🏼 -
Honestly... Drop sets have been key for my upper body muscle growth 🌱 -
A drop set is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight 💥🔥 I usually drop my weight 10-20 pounds, depending on how heavy the first set was 🏋🏼‍♀️
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I used drop set for all of the exercises below 👇🏼Also... all are on the cable for convenience and time saving 🕐
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1️⃣ Tricep Extension 
2️⃣ Reverse Tricep Extension 
3️⃣ Bicep Curl 
4️⃣ Reverse Bicep Curl 
5️⃣ Tricep Extension (Low Cable) -
Happy #FLEXFRIDAY fam 🤗
💪🏼 ARMS ARMS ARMS BBY 💪🏼 - SWIPE all the way thru to see my #FBF  3 year arm transformation 😅🙌🏼 - Honestly... Drop sets have been key for my upper body muscle growth 🌱 - A drop set is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight 💥🔥 I usually drop my weight 10-20 pounds, depending on how heavy the first set was 🏋🏼‍♀️ - I used drop set for all of the exercises below 👇🏼Also... all are on the cable for convenience and time saving 🕐 - 1️⃣ Tricep Extension 2️⃣ Reverse Tricep Extension 3️⃣ Bicep Curl 4️⃣ Reverse Bicep Curl 5️⃣ Tricep Extension (Low Cable) - Happy #FLEXFRIDAY  fam 🤗
💀 FULL KILLER LEG DAY 💀 -
Happy Friday eve friends 🙌🏼😅 I started this sesh with the Glute activation I posted last week 🤗 -
DONT FORGET to activate your glutes before every leg day- Especially if you have low back pain/ tension! -
💛, Save and lemme know you like it! -
1️⃣ Low Cable RDL 
2️⃣ Low Cable Squat 
3️⃣ Hip Thrust & Adduction (knees push out) 
4️⃣ Single Leg Focus Hip Thrust 
5️⃣ Smith Static Reverse Lunge 
6️⃣ Smith Static Curtsy Lunge -
Now taking online clients ‼️- apply on my website, link is in my bio 🤗
💀 FULL KILLER LEG DAY 💀 - Happy Friday eve friends 🙌🏼😅 I started this sesh with the Glute activation I posted last week 🤗 - DONT FORGET to activate your glutes before every leg day- Especially if you have low back pain/ tension! - 💛, Save and lemme know you like it! - 1️⃣ Low Cable RDL 2️⃣ Low Cable Squat 3️⃣ Hip Thrust & Adduction (knees push out) 4️⃣ Single Leg Focus Hip Thrust 5️⃣ Smith Static Reverse Lunge 6️⃣ Smith Static Curtsy Lunge - Now taking online clients ‼️- apply on my website, link is in my bio 🤗
🔥🔥 HIIT circuit 🔥🔥
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Burned more calories in this 30 minute circuit than 40 minutes on the stair master 🤦🏼‍♀️🤣
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Don’t forget to ❤️ and Save for later! -
1️⃣ 30 Seconds- Squat Jumps (30 second rest) 
2️⃣ 1 Minute- Squat Half Burpee
(30 second rest)
3️⃣ 1 Minute- Shuffle (30 second rest) 
4️⃣ 1 Minute- Squat Up And Over (30 second rest) 
5️⃣ 30 Seconds (each leg) Step Jump (1 minute rest) -
Repeat 3-4 🙌🏼😅💦
🔥🔥 HIIT circuit 🔥🔥 - Burned more calories in this 30 minute circuit than 40 minutes on the stair master 🤦🏼‍♀️🤣 - Don’t forget to ❤️ and Save for later! - 1️⃣ 30 Seconds- Squat Jumps (30 second rest) 2️⃣ 1 Minute- Squat Half Burpee (30 second rest) 3️⃣ 1 Minute- Shuffle (30 second rest) 4️⃣ 1 Minute- Squat Up And Over (30 second rest) 5️⃣ 30 Seconds (each leg) Step Jump (1 minute rest) - Repeat 3-4 🙌🏼😅💦
How do you progress your workouts? 💪🏼
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One easy way to shock the muscles without adding a ton of weight is to PAUSE 🕐 at the bottom of your rep (time under tension) -
The use of a brief pause (1-3 seconds) can strengthen weak parts of specific ranges of motion 😅 Pausing is also a great learning tool to master technique 🏋🏼‍♀️
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❤️, Save and TRY these pause variations on your next lower body day 🙌🏼
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1️⃣ Pause Squat 
2️⃣ Pause RDL 
3️⃣ Pause Glute Bridge 
4️⃣ Pause Static Lunge
How do you progress your workouts? 💪🏼 - One easy way to shock the muscles without adding a ton of weight is to PAUSE 🕐 at the bottom of your rep (time under tension) - The use of a brief pause (1-3 seconds) can strengthen weak parts of specific ranges of motion 😅 Pausing is also a great learning tool to master technique 🏋🏼‍♀️ - ❤️, Save and TRY these pause variations on your next lower body day 🙌🏼 - 1️⃣ Pause Squat 2️⃣ Pause RDL 3️⃣ Pause Glute Bridge 4️⃣ Pause Static Lunge