SIDE BOOTY WERK🍑
Here’s some staple moves that will fight the hip dips ❌
Your glutes are made up of 3 muscles- so these specifically target the Glute medius, or “side booty” 😈
1️⃣ (4 x 10) Sumo Deadlift
2️⃣ (4 x 15) Hip Thrust- Toes pointed inward!
3️⃣ (4 x 20) Froggers
4️⃣ (4 x 12) Curtsy Lunge 👉🏼 Don’t forget to double tap 💗 & try these on your next 🍑 day 🤗
I’ve never experienced anything as rewarding as competing 🏆
The grind, the grit, early mornings and late nights 🌗
Realizing how every single session counts 👌🏼 It’s all so worth it in the end 🌟
In love with this process 😍 And SO happy to be at it again 😈🔥
PREP DAY 1 😱🤣🙌🏼
I’m so excited to be jumpin on the prep train once again.
My body is rested, my mind is ready and my soul is on FIYAAA 🔥
After taking quite a bit of time off of prepping and competing- I realized what I did and didn’t want this time around.
1️⃣ A coach: After Prepping myself for multiple shows in a row, I quickly realized I was running my body into the ground. I couldn’t trust my own instincts, and therefore took an all or nothing approach. This time around I am going to use a coach and trust their approach. I have decided to go with team @eliteaestheticsaz
2️⃣ Healthy Relationship with Food: after being in a calorie deficit for over a year (yeah I know INSANE) I developed a very unhealthy eating pattern. I would find myself binging on foods that I didn’t even like, which led to me to do an excess of cardio in order to balance it all out. I was literally running circles around myself. 👉🏼 Having coach is behind me will help me to trust the process And help heal my relationship with food. IM SO EXCITED to update you guys throughout the process. I plan to go for an entire season, so this is just the beginning 😅 Happy Monday guys!!!
WHY single arm/ leg training?! 💪🏼
1️⃣ Increased core stability
2️⃣ Increased time under tension
3️⃣ Increased limb control
4️⃣ Balanced muscle growth
Try these on your next upper body day ⏭
🔹 Kneeling Single Arm Lat Pull
🔹 Single Arm Cable Pullover 🔹 Single Arm Lat Pull
🔹 Single Arm Row (High Pull)
🔹 Single Arm Row (Low Pull)
Happy 26th Birthday to my brother and very best friend 🎈🎉
I cannot believe it’s been 14 months since you joined the Lord in heaven. Most days I’m in denial, others I’m broken, and some I smile in memory of you.
I wish I could just have one more day thrift shopping with you, one more in n out meal, one more family trip.
I miss your laugh, your ridiculous jokes and your carefree personality.
There will always be a place missing in my heart- Nothing will ever be the same without you.
I know your smiling down on us today in paradise 💙
FULL BODY FRIIIIDAY Eyyyy👏🏼
Alllllll you need is a squat rack for dis one 😏 Super easy set up... and definitely effective AF 🔥
1️⃣ Renegade Row
2️⃣ Conventional Deadlift
3️⃣ Pause Squats
4️⃣ Shoulder Press
5️⃣ Upright Row
Swipe ⏭ & Save for some BOOTY BOOTY BOOTY & Hamstrings 😏🍑🔥😉👇🏼
1️⃣ Glute Activation- Side Steps
2️⃣ 3/4 RDL
3️⃣ 3/4 Sumo Squat
4️⃣ Curtsy Step Up
5️⃣ DB Hip Thrust
6️⃣ Single Leg Hip Thrust 👉🏼 Rep Scheme: 10-15. I don’t lift heavy.. Just go for hypertrophy 💀 Buns were shakkkkin at the end of this lift 🤣🙌🏼
Out here tryna build a shelf 🍑🔨
All about those angles am I right?! 📸🤷🏼♀️
SWIPE ⏭ & Save for allllll the Glutes 👏🏼
1️⃣ Banded Hip Thrust Glute Activation
2️⃣ DB Banded Hip Thrust
3️⃣ DB Romanian DL > Squat
4️⃣ Cable Squats & Crab Walk
5️⃣ Abduction Machine (butt off seat)
6️⃣ Yoga Ball Hamstring Roll In
7️⃣ Single Leg Hamstring Roll In 💥 HAPPY HUMPDAY FRIENDS 😚