There’s a lot of good stuff going on here... I know a lot of people have trouble with unilateral (balance) training, but this is a money maker for injury prevention and from a proprioception stand point.
If you never train your limbs one at a time, you’ll never be able to correct compensations and over-use injuries!
We want to force the body to “figure it out”, by placing yourself in positions that make your brain and body feel its self out is a win win.
3 dumbell exercises for your glutes 🍑
1. straight leg deadlift (hinge at the hips)
2. goblet squat (for an extra 🔥 use your elbows to push your knees out for 1 second before coming back up)
3. reverse lunges (drive down into the front heel when stepping forward)
3 x 12-15 reps 💫
BENEFITS OF ROMANIAN DEADLIFTS: ✖️Romanian Deadlifts increase mobility in your hips due to the straighter leg position.
✖️The RDL works your glutes and hamstrings more than a conventional Deadlift because the quads don't contribute as much.
PS. Don’t forget to use my code if you are signing up at @fitness19gyms CODE: KIKI19 & you will get an exclusive offer!✨😏 LINK IN BIO!!!
Our wee russian dwarf hammie Teddie had a traumatic time when his cage mate George brutally beat him... he's almost back to normal now his scars are healing he has bit of a limp but he's a real little tough one.unfortunately George went for adoption at Pets at Home
Leg day! Hammy/glute focus. I always throw in a set of leg extensions at the beginning to warm up, but other than that, exercises all focused on the backside. .
Was busy this morning at 5am, I had an idea of what I wanted to do, but when I walked in the weight room I had to change up my plan. .
Warmup: elliptical/stretch/side steps & kickbacks w/ hip circle/superset leg curls/leg extensions. (I like to lead with leg curls so that my quads don't try and take over during exercises)
Superset: Dumbbell sumo squat/ barbell RDL or straight leg deadlifts, Superset: single leg curl/ split squat w/ elevated back leg. Finished with banded hip thrusts on the leg curl machine 👆🏽👆🏽 I've never done hip thrusts with my hip circle and damn did it 🔥🔥. I didn't go as heavy as usual so I could feel and get the movement right, but I def didn't need the extra weight. Pressing the legs out against the band while doing the hip thrust is just on another level. 😓😓
I'll be eating good today to feed the work I put in this mornings exercise 💪🏽💪🏽
Lost a little size from being out of the gym for 3 weeks and not keeping up with my eating: which makes sense since I intuitively eat. 👉🏽I have a general idea of how much and how frequently I should be eating/ (protein intake)but it doesn't work out that way every single day. 👉🏽I'm just a mom who loves to lift and look relatively decent at the beach, so I'm not that anal about my food. 🍱🌮🥗🍔🥘🍿🍳🥓
So happy Tuesday everyone! .
Wearing my @officialbetterbodies leggings. These now come in two new colors, a black and lighter pink. Muscle club sleeveless hoodie .
Don't forget to hit that ❤️
iTRAiN with slight regressed modifications.
This is Sara and she is doing the same squats and lungez that i did, but has a slight modification.
The Box Step is being used so that Sara can improve her leg strength and balancing skills with little to no fear of falling.
The Equalizer Bars are being used so that she learns to combine various movements and reap the benefits of a stronger total body. The dips are strengthening her chest and triceps and the lunges are targetting her quads, glutez and hammiez.
My power went out as I was getting ready this morning, and I have to say that the natural light from my windows provided some VERY complimentary shadows. Pictured above: the first time I’ve ever seen hamstrings definition on myself. I still have a ways to go before I’m in love my glutes, but it’s a good start! ☺️ #hammies#legday#dayafterlegday#fitgirl#booty
Woke up at 5:30 AM for the #gym but it was packed! Literally every #bench and machine taken - must be something in town.
No need to worry though. You can warm up your #muscles in your room with no equipment. I did a variety of #leg and #ab exercises that burned my #quads , #hammies , and #calves . Doesn’t have to be crazy exertion - just get something done!
Also, pro-tip: I work on my calves anytime I am standing stationary... waiting for #coffee , standing in a #meeting or an #airport ... just lift your #heels repeatedly off the ground and feel the squeeze in your calves. You can build muscle anywhere! 👍🏻