Ript90 shoulder pressure and ript abs and leg day at the gym. I'm officially busted 😂😂 rest day tomorrow 😁😁 and the 6 weeks summer holidays begin so my workouts may be a little all over the place x #teamrh#cutting#legday#busted#macros
High rep linear hack squats from last night’s leg session at @rippedgymbasildon - high reps shouldn’t mean light weights - the aim should be to get stronger across all rep ranges and not to reduce the load to light weights in order to get 15-20 reps - for sure the weights will be lighter than when you’re aiming for 6-8 reps as everything is relative, but to equate a high rep set to merely a pump set is missing out on forcing adaptation, and therefore growth.
This set lasted 1m 10s, so these are the last 16-17 reps. I was flying solo for the first 15, after which @muscle_spud gave me minimal assistance - rep 20 needed a little more assurance as by that point I was done! #
After stretching, the session went like this:
• seated leg curls - warmup set + 3 feeder sets before 2 working sets: 1x drop-set 65kgs/50kgs/40kgs for 10/10/15 reps with some partials to finish, and 1x rest-pause set 50kgs for 12/8/5 reps •
• lying leg curls - 3 sets, each to failure •
• adductors - warmup set + 2 feeder sets, then 3 sets with 80kgs in the 10-12 rep range followed by a drop-set 80/60/40kgs, each drop AMRAP •
• linear hack squats - after a couple of high rep sets of leg extensions to help my knees, 1x warmup set followed by 2x feeder sets, 1x high rep top set (shown), followed by a high rep backoff set 3 plates a side) •
• hack squats (wide stance) - a high rep warmup set followed by 2 feeder sets and 1x drop-set 4/3/2 plates a side for 5/5/5 reps •
• leg press - 3x sets 6/8/9 plates a side for 12 reps each set •
• leg extensions - 2x sets to failure (20+ reps each set) •
• barbell RDL’s - a warmup set, followed by 1x feeder set, 1x top-set (140kgs x12) at a slow pace to really accentuate the stretch & loading throughout the eccentric & concentric phases, followed by a 20 rep set with 100kgs •
Lunges are a functional compound leg exercise that build leg and core strength but are one of the most incorrectly performed movements in my experience.
It is also a unilateral exercise isolating one side and working each side individually correcting imbalances and weakness.
Too often when we lunge we are not loading the correct muscles especially our glutes and not engaging our core.
When you lunge and the heel comes up your not loading your glute and driving your knee over your foot loads up the quads Too much and is not great for your knee.
I find with the lunge, it is not only about performing the exercise correctly but engaging the right muscles namely the glutes and core.
I have given 5 lunge variations.
With the #forward lunge, #reverse lunge and #pendulum lunge.. start with feet hip width apart, engage the core and lunge loading the leading leg, keeping the knees at right angles and not letting the knee track over the foot and keeping the heel of the leading leg on the ground. Keep the torso straight and keep forward focus, DO NOT BEND OVER WHILE LUNGING.
With the jumping variations, core engagement is even more important and that you jump UPWARDS when performing the movement. Keep in mind all directions and cues from the regular lunges and all muscles should engage. The lunge jack is just an easier version of the lunge jump which is quite advanced.. DO NOT BEND OVER WHILE PERFORMING THIS EXERCISE
@undergroundgymbtn members take their training seriously, some even at competitive level, so there’s no need to hold back in the weekly UpYourROM classes. 👌🏼😂
Every Thursday, 20:00 🕗
If you’d like further help increasing your overall mobility get in touch! 🙋🏻♀️
Week 1️⃣ of my lift and HIIT program is in the 📚! I am loving the format of these workouts! Combining the weight lifting with HIIT cardio and core exercises is making me weeeerrrrrkkkk! I’m feeling a good kinda sore after each workout! 🙌🏼Bring on my 2️⃣ rest days (aka Live Your Life Days). 💕
It’s not too late to jump in this challenge with me!
#camelbacksquats ...not sure why someone has rolled up a yoga mat and taped it to the safety squat bar 🤦♂️
Had to work hard for these...3x3x185kg 💪
Really looking forward to seeing how all these squats will transfer over to my lifting. I’ll just need to make sure I’m able to maintain the strength when I bring back the full lifts
1 106 minutes ago
It’s the Final Countdown. Tonight we party, tomorrow we are open for you to trial the classes and facilities. This weekend is your last chance to become a Founder Member. Do not miss out ⏳www.onegyms.com/join-now
20 | 07 | 18 > LAUNCH PARTY
21 + 22 | 07 | 18 > OPEN WEEKEND 10-6pm
23 | 07 | 18 > OPEN
Week 1, Day 5 Legs.
LIIFT4 Coach Test Group.
Beachbody on Demand.
Last day of workouts on week 1’s schedule (other than recovery days). The legs have joined the rest of the body in being killed cause who needs to walk for the next few days, right Joel? 🙄 I confess, my favorite day of the week 😏 Happy Flex Friday mi gente 🤘🏼 #legday#flexfriday
Today is one of those days... if I could, I’ll throw a tantrum...
I really really really don’t want to do it.
I’m still sore (should have drank my recovery 🤦🏻♀️)
I got out of bed late... yeah I stayed there looking at the roof and fb...
I have to get out of my house by 7;30 if I want to get to work on time at 9 and it’s almost 6:30 ...
But then again, it will be hypocritical of me to tell you “you can do it” if I don’t do it myself...
So I’m going to press play and be thankful that I didn’t have to get out of my house to do this!
So here’s to Day 4 if Week 1 #lift4 is the 💥
Vamos! No one said it would be easy but it is worth it!
Don’t let the month go by and get your VIP early access too! Let’s do this, send me a message, let’s talk!
0 17 minutes ago
(.)(.) BENCH DAY 5sets 135kg x 5 (.)(.)
Thanks @bourne__strong for the handouts today! .
This is how she ended up on the floor @_tanyaturner_ by @ashleighefitness . We love our core sessions don’t we? Lovely three rounds of four exercises with no rest .. she did gurrrd💁🏽♀️! Strong core this one .. wait for tomorrow!
Guuut am durchziehen mit meinen Workouts 💪🏼Den 2. Bootyday der Woche noch schnell respektlos wegklatschen, dann ist Weekend #familytime juhuuu!
Schön am Ball bleiben, Freunde, nicht nachlassen, nicht ablenken lassen, nicht vom Wege abkommen☝🏼👩🏼🎓 #focus
After 2 months, im finally squatting my body weight, 115 lbs!!!!🤧 I was aiming for 105lbs today, but ended up yoloing and went for higher🤣
Form was kinda bad but granted, ive been working out on and off due to traveling and working Anime Expo and starting off the workout with 5x5 95lbs so im a bit ded :-)