GLUTE ISOLATION!! 🌸 HOW: This one is slightly different from the tradition glute kickback. I find twisting my body slightly engages my glutes (especially glute max and med!) abit more and I feel nothing in my hamstrings or lower back. I use 15kg per leg for 8-10 reps, 4 sets. The muscle should be fatigued after each set. 🌸 WHY: For bigger bum bums of course! 🌸 TIPS: -Exhale when kicking the leg back and focus all your energy on your glutes> keeping them as tight as possible will work them even more! -You want all the weight to be carried by your glutes! You want to kick as high as possible without bending your back to prevent your lower back from getting a workout. -Try to straighten the leg at the end of the movement, you will really feel that extra pump in your glutes because you are pausing them under tension! 🌸VARIATION: If you don't have a cable machine you can use ankle weights or even a resistance band
Please comment if you have any questions 😄 #inspiration#fit#fitspo#fitlife#fitgirl#fitfam#fitnation#girlswholift#girlswithmuscles#protein#health#healthylifestyle#healthy
Finally Friday!! 😄 Been an awesome Friday so far I can’t complain. Woke up and killed a quick 5k run before work to get my fasted cardio in, it’s paid day, then work was just work (meh) lol but at least it’s a long weekend now! Finishing off my week in the gym with my last workout tonight. Blasted arms tonight. It’s always fun when I can play with my dip belt and do some weighted dips as one of my exercises. How I like to do my arm day workout sometimes is super setting a bicep exercise with a tricep exercise right after one another. This way I can focus on each muscle group while just pumping as much blood as possible into the muscles and hypertrophy. For me, I really get a good mind muscle connection this way knowing I’m concentrating on either hitting triceps or biceps for the exercise. My arms are definitely dead right now but in best way lol. Overall super happy with this whole week from cardio to my workouts. It’s been back to back weeks of awesome workouts straight. It’s a great feeling knowing your training is on point to go along with your nutrition. Yes there are days where it’s a drag and I want to snooze the alarm to not run or do one less set in the gym but got to keep pushing not allowing myself to stop. Time to finally enjoy the long memorial weekend, first stop boba time to go with my post workout meal!! Happy Friday everyone! 😃💪🏼
0 52 minutes ago
Well, we just may have figured out the cause for the last year of horrific pain chest, back, clavicle, and rib pain and swelling along with radiating arm and hand pain, and the diagnosis of Tietze Syndrome... these X-rays say it all!
I have lost 50% of my thoracic curve... 🤭
I have lost over 20% of my cervical curve...🧐
My cervical spine and therefore neck and head have over the years shifted over to the right side due in part to the loss of cervical curve.
The straight line is where my spine is and the dark dash lines are where the back of each vertebra is... SOOO STRAIGHT!and the red dashes are where it SHOULD be to have the proper natural curvature of the Thoracic spine... uhhh can we say no thoracic curve 😵
My neck or cervical X-ray you can see the stacked vertebra which is not good apparently 😑 in fact way to flat or straight and the vertebrae are slightly deteriorated in the front, sharper rougher edges rather than square rounded edges...
You can also see how my head is shifted over to one side which I was not aware of but, knew I had a head tilt for much of the last 15 years, just never knew why.
Now I have lots of work to do to gain back my thoracic and cervical curves... some are fun simple exercises and some are actually painful or, uncomfortable exercises... some relieve the pain I currently have in certain areas of my neck or relieve headaches while other moves don’t feel so great. I’m looking at at least 6 months before I get back to good but, I should feel some relief sooner... 🙌🏽
I pose like this too much...
But it’s Friday night at my bar and I’m doing all the peach work 🍑🍑
Was supposed to do my volume work this afternoon but I fell asleep so here I am.
Honestly love working out on Friday nights anyways... no place like home 🏠 💪🏼
5 365 minutes ago
Excited to see @brookeence and @chynacho kick butt tomorrow along with so many amazing athletes at West Regionals! It’s gonna be a good day to start celebrating my birthday weekend! 😊💪🏼🏋🏼♀️
Day HawaiiVacation: Chest/Back
Excited to hit the gym with @ferrara.rocher over the next couple days. We hit the T-Bar Rows after triple sets of Decline Bench, Machine Flys, and Machine Bench Press. I’m more excited to see the tanline transformation over the next couple days 🤷🏽♂️🤫
🍌 El plátano es una fruta rica en vitamina “B5” y “C”
Este licuado puede sustituir una comida de tu día, ademas, garantiza la quema de grasa, aumenta tu metabolismo e incluso incrementa la masa muscular. (Es muy recomendable ingerirlo después de hacer ejercicio o entrenamiento cansado)
. ~ 1 plátano congelado .
~ 1 cucharadita de chía.
~ 1/3 Leche de almendras.
~ 1 cucharada de avena.
E N J O Y 🍧
Grab a foam roller and let's get to work! Save this for your next workout. Perform 4 rounds with 30 secs work and 30 secs rest. Description of workout below. Have a great weekend guys! #JustMove#JustTrain#stayhungry#stayhumble#leadersofmovement ⠀
1. Skaters ⠀
2. Lateral high knees ⠀
3. Burpees lateral crossover ⠀
4. Plank rollouts ⠀
5. Push-up to knee tuck ⠀
6. Rolling pike
It’s daaaaa weekend 🙆🏼♀️😍👏🏼
(BOUT TIME! lol)
Had an interesting leg workout to say the least.
My lower back and hips were causing me some pain so I was smart and took it lighter than I normally do & focus on control/mind muscle connect. It’s taken me time to really understand my body and realize when enough is enough. The treatment I’ve been having regarding my issues has helped a ton, but still have days where they flare up and get in the way of my lifts.
Hangin out with my girls tonight for some much needed girly time 😌
(also have been working on having more balance in my life & I am very proud of myself for how I’ve been doing/handling it)
I hope you all have an awesome night/weekend!
I’ll catch ya on here tomorrow 😉😘
Training information📧 [email protected]
Anyone else going to be waddling into the 3 day weekend?!? Cause yo girl is🙋🏼♀️
This past week idk why, but my legs have been hurting like a bish. I’ve even foam rolled a few times, which is huge for me because I never foam roll/streach, and they are still sore😅 So today, we took it a little easier. Lightened the weight a lil bit, butt still crushed da booty🍑
Don’t have any exciting plans for the weekend. Probably just going to chill with my fam and friends, and maybe soak up a little sunshine☀️ but whether you have plans or nah, I hope you all have a fabulous Memorial Day weekend😊