Leg day = ouchie mama day!!!
75% of today’s workout I did without using the weights. You’d think that for someone who’s been working out pretty consistently for 7 years- that I could at least have done something light. But today, I listened to my body. Haven’t had anything but coffee this morning, and just wasn’t “feeling” like a beast. So instead, I used body weight for resistance and still ended up dripping sweat. It’s ok some days not to go 💯. I didn’t feel guilty, or any weaker. I did what felt right for today workout- and I definitely felt the burn!! #legday#goingtofeelthattomorrow#committoyourhealthandfitness#mombodafterforty#momoftwo#bodyweightworkout#timetogetobsessed
Working out is GREAT! How you workout also matters!
Getting proper alignment (structure) affects proper muscle engagement (function).
No one wants to be putting in the effort to only be building strength on disfunction. This will lead to havoc down the road.
Take your time in the beginning to learn good mechanics, how a movement should feel and in turn stay healthy and reap a bigger band for your workout buck❕
Good lunge distinction post by @pheasyque ... see his write up below ⬇️
⭕️LUNGES: WHERE TO PLACE THE LOAD ON YOUR FEET⭕️
Do you ever think about your feet when doing lunges?
Sure, we all know we shouldn’t let our knees bend inwards, but our attention shouldn’t be channeled towards our knees, but rather our feet.
Quite in fact, the outcome is dicted by the way we place the load on our feet. - ✅ Creating an arch and giving it an external rotation cue, will make sure that we won’t let knees bend inwards. This will align the knees with our feet, making us perform the exercise well.
❌ On the other hand (foot?) we can see how placing the weight inwards will cause our knees to collapse inwards as well due to the internal rotation cue implemented at the bottom, which makes everything else collapse inward. This can cause chronic knee pain.
Next time you do these, put more attention towards the way you distribute the weight on your feet.
🔥🔥🔥TAG somebody who’s tryna grow their lower body!!! -
“The road to nowhere is paved with excuses.”
– Mark Bell
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And don't forget! #neverstopneverquit
Okay so it’s been a minute! The past 13 days I have only worked out ONCE 😳 Why? Busy, tired, and honestly a little unmotivated. And that’s OKAY!
I was in a wedding and doing a lot of other things and I wasn’t sleeping enough! Going to bed late and waking up early mostly. Was hardly eating or drinking enough water and when I did eat it wasn’t the most nutritious and I may have had some alcohol 🙈 And all that combined caught up to me last week. Not letting myself rest had me feeling under the weather tummy wise and teetering on getting a cold. This weekend I finally let myself REST! And you know I feel 100% better! I’m getting back on track today with a leg day! The point of this ramble is to be easy on yourself and let yourself rest! Pushing yourself is good when you have goals but sometimes you need to relax!
Physique update coming soon as bulking season is upon us! 🤓
YOU DON’T ALWAYS HAVE TO ADD WEIGHT 🤔
Sometimes it’s enough just to add a little extra range of movement.
Like standing on a 2 inch mat.
Actually on second thoughts this sucked and you shouldn’t do deadlifts. EVER. NOT EVEN IF THERE’S A FIRE 🔥.
In regards to being back and a ☔️ day. Let’s all take a moment and have a moment of silence and DOUBLE Tap for our lost of The Weather Family. Mr. Warm and Mrs. Sunny Weather. You will be missed😿 🙏🏽
Off to the gym to train some shoulders and arms 🔥🔥
1 215 minutes ago
BOSU Single Leg Glute Bridge is a great unilateral isolation glute exercise which will also incorporate core. This is an advanced exercise due to working one side at a time and having heel placement on an unsteady surface. This same exercise can be done by placing one foot on the floor rather than using the BOSU. Begin by sitting close to a bench, arms spread wide. This will be your starting position.
1) When performing this exercise, you’ll want to use your glutes to lift your hips in the air. You’ll also want to engage your core. Doing so will help ensure that your hips don’t drop out on the side that isn’t supported by a leg.
2) Lie on the floor with the BOSU ball at your feet. Place one foot centered on top of the BOSU ball. Your knee should be directly above your ankle. Keep your free leg in the air, with a slight knee bend if needed.
3) Draw in your abdominals as you lift your hips up towards the ceiling by primarily using your glutes to lift. Hold briefly at the top of the lift, squeezing your glutes.
4) Slowly lower your hips to the start position. Videocred @suzyq7504#glutes#legday
Quick legs in ze condo gym 💪🏻. Sorry for being a bit MIA lately. I’ve been sick (boo) but feeling a lot better today (yay)! I took a few days off but was going stir crazy (I need to move) so I went for a quick condo gym leg day.
People often ask for leg workouts that work well in gyms with minimal equipment or when traveling, so here’s a fairly quick leg day that fits the bill. You can easily sub a heavy kettlebell (or even db) for the trap bar deadlifts.
🔹Trap bar deadlifts - 4x8
🔹Split squats (front foot elevated) - 4x10
🔹Goblet squats - 4x10
🔹Db RDLs - 4x10
🔹Frog stance glute bridges - 4x15
🔹Long jumps - 3x8
🔹ss mountain climbers - 3x20
If you’re not yet super comfy in the gym and with barbells, goblet squats are great for building a solid movement pattern for squats. Same with deadlifts and getting used to hinging with a kettlebell before grabbing a bar.
If this looks familiar, it’s almost exactly one of the lower body days on my @fitplan_app 😬🙈. I do actually do them in my condo gym and when I’m traveling 💁🏼♀️.
🎵CID & Kaskade - Sweet Memories
177 1228719 hours ago
💪🏼 Övningstips! 💪🏼 Stel o klumpig av tyngdlyftning?! Glöm det! Alla tyngdlyftningens moment ställer höga krav på utövaren när det kommer till rörlighet o kroppskontroll. Dom här 2 tyngdlyftnings övningarna är super för att träna upp både rörlighet och styrka/stabilitet i bål o axlar! Leggings: Rockell Navy leopard ombre Linne: Onzie Tie back tank