👑🔥💕 FOOD FOR THOUGHT! 💕🔥👑 Sometimes you’ll intend to achieve something in a week but it doesn’t happen.
You might wake up for an early morning session and your tyre is flat or someone stupidly parked behind you when you specifically said “DON’T”. You might feel so motivated on Sunday night but wake up Monday feeling sick.
Back in January you might have said that this is your year but it’s “looking” like it won’t be. —————- Your attitude towards things when they don’t go to plan can have a significant impact on whether you move forward or not.
What you keep telling yourself will become your reality.
If you keep telling yourself you can’t, you probably won’t. But if you tell yourself you can & have 1 or 2 small things to focus on, it’s more likely you’ll take a step forward rather than two steps back.
You can look for opportunities in a situation or come up with things you can complain about & compare yourself too which is definitely not conducive, nor does it attract good vibes or things to come your way.
Sometimes the timeline of your goal doesn’t go to plan and needs to be rearranged to suit your life in this exact moment. And that is how it should be done.
Too many people give up when their intentions don’t become reality when all it takes is some adjustments.
Happy Monday! [13 ONLINE NUTRITION CHECK INS TO GO 😅😍💕] www.danniicross.com
First off how CUTE is this @gymshark camo set. I’m only disappointed I didn’t but it sooner and that I didn’t buy it in every colour. I’m feeling so fluffy today but it sucks everything in. 😅
Normally I train glutes every Monday but I was feeling a bit lethargic after yesterday’s low carb day and my sciatica is playing up a bit so instead I did a full body day with a whole lot of core work and mobility.
Feeling really motivated and excited for this week so fingers crossed I keep making progress. Taking more time in the next few days to make stretching and mediation more of a routine and to drink a hella amount of water.💦 .
Has anyone else made any goals for the week? 💫
My workout today, LEGDAY (light weight)🌟 Ok so I thought it was time for me to show you my progress. I started my fitness journey 4 weeks ago and since then I have researched a lot and focused on form, finding exercises that I like and trying to make a training schedule that suits me. I am still in a learning process and hope to share my knowledge and experience with time. So this video is not for learning purposes but for you to follow my journey and hopefully you will see BIG differences when looking back at this video. However, these exercises are real killers so you should definitely try them out! 1️⃣Single leg press 10 reps each leg. 4 sets
2️⃣Leg press 10 reps 4 sets 3️⃣Elevated cable stiff leg deadlift 10 reps + Elevated single leg forward static lunge 10 reps each leg. 4 sets 4️⃣Cable kick backs 10 reps + Standing abuction 10 reps. 4 sets each leg FINISHERS🔥Pump those glutes🔥 1️⃣Squats 2x20 2️⃣Glute bridge 2x20
Music: Ozuna - Baila Baila Baila (DJ Stressy Remix)
Wearing: Tights+sports bra from @stronger - top from @monki - headphones @urbanears
2 206 minutes ago
On the grind for those ab lines... 🙃 (and hammies and glutes 🤭) Currently on phase 2 plan 3 of @jesscoatecampus hourglass programme 🏋🏼♀️ feeling stronger each passing week 💪
Happy Monday Lagree Fam!
Today we are showing you the super smooth escalator lunge. You should glide your way through this move keeping that isometric hold on your front leg.
This move is deceptively hard. It works your quads and hamstrings at the same time, so your entire leg muscles will fire up. Also not forgetting the glutes which help to stabilise.
It’s a real winner and a great strengthening move!
How do you feel about the escalator lunge?💁🏻♀️
1 48 minutes ago
God I’ve missed this. I just hope I’ll be smashing some PR’s soon 💪🏻🔥
How you do anything is how you do everything.
Been working harder than ever - Current 1RPM ⬇️
Bench Press: 60kg
Shoulder Press: 40kg
Hip Thrusts: 🤷🏽♀️
Entering phase 2 of the @mindpumpmedia Anabolic program this week. Phase 1 was focused on rapid and dramatic strength gains and now I’m going to change it up to focus on muscle conditioning 💪🏽 Happy to give my poor hands a break from big lifts 🤞🏽 (link to program in bio 🥰)
Sunday funday🏋🏼♀️ It’s winter break now, which means a whole week with early gym sessions🥰🥰🥰 I tried posting some videos along with this pic but Instagram wouldn’t let me?🤔
95 167714 hours ago
Do you remember how sore your hammies were the first time you did RDL’s Properly!?!? Right under my 🍑 was sooooo sore 😭
The RDL is a super technical movement and most times is done incredibly wrong….
✅ But, it is an essential movement for anyone to learn because a hip hinge is soo important to learn for quality of movement throughout everyday life! And also to build some THICCC Hammies
🙌🏻 So here are a few cues I like to think of when teaching anyone the RDL:
1️⃣ Feet Shoulder Width Apart (stance can vary but for someone doing the movement for the first time, this is where you want to start.
2️⃣ Grip ground with your toes to make 3 points of contact with your feet (the heel, toes and side of your foot.)
3️⃣ Activate Lats by sitting shoulders back and down as if you were dropping your shoulder blades into a bucket.
4️⃣ While activating lats, be careful not to poke your chest out too much to get you into hyperextension. To fix this, act as if someone was going to punch you in the stomach. This is make you drop your rib cage.
5️⃣ Next is the hip hinge. Think as if someone is pushing a table top into the crease of your hip pushing your hips back.
6️⃣ Keep pushing butt back at if you were scoop your butt back and up to touch a wall behind you.
7️⃣ The goal should be to find a very tight tension in your hamstrings as soon as possible.
✳️ This is the checklist that all need to be present for high quality movement. You are thinking of step 1️⃣ then 2️⃣ then 3️⃣ and so on.
🤷🏻♂️ How do I program these?
For me, I tend to program this into most of my lower body workouts as an accessory movement after squats.
And you’ll see in the picture, I’m only using 65’s and that’s because those are the heaviest DBs my apartment gym has. For perspective, I usually use do 110’s for sets of 8-10 reps.
So how do I make those 65’s feel heavy!? Tempo and pauses! I use at 2-3 second negative with a 3 second pause at the bottom of each rep! Then rest periods are lower (superset with lunges or some split squat variation)
How do I program if have heavier DBs? ❇️ 4x(12,10,8,15) DB RDL’s with weight increasing as reps decrease. Slight pause at the bottom of each rep.
LEG DAY💀💫🔥 you know that feeling when the blood flow is crazy & your muscles feel they’re at full capacity?? that was my glutes after my outside burnout🙏🏼
✖️leg press SS » stationary lunges
✖️quad extension SS » banded side steps
✖️single leg press
BURNOUT 3 rounds:
weighted walking lunges » body weight squats » broad jumps