Doing 71881021198 kickbacks but not seeing progress?
Copying all the “booty” workouts but not gaining? 😰😰👇🏽👇🏽
bookmark this to read later and use.
Here are 3️⃣ things I have learned to increase my journey to bigger peach:
🌈 use RELATIVELY lighter weight - instead of “air humping” everything, or cranking your legs back like a windmill: focus on actively contracting the glutes, holding the position for a second longer, and mentally hone in on what it actually feels like to use that muscle.
🌈 to grow you have to isolate - yes deadlifts, squats, and hip thrusts hit the booty 👌🏽 but you have to be sure you’re using the glutes in isolation too - add in single leg exercises in the mix as well.
🌈 nutrition is 🔑- you cannot grow and add mASS without eating enough... now due to genetics - weight gain will occur at different spots for different people when you’re in a caloric surplus, but for strength gains and muscle gains to be made.. you have to eat to grow. 💪🏽
FAVE GLUTE/HAM FOCUSED MOVEMENTS:
⭐️ smith machine pin squats (wide stance)
⭐️ 3/4 rdl
⭐️ rope hammy pull through
⭐️ front rack cable squats
⭐️ single leg glute push down
HEY YOU, remember that you are amazing the way you are - a high percentage of the perfect 🍑’s you see aren’t actually looking that peachy IRL.
Don’t compare what you look like to others EVER, just keep at it and love your body for what it can do. 💕
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⚠️ p.s. NEW YouTube video goes live tomorrow with my @jamescharles makeup recreation 🎥
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ALL IN BIO:
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The hack squat has become my second favourite leg exercise right after he hip thrusts! I do different variations but keeping my legs close is my favourite as I really feel it in my quads.
Whats your favourite leg exercise⁉️
Leg day complete 🔋
It’s been a month since my IT band was bothering me. I haven’t really had a good leg workout in awhile. Today I felt great and even got to squat with zero pain!!! 😭🙏🏼
I’M SO HAPPY!!😍 😈
From @katelazov - The best way to star the week... ☺️🍑
With a hot fire legs and glutes workout gals.
1️⃣Hamer strength: target your: hip and gluteus
3 sets x 10-12 reps each side
2️⃣Lying leg and Standing leg curls : target your gluteus and hamstrings
3 sets x 12-15 reps
3️⃣Leg press: target your hamstrings,glute,quads
3 sets x 12-15 reps
4️⃣Stepper: target your:gluteus,front of the thighs (quadriceps) hamstrings,and your calf.
Burning in same time calories and muscle tone.
•15 min without stopping / level 12/13
✨Wearing: @bodyengineersofficial Valkyrie Seamless High Waist Mint : Leggings and Top . (Small size )
Worldwide shipping 🌍
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another week over = another week closer to xmas🎄
training has been a little scattered this week BUT i’ve still hit 5 good sessions and the new training plan is in full swing🙌🏻
I had a FIRE hamstring workout which I filmed and have just uploaded to youtube for you all💘 I thought i’d be super informative and creative so did the workout with a voice over so you have tips, form help and more information about each exercise✅
it’s all based from science and has a full talk through at the start about the anatomy of the hamstrings to give you guys more information which can help to assist your training✌🏼
thank you once again for your on going support with my new adventure of youtube and for those of you who haven’t already checked out my youtube you can find me at: Anabel Lawton💃🏻
People keep asking me why I don’t post my workouts so I caved. I don’t want to be a Ailey fitness Instagram but fitness is very much my life so I figured it wouldn’t hurt to post them a bit every now and again.
I did this workout after drinking a few drinks and it was TOUGH but I got through it so you can get through a sober workout no problem!!
This was my first time recording my workout and it felt quite embarrassing but I did it, so baby steps 💪🏻
I wasn’t able to record the whole thing but I’ll write my whole workout below. -
I’m learning angles so these are not the best lol, bare with me, I’m so so new at this.
At one point there was a whole group of people in the area I wanted to go record at and I was so nervous but I pulled through. 🌈☁️
Lastly, I’ve been a bit MIA recently but I’ve been working on a lot for you guys, like a little YouTube video 😏 and maybe a little athletic and athleisure outfit idea/Instagram haul vid???
Anyway workout below :) -
I am having trouble walking today and it’s two days later so you’re welcome. Try to do the whole thing!! I’ll include the weight amount since I always wish people did that.
Also muscle memory is a thing!! Make sure to squeeeeeze those flutes through each exercise!
1️⃣Hip Thrusts 4x10 40 lbs total plus the damn bar was massively heavy!! 2️⃣(not filmed) barbell lunges down track 4x 50 lbs total
—>jump lunges no weight 4x10 ea leg. This was my first time doing them lol
3️⃣RDLs 4x10 50 lbs total (25 lbs ea dumbbell)
—>(not filmed) single leg dead lifts 4x10 ea leg 10 lbs but I could have and should have done more 🙈
4️⃣leg press 4x10 180 lbs (PERSONAL BEST, and the first time I’ve done this weight. I quite loved it)
5️⃣sissy squats 4x10 I know I know bad angle sorry
—> sumo squats 4x10 30 lbs total (15 lbs ea dumbbell) I could have and should have done more 🙈 womp.
ITS LEG DAY LADS🍑
Get ya booty burning with this leg workout 🔥
1️⃣ Heavy squats (with the safety bar) - 4 sets 8-12 reps
2️⃣ Hip thrusts - 3 sets 10 reps
3️⃣ Smith machine split squats - 3 sets 10 reps
4️⃣ Leg extension - 4 sets 12 reps
5️⃣ Bosu ball hamstring curl (don’t be fooled this is hard) 3 sets 10-12 reps .
P.s for an extra LOL swipe to the 4th vid bcos me legs didn’t wanna carry me anymore 🤷🏼♀️😂
We're bringing new formulas and new packaging to the market soon. Thank you for your loyalty all these years. The present line up of products will eventually sell out, as we introduce the new line up. Again, thank you all for your belief and support! 🙏
Save and share for your weekend booty party pump 🍑🍑 5 rounds x 20 reps
Banded side steps - Banded Squat Pulses - Banded Squat Jumps - Lying Side Abduction - Banded Hip Thrust (feet elevated)
If you have back pain during hip thrusts (which a couple of you mentioned you do) - take off the weight and perfect your form - back should be flat on the floor (no arched back) - tense your core and ty to relax the hamstrings- push off the heels and squeeze the glutes - you won’t be able to go up as high but it will be more effective on the booty. Enjoy!
The most BRUTAL booty finisher 😫 Throw this onto the end of your next leg day, or give it a go whilst you’re watching a Christmas movie [the fire won’t be the only thing that’s burnin’ 🔥]:
🍑 12 Banded Glute Bridges
🍑 12 Banded Lying Hip Abductions
🍑 11 Banded Glute Bridges
🍑 11 Banded Lying Hip Abductions
🍑 10 Banded Glute Bridges
🍑 10 Banded Lying Hip Abductions
🍑 Keep going alllll the way down to 1
Make it harder by starting on a higher number e.g. 15, make it easier by starting on a lower one, then progress your way up next time you try it 🙌🏻 Saw @bretcontreras1 doing this a few weeks ago and have been obsessed ever since 👌🏻
Headphones: @sudio [15% off with code: emrickettz]
31 4715 hours ago
GLUTES KETTLEBELL workout. Here it’s a quick kettlebell workout ladies really good for your GLUTES, QUADS & HAMSTRINGS. You can try these at home or if you are traveling and doesn’t have a lot of equipment.
Double tap 💗 & Tag your workout partner! (4X12) (Video is speed up)
Workout Guides & Customized Meal plans are available at WWW.HEIDYESPAILLAT.COM 💗
EJERCICIOS DE GLÚTEOS con pesas rusas. Pueden hacer estos ejercicios en la casa o si están de viaje. Muy efectivos para piernas, glúteos y isquiotibiales (4X12) (Video está acelerado) Etiqueta a tu amiga!! Programas de EJERCICIOS Y NUTRICIÓN en mi página WWW.HEIDYESPAILLAT.COM 💗
68 3265an hour ago
▪️Speed Lunge ( rest/pause style ).▪️
👉🏻Main Muscles Targeted👈🏻.
✅Form a 90 degree angle with front leg.
✅Slightly lean forward.
✅May use arms in whatever way is most comfortable for stability/momentum.
❌Legs too far apart.
❌No core engagement.