LETS TALK ABOUT DEADLIFTS 🏋🏻♂️
Deadlifts are my FAV workout for many many reasons
Deadlifts build core stability, works more muscles simultaneously than any other movement, builds strength, and even helps strengthen your cardio respiratory system! 💦
MEN as you get older, your levels of testosterone start to decrease. Testosterone drives an increase in muscle mass, muscle strength, bone density, and even regulates important functions in your body like fat distribution and and red blood cell production. Ok soooo what does this have to do with deadlifts? DEADLIFTS HELP BUILD TESTOSTERONE. This is when you go up in heavier weight and put different muscles in your body simultaneously under stress! 💪🏻
-LADIES deadlifts can help you in so many ways! •build your endurance. 🏃🏻♀️
•BURN FAT. 🔥 •helps with posture 💃🏻
•works out your legs and DA BOOTY 🍑
•won’t make you “big and bulky” 👻
Also who doesn’t love picking up some weight and throwing it back down?! 🏋🏻♂️🏋🏻♀️💪🏻🔥💦😤❤️🍑🏅
Single leg balance 😱😱😱.
Legs/ core combo and of course balance.
Knowing how to program design and what to place where does matter. .
Ex: if you’re coming in for a session or showing up for your workout and you’ve gotten little to no sleep, the last things I’d give my students is a balance exercise.
When to give a balance exercise? When your too caught up In your head and in your thoughts. You can’t be in 2 places at the same time, so connect with the breath and focus on follow thru with the movements.
Tag a buddy ✅✅✅.
“Too busy” to train?
If you’re short on time, you can’t do much better than lower body strength training exercises. Bonus points if you do one-side-at-a-time training (lunges, step-ups, split squats, etc.). If you only have 10 minutes:
Spend the first 3 minutes warming up, then... Do 10 split squats on each leg with no rest between sides. Repeat for a total of 2-5 sets or until you run out of time.
Best workout ever? No. Better than nothing? Hell yeah!
A slight forward lean of your torso increases your glute activation, whereas a more upright torso places more emphasis on your quad muscles. Pick your path and own it.
Questions about how to implement? Leave em here! 👇🏼👊🏼
1 210 minutes ago
Another nice squat variation! It’s always good to be switching up your routine and workouts to keep your body / muscles guessing, and also to keep you from getting bored.
For this movement squat all the way down, come most of the way back up, then go back down to parallel and finally come all the way up! Go heavy and do 4-6 reps or drop the weight and do 8-10 reps!
Had such a good leg workout tonight I wanted to share some of my fav exercises! Give it a save to try next leg day!
3 1713 minutes ago
Powersled 100kg ✅
So happy with hitting 100kg today as I honestly thought I didn’t have it in me!
It took longer than expected and I had to speed up the video for the last 2 lengths, but mega proud of that this morning!
Instead of going up to 135kg I will focus on getting my time down first 🕑💪🏼
45 meters - 25kg (warm up)
45 meters - 50kg
45 meters - 75kg
45 meters - 100kg ✅
45 meters = 4 lengths
Building that booty!
If you or anyone you know needs help building their booty I’m here to lend my knowledge.
315x10. I didn’t go as low as I would have liked butt I’ll take it 😉
2 1320 minutes ago
After taking a little over a week off the gym, ya girl is back. If you’ve ever “fallen off” I feel you! A few treats, comfort food, and nutrient timing was waaaay off, but my shakes were always in rotation. I weigh the same but there’s just a little fluff happening (but only I can say it through, ok?! lol). Just know, the setback is just the setup for the comeback! Let’s do this together.
Double tap and save this LEG/GLUTE workout for later 👏🏻
1️⃣ Straddle Squat on Smith Machine
2️⃣ Dumbbell Split Squats
3️⃣ Front Squat on Cable
I switched things up and did a whole new set of leg/Glute exercises so my body isn’t staying use to the same things!
Never give yourself a limit, keep pushing ✨
-Wearing my @gymshark@gymsharkwomen camo seamless 🤗
9 3021 minutes ago
Here’s just a few exercises from my workout today! Give ‘em a try if you’re looking to intermittently spike your heart rate throughout your sets! It was fun trying some new things! Btw... your quads will nearly catch fire from the burn!! 🏋🏼♀️🔥😉
You have 30 minutes to get through as many rounds as possible. How many can you do? Set the bar, then pass it.
• • •
High Rack Squats AMRAPx10
Standing Overhead Press AMRAPx10
Plank Tricep Push-ups AMRAPX10
Side to Side Med Ball Slams AMRAPX10
This tip will make or break your journey to eating healthier 👇🏼
Here’s the thing, I’m actually sure you’ve heard this one before and it sounded like a drag. At the end of the day guys, you either want it or you don’t, so be real with yourself and hold yourself accountable with this!
Here it is: PLAN 📝
You don’t have to make some extravagant schedule and be super meticulous about what you eat, but keep in mind what you do plan on eating!
If you have an idea of what you’re going to eat, you’ll be sure to have those foods on hand. If you pack a healthy lunch for the day, you save yourself the stress of wanting to eat healthy at lunch time but finding a cheap option which ends up being a four for four from Wendy’s 🙃
Have quick & healthy breakfast options on hand so you don’t spend too much time thinking about what to eat in the morning to fuel you the rest of the day.
Cook extra dinner ahead of time or prep your veggies ahead of time. This way you don’t have to stress and the process becomes effortless (with some effort of course).
If you fail to plan, you plan to fail my friends. That goes for basically everything in life but so much with eating healthier.
Okay you got this, trust me. If I can do it, so can you 💛
Every day is a good day because either good stuff happens or bad stuff happens and you control how you react to it. But today was a pretty good day on it’s own. I do believe a lot of what the universe brings you has to do with the energy you put out there.
💥Leg Day Stretch💥
I'm back with another flow for you people. This is one I do after each leg day workout. Here's how it works:
Hold each stretch for 20-30 seconds before moving to the next. Perform the whole flow two times through and you'll be Gucci. .
Have any questions about legs? COMMENT BELOW
Have any snarky comments? COMMENT BELOW
Just want to say what's up?
Legs HIIT Workout !!!! featuring @fit4aqueen___ !! who is OFF TO THE SUPER BOWL as a Patriots cheerleader !!! 1️⃣ Burpee into a Step Up
2️⃣ Toe Taps
3️⃣ Box Jumps
4️⃣ Squat Jumps
30 on 30 off or 45 on 20 off 3-5 rounds !!! Let’s goooo ❣️❣️
Let’s go legs!!
Today’s workout I started off with good mornings into a squat.
I did 8 good mornings into 10 squats with 95 pounds on the barbell. -
Following this I then did normal squats increasing the weight doing about 6-10 reps in each set.
I went all the way up to 10 plates, this being my new PR!! 😤 -
Cable kickback are a new addition to my leg days. -
I did not include any video of the hamstring curls and leg curls I do to finish off my workout. Killed this entire workout with some cardio did about 45 minutes on the stair master. #legworkout#squats#workoutmotivation#gains#noodlelegsfordays
This workout will destroy your hamstrings🔥
1. Dumbell SLD 4x 12 (1.5 = 1 rep)
2. Cable hamstring curl 4x 15 each leg
3. Dumbell SLD single leg 4x 12 each leg
4. Cable SLD variation 4x 15
5. Medicine ball hamstring curl 4x 12 (this one is really good for mind-muscle-connection)
Like & save this workout for later! I can promise you that you won’t be able to walk normal the next day 😅
Outfit by @gymshark 🦈 (shoplink in bio)
ABSOLUTE BOMB LEG WORKOUT!
i kid you not i came in hot and felt so good this entire session! there’s just something about being mentally all there for a workout. i was focused and ready for this workout 👏🏽💪🏽😤
double tappp &&& save this one for later! 💛
🔥 WARM UP FIRST 🔥
1️⃣ 3x10 barbell squats (use dumbbell, kettle bells, or whatever for your squat variation if you need to)
2️⃣ 3x10 leg press
3️⃣ 3x10 weighted lunges/split squats
4️⃣ 2x10 seated hamstring curls
5️⃣ 2x10 single leg seated hamstring curls
6️⃣ 2x10 leg extensions into 2x10 single leg extensions (same as hamstring curls)
🌟 body weight burnouts 🌟
7️⃣ 3x15 banded glute bridges
8️⃣ 2 sets of 10 banded squat pulses into 5 banded squats. go right back into pulses and finish with squats. no rest in between.
hope this was some stellar #mondaymotivation for you! 🌟
now go out there and crush it 😉💪🏽
wearing @gymshark vital seamless steel blue set
250 723323 hours ago
You can’t get better at something without doing it poorly first☠️
Today I tried out sumo deadlifts for literallyyyy my first time ever. I get so embarrassed admitting that sometimes bc like.. I’m supposed to be “fit” or whatever. But I’m trying out this thing called vulnerability so here I am 🙋🏻♀️. A big goal for me this year is to stop holding back from “bigger” lifts like sumo deadlifts just because I’ve never done them before. So WHATTTT?? Yeah my form sucked today (didn’t want to post it so others don’t emulate ya know) but you can’t get better at something without doing it poorly at first. That’s what progress is. So imma keep doing me, keep practicing sumo deadlifts, and keep being honest as hell on here👏🏼🌸 just know even when you’re 3 years into lifting like me, you can still feel like a newbie from time to time. Worst thing you can do is let that hold you back
Some of today’s workout that MURDERED ME (esp this first superset wow)
1️⃣SUPERSET: RDLs x 12 with cross over step ups x 15 per leg | 4 sets
2️⃣Static lunges x 8 per leg | 4 sets
3️⃣SUPERSET: Heavy hip thrusts x 10 reps for 2 sets then 6 reps at heavier weight for 2 sets SS with no weight for 24-30 reps | 4 sets total
Just monkeying around in the last vid haha
Song: quit by Cashmere cat ft. Ariana grande