Sunday, November 17, 2019
🔥 4 VARIATIONS OF THE DEADLIFT ✅ Here’s how to Deadlift with proper form: Stand with your mid-foot under the barbell Bend over and grab the bar with a shoulder-width grip Bend your knees until your shins touch the bar Lift your chest up and straighten your lower back Take a big breath, hold it, and stand […]
🔥Muscles of the legs (front view) - Quads and calves 💪 First, let's talk about quadriceps. They are not very complex and consist of 4 muscles, so they have the word Quadriceps in the name. ✅ Consisting of: 1️⃣ Rectus Femoris (before the quarter). 2️⃣ Vastus Itermedius (under the thigh). 3️⃣ Vastus lateralis (outside the legs). 4️⃣...
🔥 Legs Day Rules ✅ Repetitions in reserve (RIR) is the number repetition a lifter has before they reach failure on a lift. It’s something that I use with the athletes that I coach, and it’s a great way to manage their lifting effort throughout a training block. Here’s an...
🚨 DEADLIFTS FOR LOWER BACK PAIN?👇 ✅ Probably the last thing that would come to your mind would be deadlifting when experiencing any sort of back pain related to strength training. And I get it, I understand where you come from. 🚨 But.. what if I told you that they might actually be your...

🍑How to Fast Pace Total Body

🔥 How to Fast Pace Total Body Complete 3-5 rounds but remember 1 is still always better than none. 1️⃣ Bulgarian squats x 15 each side. 💎 DR (diastasis recti/abdominal separation) & pregnancy friendly however feel free to do reverse lunges for extra stability. 2️⃣ Elbow to knee crunch + extension x 15 each...

🔥FRONT SQUAT COMPENSATIONS

🔥FRONT SQUAT COMPENSATIONS 📍A common compensation with the front squat is not being able to maintain the high elbow position. Of course there are other reasons as to why this may happen besides the reasons I provided above. ⠀ 📍The muscles that if tight will inhibit the shoulder to optimally flex while...
🔥3 Steps To A Better Butt Workout ✅ In the google results you will found thousands of website showing the best booty exercises out there. ✅ Some of probably pretty effective and some are just funny looking. You can go through all of them and maybe see some results. But...
💥 Upper/Lower Workout 💥 Consider one version of the exercise on the Upper of the body and the Lower of the body - UPPER Workout ⠀⠀ 1️⃣ Incline barbell press - 3 x 8-10 ⠀⠀⠀⠀ 2️⃣ Barbell Deadlifts - 1 x 6-8, 2 x 10 ⠀⠀⠀⠀ 3️⃣ Standing dumbbell shoulder Press - 3 x 10-12 ⠀⠀⠀⠀ 4️⃣ Wide grip lat pulldowns...
Exercise Abductor Machine This machine is a great exercise to add into your leg routine especially if you are working on your glutes and abductors 🍑! You can either stay seated on the seat or you can be above the seat a little bit and get a better contraction! Make sure...
⚠️ Will Make your Squats This is a classical plyometric exercise, in the course of which a powerful leap upwards from squat occurs. The so-called explosive load is created, that is, a quick effort is made in a short time interval, which develops the strength of muscles and increases their volume. 💥 What...

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