🐪Because it’s Wednesday ..today’s focus is legs!🐪
🍑Specifically the posterior or backside of our legs, our hamstrings and glutes. I am a big fan of training legs.. anyone else? 🙋🏻♀️.
🦵🏼If you are, then add these to your next leg day. They are a few favorites:
1️⃣Scoops, this is a great addition to your dynamic warmup.
2️⃣Romanian deadlift: before you begin, engage your core, tuck your ribs and pull your shoulder blades down and back. Keep your knees soft. Hinge forward pushing your hips back while lowering the weights towards the floor, keep them close to your body. Drive your weight through your heel to mid-foot and return to standing.
2️⃣Kickstand RDL. This is a great way to emphasize one leg over the other while maintaining stability. Step one foot lightly behind the other and repeat above steps, placing the emphasis on your stable leg.
3️⃣Add a curtsy to that kickstand RDL! Repeat above steps then step back at an angle keeping your hips facing forward. Drive your weight through your front foot and step forward.
4️⃣Single leg RDL with (or without) tap. Same cues apply. Focus on keeping your hips square. This requires more core stability and balance. You can start by holding onto a chair/wall. I like to keep my back foot flexed to further engage the #hamstring.
5️⃣Stability ball leg curl. Place your feet on a ball, feet flexed, arms by your side, lift your hips and pull the ball towards your body. For an additional core challenge hold your arms straight up in front of your body.
6️⃣Stability ball hip press: your feet on the ball and knees at 90 degrees, squeeze your glutes and lift your hips. Again, for added challenge hold your arms straight up.
7️⃣Prone #glute extension. Lie face down with the ball under your hips. Lower your legs, bending at the hips, squeeze your glutes and lift your #legs.
👉🏼All of these and many more are included in the full #workouts on my app. The link is in my bio! ——
🥤Drinking @team_aminovital Grape flavored Action with electrolytes and plant based BCAAs😋
💙Enjoy your day!! ——
the constant battle of self acceptance and not letting my mind have the thoughts of negative feelings towards my body.
. I’ve always felt pretty confident in a gym with workout clothes on. Outside of that is when the uneasiness sets in. My legs feeling huge in cut off shorts and constantly being approached asking how much I squat. I can’t exactly wear women size jackets; cause if I hug you my jacket will literally rip. I don’t feel feminine in dresses. it’s all a rollercoaster of feelings and I’ve had to really stay present and harp more of what my body is capable of doing over what it looks like in a dress. .
. I’ve learned to dress for my body type where I feel comfortable and be proud of what I’ve accomplished with these legs and these traps. We are have insecurities, but don’t let those hold you back from ANYTHING. 🙌🏽 .
. Cheers to thicc thighs, traps, lats, and cheers to chicken legs you look cuter in shorts 😉 we all need a little more self love .
. 📸 @ltevebaugh
COMPLETE HAMSTRING DEVELOPMENT!
The #hamstrings are not just one muscle. As such, you must #train different parts of the #muscle group with different #exercises . A good general guide to a complete program for the #hammies is to pick a #hip#hinge movement (Romanian #deadlift AKA #RDL shown in video 1) and a #knee#flexion#exercise (laying #leg#curl shown in videos 2 & 3). ORDER
Some people prefer to hit the knee flexion exercise first ( #Nordic#hamstring curl or another leg curl), so that they can’t use as much weight in the hip hinge movement afterward (deadlift variations, good mornings, #back / hip #extension ). I prefer to do the opposite, so I can perform best on the hinge with maximum loads while I’m fresh.
TWO OTHER TECHNIQUES SHOWN -
In my leg curl #sets, you may also notice I perform a #2to1 protocol. This means I lift the weight with two #legs , and then lower it with one. This is a great way to overload the hamstrings, or any muscle you want to do this for (usually done well on a machine for safety & control). BFR
Blood flow restriction ( #BFR ) has been proven to elicit a great hypertrophic response in some controlled studies. I use BFR on smaller limb #muscles (biceps, triceps, calves, maybe delts), and sometimes for my hamstrings. Restricting the blood flow to the working muscle area can increase the amount of #metabolite production and subsequent growth. (I can cite / find the studies later on request). If doing this #technique , make sure to use less weight and don’t take long breaks. I also aim toward the same metabolite work without BFR cuffs by just picking several exercises for a muscle and doing set after set without breaks. Both can work! Combine the giant sets + BFR and you’re in for some good muscle pain.
Day two of "getting my ass moving" loved my wee(3.2km) run around the lake and the free workouts.
My legs are feeling it though 😂