Hahaha warm up sets and I was already fatigued af 😂😂 but k got that workout in and now my legs be 💀
No but truthfully I love leg days I do three a week so that I can have 1 full lower day and then one for my glutes and 1 for my hamstrings and yeah it sometimes has be walking crazy but it's all for the gainz 💋💋💋
- Kettlebell Swing and Variations. "The swing targets the muscles of the core, including activating your hips movements, glutes, hamstrings, and the upper body, including your shoulders and back, you can also add this exercisers to one of your fat-burning kettlebell workout which will give you the opportunity to give your whole body a amazing 🔥 - The kettlebell sumo squat develops strength in all of the major muscles in the lower body. Your gluteus maximus, which is the strongest and most powerful muscle of the bum, controls your hips as you lower to the floor and then extends them as you come up out of the squat. 🏋🏾♂️
Life’s short, post the booty pic😜
These incredible ladies absolutely CRUSHED their goals today! Becky surpassed 1000 meters on the skier ⛷ and Ashley nailed it on the rower! Welcome to the 1000 meter club!!! 💙💪🏽💚
SAVE THESE for your next leg day! 🔹Hip Thrusts 4x10
🔹Banded Dumbbell sidekicks 4x10
🍑GLUTES🍑 HIP THRUSTERS.
Glutes don't just work from squeezing and doing a few kick backs🤦🏼♀️ If you want them to work and build you have to put in the work. ✴Isolate the exercises by doing a few of these banded MOBILITY exercises first, so that when you go for weight they are engaged and they are warm. Glutes don't like being COLD 🥶
✴ Warm ups ➡️
✴Mind muscle connection (this takes practice and even touching the area when working it) ✴Go back to basics don't lift heavy on the glute thrusters until you feel it without weight first. ✴ keep core engaged youll see me pointing to abs on side walks.
THURSTERS: 🔜I will upload a tutorial video at the end of the week, showing more warm ups.Without weight, with bandz which adds a different force, with weight and weight and bandz. But if you have bands already this is a great way to use them.
1️⃣ Dip your glutes down so you get full hip extension.
2️⃣ Keep your chin tucked. Look at something in front of you.
3️⃣Hold each rep for 3sec min for full engagement.
4️⃣NO SWINGING. Constant tension.
5️⃣ Engage glutes from bottom, drive knees out, keep tension on outer thighs. (This is where bandz come in handy)
6️⃣ Remember if you don't feel it in glutes. BACK TO BASICS.
Double tap for Yo BOOTY Support.
And please tell me what you want to see more on GF. ✌
Dm me to get yo Booty bands. @jettsmaroochydore
Spring look book🌸 I enjoyed shooting this and putting all these outfits together. I will be doing a lot more of these💁♀️