#hamstrings

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Lately I’ve been working strictly on my form. Making sure I’m moving heavy weight efficiently without compromising my form and ruining my much needed gains in the process. It’s all a process and I’m trusting it. Can’t stop the grind now. There’s too much to achieve. #gains #workout #workoutvideo #workoutmotivation #deadlift #deadlifts #deadlifting #powerlifting #powerlifters #powerlifter #strengthproject #strengthtraining #strengthandconditioning #power #hamstrings #hamstringworkout #backworkout #competition #competitionprep #competitiontraining
#HappierHammies #yogachallenge Day 4: #halfmoonpose 🌜 Dates: 15th - 21st . 😋 Hosted by: @faithfoxmama @skclay86 @ashtangi_ali . 😍 Generous sponsors, providing some amazing prizes 🙌: @onzie @embracetheblock @glow.designs @onyxandavery @faithfoxdesigns . . 🤗 How to join us (and for a chance to win a prize!): 1️⃣ - follow all hosts & sponsors 2️⃣ - make sure your profile is public, so we can see your posts 3️⃣ - post a photo or video each day of the pose of the day, with the tag #HappierHammies 4️⃣ - tag hosts & sponsors in your posts 5️⃣ - be safe, have fun, and make sure to encourage the other participants in the gallery! . . 😎 The poses: 1. Uttanasana variations - ragdoll with knees bent/ half forward fold✨/ forward fold ✔️ 2. Downward facing dog variations - knees bent/ regular / 3-legged dog ✔️ 3. Trikonasana/✔️ parsvottanasana/ revolved Trikonasana 4. Half moon/ super soldier/ sugar cane ✔️ 5. Low lunge/ Half splits/ hanumanasana 6. Prasarita padottanasana variations - standard/ twisted/ arms all the way through 7. Upavishta konasana - upright/ folded/ Kurmasana . #adhomukhasvanasana #yogachallenges #igyogachallenge #worldyoga #hamstring #flexibility #letsstartyoga #loveandalliscoming #instayogi #practiceandalliscoming #onziewear #beagoddess #flexibility #hammies #hamstrings #aloyoga #sunsetphotography #yogi #yogagirl #yoga #yogini #yogachallengeaddict #yogajourney #asana #asanaoftheday #yogapractice #yogamexico
It was a deadlift party today with @naturalguy1 @pbookie41 @kasturips @rcheco21 and @tayvein all working in with me and the ol' man on our deads today. Top set for me was 525 x 4 followed by 495 x 4 and 465 x 4 for additional volume. And then some good glute and hammy work. Don't neglect 'em. #deadlift #deadlifts #animalpak #legday #backday #universalnutrition
Follow @robotzentraining There’s nearly always a way to train around an injury. Get creative. A client of mine recently sprained a muscle in her hand during a fall. Unable to sufficiently grip without pain, here’s Theresa doing a double-Banded medicine-ball-loaded zercher romanian deadlift. This hits the glutes from three force vectors, the hamstrings, the upper back, and biceps. Let me know if you come up with a better name! She also did dead bugs, eyes-closed Bulgarian split squats, medicine-ball zercher Bulgarian split squats, Banded hip thrusts, band pull aparts, and stability ball body saws. All essentially without needing to grip. Videos coming soon. #injury #handinjury #grip #training #personaltrainer #strength #strengthtraining #posteriorchain #glutes #glutetraining #zercher #medicineball #rdl #romaniandeadlift #forcevector #physics #biomechanics #biohacking #hiphinge #hamstrings
what’s better than one MK... three!!💁🏻‍♀️ anyway.. while at times I do look outwards at other women for inspiration, when it comes down to it nothing motivates me more than myself. looking at these specific pictures from a couple weeks provides that, although tbh I haven’t really needed to scroll through the #prepfiles because I’ve been feeling pretty motivated these days. i believe you should always be your number one source of motivation, and it’s irrelevant whether or not you’ve acquired your goal physique cause even without any palpable images we all have this wonderful superpower called imagination!! envisioning you as your best self should be enough motivation as it is and if you work hard & stay consistent, eventually you WILL manifest what you imagine. sooo yeah it’s hump day and this may be a picture of my glutes but I figured I’d add some value in case you needed some encouragement to finish the week strong. remember you’re a lot more capable than you think♥️
#1 thought while I push through a heavy leg day... “I get a refeed after this” 😍 . . . . . #legday #legworkout #hamstrings #glutes #fit #fitness #fitnessmotivation #workout #workoutmotivation
We're excited to bring Montana Highway Patrol Sergeant Baggs into the fold! @beastathletes406 coach @alysan.casey will be taking this Guardian and getting him back to 100% with the help of @kaci.monroe and her Physical Therapy staff! Welcome Sergeant! We're happy to have you here. #guardianoutreachproject
There’s nearly always a way to train around an injury. Get creative. A client of mine recently sprained a muscle in her hand during a fall. Unable to sufficiently grip without pain, here’s Theresa doing a double-Banded medicine-ball-loaded zercher romanian deadlift. This hits the glutes from three force vectors, the hamstrings, the upper back, and biceps. Let me know if you come up with a better name! She also did dead bugs, eyes-closed Bulgarian split squats, medicine-ball zercher Bulgarian split squats, Banded hip thrusts, band pull aparts, and stability ball body saws. All essentially without needing to grip. Videos coming soon. #injury #handinjury #grip #training #personaltrainer #strength #strengthtraining #posteriorchain #glutes #glutetraining #zercher #medicineball #rdl #romaniandeadlift #forcevector #physics #biomechanics #biohacking #hiphinge #hamstrings
HAMSTRING INJURY PREVENTION Risk factors for hamstring injury- 1) Reduced biceps femoris fascicle length 2) Reduced eccentric hamstring strength 3) Potential importance of fatiguability and asymmetry in hamstrings, however these are of greater importance in injury prevention once eccentric strength is greater Maximising structural and biomechanical adaptations (increase in fascicle length and eccentric force production) - The continual application of a training program which possesses exercises with 1) high contraction intensity 2) a degree of eccentric overload (ecc. only e.g nordics or unilateral eccentric component of bilateral conventional lifts e.g SLDL’s 3) incorporating maintenance phases following improvement in structural adaptations (x1/week) 📚: Opar et al. 2015. Eccentric hamstring strength and injury risk in Australian footballers. Timmins at al 2016. Short biceps femoris fascicles and eccentric knee flexor weakness increase the risk of hamstring injury in elite football (soccer): a prospective cohort study #physiotherapy #physicaltherapy #studentphysicaltherapist #studentphysio #rehab #strength #injury #injuryprevention #hamstrings
Elevated narrow stance squats increasing that stretch demand on those hams 🏋️‍♀️🏋️‍♀️ - - Forgot to point out the obvious - quad dominant. @rodgerlyon @sam2perkins 👊👊👊👊😂- - #Fitgirl #fitfam #fit #fitness #workout #gym #model #fitspo #bodybuilding #love #healthy #fitnessbody #fitnessmodel #bikinifiness #quads #girlswithmuscle #muscles #strong #beastmode #backgains #gymlife #girlswholift #training #fitbody #bodygoals #hamstrings #gymbunny #workout #gymshark #legday
You are asking a Maximal Strength guy about getting back to the squat; so I am going to assume that you want to get STRONG as hell on the Squat. __ If you are not in pain and you can perform the squat pain-free; I have a checklist that needs to be ticked off before I reintroduce the Squat into your training. __ One option is to just dive right into the movement but I prefer to get the ball rolling first. __ So my method is to work around the movement and target parts of the movement as well as specific muscle groups. __ I would have you perform Hyperextensions or Hip Extensions for a workout or two. We just want to fire up the muscles. After this, if it is possible, I would replace hypers with Good Mornings. __ Next: you would perform a lot of back work in general with some Cable Pullthroughs thrown in. The only direct "leg" work that would be done, is Front Plate Squats for sets of 5+ reps. __ Lastly, I would introduce some unilateral leg movement like the Reverse Lunge for a couple of sessions just to work the muscles. You'd also be doing some front and side planks to get that core fired up and be prepared to brace. __ Once all these movements and muscles have been lit up with a few workouts (maybe 10 days at the most because you will be training other things in the meanwhile), I would place Back Squats into the program. They would be treated as a priority and trained under Eric Troy's Honeymoon Period Progression. __ Provided everything else is kept dialed down and the effort and focus is maintained on the Back Squat: you will be lifting a LOT of weight in a few months. __ #rhinomight #strengthtalk #strengthchat #question #questions #qna #qanda #qnaaday #qandaaday #muscle #mucles #quadriceps #hamstrings #squat #squats #backsquat #squatday #progress #progression #glutes #core #corestrong #legworkout #legday #gymspo #strongaf #layoff #vacation #holiday #india
Vous aimez quand ça pique ? (Je parle des muscles😎 ) essayez ces mouvements au TRX, vos ischios vont apprécier 😁 #TRX #trxtraining #trxworkout #trxexercises #outdoortraining #ischios #hamstrings #legs #trainer #workout #coachsportif #instafit #fitgoal #fitnessmotivation #fitnessaddict
Today's #humpday post brought to you by a gazillion hip thrusts, pulse squats, sumo deads and lunges. #legday #womenwholift #girlswholift #glutes #hamstrings #strongmom #muscles #thickfit #thickthighs
Happy hump day! It’s been a while since I’ve posted a good ole booty pic, so today seemed as good a day as any 💁🏻‍♀️ Glute/ham pump brought to you by: margs 🍹 brisket 🥩 and French fries 🍟🤷🏻‍♀️ #wednesdayworkout below! ⬇️ ———————————————— ⏺Banded monster walks 3 x 10 each way ⏺Banded glute bridges 3 x 25 ⏺Sumo squats 4 x 10 ⏺Goodmornings 4 x 10 ⏺DB RDL 3 x 10 each leg ⏺Cable pull throughs 3 x 20 ⏺Laying hamstring curls 3 x 15 ⏺Staggered stance RDL 3 x 15 each leg ⏺Single leg hamstring curls 3 x 15 each leg ⏺ENJOY AND REAP ALL THE GLUTE GAINS! ——————————————— #humpday 🐫 #wednesday #workout #glutes #hamstrings #fitness #fitfam #fit #bodybuilding #lifestyle #fitnessmotivation #fitnessjourney #1stphorm #iam1stphorm #legionofboom #healthy #living #motivation #booty 🍑 #gains #photooftheday #lululemon #adidas
Wow oh wow am I out of practice! I moved into my new house 6 weeks ago and haven't fully unpacked or figured it all out. So I present to you three screenshots from a badly shot video, taken using a toolbox as a tripod, during which I used a camera lens box and Cards Against Humanity as a makeshift yoga block. Weekend plans - unpacking. Day 3 and 4 of #HappierHammies - revolved triangle and half moon (minus the feet and hands. My bad) #Repost @faithfoxmama (@get_repost ) ・・・ 😄😀 NEW CHALLENGE ANNOUNCEMENT! #HappierHammies 😀😄 . Are your hamstrings sad? Tight? In need of a little love?? We’ve got just the challenge for you, in #HappierHammies ! 😁 Together with my lovely co-hosts, we’ll be guiding you through progressions of poses that target the hamstrings. You can choose the level most suitable for where your body is! . ☺️ Dates: July 15th - 21st . 😋 Hosted by: @faithfoxmama @skclay86 @ashtangi_ali . 😍 Generous sponsors, providing some amazing prizes: @onzie @embracetheblock @glow.designs @onyxandavery @faithfoxdesigns . . 🤗 How to join us (and for a chance to win a prize!): 1️⃣ - follow all hosts & sponsors 2️⃣ - make sure your profile is public, so we can see your posts 3️⃣ - post a photo or video each day of the pose of the day, with the tag #HappierHammies 4️⃣ - tag hosts & sponsors in your posts 5️⃣ - be safe, have fun, and make sure to encourage the other participants in the gallery! . . 😎 The poses: ✔ 1. Uttanasana variations - ragdoll with knees bent/ half forward fold/ forward fold ✔ 2. Downward facing dog variations - knees bent/ regular / 3-legged dog ✔ 3. Trikonasana/ parsvottanasana/ revolved Trikonasana ✔ 4. Half moon/ super soldier/ sugar cane 5. Low lunge/ Half splits/ hanumanasana 6. Prasarita padottanasana variations - standard/ twisted/ arms all the way through 7. Upavishta konasana - upright/ folded/ Kurmasana ❤️ . . #hamstrings #julyyogachallenge #hamstringstretch
Wasn’t expecting my workout to be this good, but it was. I did some sumo deadlifts (in my story) and some farmer’s walks afterwards, but my phone died mid-workout so no video. . 1st: 95 kg/209.4 lbs 2nd: 105 kg/231.5 lbs 3rd: 115 kg/253.5 lbs . . . . . #squats #squat #legday #legs #quads #hamstrings #glutes #bodybuilding #powerlifting #fitness #fit #fitnessmotivation #fitspo #health #healthylifestyle #healthylife #healthy #healthyliving #strong #strength #hashtag #bodybuilder #powerlifter #deadlift #deadlifts #progress #pr #deaf #animalpak @animalpak @animal_gear @elitefts
Happy hump day, y’all! It’s been an absolutely gorgeous Ohio day! Sharing just one more paper plate demo this week. Add some drag/pull motion to your skater’s lunges!! Do 10-15 reps with or without weights. Feel this work your hamstrings, glutes, and inner/outer thighs. #legday #legs #hamstrings #glutes #thighs #fitchick #wednesday #wednesdayworkout #demonstration #demo #exercise #homegym #gym #workforit #fitmom #fitness #fitmind #fitover40 #begoodtoyourself #strong #training #coach #muscle #girlswholift
it aint even leg day yet but the pump is there🍑🍑🍑 I gotta thank @alex_boivin_official hes the best coach and we aint done yet here👊🏻✨#gains #bootygains #quads #hamstrings #progress #nopainnogain #loveyourself #babyabs #keto #nocarbs #savagemode #monstergym #fitfam
After a great dynamic Strech. Nice way to warm-up hamstrings, glutes, and lower back. Preparing for a great leg workout. Posterior Chain activation#workoutanytime #hamstrings #lumbarspine #warmup #humpday #lean #strength #glutes #atlfitnesstrainer #atlpersonaltrainer #hardwork #gymtime #fitness
LEG DAY! love the brutal ride that is leg day, it definitely separates those that want it from those that don’t. @paulsporter * * Worked on squat depth and breaking thanks to online coach @andy_naylor_pure_elite_pro for all your help and advice #ptwanker * * #legday #legworkout #legdayproblems #gym #gymlife #gymlifestyle #gymmotivation #fit #fitfam #fitdad #fitness #fitnessmotivation #training #traininglifestyle #trainingmotivation #quads #hamstrings #sissysquats #squats #squatdepth
Rack Pulls with some big boy weight. Sometimes it's good to go light and feel the weight, but other times it's fun to throw weight around. 405 for 5, then did a drop set to 315 for 10, getting stronger everyday. #meathead #babygotback #heavymusicheavylifting #aintnothingbutapeanut #tryandoutworkme #lookatthatbooty #hamstrings #killit #edgeofinsanity #ipickthingsupandputthemdown #iwillalwaysoutworkyou
ANF QUAD SHORTS - Try this exercise to develop a strong posterior chain. I also like this exercise because it's great for the core. - This movement is great for developing your lower back, glute and hamstring muscles. Perform this exercise in conjunction with my previous post. - ✔ANF SAFETY TIP #1 : Perform this exercise with a slight bend in your knees to protect the popliteus (back part of your knee). ✔ANF SAFETY TIP #2 : If you have pre-existing lower back problems avoid this exercise until your back heals. When you feel like giving it a try use an unloaded bar. - 🔊 CLICK THE LINK IN MY BIO TO PURCHASE YOUR ANF QUAD SHORTS. - 🔊TAG YOUR TRAINING PARTNER. - The #ANF 🎬ACTIONFIGURE #KEEPDRIVING #NEVERGIVEUP #LEGDAY #HAMSTRINGS #ONLINETRAINING #FITMEN #FITWOMEN #PROGRESSION #STRENGTH #AND #CONDITIONING
Yoga - it’s not about flexibility or perfecting the poses. @ryanmurphystudio shooting for @lululemonausnz. See my stories ⬆️ for more!
QUAD PUMP 🔥🔥🔥 . . . Lots of extra calories and good food over the weekend plus a muffin right before the workout. Put it all to good use and blew these quads right up. Here’s my workout if you dare to try! 1️⃣Barbell squats 6x12,10,8,6,6,10 2️⃣Smith machine front split squats 4x10 3️⃣Landmine wide stance squats 4x12-15 4️⃣One leg leg press 4x12,10,10,8 (feet low and close) 5️⃣Leg extension 5x15 (double drop set after 3rd set) 6️⃣Barbell walking lunges 3x20 7️⃣Smith machine standing calf raises 6x15,12,10,8,8,15
Need help getting in workouts through the summer? Click the link in my bio to get my FREE Summer Workout Guide. Also: be subscribed to get a weekly email series to keep your fitness momentum going all summer long! _ _ WHY YOU SHOULD BE BULGARIAN SPLIT SQUATTING by @joshcoquat _ _ Everyone knows squats and deadlifts are the foundation for lower body development. _ _ You could even argue that it’s really all one needs to build muscle and strength in the lower body. _ _ But if you want to MAXIMIZE your gains and BULLETPROOF your body against injury, you need to be doing single leg accessory work! _ _ Single leg work helps clear up any muscular imbalances and can even relieve some pain associated from asymmetrical loading in exercises like the barbell back squat and deadlift. _ _ THE PUNCH LINE: it’s a fucking awesome, easy to learn, safe and an INCREDIBLY effective exercise for increasing muscle and strength. _ _ Add these in your lower body strength program after squats or deadlifts with 3x6-8 reps to start. _ _ Comment below if what your favorite leg exercises are!
☀️☀️😎Day 4😃🙌🙌 #HappierHammies #supersoldier 😎☀️☀️ Please check in with my lovely Co-hosts for other variations ☺️. I’m being real with you guys-sometimes it’s a good leg day for the super soldier but a hot mess face day... and sometimes it’s a face looking tranquil but leg ain’t having it day🤣🙈(swipe to see). Every day, every practice is different. Don’t forget to do what is comfortable in your practice ☺️ . 😋 Hosted by: @faithfoxmama @skclay86 @ashtangi_ali . 😍 Generous sponsors, providing some amazing prizes 🙌: @onzie @embracetheblock @glow.designs @onyxandavery @faithfoxdesigns . . 🤗 How to join us (and for a chance to win a prize!): 1️⃣ - follow all hosts & sponsors 2️⃣ - make sure your profile is public, so we can see your posts 3️⃣ - post a photo or video each day of the pose of the day, with the tag #HappierHammies 4️⃣ - tag hosts & sponsors in your posts 5️⃣ - be safe, have fun, and make sure to encourage the other participants in the gallery! . . 😎 The poses: 1. Uttanasana variations - ragdoll with knees bent/ half forward fold✨/ forward fold 2. Downward facing dog variations - knees bent/ regular🐶 / 3-legged dog 3. Trikonasana/ parsvottanasana🔺/ revolved Trikonasana 4. Half moon/ super soldier💂🏻‍♂️/ sugar cane 5. Low lunge/ Half splits/ hanumanasana 6. Prasarita padottanasana variations - standard/ twisted/ arms all the way through 7. Upavishta konasana - upright/ folded/ Kurmasana . #yogachallenge #yogachallengeworld #igyogachallenge #worldyoga #hamstrings #flexibility #stretch #letsstartyoga #loveandalliscoming #instayoga #practiceandalliscoming #onziewear #beagoddess #youarelight #hammieslove #aloyoga #sunsetphotography #yogi #yogagirl #yogapants #yogaeverydamnday #igyogafam #makingshapes #youaremagic #yogainspiration #witchyogawednesday
When stretching makes you sweat. It's a love-hate, hurt-so-good relationship. . . . #musclerecovery #fitness #hamstrings #hurtsogood #traindirty #girlswholift #workhardplayhard #foamroller @keepfitwithev @tonefitcoach
PROGRESS! I can see so many of the problems that plague me during runs reflected in my yoga struggles. Today's yoga concentrated on hip flexibility but also helped me work on those calves and hamstrings. (Look how close my heels are to the ground in the second picture!) I've also been having some low back pain which I suspect is related to the hamstring tightness. Taking pictures helped me see how curved my spine was in this posture instead of lifting my hips toward the sky. Yoga teaches me that all my aches and pains are treatable and I can even measure my improvement. Side note: it was 90 degrees when @dray003 and I did yoga outside today. Something about sweating it out like that makes me feel more accomplished. The heat also helps improve my flexibility. . . . . . . #hotyoga #yogigirl #downwarddog #runneryoga #threeleggeddog #hamstrings #lowbackpain #achillestendonitis #progress #10KF
Shoulder mobility, why not. Here you have a before and after of Fascia Stretch Therapy. Not to much to be said about this really. It simply makes you move better. Peace!! : ORIGINAL MOVEMENT. Human movement is best experienced with strength and flexibility. A balance of both is optimal for longevity. : #movementislife #movementtherapy #chicagostrengthandconditioning #stretchitout #thesweetlife #muscletension #muscletherapy #yoga #musclerelease #moveyourbody #strongerthanyesterday #flexibility #mobility #FREEDOM #fasciastretching #fascia #fasciarelease #selfcare #nerverelease #hipstretch #hamstrings #tighthamstrings #omgthatfeelstopshelfstuff !!
Really missing my training and friends. Can't wait to get back to the gym. The last 3 weeks of rest and recovery have been SO much for me. Ready to head back Monday and slowly get back to it. #hamstrings #motivation #muscles #strongereveryday #alphafemale #strongwomen #flex #igfitness #weightlifting #humpday #crossfitapollo #vegasstrong  #strongnotskinny #fitchick #fitlife #doyouevenlift #girlswithmuscle #liftheavy #photography #inkedgirls #crossfit #fitnessmotivation #quads #fitspo #girlswholift #savage #selfmade #goals #earnednotgiven #selflove
Give it everything you got 185kg x10. Objective was 3x8 185, the last set shown I promised @michaelamclennan I’d get 10 to finish. Lift with intent, purpose and drive adaption through stress. You got to feel a little stress, breach the comfort zone and growth/adaption will come. No belt no straps for now. #deadlifts #deadlift #deadliftform #strength #gym #gymlife #gymlifestyle #motivated #thursdaythoughts #thursday #anytimefitness #anytimefitnessaustralia #flexibledieting #icn #intense #lifting #lift #personaltrainer #motivation #intent #passion #lifestyle #hamstrings #lats #quads #powerlifting #fun #positivevibes #goodvibes #
Gym with my man @ken_sager ! Wishing @kaylah_loveee was here to match my outfit! _______________________________________________________ #loveyourself #gymlife #gymmotivation #murves #beautyandthebeast #legs #hamstrings #quads #loveyourbody #saltlife #BEAUTY
Chest and tris tonight.. finished off with some calves on the #hacksquat . . .
@ken_sager killing some squats, he’s always motivated and getting it in 💪🏻 _______________________________________________________ #legs #quads #hamstrings #gymlife #gymmotivation #myman ❤️ #strength #bestfriend #untilforeverends #BEAST #beautyandthebeast #saltlife #loveyourself #treatyourbodyright
A challenge workout posted by @wwerollins @joshyg27 of the @deadboysfitness .. So I gave it a shot. 5 Rounds 15 Bench @135 # 30 Russian kettlebell swings @70 # @daddymuscles33 15:40
HAMSTRINGS TRAINING // TRENING MM. KULSZOWO-GOLENIOWYCH _________________________________________________ Obowiązkowa grupa na każdym treningu nóg jeśli chce się mieć ładne pośladki☝️ poprzez swój przyczep do kości kulszowej delikatnie unoszą pośladki do góry jeśli są mocno wypracowane. Dlatego nie omijamy tzw. "dwójek" (pamietajmy, że są tam inne mięśnie). Na filmie macie: 1. Klasyczny żuraw z obciążeniem + coś pod palce stopy - mocniej rozciąga tylną taśmę. 2. Żuraw na gumie - w wersji z przytrzymaniem dla równowagi i bez. U mnie guma na szyji, bo oporu dużego nie czuję, ale spokojnie na mocniejszej dajemy na barki poniżej karku. 3. Unoszenie tułowia na ławce rzymskiej z gumą - jak się domyślacie na jednej nodze jest trudniej. 4. Ekscentryczna praca mięśni w opadaniu - lubimy:) 5. Turlanie piłki leżąc tyłem - jednonóż trudniej. Są to moje ulubione ćwiczenia na tę grupę mięśniową, ale każdy z Was powinien znaleźć swoje. Jakie są Wasze najlepsze kilery?😁😈 . . . #hamstrings #exercise #training #workout #fitness #gym #gymlife #gymtime #bodybuilding #physique #muscle #strong #determination #fit #fitlife #fitspo #fitfam #instafit #instagood #instagirl #polishgirl #motivation #inspiration #healthy #nopainnogain #personaltrainer #girl #fitnessmotivation #gymmotivation #hapiness
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