◇◇ Low Cable Squat Rows. ◇◇ A great finishing move to your squat focused day. It's a great way to practice your squatting depth while maintaining your torso positioning through the movement. Since the cables handles are out in front of you the weight wants to pull you really far forward and you have to focus on resisting that motion as you descend. I prefer this movement over a leg press machine to finish a squat day because it involves an upper body component which is a great way to make better use of our time while still burning the legs out! #lowcablesquats #cablesquats #squatfinisher #legfinisher #quadworkout #legworkout #squatexercises #legday #gp3sfc #squatdepth #gp3strength #hipmobility
The RPE Reflection 🔥❄️ Are you leaving reps in reserve, if so why ?
If your goal is to maximise muscle growth and strength your sets have to be HONEST.
Sure you do something over and over again regardless you’ll get better and resilient.....BUT why would you not want to maximise your efforts in the gym and create a big change where your body will grow that much more because your given it a real reason to force adaptations.
It’s the one thing I see rarely in my job lifestyle , INTENSITY.
A lot of people don’t wanna take themselves there and not realising that if they did what they could achieve with there minds and of course there bodies.
What is RPE then ?
Rate of perceived exertion....
It’s very simple , this is your measurement from 1-10 how hard your set was , how hard you think you’re working ...HONESTLY
Personally if your working below an 8 on this scale your not exertion enough.. therefore not forcing adaptations as well as you could be.
Swipe for leg leg day abuse ☝️😈 #bodybuilding #strengthtraining #education #personaltrainer #personaltraining #legday #thegymredhill #redhill #reigate #motivation #inspiration #legworkout #rpe #intensity
I am so proud of how far I've come and to make to concious decision to lead a healthy more full life,
Since I've started my journey I've not only lost a huge 35 kgs
But I've gained the love for myself that was hidden away in the self indulgent mess that I was 🙃🙃
Since I've become more fit I can keep up with my kids.
I don't cry when I go and try on clothes or bras any more.
And well I have this amazing new found confidence that I just never had,, 💪🏻😋
I just wanna shout out the most amazing support in my journey the girl who really kicked my ass into gear and made me see my self worth. @aradiayali
❤️ without you I wouldn't be where I am today.❤️❤️❤️❤️❤️
And the ongoing love and support every one @afblaxland
gives me ahhg I just love you all for showing me I am more then what I thought 💪🏻💪🏻💪🏻
Supper comfy work out pants get them for real so good @rockwearaustralia
Tonight I FINALLY got to be trained by my own PT hubby! It was nice having someone just tell me what to do and I didn't have to think about my workout. It even helped me to do extra exercises afterwards because I was so motivated. 😁 Thanks @jonovpf
, you turned this cranky girl into a smiley ball of sunshine tonight 🌞
Loving this outfit by @kyodanactive
Perhaps the king of all bodyweight exercises is the squat😤
Squats are awesome! They provide a great workout for multiple muscle groups, including the butt, thighs, and core🏋️♂️
How often do you squat🤔
#crazybulk #bodybuilding #fitness
C H A I N Z
2.5 biscuits on the bow bar + chains = roughly 134 for a tripler
Patented BCB 3 point leg day. The gainz aren’t guaranteed but the pain is.
Due to biomechanical factors, as women we are more prone to injuries in certain areas. Part of the problem is that we often have excessive anterior pelvic tilt (instagram butt) and valgus knees (knocked knees) angle which basically means our knees angle away from the body.
We also suffer from patella tracking problems due to tightness in the hips and slow or inactive glutes and hamstrings. A lot of us walk around in heels for long periods… This puts MORE emphasis on the quads and doesn’t allow the glutes and hamstrings to work as much as they should while doing simple activities such as walking up and down the stairs, standing up, weight training and running.
Therefore, we should train our posterior chain more often and perform more hip, glute, hamstring, and lateral movements for mobility & activation work in our workouts. This will help avoid the most common complaints from those with knee pain and lower back pain, which is normally a result of excessive anterior pelvic tilt, weak hamstrings, and tight hips.
Women if you want that booty, you gotta put in that duty! Here is an effective glutes activation/exercise to add to your next leg day workout.
Single Leg Glute Bridges: Yes it looks funny and this is not a beauty contest anyway. 😁 Lay upper back down on the bench with your hips lined straight, and your legs tucked underneath at 90 degrees. Fully move your hips up & down, feet flat on the ground and contract the muscles in your posterior chain at the top of the movement. Squeeze 🍑👈🏾
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2nd day of training , feeling better then yesterday and excited for today's training, legs day. 🇺🇸: Exercise: Classic bar Squats .
I started the exercise with a set of minimal weights for warming-up (10 kg on one side) Ist series 20 repetitions.
In the second series we tripled the weight (30 kg on one side) of 20 reps.
We've prepared the muscles for the effort.
On the 3rd series (40 kg on one side) we performed 20 repetitions with 60% of potential.
On the 4th series (50 kg on one side) As seen in the video , we performed 20 repetitions at 80% of the potential.
5th Series I forced to reach the maximum potential and carried out 15 reps with 60 kg on one side.
It was an exercise consisting of 5 pyramidal series with progressive increases to reach maximum potential.
Objective for the future 80kg on each side. 🇷🇴: Exercitiu: Genoflexiuni clasice cu bara.
Am inceput efectuarea exercitiului cu un set de greutati minimale pt incalzire( 10 kg pe o parte). I- serie 20 de repetari
La a- II a serie am triplat greutatea ( 30 kg pe o parte) 20 de repetari. Am pregatit musculatura pt efort.
A-3 a serie ( 40 kg pe o parte) am efectuat 20 de repetari cu 60% din potential.
A 4 a serie ( 50 kg pe o parte). Dupa cum se vede in filmare am efectuat 20 de repetari la 80% la suta din potential.
A 5-a serie. Am fortat pentru a atinge maximul de potential si am efectuat 15 repetari cu 60 de kg pe o parte.
Am fost un exercitiu format din 5 serii piramidale cu cresteri progresive pt atingerea potentialului maxim.
Obiectiv pe viitor : 80kg pe o parte.
(multumesc pentru sustinere)
#legday #fitness #gym #workout #bodybuilding #fitfam #motivation #fit #squats #gymlife #fitnessmotivation #gains #abs #fitspo #muscle #legs #gymmotivation #training #nopainnogain #instafit #strengthtraining #squat #fitlife #crossfit #powerlifting #lifestyle #chestday #healthy #bhfyp
There is always something new to learn.. 💕