BOOTY SUPERSET 🍑🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
Try these two exercises that'll really target your glutes!
Do both exercises one after the other as a superset: ⭐⭐⭐⭐⭐⭐⭐
•15X Cable Kickbacks
•20 DB Hip Thrusters ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4 sets in total. 30secs rest in between sets. No rest in between exercises. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use a resistance band for the second exercise to make it harder and push your knees out the whole time.
I like to lift my toes off the floor to really focus on pushing through my heels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag your workout buddy!💪🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bootybyneta #gluteexercises #glutesworkout #bootyworkouts #legexercises #mondayworkout #workoutmotivation💪 #fitnessfam #fitnesslife #fitnessmotivation #lowerbodyworkout #netapt #netapersonaltraining #neta
Y’all know I love my booty days... but let’s not forget the QUADZZZ. FULL WORKOUT⤵️ - ⚫️FRONT SQUATS - I don’t recommend doing these until you’ve mastered a back squat. But some tips that have helped me with my front squat: push elbows up and in, keep your shoulders back and chest up, and keep your core tight
⚫️BULGARIAN SPLIT SQUAT - do as many as you can weighted then finish with 15 bodyweight reps. Your legs will be crying
⚫️PISTOL SQUAT SS HACK SQUAT - deadly superset. If you have trouble with pistol squats you can replace them with one legged box squats
⚫️SISSY SQUAT SS LEG EXTENSION - I don’t recommend leg extensions to anyone with knee issues (which is me lol) but I did them very light. Start with weighted sissy squats and burn out the quads with leg ext.
Try this out and tag me! I want to know what you think 🤪
Leg day and hating life because of it 😂😂 #weakknees 🤷🏻♂️ because I hurt my legs once, it’s easy for me to hurt them again by pushing myself a bit harder than they should. I still make leg day a priority, I just take my time and don’t push myself as hard as I do when I workout any other part of my body. Progress is much slower but progress is progress. Don’t strive for perfect, strive for better. You got this! Keep being awesome! #legday #legexercises #legworkout #doitforyou
"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come"
I'm looking forward to making some incredible leg gains this year
I'm Finally getting my strength back after battling injuries/inconsistencies and holidays
Now, everyday is Leg day! 🏋️♂️😤 #teamsexylegs 🤙🏾 #Leechangfitness
Sunday funday & so excited for good weather!
On weekends/weeks we have Czeth me & Trevor cant always find the time for us to make it to the gym. We have a gym that doesn’t allow kids so one would have to go then the other would have to go.
We enjoy spending our time with each other as a family & sometimes I’m not willing to pass that time up to go to the gym!
So that is when simple things like jump roping, running or body weight at home workouts are my go to!
Today it was finally nice here where all Czeth wanted to do was go to the park! Was so freaking nice to enjoy the outdoors for a little bit.
I jumped rope for 15-20 minutes get me lose & heart rate up a little bit then headed to the bench!
Did 4 sets of everything 15-20 reps
Kept my rest periods short between sets to keep my heart rate up!
1️⃣Push up w/ mountain climbers
2️⃣Right into Tricep dips
1️⃣Backward lunge pulse into step up jump
(Can take out the jump if you want)
1️⃣Squat pulse jump ups
✨Exercise doesn’t have to be complicated guys! You make it a part of your life & make it not feel like a chore you have to do every day!
➰Did I still want to go lift weights hell ya but did it fit into schedule this weekend nope & that’s okay. You deal with what you got right!
Can use these at the gym or at home or maybe next time your at the park with your kids! Hope you guys had a great weekend! I know I did! 😊 Have a tiny bit more cooking to do & then get some studying done! Going to journal or read for a little bit & get myself organize to crush the week!
💕Hope you guys are ready to kill the week I know I am!! 👊🏼
20 MINUTE FULL BODY HIIT💗
I combined 2 exercises into one to keep this workout quick yet effective. Perfect workout for Fat Loss! 😏
Sometimes 20 minutes is all you have, try this killer workout the next time you’re limited on time!
15 Reps Each Exercise AMRAP in 20 Min 💪🏽
Consistency is king when it comes to achieving goals 🙌
That could be fitness goals or even building business. 💪
🔥 high intensity lower body workout with lighter weights and higher reps! 4 sets of 15 reps each😍
double tap to let me know you love the workout vids!💯
1. dumbbell squat
2. reverse lunges
3. hip thrust
4. squat with sumo stance
Adjusting the height of the back leg can help you focus on placing more load on the front leg as well as getting a more fuly lengthend quad in the back leg.
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Since the rectus femoris crosses both the hip and the knee joint, you'll need both hip extension and knee flexion to train it in the fully lengthened position. To do this in a back foot elevated (BFE) split squat, you'll need to have the intent of driving the back foot down into the platform rather than just using it to balance, to keep tension in the rec fem.
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The other goal for a BFE split squat is to shift more load to the front leg if you are focusing on overloading the glutes more in the lengthened position.
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You can check out the different variations of the split squat and many other exercises in the exercise library on www.n1.training.
To learn more in-depth about individualization and customizing exercise mechanics, join us for an upcoming N1 Practical and online for the Biomechanics course. Links for both in the profile
#n1education #n1training #legworkout #legtraining #hipstability #stabilitytraining #legexercises #splitsquats #trainsmarter #personaltrainer
If you haven’t incorporated ankle weights into your glute workouts then you’re missing some serious sculpting and pumping opportunities. 💯 🍑
Don’t play yourself- check out my app. 👊🏼 FIT WITH WHIT APP - workout and diet programs for both men and women. 🏋🏻♂️🏋🏻♀️Link in bio.
#sundaybumday 🎶 @ludacris
*the ankle weights I’m using are 10 lbs- I always recommend getting the adjustable ones so you can work up to your most challenging weight.
دائرة دوران الساق
التكنيك: ▪اثني الركبة بشكل بسيط وضع الرباط المطاطي فوق الكاحل ▪تخيل أنك ترسم شكل دائري بالقدم
▪حرك القدم باتجاه عقارب الساعة وعكس عقارب الساعة ٢٠ مرة لكل رجل 📦 قم بزيارة موقع فيتنس إمباير لشراء أربطة المقاومة المطاطية الصغيرة 🌐www.fitnessempire.co.uk ——————————————————————-Circle Leg Rotations
Technique: ▪️keep knees slightly bent and place band on the ankles ▪️draw an imaginary circle with your foot. ▪️cover both clockwise and anti-clockwise aiming for 20 reps per leg. 📦To purchase your packet of mini resistance bands please visit 🌐www.fitnessempire.co.uk
#miniresistancebands #legexercises #exercisebands #workout #fitnessmotivation #fitnessgirl #fitnessempire #sport #runningmotivation #running #rehab #jeddah #ksa
HIGH INTENSITY LEG WORKOUT🤙🏽
👉🏽Keep your rests relatively short for this workout for maximum killer mode 💀😁
3️⃣Body weight leg extensions
4️⃣Stiff leg dumbbell deadlifts
5️⃣Standing calf raises
6️⃣Body weight calf raises
SAVE AND TAG A BUDDY YOU NEED TO TRY THIS WITH📲↪️
⬅️swipe for quad workout⬅️
Do you separate you leg workouts...quads one day, and hamstrings and calfs on another Or do you hit them all in one day I like to hit them separately to really focus on the muscle at work and to change things up.
💪💪 TWO EXERCISES TO HELP YOUR LOWER LEG POSITION💪💪 Add these two exercises to your leg day 💪
Elevated leg split squat
4 X 15 reps each legs
Tempo 4 seconds down, pause 1 second up
Laying leg curl
4 X 15 reps
Tempo 1 second up, hold one second and four seconds down
Make sure you don't bounce the bottom of the exercise ❤️
Sportif çalışmalarda,günlük hayatta dizin problem çıkarmasının nedeni!!
1)Sportif çalışmalarda dize yönelik yeteri soğuma ve ısınma yapılmaması,sert ve ağır darbeler yapılması,maruz kalması.
Örneğin :Monopalet,Su topu,dövüş sporları.
Paletin ağır gelmesi,dizin devamlı dönmesi,sert tekmeler atılması
2)Aktivite'nin gerçekleştiği zeminin sert,uygun olmaması.
3)Uygun ortopedik ayakkabı kullanmamak.
4)Synovial sıvı azlığı.
5)Yaşa bağlı deformasyonlar.
6)Hızlı kilo alış verişleri.
8)Aşırı yük bindirme , ağır,zorlayıcı,yanlış esnetmeler.
9)Dizin Flexsionu,Extensionu yeteri iyi olmaması.
10)Dizin Stabilizasyonu yeteri olmaması.
11)Yaşanan trafik kazalarında düşmeye,sıkışmaya bağlı sakatlanma.
Derman Tıbbi Yayıncılık
Diz ile alakalı Operasyon görüntülerine,iyileşme sürelerine,nedenlerine ulaşabilirsiniz.
#swimming #swimming #swimmer #openwaterswim #openwaterswimming #masterswimming #fitness #fitnessmotivation #fitnesslife #fitnesstrainer #exercises #exercise #legworkout #legexercises #patella #doctor
BOOTY WORKOUT USING ONLY A WEIGHT PLATE 🍑 -
The worst moment is when you get to the gym and see that it is FULL. All the machines you’re gonna use are taken and you feel like going home. -
That’s when you take a weight plate cause that’s all you need to get a good burn in your legs and booty 😍 -
I did these exercises at the end of my leg workout and today I can’t walk 🙂
SAVE and try it out when you want your legs to feel like spaghetti 🍝
SEE right THROUGH me... 😊😊😊
I know that I dont have that sexy body, but I'm healthy. And I think that's what matters ayt :)))