💥Bulgarian split squat 💥
Not an easy exercise to do but a great exercise for developing single leg strength and mainly works the quads and glutes. It helps to increase hip stability, flexibility of the hip flexors and due to the fact you only have 1 foot on the ground it also challenges the core muscles as they have to work hard to keep your back and pelvis properly aligned and maintain balance. If you are doing this exercise for the first time you should start with body weight only until you can perform it with good form before adding weight.
How to do it:
1. Stand in front of a bench, reach back with one foot, placing the top of the foot on the top of the bench.
2. Keep your torso upright with a slight forward lean, inhale and lower your back knee down and slightly back keeping most of your weight in the front foot, lower until your front leg is parallel to the floor and your back knee almost touches the floor.
3. Exhale and engage the core to rise back up to the start position.
4. Repeat all reps on one side and then switch legs.
Here's @nadx17x performing the body weight version with a pad under her back knee for some feedback on her range of motion making sure she to tap the top of the pad with her knee on each rep.
#bulgariansplitsquats #femalefitnes #exercisetips #exercise #strongwomen #fitness #fitnessmotivation #strong #glutes
Ready for another amazing guest speaker and fitness Guru!😊 Join us Thursday at Noon in the Finesse Your Mind and Body Summer Fitness Challenge Group 💪💪 https://www.facebook.com/groups/FinesseYourLife/
We will be talking to the amazing Michelle Goldrick. She is a London Ontario based fitness model and personal training specialist and weight loss coach with additional certifications in Pre and Post Natal personal training.
Since entering the world of fitness, Michelle has achieved an extraordinary and unparalleled year-round physique and she is excited to help her clients reach the same levels of success.
Michelle’s drive and determination saw her achieve high levels of success on the stage as a fitness competitor.
Now, as a personal trainer she has found a new set of goals and is committed to providing her clients with the exceptional guidance and motivation they need to achieve their desired transformations.
Most recently being a breast cancer survivor, diagnosed in September 2013 with mastectomy in December 2013, Michelle now also understands the unique obstacles to overcome physiologically and emotionally that younger women with early age diagnosis go through.
Despite facing this obstacle as a single mother with her young daughter, Michelle has always stuck with her goals and her success is a testament to this attitude.
Soooo join us at Noon Thursday ⬇️ https://www.facebook.com/groups/FinesseYourLife/
Any questions you'd like me to ask her please share ⬇️⬇️ See you soon #slaytheday
It’s too hot to run midday anymore... so @wild.tula and I shuffled to the gym early this morning and i cranked out my speed workout on the treadmill. Happy that these paces felt MUCH easier than the last couple speed runs I’ve done!
1 mile warmup
[email protected] 7:53 pace / 400 slow
3200 @ 7:53 pace / 800 slow
800 @ 7:30 pace / 400 slow
400 @ 7:24 pace
400 @ 7:04 pace / 400 slow
1 mile cool down
To ALL my #INDIGENOUS / #native people: I wish you the best with every breath you take. Success with every foot you place forward. Support for the pain in our blood from our ancestors to the inner and outer battles we face today. Living isn't easy, but it sure holds incredible moments worth staying for and discovering. You are ALL beautiful. If today you are given luck & love I hope you spread it to those who need it. For those who are in a bind, having a bad day, week, month or year we are often told by assholes "That's the way it goes" but don't ever forget - it goes the other way too! To those defending our rights, OUR land, my spirit is with you in full support. For the tribes fighting to this day for recognition- I fight with you in hopes all of us are seen for the true protectors, warriors and people that we are. And to our missing and murdered women. You are & never will be forgotten. We will spend every day from this to the next and forever more seeking for you and the justice every single one of you deserve. ALL OF US REMEMBER : We are #strong ! We are #resilient ! #wearestillhere !!! #wampanoag #aquinnah #nativeamerican #1491 #n8tive #men #women #twospirited #love #support #grow #nativeandproud #nativepride #savageup #firstnations #turtleisland #decolonize #n8v #mmiw #thereelredman
Today has been full of stress triggers for me. Lucky for me I met with my dietician/therapist 🤪 and checked in. We are thousands over budget but we are going to be okay with some elbow grease and some strict budget keeping for a while. 😂 We have a beautiful space and you know today’s going to be a good day when the workers compliment you on your outfit. 💪🏼💕 Headed to the surgeons office today because Evan “might” have strep. Pretty lame week to get it if you ask me (after his surgery) #weightlosstransformation #athleticwear #zyiawednesday #hotpink
On my drive to work this morning I was thinking about my Powerlifting journey as I drank my breakfast packed with specific macros.
And thinking about how I didn't participate in sports in school because they didn't interest me. Instead I weight trained with the football players and considered it a hobby and "PE".
But then it hit me, I AM AN ATHLETE! Everyday I wake with intention, every week I prepare food to fuel my body to survive another week of intense strain on my body, I plan my schedule for training, I coordinate with my coach to plan my next moves to better myself on the platform....I AM an ATHLETE!
❤️THEN... @girlswhopowerlift posts this! My sign that my actions are in tune with my goals and that I am surrounded and connected with the right people to fuel my heart and passion! #blessed and #grateful
#Repost @girlswhopowerlift with @repostsaveapp ・・・ When you think of an athlete you think about their mental toughness, their discipline, their dedication, and their attitude. But when you think of an athlete, do you see yourself
For a long time, my answer to this question would have been no. I didn’t see myself as an athlete, powerlifting was just a hobby for me. However, powerlifting should never be seen as just a hobby in the lackadaisical sense. We train hard when we are in meet prep. We put wear and tear on our bodies and our minds. It’s not just a time wasting thing we do on the weekends like crafts or scrap booking. We have to be dedicated and organized. We have to eat in such a way to fuel our bodies, we have to change our schedules so we make time to train and that might mean sacrificing time with our friends and loved ones. We have to grind our way through heavy sets and grit our teeth to stand back up after hard days. But we do it for a goal. We do it for game day! We do it because sometimes discomfort and sacrifice is necessary for the numbers we’ve been chasing or simply proving to ourselves that we can!
We are athletes! We sweat, we bleed and we fight for our place on the platform. So when you sign up for your next meet think to yourself, “Am I willing to do what is necessary to walk onto that platform and be proud of my perfor
I’m here to get strong. I’m here to build so I can do what I love and run run run.
.A guy recently told me he had a “weakness” for legs. Long and slim. I said - if that’s your thing that’s your thing. But it was weird to hear. I’ve become so used to seeing my body for what it can do for me and not what it may or may not be perceived as. When I do strength work the aim is to get stronger and grow not to “have slim legs”.
.I see my legs first and foremost as my vehicle to freedom. Looks are secondary. I do the work so I can do what I love. 💖
So true... need help with your goals come see me, Jen Bond at Heisler Training Systems... also come see what my CircuitTraining Class is all about every Wednesday at 530pm 💪🏻🔥!!
TRI-SETS - full body workout
This workout is a great way of fitting numerous exercises into a session. Perform 3 exercises 1 after the other with no rest, each exercise hits a different part of the body.
SWIPE ⬅️ to see the exercise and SAVE
1. Assisted pull ups
2. Assisted Tricep dips
3. Sumo squats (no video)
Repeat x 3 - 12 reps
1. Dumbbell chest press
2. Cross over lunges
3. Seated shoulder press
Repeat x 3 - 12 reps
1. Bent over reverse fly’s
2. Split squats
3. High cable row
Repeat x3 - 12 reps
If you find this workout useful please give it a LIKE and follow for more training tips and ideas
GET ON IT!💪🏼