Happy 2nd ever #NEWBIETUESDAY !! This week: GLUTES &LEGS!! 🍑🔥
Whether you're a first timer or glute workout pro, these moves and tips can help anyone with their booty building game! .
10 reps per exercise per side, 3+ rounds!
And since working out with a friend is always more fun, tag your #swolemate and own this workout!
Tips for deadlifts:
1. Chest out, shoulders back (proud chest)
2. Send booty back, weight in heels
3. Hands/weights stay close to leggers! Yay!
Tips for back lunge:
1. Push to standing via base leg (not the one you step back)
2. Squeeze glute upon standing
3. Line from shoulder to back knee should be straight (I have a hip angle, not ideal, can be fixed by stepping back further)
1. Lower for 4 count, hold 2, stand up fast! #explosive
2. Weight in heels, like sitting on a chair .
Thank you for watching my "Long Range Trick Shot Standing" where I shoot a record breaking shot standing with a 22 on an EGG at 300 yards! 🥚
It's still growing *very* strongly (500k+ views) not to mention thousands of likes and great comments from you -- but also made the FRONT PAGE of REDDIT and IMGUR. WHOA. 😳
If you're a geek like me, you know what this means. Its an unbelievable success on a GLOBAL network full of all kinds of people
And this is at least the SECOND time this has happened
. I dont even know what to say. The GIF alone has 2.1 million views. Holy cow
Even though a GIF doesn't see direct translation to my channel, its still an amazing feat for reaching people and showing the positive reality of shooting! And many new people are here because of that
So, if you're newly subbed to my channel or instagram because of this video - welcome welcome! :) ✨
TOP NOTCH and Honored - Kirsten
Began warming up with stepper and band work
Recorded some slow negative squats using a band for resistance , since tension is lost at the bottom of the squat it really makes you push to get back up, sumo stance for more glute activation
3-3 tempo kneeling squats: I use the smith because our squat racks don't allow me for an easy racking / unracking of the barbell. PLUS , doing them off of the stool means my feet don't get in the way, allowing me to go deeper into the squat
Barbell hip thrusts with a 6 second hold , which I always super set with body weight hip thrusts ( I like to change up the reps, and isolations i do) just squeeze like crazy and I make sure it's burning
Walking lunges with a pulse and staying low the entire time ( makes the quads work extra hard )
Pull throughs were a drop set ( I like changing up my stance )
For extra fun I did 2 variations of squats using the cable machines . And some hip thrusts using a decline bench . And holy crap those single leg thrusts were no joke. I think the fact that i was using a decline bench meant working against gravity even more than when you're just laying flat on the ground. Try them out and tell me what you think