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Day 3 of 3 of 'Heated Pull' #onthemat today. Strong resistance band and versa loop work today for full body strength with a little extra goodness for your lower body. HELLO, booty! A strong, pain free low back requires strong glutes. Are you tending to your tush for healing and strength?

New workout TOMORROW!

Whenever you workout with me the goal is not to do exactly what I do but to do the very best you can to the best of your ability every time you get #onthemat knowing that improvement comes at it's own pace for each individual body. It's all about meeting yourself #onthemat when you workout with me on www.matandkitchen.com 
I always teach a multi level class. You just have to login to the site and press play. I macro and micro cycle everything in perpetuity on the back end for a truly personal training experience and results for healing, empowerment, strength, mobility, flexibility and tone. 
A private pilates coach doesn't have to be only for the elite. You just need a Wi-Fi connection โค๏ธ๐Ÿ‘Š๐Ÿ˜˜ #legday #lowerbodyworkout
#booty #glutes #gluteworkout #resistancebands

Use promo code: MKIG17 at checkout to zero out your cart for 30 days free on the site. Cause if you aren't training with me you're wasting time and ๐Ÿ’ฐ on your fitness & wellness. (You also get a 30 day rewind + the custom folder 'Starting on the Mat' $96 value)
Day 3 of 3 of 'Heated Pull' #onthemat  today. Strong resistance band and versa loop work today for full body strength with a little extra goodness for your lower body. HELLO, booty! A strong, pain free low back requires strong glutes. Are you tending to your tush for healing and strength? New workout TOMORROW! Whenever you workout with me the goal is not to do exactly what I do but to do the very best you can to the best of your ability every time you get #onthemat  knowing that improvement comes at it's own pace for each individual body. It's all about meeting yourself #onthemat  when you workout with me on www.matandkitchen.com I always teach a multi level class. You just have to login to the site and press play. I macro and micro cycle everything in perpetuity on the back end for a truly personal training experience and results for healing, empowerment, strength, mobility, flexibility and tone. A private pilates coach doesn't have to be only for the elite. You just need a Wi-Fi connection โค๏ธ๐Ÿ‘Š๐Ÿ˜˜ #legday  #lowerbodyworkout  #booty  #glutes  #gluteworkout  #resistancebands  Use promo code: MKIG17 at checkout to zero out your cart for 30 days free on the site. Cause if you aren't training with me you're wasting time and ๐Ÿ’ฐ on your fitness & wellness. (You also get a 30 day rewind + the custom folder 'Starting on the Mat' $96 value)
I mentioned a few videos back it's important to get uncomfortable in the gym or with any ambition for that matter! Here's the other part to that video (sped up). It's the last move shown that I ride the struggle bus ๐Ÿšƒ!
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โœ–๏ธ Close Stance Smith Squat
โœ–๏ธ Smith Glute Bridges
โœ–๏ธ Single Leg Cable Deadlift
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๐ŸŽถ Havana - Camila Cabello
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#fitness #fitnessmotivation #fitgirl #fitfam #progress #legworkout #muscle #squats #workout #gluteworkout #bootybuilding #jaxCSssq #jaxelevatedgb #jaxslcabledl #workoutvideos #workouts  #girlswholift #motivation #bodybuilding #buttworkout #glutes @squatadvice @gymgirlvids @squatworkoutpage
I mentioned a few videos back it's important to get uncomfortable in the gym or with any ambition for that matter! Here's the other part to that video (sped up). It's the last move shown that I ride the struggle bus ๐Ÿšƒ! _ โœ–๏ธ Close Stance Smith Squat โœ–๏ธ Smith Glute Bridges โœ–๏ธ Single Leg Cable Deadlift _ ๐ŸŽถ Havana - Camila Cabello ________________________________________________________ โ€ข โ€ข โ€ข โ€ข #fitness  #fitnessmotivation  #fitgirl  #fitfam  #progress  #legworkout  #muscle  #squats  #workout  #gluteworkout  #bootybuilding  #jaxCSssq  #jaxelevatedgb  #jaxslcabledl  #workoutvideos  #workouts  #girlswholift  #motivation  #bodybuilding  #buttworkout  #glutes  @squatadvice @gymgirlvids @squatworkoutpage
Loving my #routineworkout this week!! Getting #goodfeedback #gluteworkout #tanktopworkout #annaliesjetrees #fitnessinstructor #changingitup #fitnessgoals #fitnessforlife #gymjunkie #lafitness #nevergiveup #beyourownhero #goodnightpost remember that you can do it alone!! I was thrown in the garbage can a few times and got out.. each time #stronger #yougotthis ๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐ŸŽฏ #kesha #playlist #praying ๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ’ช
https://youtu.be/mfJRGftPCXc
Loving my #routineworkout  this week!! Getting #goodfeedback  #gluteworkout  #tanktopworkout  #annaliesjetrees  #fitnessinstructor  #changingitup  #fitnessgoals  #fitnessforlife  #gymjunkie  #lafitness  #nevergiveup  #beyourownhero  #goodnightpost  remember that you can do it alone!! I was thrown in the garbage can a few times and got out.. each time #stronger  #yougotthis  ๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐Ÿน๐ŸŽฏ #kesha  #playlist  #praying  ๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ’ช https://youtu.be/mfJRGftPCXc
I have arrived in NYC safely (this photo was from yesterday) after a painful 8 hour flight! I love flying but omg only so long I can stare out the window at the clouds ๐Ÿค” 
Literally got to the hotel and went straight out and haven't been back until just now and it's 11pm here (4am British time) so been awake for 24 hours ๐Ÿ˜ฉ so ready to crash now ready for another hectic day tomorrow ๐Ÿ™Œ๐Ÿป
I have arrived in NYC safely (this photo was from yesterday) after a painful 8 hour flight! I love flying but omg only so long I can stare out the window at the clouds ๐Ÿค” Literally got to the hotel and went straight out and haven't been back until just now and it's 11pm here (4am British time) so been awake for 24 hours ๐Ÿ˜ฉ so ready to crash now ready for another hectic day tomorrow ๐Ÿ™Œ๐Ÿป
One of the best parts of Motherhood is watching this little person who is a part of me, want to be a part of everything I do. Chiara has always found watching me exercise to be a great source of entertainment. She imitates the best she can with her arms and legs flailing for take off โœˆ๏ธ๐Ÿ˜„ She'll go on literally close to 30 minutes at a time like this! Exercising has taken on a whole new meaning because of her. If my influence can help her learn from infancy that exercise is both fun and a normal everyday thing to be doing (and also something to look forward to!), then I have succeeded. At least I have in one important aspect of parenting ๐Ÿ˜Š"Children are the greatest of imitators, so give them something great to imitate."
One of the best parts of Motherhood is watching this little person who is a part of me, want to be a part of everything I do. Chiara has always found watching me exercise to be a great source of entertainment. She imitates the best she can with her arms and legs flailing for take off โœˆ๏ธ๐Ÿ˜„ She'll go on literally close to 30 minutes at a time like this! Exercising has taken on a whole new meaning because of her. If my influence can help her learn from infancy that exercise is both fun and a normal everyday thing to be doing (and also something to look forward to!), then I have succeeded. At least I have in one important aspect of parenting ๐Ÿ˜Š"Children are the greatest of imitators, so give them something great to imitate."
Injury Prevention 201 @nyrr this past Monday was SUPER informative and especially relevant for me as I've been having some knee pains for the past two weeks. Reconfirmed the necessity to incorporate strength training in conjunction with my runs. Practicing the exercises at home here while my memory is still fresh. The list is from the PPT by @hspecialsurgery ๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿคธ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ
#nyrr #strengthtraining #fit4life #runningforlife #resolvetorun #halfmarathontraining #womenwhorun #gluteworkout #coreworkout #plank #listentoyourbody #preseverance #betternowthanlater #justdoit #makeitahabit #bestronger
Injury Prevention 201 @nyrr this past Monday was SUPER informative and especially relevant for me as I've been having some knee pains for the past two weeks. Reconfirmed the necessity to incorporate strength training in conjunction with my runs. Practicing the exercises at home here while my memory is still fresh. The list is from the PPT by @hspecialsurgery ๐Ÿ‹๐Ÿปโ€โ™€๏ธ๐Ÿคธ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ #nyrr  #strengthtraining  #fit4life  #runningforlife  #resolvetorun  #halfmarathontraining  #womenwhorun  #gluteworkout  #coreworkout  #plank  #listentoyourbody  #preseverance  #betternowthanlater  #justdoit  #makeitahabit  #bestronger 
Did a random full body workout today cause it just felt right ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ I did wall balls, calorie rows, push press, jump rope, power cleans, deadlifts, thrusters for speed, anything that came to mind! Sped up just for funsies ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ My training is going awesome, all of my clients are doing great, life is good ๐Ÿ‘Š๐Ÿผ๐Ÿ™Œ๐Ÿผ If you haven't seen my post the new challenge my fellow trainers and I are about to start, check it out! You can do it from ANYWHERE! Killer deal to work with 4 personal trainers and a dietitian ๐Ÿ˜ผ
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Remember, I offer affordable online training, gym or home plans, as well as one on one at @hpercenterhebersprings โœจ Let me meet you where you are and get you where you want to be! โœจMessage me for info!
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#makefithappenwithmadeline #hperbody #workout #fitness #fitnessmotivation #fitspo #fitnessmotivationquotes #inspiration #transformation #cardio #legday #glutes #gluteworkout #hiit #intervals #intervaltraining #fitfam #fitchick #girlswholift #crossfit #bodybuilding #exercise #gains #healthyliving #weightlossjourney #transformationtuesday #gymrat #acefitness #onlinecoach #personaltrainer
Did a random full body workout today cause it just felt right ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ I did wall balls, calorie rows, push press, jump rope, power cleans, deadlifts, thrusters for speed, anything that came to mind! Sped up just for funsies ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ My training is going awesome, all of my clients are doing great, life is good ๐Ÿ‘Š๐Ÿผ๐Ÿ™Œ๐Ÿผ If you haven't seen my post the new challenge my fellow trainers and I are about to start, check it out! You can do it from ANYWHERE! Killer deal to work with 4 personal trainers and a dietitian ๐Ÿ˜ผ . . . Remember, I offer affordable online training, gym or home plans, as well as one on one at @hpercenterhebersprings โœจ Let me meet you where you are and get you where you want to be! โœจMessage me for info! . . #makefithappenwithmadeline  #hperbody  #workout  #fitness  #fitnessmotivation  #fitspo  #fitnessmotivationquotes  #inspiration  #transformation  #cardio  #legday  #glutes  #gluteworkout  #hiit  #intervals  #intervaltraining  #fitfam  #fitchick  #girlswholift  #crossfit  #bodybuilding  #exercise  #gains  #healthyliving  #weightlossjourney  #transformationtuesday  #gymrat  #acefitness  #onlinecoach  #personaltrainer 
Mini-Band Dynamic Hip Rotation
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These little guys are a great way to strengthen and/or prep the deep hip rotators. This motion allows us to work on internal and external rotation of the hip while the foot is fixed to the ground. Any cutting or dynamic movements would benefit from using this as a preparatory drill; and who doesn't love booty gains?
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#themovementguys #jointhemovement #tmg #movementismedicine #movement #minibands #glutes #gluteworkout #glute #glutesworkout #bootyfordays #squatbooty #dynamicwarmup #mobility #mobilitywod #mobilitywork #hiprehab #physio #physiotherapist #physicaltherapy #physicaltherapist #rehab #prehab #prehabilitation
Mini-Band Dynamic Hip Rotation - These little guys are a great way to strengthen and/or prep the deep hip rotators. This motion allows us to work on internal and external rotation of the hip while the foot is fixed to the ground. Any cutting or dynamic movements would benefit from using this as a preparatory drill; and who doesn't love booty gains? - #themovementguys  #jointhemovement  #tmg  #movementismedicine  #movement  #minibands  #glutes  #gluteworkout  #glute  #glutesworkout  #bootyfordays  #squatbooty  #dynamicwarmup  #mobility  #mobilitywod  #mobilitywork  #hiprehab  #physio  #physiotherapist  #physicaltherapy  #physicaltherapist  #rehab  #prehab  #prehabilitation 
โšซ๏ธBANDS AVAILABLE FOR SALE!
โšซ๏ธGOT YOURS YET?
โšซ๏ธGET EM NOW!
โšซ๏ธLINK IN BIO
โšซ๏ธBUY WITH TRUST!
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@jfarlo is ready to grind for her gains! Watch her put in work!

Checkout her page for more! .
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#legday #legworkout #legworkouts #legs #gluteworkout #glutegains #gains #bootyday #bootygains #peachgains #fitnessjourney #fitness #fitfam #fitspo #fitgirls #fitnessmotivation #fitgirl #hipthrust #glutebridge #rdl #deadlifts #girlswholift #girlswhosquat #girlswhoworkout
โšซ๏ธBANDS AVAILABLE FOR SALE! โšซ๏ธGOT YOURS YET? โšซ๏ธGET EM NOW! โšซ๏ธLINK IN BIO โšซ๏ธBUY WITH TRUST! . . . . @jfarlo is ready to grind for her gains! Watch her put in work! Checkout her page for more! . . . . . . . โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข #legday  #legworkout  #legworkouts  #legs  #gluteworkout  #glutegains  #gains  #bootyday  #bootygains  #peachgains  #fitnessjourney  #fitness  #fitfam  #fitspo  #fitgirls  #fitnessmotivation  #fitgirl  #hipthrust  #glutebridge  #rdl  #deadlifts  #girlswholift  #girlswhosquat  #girlswhoworkout 
Booty blastaaaa ๐Ÿ‘ step up with kick backs, curtsey Squat with squats , and side squats which is still hard for me ๐Ÿ˜ฉ #worldgymambassador #worldgymhd #glutes #gluteworkout #legday #fitgirl #latinas
Thicccc, sweaty & looking like i got beat up... cause I did lol (by a dog no less). I feel like I've been hit by a traaaain, but I went to the gym anyway. Cause back day rules & so does @eirynfit โฃ๏ธ
Thicccc, sweaty & looking like i got beat up... cause I did lol (by a dog no less). I feel like I've been hit by a traaaain, but I went to the gym anyway. Cause back day rules & so does @eirynfit โฃ๏ธ
@gymshark ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ๐Ÿ˜ #gymrat #fitnation #abs #natural #powerbodybuilding #conquer #gluteworkout #bootybuilding #fitnessmodel #glutes #squatsporation #core #fitgirls #girlswholift #alphalete #aesthetics #physique #tagsomeone #followme #onefitnessnation #1upnutrition #fitnation #athelete  #livefit  ##npcbikini #powerbodybuildibg #bootypump #bootybuilding #quadzilla #bootyworkout  #latina #legday @gymgirlvids @fitviral @workoutmotivationvideos @workoutvideos__ @girlswholift @fitfemalesclub @fitfemalesclub @fitstagram_bodies @spiltag @gym_lovers_ig @boss.gains @bossgirlsempire @1upnutrition
@gymshark ๐Ÿ’ช๐Ÿผ๐Ÿ”ฅ๐Ÿ˜ #gymrat  #fitnation  #abs  #natural  #powerbodybuilding  #conquer  #gluteworkout  #bootybuilding  #fitnessmodel  #glutes  #squatsporation  #core  #fitgirls  #girlswholift  #alphalete  #aesthetics  #physique  #tagsomeone  #followme  #onefitnessnation  #1upnutrition  #fitnation  #athelete  #livefit  ##npcbikini  #powerbodybuildibg  #bootypump  #bootybuilding  #quadzilla  #bootyworkout  #latina  #legday  @gymgirlvids @fitviral @workoutmotivationvideos @workoutvideos__ @girlswholift @fitfemalesclub @fitfemalesclub @fitstagram_bodies @spiltag @gym_lovers_ig @boss.gains @bossgirlsempire @1upnutrition
Its #pumpday 
Gettin dat booty๐Ÿ‘
Its #pumpday  Gettin dat booty๐Ÿ‘
6pm crew getting it done ! #fiveofitness #personaltraining #legday๐Ÿ‘ #gluteworkout #hammylove #bootyfordays #fitlife @5ofitness
Trained two awesome clients today, both killed the session and I only got 1 "I Hate You" ๐Ÿคฃ #personaltraineratl #gluteworkout #boxing #fitnessguru
Celebrated #humpday with some heavy hip thrusts hitting 275lbs x 7 reps.Barbell hip thrusts are an amazing glute builder. The glutes are the most powerfull muscle in your body meaning you can train them to become really strong! 
How to Hip Thrust: ๐Ÿ”น Sit on the floor with your legs out in front of you and the knees bent. Make sure your upper back is against a secured bench and lay a barbell across your lap. ๐Ÿ”นFocusing the tension in the glutes, raise your hips up, moving the bar up with you. Don't arch your back and squeeze your glutes at the top. ๐Ÿ”นPause when you feel the contraction in your glutes then slowly lower yourself to the starting position.
๐Ÿ”นTips: ๐Ÿ”ธMake sure to push through your heels and keep your knees inline with your ankles. ๐Ÿ”ธplay with pointing your feet out a bit or vary your stance wider/narrower and see which stance works best for you. ๐Ÿ”ธYour knees should have a 90 deg bent when your hips are fully extended at the top. ๐Ÿ”ธUse a barbell pad to make it more comfortable on your hips. I love my @ironbullstrength because it's really thick and doesn't get squished even under really heavy weights.
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#humpday #hipthrust #bootytraining #bootyworkout #gluteworkout #exercisevideo #fitnessgirl #fitchick #girlswholift #strongissexy #fitnessmotivation
Celebrated #humpday  with some heavy hip thrusts hitting 275lbs x 7 reps.Barbell hip thrusts are an amazing glute builder. The glutes are the most powerfull muscle in your body meaning you can train them to become really strong! How to Hip Thrust: ๐Ÿ”น Sit on the floor with your legs out in front of you and the knees bent. Make sure your upper back is against a secured bench and lay a barbell across your lap. ๐Ÿ”นFocusing the tension in the glutes, raise your hips up, moving the bar up with you. Don't arch your back and squeeze your glutes at the top. ๐Ÿ”นPause when you feel the contraction in your glutes then slowly lower yourself to the starting position. ๐Ÿ”นTips: ๐Ÿ”ธMake sure to push through your heels and keep your knees inline with your ankles. ๐Ÿ”ธplay with pointing your feet out a bit or vary your stance wider/narrower and see which stance works best for you. ๐Ÿ”ธYour knees should have a 90 deg bent when your hips are fully extended at the top. ๐Ÿ”ธUse a barbell pad to make it more comfortable on your hips. I love my @ironbullstrength because it's really thick and doesn't get squished even under really heavy weights. . . #humpday  #hipthrust  #bootytraining  #bootyworkout  #gluteworkout  #exercisevideo  #fitnessgirl  #fitchick  #girlswholift  #strongissexy  #fitnessmotivation 
Hack squats for some glute finishers ๐Ÿ‘Œ
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I like how I can position my feet to change the target muscle I want to hit with these. Putting your feet up in higher will place more emphasis on the glutes ๐Ÿ‘๐Ÿ”ฅ
Make sure not to go too far out though! I'm currently trying to build up my squat weight so some heavy hack squats were thrown in my routine. I do use the barbell for hack squats as well, but definitely towards the beginning of my workout. I'm glad I took a shot of this....I'm gonna make my betch ass get lower next week. โ €
โ €#legday #glutes #quads #squat #bootyfordays #gluteworkout #fitmom #postpartum #gainpost #gainz #getit #dedication #fitfam #fitspo #gymshark #gymaddict #gymlife #lifestyle #bodybuilding #mommylife #journey #goals #momswholift #girlswholift #fitnessmotivation #savagemode #striveforgreatness #beastmode
Hack squats for some glute finishers ๐Ÿ‘Œ โ €โ€ข I like how I can position my feet to change the target muscle I want to hit with these. Putting your feet up in higher will place more emphasis on the glutes ๐Ÿ‘๐Ÿ”ฅ Make sure not to go too far out though! I'm currently trying to build up my squat weight so some heavy hack squats were thrown in my routine. I do use the barbell for hack squats as well, but definitely towards the beginning of my workout. I'm glad I took a shot of this....I'm gonna make my betch ass get lower next week. โ € โ €#legday  #glutes  #quads  #squat  #bootyfordays  #gluteworkout  #fitmom  #postpartum  #gainpost  #gainz  #getit  #dedication  #fitfam  #fitspo  #gymshark  #gymaddict  #gymlife  #lifestyle  #bodybuilding  #mommylife  #journey  #goals  #momswholift  #girlswholift  #fitnessmotivation  #savagemode  #striveforgreatness  #beastmode 
#GluteDay ๐Ÿ‘ #DoThisWorkout by @paulatinac โœ” Go strong, or Go Home! #trapbardeadlift๐Ÿ”ฅ
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#gluteworkout 
#gluteday 
#bootyworkout 
#buttworkout 
#wednesdayworkout
#GluteDay ๐Ÿ‘ #DoThisWorkout by @littlefit_jen โœ” A little pump ๐Ÿ’ช๐Ÿผ for the hump. ๐Ÿ‘ ๐Ÿ”ฅ
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#gluteworkout 
#gluteday 
#bootyworkout 
#buttworkout 
#wednesdayworkout
#GluteDay ๐Ÿ‘ #DoThisWorkout by @mikpolicella โœ” Official Peach & Hamstrings Teardrop Circuit ๐Ÿ’ฆ #Cry
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โœ–๏ธ12 barbell hip thrusts (hold last rep for 10 sec)
โœ–๏ธ15 banded hip thrusts
โœ–๏ธ45 sec of plyometrics
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#gluteworkout 
#gluteday 
#bootyworkout 
#buttworkout 
#wednesdayworkout
#GluteDay ๐Ÿ‘ #DoThisWorkout by @carolynguerra โœ” Leg and Booty Day ๐Ÿ”ฅ
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#gluteworkout 
#gluteday 
#bootyworkout 
#buttworkout 
#wednesdayworkout
Leg day yesterday, but I burned my palm with hot oil so holding barbells and dumbbells with my hands was out of the question. I had to get creative.

The first exercise is a variation of slider hamstring curls. @benbrunotraining calls these "dirty girls" (or Valslide "V" leg curls) and they're one of my favorite glute/ham finishers. The second exercise is some foolishness I tried on the fly and ended up liking.

I tried cable belt squats to substitute for squatting, but I honestly don't like them much. I don't weigh a ton, so it's difficult for me to sufficiently load them without being physically pulled over. Enter the idea to try cable skater squats - which I don't think are a "real" thing, usually band skater squats are resisted from the side and on the working leg - but whatever.

These were actually pretty challenging since the rear leg has to remain active during the movement by keeping the hip extended against resistance. It burned the hell out of my glutes and quads, so mission accomplished.

I'm a little ashamed at how gimmicky it looks but honestly, most leg exercises are kind of stupid looking anyway. I just couldn't spend my entire workout doing nothing but leg press/leg curl or I'd flip my shit.

#fitfam #fitness #girlswithmuscle #girlswholift #fitchick #shelifts #muscle #bodybuilding #bodybuilder #glutes #booty #legday #legworkout #gluteworkout #traininginjured #skatersquat #workout #gym
Leg day yesterday, but I burned my palm with hot oil so holding barbells and dumbbells with my hands was out of the question. I had to get creative. The first exercise is a variation of slider hamstring curls. @benbrunotraining calls these "dirty girls" (or Valslide "V" leg curls) and they're one of my favorite glute/ham finishers. The second exercise is some foolishness I tried on the fly and ended up liking. I tried cable belt squats to substitute for squatting, but I honestly don't like them much. I don't weigh a ton, so it's difficult for me to sufficiently load them without being physically pulled over. Enter the idea to try cable skater squats - which I don't think are a "real" thing, usually band skater squats are resisted from the side and on the working leg - but whatever. These were actually pretty challenging since the rear leg has to remain active during the movement by keeping the hip extended against resistance. It burned the hell out of my glutes and quads, so mission accomplished. I'm a little ashamed at how gimmicky it looks but honestly, most leg exercises are kind of stupid looking anyway. I just couldn't spend my entire workout doing nothing but leg press/leg curl or I'd flip my shit. #fitfam  #fitness  #girlswithmuscle  #girlswholift  #fitchick  #shelifts  #muscle  #bodybuilding  #bodybuilder  #glutes  #booty  #legday  #legworkout  #gluteworkout  #traininginjured  #skatersquat  #workout  #gym 
Well it's #humpday already which means Friday is just around the corner ๐Ÿ™Œ๐Ÿผ๐Ÿ˜‡ Putting these legs & glutes to work tonight at the gym!
Well it's #humpday  already which means Friday is just around the corner ๐Ÿ™Œ๐Ÿผ๐Ÿ˜‡ Putting these legs & glutes to work tonight at the gym!
Guys this first exercise is no joke challenging overall balance and core strength ๐Ÿ˜…
Start by standing on one leg keeping a slight bend on that standing knee. Bend at your hips a tiny bit and pass the kettle bell side to side verrry slowly. You should feel it in your whole leg and booty and mid section so keep it squeezed! .
This circuit is a great warm up to any workout or for a beginner used as a workout
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Try a minute of each exercise for 3-5 rounds
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Get up and move your body ๐Ÿ’•
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#superband #gluteworkout #absworkout #fitness #fitnessmotivation #fitgirls #outdoorworkout #fullbodyworkout #legday #fitnessgirl #altarego #balance #coreworkout #stability #functionaltraining #functionalfitness #vegan #veganfitness
Guys this first exercise is no joke challenging overall balance and core strength ๐Ÿ˜… Start by standing on one leg keeping a slight bend on that standing knee. Bend at your hips a tiny bit and pass the kettle bell side to side verrry slowly. You should feel it in your whole leg and booty and mid section so keep it squeezed! . This circuit is a great warm up to any workout or for a beginner used as a workout . Try a minute of each exercise for 3-5 rounds . Get up and move your body ๐Ÿ’• . . . #superband  #gluteworkout  #absworkout  #fitness  #fitnessmotivation  #fitgirls  #outdoorworkout  #fullbodyworkout  #legday  #fitnessgirl  #altarego  #balance  #coreworkout  #stability  #functionaltraining  #functionalfitness  #vegan  #veganfitness 
My response when Meg reminded me that I wouldn't be able to move tomorrow bc that glute/leg workout TORE ME UP LOL HERE'S THE WORKOUT BELOW IF UR IN PURSUIT OF DEM GLOOTY GLUTES: slow forward-lean step ups, stagnant front-foot-elevated lunges, bulgarian split squats, reverse sled pushes, glute bridges (3 width variations), glute-focused box jumps, DB goblet squats ๐Ÿคก๐Ÿค‘โ˜„๏ธ ALL MOVES 3 SETS OF 8 REPS THEN WOAH UR WORKOUT GOT U WALKIN SIDEWAYS IT IS BOTH TERRIBLE & EXCELLENT SIMULTANEOUSLY LOL #glutepursuit #datshelfbooty #loljk #butreally #glutegainzpls #prayingtotheglutegods #loljk #juststeadygrindin #eatinglikeachamp #livinlavidaloca ๐Ÿ’ƒ๐Ÿผ
My response when Meg reminded me that I wouldn't be able to move tomorrow bc that glute/leg workout TORE ME UP LOL HERE'S THE WORKOUT BELOW IF UR IN PURSUIT OF DEM GLOOTY GLUTES: slow forward-lean step ups, stagnant front-foot-elevated lunges, bulgarian split squats, reverse sled pushes, glute bridges (3 width variations), glute-focused box jumps, DB goblet squats ๐Ÿคก๐Ÿค‘โ˜„๏ธ ALL MOVES 3 SETS OF 8 REPS THEN WOAH UR WORKOUT GOT U WALKIN SIDEWAYS IT IS BOTH TERRIBLE & EXCELLENT SIMULTANEOUSLY LOL #glutepursuit  #datshelfbooty  #loljk  #butreally  #glutegainzpls  #prayingtotheglutegods  #loljk  #juststeadygrindin  #eatinglikeachamp  #livinlavidaloca  ๐Ÿ’ƒ๐Ÿผ
"Think of your body as a sculpture. Determine where you want to add clay, and then hammer that region with exercise that highly activates. #HumpdayMotivation @bretcontreras1
"Think of your body as a sculpture. Determine where you want to add clay, and then hammer that region with exercise that highly activates. #HumpdayMotivation  @bretcontreras1
TREADMILL WORKโฃ๏ธโฃ๏ธ
I love completing these types of exercises as a warm up for leg day or at the end of the work out to feel that ๐Ÿ”ฅ๐Ÿ”ฅ I promise you feel the burn after trying this out. I put the incline to 12% and speed at 1.4mph. Give it try and let me know if it was a success ๐Ÿ˜‹ I thought this song was appropriate because you will feel the pain after!๐Ÿ˜‚
1๏ธโƒฃ Duck walks
2๏ธโƒฃ Backwards duck walk
3๏ธโƒฃ Jumping squats
4๏ธโƒฃwalking lunges
*complete each for 1 min and repeat 3-4 times! Happy #humpday dolls๐Ÿ’— 
#fitness #motivation #legday #gains #fitnessaddict #fitnessmotivation #gluteworkout
TREADMILL WORKโฃ๏ธโฃ๏ธ I love completing these types of exercises as a warm up for leg day or at the end of the work out to feel that ๐Ÿ”ฅ๐Ÿ”ฅ I promise you feel the burn after trying this out. I put the incline to 12% and speed at 1.4mph. Give it try and let me know if it was a success ๐Ÿ˜‹ I thought this song was appropriate because you will feel the pain after!๐Ÿ˜‚ 1๏ธโƒฃ Duck walks 2๏ธโƒฃ Backwards duck walk 3๏ธโƒฃ Jumping squats 4๏ธโƒฃwalking lunges *complete each for 1 min and repeat 3-4 times! Happy #humpday  dolls๐Ÿ’— #fitness  #motivation  #legday  #gains  #fitnessaddict  #fitnessmotivation  #gluteworkout 
BACKBACKBACK!! Here's some super good exercises to incorporate into your back day!! P.s. Can we take a moment and look at my back in the cover photo??!? I didn't know that was possible on me!! Okay ily all bii ๐Ÿ’•
BACKBACKBACK!! Here's some super good exercises to incorporate into your back day!! P.s. Can we take a moment and look at my back in the cover photo??!? I didn't know that was possible on me!! Okay ily all bii ๐Ÿ’•
Workout Wednesday...it was all about the deadlifts today! ๐Ÿ’ช๐Ÿผ๐Ÿ‹๏ธโ€โ™€๏ธWorking on building these back up. Feeling good today with 10 sets of 6 reps. ๐Ÿ’– #wednesday #workout #legs #deadlifts #butt #glutes #gluteworkout #hammies #womenwholift #strong #strongwomen #strength #dontbeafraidofweights #bikinicompetitor #teamfitnesscanada #fitnessuniverse #fitspo #fitfam #fitness #fitnessmotivation #fitnessinspiration
Workout Wednesday...it was all about the deadlifts today! ๐Ÿ’ช๐Ÿผ๐Ÿ‹๏ธโ€โ™€๏ธWorking on building these back up. Feeling good today with 10 sets of 6 reps. ๐Ÿ’– #wednesday  #workout  #legs  #deadlifts  #butt  #glutes  #gluteworkout  #hammies  #womenwholift  #strong  #strongwomen  #strength  #dontbeafraidofweights  #bikinicompetitor  #teamfitnesscanada  #fitnessuniverse  #fitspo  #fitfam  #fitness  #fitnessmotivation  #fitnessinspiration 
Donkey kicks on the Smith machine shown here if a machine is not available at your gym or just to get a more intense exercise. Place the arch of the foot on the bar throughout the movement. If there's no one to unhook the bar then you could place your heel on it and then slide it to your arch to unhook. @plantbuilt_paola #teambetator #teamhmb #10p4l #clubboost #provennutrition
Donkey kicks on the Smith machine shown here if a machine is not available at your gym or just to get a more intense exercise. Place the arch of the foot on the bar throughout the movement. If there's no one to unhook the bar then you could place your heel on it and then slide it to your arch to unhook. @plantbuilt_paola #teambetator  #teamhmb  #10p4l  #clubboost  #provennutrition 
Preorders end tomorrow at midnight so take advantage now and use the promo code "PREORDER" for $9 off!!! #muscularityrx
Preorders end tomorrow at midnight so take advantage now and use the promo code "PREORDER" for $9 off!!! #muscularityrx 
Hey Fitfam I got a video edited from my last leg day you know the usual just trying to motivate myself for the gym tonight, it's always a struggle for me before my cycle to get a workout in. I have to mentally prepare like alllllll day long ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿค”๐Ÿค” anyways here are some #hipthrust at 225 lbs and some #kickbacks๐Ÿ‘๐Ÿ‘โœ”๏ธ๐Ÿ”ฅ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ #trustthethrust #thrustisamust #gluteworkout
Hey Fitfam I got a video edited from my last leg day you know the usual just trying to motivate myself for the gym tonight, it's always a struggle for me before my cycle to get a workout in. I have to mentally prepare like alllllll day long ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ๐Ÿคฆ๐Ÿปโ€โ™€๏ธ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿคท๐Ÿปโ€โ™€๏ธ๐Ÿค”๐Ÿค” anyways here are some #hipthrust  at 225 lbs and some #kickbacks ๐Ÿ‘๐Ÿ‘โœ”๏ธ๐Ÿ”ฅ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ #trustthethrust  #thrustisamust  #gluteworkout 
Beautiful pose am I right!? ๐Ÿ™Œ "Get low, get low ๐ŸŽผ" ๐Ÿ˜œ Lots of low squats, hip thrusts, & kickbacks! Who knew the booty & surrounding muscles are the biggest in the body!? So we should develop those & keep those in check! I can always tell when someone is mainly just " dieting" to lose weight or when I'm slacking too much. It always produces a flat tush! & no one wants a flat Tush! ๐Ÿ‘#strongnotskinny #gluteworkout #npcbikini #mastersbikini #dailygrind #kentuckymuscle #bodyforlife #fitfam #knockoutcurves #bikinicompetitor #curves #fit_over_40
Beautiful pose am I right!? ๐Ÿ™Œ "Get low, get low ๐ŸŽผ" ๐Ÿ˜œ Lots of low squats, hip thrusts, & kickbacks! Who knew the booty & surrounding muscles are the biggest in the body!? So we should develop those & keep those in check! I can always tell when someone is mainly just " dieting" to lose weight or when I'm slacking too much. It always produces a flat tush! & no one wants a flat Tush! ๐Ÿ‘#strongnotskinny  #gluteworkout  #npcbikini  #mastersbikini  #dailygrind  #kentuckymuscle  #bodyforlife  #fitfam  #knockoutcurves  #bikinicompetitor  #curves  #fit_over_40 
Barbell Hip Thrusts are a great way to target the glutes, and calves. This exercise helps perk up your butt and keep it tight!  You can add however much weight you want to, I'm using lighter weights just to help me slowly build up to a heavier weight. ๐Ÿ’ฅ๐Ÿ’ญTo do this workout; Sit on the floor with the long side of bench behind back. Roll the barbell back and center over hips. Position upper back on corner of bench (I do that part differently and rest on my arms for some more arm toning.)Place feet on floor approximately shoulder width with knees bent and grab the bar on each side. Then raise the bar upward by extending your hips until straight, lower and then repeat! 
#barbellworkout #bootyworkout #glutes #gluteworkout #fitfam #fitspo #fitness #nike #nikewomen #fitnessjourney #gymlife #gymrat #vcufitness #vcu #gaintrain #gains
Barbell Hip Thrusts are a great way to target the glutes, and calves. This exercise helps perk up your butt and keep it tight! You can add however much weight you want to, I'm using lighter weights just to help me slowly build up to a heavier weight. ๐Ÿ’ฅ๐Ÿ’ญTo do this workout; Sit on the floor with the long side of bench behind back. Roll the barbell back and center over hips. Position upper back on corner of bench (I do that part differently and rest on my arms for some more arm toning.)Place feet on floor approximately shoulder width with knees bent and grab the bar on each side. Then raise the bar upward by extending your hips until straight, lower and then repeat! #barbellworkout  #bootyworkout  #glutes  #gluteworkout  #fitfam  #fitspo  #fitness  #nike  #nikewomen  #fitnessjourney  #gymlife  #gymrat  #vcufitness  #vcu  #gaintrain  #gains 
Banded glute sesh for today (To build the side booty): ๐Ÿ‘ Clam Shells
๐Ÿ‘Fire Hydrants
๐Ÿ‘Banded Walks 
All are 15 reps for 3 sets . There isn't a gym with me but I bought my @bforcebands to make up for that. ๐Ÿคท๐Ÿผโ€โ™€๏ธ I didn't want to come back from vacation and have gained weight , so I'm trying to stay on top of running consistently to build up my stamina for future runs , and keep lean to compensate for all this food I'm eating . ๐Ÿ˜‚๐Ÿ๐Ÿ”๐Ÿ๐Ÿš .
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#vacationworkout #workout #gluteworkout #bandworkout #quickworkout #girlswholift #fitness #fitfam #gymaholic #gainz #legday #progress #ironaddict #fitspo #goals #grind #transformation #legs #gluting #gluteisolation
Banded glute sesh for today (To build the side booty): ๐Ÿ‘ Clam Shells ๐Ÿ‘Fire Hydrants ๐Ÿ‘Banded Walks All are 15 reps for 3 sets . There isn't a gym with me but I bought my @bforcebands to make up for that. ๐Ÿคท๐Ÿผโ€โ™€๏ธ I didn't want to come back from vacation and have gained weight , so I'm trying to stay on top of running consistently to build up my stamina for future runs , and keep lean to compensate for all this food I'm eating . ๐Ÿ˜‚๐Ÿ๐Ÿ”๐Ÿ๐Ÿš . . . . . . . . #vacationworkout  #workout  #gluteworkout  #bandworkout  #quickworkout  #girlswholift  #fitness  #fitfam  #gymaholic  #gainz  #legday  #progress  #ironaddict  #fitspo  #goals  #grind  #transformation  #legs  #gluting  #gluteisolation 
Here's a little tippy-tip that I've found helpful when doing heavy back extensions... start in the "up" position, and find the foot placement that allows you to get the best glute contraction, find your balance, etc. when you feel stable, THEN, go down and get the weight and start your reps. If I don't do this I always end up trying to tinker with my foot position between reps and it's kind of a shit show. 
The end.
#glutes #gluteworkout #buttstuff #seethroughleggings
Here's a little tippy-tip that I've found helpful when doing heavy back extensions... start in the "up" position, and find the foot placement that allows you to get the best glute contraction, find your balance, etc. when you feel stable, THEN, go down and get the weight and start your reps. If I don't do this I always end up trying to tinker with my foot position between reps and it's kind of a shit show. The end. #glutes  #gluteworkout  #buttstuff  #seethroughleggings 
๋ฐฑ์ต์Šคํ…์…˜ ํ•˜๊ณ  ์žˆ๋Š”๋ฐ ๊น€ํŠธ๋ ˆ์ด๋„ˆ์ƒ˜์ด ์™€์„œ "ํšŒ์›๋‹˜! ์šด๋™ ์ž˜ ๋˜๊ฐ€์š”? ์–ผ๊ตด ๋ชธ ๋‹ค ๋งŽ์ด ํƒ€์…จ๋„ค~๐Ÿ˜€"
ํ˜ผ์ž ์šด๋™ํ•˜๋Š”๊ฒŒ ์•ˆํƒ€๊นŒ์šด์ง€ ์ค‘๊ฐ„์— ์—ฌ๋Ÿฌ ๋ฒˆ ์ฑ™๊ฒจ์ฃผ์‹œ๋Š” ๋งค์šฐ ๊ณ ๋งˆ์šด ๋ถ„ ๐Ÿ˜ญ
๊ทผ๋ ฅ ๋‹ค ๋๋‚˜๊ณ  Alesso ์Œ์•… ๋งž์ถฐ ์Šคํ…ํผ ๋ฐŸ์•„์ฃผ๋Š”๋ฐ ์•„์ฃผ๋จธ๋‹ˆ ํ•œ ๋ถ„์ด ์˜ค์‹œ๋”๋‹ˆ "์•„๊ฐ€์”จ~ ์˜ˆ์ „๋ถ€ํ„ฐ ๋’ค์—์„œ ๋ด์™”๋Š”๋ฐ ์ฐธ ๋ฉ‹์žˆ์–ด์š”. ํ˜ธํ™ ๐Ÿค—"
๊ธฐ๋ถ„์ด ์ข‹์•„์ง€๋Š” ์ˆœ๊ฐ„๋“ค์ด์—ˆ๋‹ค. .
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#ํœด๊ฐ€๋งˆ์ง€๋ง‰๋‚  #positivevibes #๋“ฑ์šด๋™ #backworkout #์‚ผ๋‘ #triceps #weightlifting #deadlift #stiffdeadlift #์—‰๋ฉ์ด์šด๋™ #๋™ํ‚คํ‚ฅ #๊ธ€๋ฃจํŠธํ‚ฅ๋ฐฑ #gluteworkout #kickback #๋”ํ‹ฐ๋„๊ทธ #dirtydog #๋ฐ”๋””ํ”„๋กœํ•„์ค€๋น„์ค‘ #๋ถˆ๋ฉด์ฆ #ํ•˜๋ฃจ5์‹œ๊ฐ„์ทจ์นจ #์ž ์ด์•ˆ์˜จ๋‹ค #๊ด‘๋ฐฐ์šด๋™ #latissimusdorsi #backextension #๋ฐฑ์ต์Šคํ…์…˜ #์–ด์‹œ์ŠคํŠธํ’€์—… #assistedpullups
๋ฐฑ์ต์Šคํ…์…˜ ํ•˜๊ณ  ์žˆ๋Š”๋ฐ ๊น€ํŠธ๋ ˆ์ด๋„ˆ์ƒ˜์ด ์™€์„œ "ํšŒ์›๋‹˜! ์šด๋™ ์ž˜ ๋˜๊ฐ€์š”? ์–ผ๊ตด ๋ชธ ๋‹ค ๋งŽ์ด ํƒ€์…จ๋„ค~๐Ÿ˜€" ํ˜ผ์ž ์šด๋™ํ•˜๋Š”๊ฒŒ ์•ˆํƒ€๊นŒ์šด์ง€ ์ค‘๊ฐ„์— ์—ฌ๋Ÿฌ ๋ฒˆ ์ฑ™๊ฒจ์ฃผ์‹œ๋Š” ๋งค์šฐ ๊ณ ๋งˆ์šด ๋ถ„ ๐Ÿ˜ญ ๊ทผ๋ ฅ ๋‹ค ๋๋‚˜๊ณ  Alesso ์Œ์•… ๋งž์ถฐ ์Šคํ…ํผ ๋ฐŸ์•„์ฃผ๋Š”๋ฐ ์•„์ฃผ๋จธ๋‹ˆ ํ•œ ๋ถ„์ด ์˜ค์‹œ๋”๋‹ˆ "์•„๊ฐ€์”จ~ ์˜ˆ์ „๋ถ€ํ„ฐ ๋’ค์—์„œ ๋ด์™”๋Š”๋ฐ ์ฐธ ๋ฉ‹์žˆ์–ด์š”. ํ˜ธํ™ ๐Ÿค—" ๊ธฐ๋ถ„์ด ์ข‹์•„์ง€๋Š” ์ˆœ๊ฐ„๋“ค์ด์—ˆ๋‹ค. . . #ํœด๊ฐ€๋งˆ์ง€๋ง‰๋‚   #positivevibes  #๋“ฑ์šด๋™  #backworkout  #์‚ผ๋‘  #triceps  #weightlifting  #deadlift  #stiffdeadlift  #์—‰๋ฉ์ด์šด๋™  #๋™ํ‚คํ‚ฅ  #๊ธ€๋ฃจํŠธํ‚ฅ๋ฐฑ  #gluteworkout  #kickback  #๋”ํ‹ฐ๋„๊ทธ  #dirtydog  #๋ฐ”๋””ํ”„๋กœํ•„์ค€๋น„์ค‘  #๋ถˆ๋ฉด์ฆ  #ํ•˜๋ฃจ5์‹œ๊ฐ„์ทจ์นจ  #์ž ์ด์•ˆ์˜จ๋‹ค  #๊ด‘๋ฐฐ์šด๋™  #latissimusdorsi  #backextension  #๋ฐฑ์ต์Šคํ…์…˜  #์–ด์‹œ์ŠคํŠธํ’€์—…  #assistedpullups 
It's not as easy as she makes it look! @emroth_ 
WORKOUT OF THE DAY 
Med ball circuit! โ€ขSLAMS โ€ขBosu squat-press โ€ขsquat jumps โ€ขpush-ups โ€ขside planks โ€ขRussian twist 
2-3 sets, go home 
#legworkout #legs #legday #glutes #gluteworkout #hamstrings #quads #coreworkout #core #hiit #igfit #fitfam #fitspo #fitnessmotivation #workout #personaltrainer #personaltraining #healthyfood #healthylifestyle #healthylife #healthydinner #wcw #bosu #squats #obliques #weightlossjourney #weightloss #weightlossmotivation
It's not as easy as she makes it look! @emroth_ WORKOUT OF THE DAY Med ball circuit! โ€ขSLAMS โ€ขBosu squat-press โ€ขsquat jumps โ€ขpush-ups โ€ขside planks โ€ขRussian twist 2-3 sets, go home #legworkout  #legs  #legday  #glutes  #gluteworkout  #hamstrings  #quads  #coreworkout  #core  #hiit  #igfit  #fitfam  #fitspo  #fitnessmotivation  #workout  #personaltrainer  #personaltraining  #healthyfood  #healthylifestyle  #healthylife  #healthydinner  #wcw  #bosu  #squats  #obliques  #weightlossjourney  #weightloss  #weightlossmotivation 
#womencrushingitwednesday one of my top female clients. Consistency is the key ๐Ÿ”‘๐Ÿ’ฏ ๐Ÿ‘ 
1๏ธโƒฃusing @dyna_pro  mini bands single leg RDL
2๏ธโƒฃ single leg RDL with DB press 
3๏ธโƒฃ Band RDL 
Repeat 4-5 rounds 10-15 reps
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#womenempowerment #womencrushingit #womenthatlift #trainer #trainer #certifiedtrainer #glutes #bandworkout #dynapro #stabilization #legday #hamstrings #gluteworkout #fitspo #fitsporation #livefit #iamlimitless #limitlessperformance #empower #clientspotlight #fitfam #focus #trainhard #chainsmokers #workoutmotivation #workoutoftheday
#womencrushingitwednesday  one of my top female clients. Consistency is the key ๐Ÿ”‘๐Ÿ’ฏ ๐Ÿ‘ 1๏ธโƒฃusing @dyna_pro mini bands single leg RDL 2๏ธโƒฃ single leg RDL with DB press 3๏ธโƒฃ Band RDL Repeat 4-5 rounds 10-15 reps . . . #womenempowerment  #womencrushingit  #womenthatlift  #trainer  #trainer  #certifiedtrainer  #glutes  #bandworkout  #dynapro  #stabilization  #legday  #hamstrings  #gluteworkout  #fitspo  #fitsporation  #livefit  #iamlimitless  #limitlessperformance  #empower  #clientspotlight  #fitfam  #focus  #trainhard  #chainsmokers  #workoutmotivation  #workoutoftheday 
Love this girl ! Croatian beauty โค๏ธ@marijana_stojic
Love this girl ! Croatian beauty โค๏ธ@marijana_stojic
WORKOUT WEDNESDAY

One of my all time favorite glute exercise: The Sumo Deadlift

Make sure you go slow, keep your back flat, push through your heels and focus on glute activation. 
CAN YOU FEEL IT?

#fillmorefitness #workoutwednesday #buildabooty #gluteworkout #glutesday #video #videooftheday #me
#tbt
#photooftheday
#Food
#foodporn
#biceps
#exerciserroutine
#workouttime
#mondaymotivation
#tuesdaytransformation
#SolusBrand
#Muscles
#Lovegym
#Supplements
#myprotein
#sundayfunday
#weightlossmotivation
#train
#eatclean
#fitnessmodel
#healthychoices
#fitfam
#active
WORKOUT WEDNESDAY One of my all time favorite glute exercise: The Sumo Deadlift Make sure you go slow, keep your back flat, push through your heels and focus on glute activation. CAN YOU FEEL IT? #fillmorefitness  #workoutwednesday  #buildabooty  #gluteworkout  #glutesday  #video  #videooftheday  #me  #tbt  #photooftheday  #Food  #foodporn  #biceps  #exerciserroutine  #workouttime  #mondaymotivation  #tuesdaytransformation  #SolusBrand  #Muscles  #Lovegym  #Supplements  #myprotein  #sundayfunday  #weightlossmotivation  #train  #eatclean  #fitnessmodel  #healthychoices  #fitfam  #active 
Glute exercise๐Ÿ‘๐Ÿ‘๐Ÿ‘ This exercise is effective as an activation exercise before your workout or as a burn out towards the end of your workout! I like to go heavier in weight for about 10 reps while my butt is off the bench and then lower the weight and do 15 reps. This will have your outer glutes on fire๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ. Tips๐Ÿ‘

1. make sure to lean forward and focus on squeezing your glutes at the top of the movement

2. If you put your hands on this area it will remind you to squeeze
Glute exercise๐Ÿ‘๐Ÿ‘๐Ÿ‘ This exercise is effective as an activation exercise before your workout or as a burn out towards the end of your workout! I like to go heavier in weight for about 10 reps while my butt is off the bench and then lower the weight and do 15 reps. This will have your outer glutes on fire๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ. Tips๐Ÿ‘ 1. make sure to lean forward and focus on squeezing your glutes at the top of the movement 2. If you put your hands on this area it will remind you to squeeze
Well, it IS hump day ๐Ÿค—๐Ÿช๐Ÿ‘ still no cardio, bc I have tendinitis in my achilles tendon ๐Ÿ˜ฉ so just some leg and booty work today, being careful not to aggravate it anymore...these are some great moves for your glutes that you can do at home with little to no equipment! ๐Ÿ˜๐Ÿ’ช๐Ÿฝ #humpday #moveyobooty
Well, it IS hump day ๐Ÿค—๐Ÿช๐Ÿ‘ still no cardio, bc I have tendinitis in my achilles tendon ๐Ÿ˜ฉ so just some leg and booty work today, being careful not to aggravate it anymore...these are some great moves for your glutes that you can do at home with little to no equipment! ๐Ÿ˜๐Ÿ’ช๐Ÿฝ #humpday  #moveyobooty 
Happy hump day! Here are a few glute activating exercises I use as a warm up before lifting legs! I love them because they help me get a good burn during my lift! ๐Ÿ”ฅ-L . 
Exercises: ๐Ÿ‘ 20 squat walks ๐Ÿ‘ 10 standing side kicks ๐Ÿ‘ 10 standing kick backs
๐Ÿ‘ 20 hip thrusts ๐Ÿ‘ 10 fire hydrants ๐Ÿ‘ 10 cross over leg raises ๐Ÿ‘ 10 donkey kicks
(Repeat each leg) โ€ข
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#gluteworkout #legday #exercise #workout #bootypump #humpday #fitspo #girlswholift #strongnotskinny #legsworkout #buttworkout #warmup #workoutvids #fitgirls #gym_videos #womensbodybuilding #fitchicks #gymgirlvids #buttworkoutvids #stronggirlsclub #neverskipaday
Happy hump day! Here are a few glute activating exercises I use as a warm up before lifting legs! I love them because they help me get a good burn during my lift! ๐Ÿ”ฅ-L . Exercises: ๐Ÿ‘ 20 squat walks ๐Ÿ‘ 10 standing side kicks ๐Ÿ‘ 10 standing kick backs ๐Ÿ‘ 20 hip thrusts ๐Ÿ‘ 10 fire hydrants ๐Ÿ‘ 10 cross over leg raises ๐Ÿ‘ 10 donkey kicks (Repeat each leg) โ€ข โ€ข โ€ข โ€ข โ€ข #gluteworkout  #legday  #exercise  #workout  #bootypump  #humpday  #fitspo  #girlswholift  #strongnotskinny  #legsworkout  #buttworkout  #warmup  #workoutvids  #fitgirls  #gym_videos  #womensbodybuilding  #fitchicks  #gymgirlvids  #buttworkoutvids  #stronggirlsclub  #neverskipaday 
If my body and mind are comfortable, then I'm not growing or progressing. ๐Ÿค” Then I'm not doing my job of being the best version of myself I can be. ๐Ÿ™Œ๐Ÿผ You have to be uncomfortable and put yourself in uncomfortable situations in order to grow - physique wise, character wise, as a person, and as a human being. ๐Ÿฅ‡You have to be comfortable being uncomfortable! ๐Ÿ† If you can get through doing things you hate doing or things that make you feel uncomfortable, you will meet greatness on the other side. ๐Ÿต Always stay positive fit fam! Struggles alway end and it always gets better, I promise. โค๏ธ
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#bayareafitness #bayarea #fitness #fitfamily #staypositive #weightlifting #weighttraining #liftingweights #iliftheavy #girlswholiftweights #girlswholiftheavy #gymshark #gymsharkwomen #gymsharkmodel #fitnessmodel #desi #gujju #indiangirl #indiangirlswholift #girlswithmuscles #toned #gains #tonedgirls #bbg #gluteworkout #glutegains #fitgirls #gymlooks #gymrat #gymisbae
If my body and mind are comfortable, then I'm not growing or progressing. ๐Ÿค” Then I'm not doing my job of being the best version of myself I can be. ๐Ÿ™Œ๐Ÿผ You have to be uncomfortable and put yourself in uncomfortable situations in order to grow - physique wise, character wise, as a person, and as a human being. ๐Ÿฅ‡You have to be comfortable being uncomfortable! ๐Ÿ† If you can get through doing things you hate doing or things that make you feel uncomfortable, you will meet greatness on the other side. ๐Ÿต Always stay positive fit fam! Struggles alway end and it always gets better, I promise. โค๏ธ . . . . #bayareafitness  #bayarea  #fitness  #fitfamily  #staypositive  #weightlifting  #weighttraining  #liftingweights  #iliftheavy  #girlswholiftweights  #girlswholiftheavy  #gymshark  #gymsharkwomen  #gymsharkmodel  #fitnessmodel  #desi  #gujju  #indiangirl  #indiangirlswholift  #girlswithmuscles  #toned  #gains  #tonedgirls  #bbg  #gluteworkout  #glutegains  #fitgirls  #gymlooks  #gymrat  #gymisbae 
LEG DAY๐Ÿ‹๐Ÿผโ€โ™€๏ธSquats with band RDLs + leg press! โ˜ ๏ธ
โ€ข
Posting to say that as of last week I could do 105lbs (not the happiest)โ˜น๏ธ on squats. This week I was up to 125lbs!๐Ÿ’ช๐Ÿฝ๐Ÿ’ฅ I really want to see how much I can squat so I'm going to be focusing on that and my NUTRITION! ๐Ÿฅ—๐Ÿณ
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Also! ๐Ÿ”ฅTry supersetting with bands!๐Ÿ˜ŠโœŠ๐ŸผI feel like it really activates my muscles and helps for a heavier lift!๐ŸšจAnd obviously it's a killer workout๐Ÿ˜‚๐Ÿ˜ญโ˜ ๏ธ
LEG DAY๐Ÿ‹๐Ÿผโ€โ™€๏ธSquats with band RDLs + leg press! โ˜ ๏ธ โ€ข Posting to say that as of last week I could do 105lbs (not the happiest)โ˜น๏ธ on squats. This week I was up to 125lbs!๐Ÿ’ช๐Ÿฝ๐Ÿ’ฅ I really want to see how much I can squat so I'm going to be focusing on that and my NUTRITION! ๐Ÿฅ—๐Ÿณ โ€ข Also! ๐Ÿ”ฅTry supersetting with bands!๐Ÿ˜ŠโœŠ๐ŸผI feel like it really activates my muscles and helps for a heavier lift!๐ŸšจAnd obviously it's a killer workout๐Ÿ˜‚๐Ÿ˜ญโ˜ ๏ธ
Love me some Tie Dye, Long Hair and Sunny Days! โ˜€๏ธIt really is about finding happiness and gratitude in the little things! ๐Ÿ’•
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 #glutes๐Ÿ‘ #gluteworkout #legdayworkout #workoutmotivation #weightlifiting #momswhopowerlift #momwholift #girlwithmuscle #bootyshake #momlife #liftweights #fitgirl #gains #workhardforit #transformyourbody #booty๐Ÿ‘ #tiedye #legworkouts #beachvibes #fitmom #fitlife #gainmuscle #burnfat #sexy #bodyafterbaby #weightlossbeforeandafter #fatloss #mombod #longhair #yoga
Love me some Tie Dye, Long Hair and Sunny Days! โ˜€๏ธIt really is about finding happiness and gratitude in the little things! ๐Ÿ’• . . . . . . . . . #glutes ๐Ÿ‘ #gluteworkout  #legdayworkout  #workoutmotivation  #weightlifiting  #momswhopowerlift  #momwholift  #girlwithmuscle  #bootyshake  #momlife  #liftweights  #fitgirl  #gains  #workhardforit  #transformyourbody  #booty ๐Ÿ‘ #tiedye  #legworkouts  #beachvibes  #fitmom  #fitlife  #gainmuscle  #burnfat  #sexy  #bodyafterbaby  #weightlossbeforeandafter  #fatloss  #mombod  #longhair  #yoga 
Just killed a chest/tricep work out, felt a bit weak but I pushed my limits and I'm so happy I did bc my endorphins are through the roof rn! I'm gonna have a meal then I'm going back for leg day! ๐Ÿ‘ I'm definitely including this into my training sesh today bc it's a killer for my glutes and hamstrings, 15 RDL's ss w/ 15 Hip Thrust ๐Ÿ”ฅ๐Ÿ”ฅ no rest in between and use moderate weight!! I included how I get into a barbell hip thrust position, I use to struggle with setting up for it so I hope this helps someone!!
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#legday #legworkout #legworkouts #legs #gluteworkout #glutegains #gains #bootyday #bootygains #peachgains #fitnessjourney #fitness #fitfam #fitspo #fitgirls #fitnessmotivation #fitgirl #hipthrust #glutebridge #rdl #deadlifts #girlswholift #girlswhosquat #girlswhoworkout
Just killed a chest/tricep work out, felt a bit weak but I pushed my limits and I'm so happy I did bc my endorphins are through the roof rn! I'm gonna have a meal then I'm going back for leg day! ๐Ÿ‘ I'm definitely including this into my training sesh today bc it's a killer for my glutes and hamstrings, 15 RDL's ss w/ 15 Hip Thrust ๐Ÿ”ฅ๐Ÿ”ฅ no rest in between and use moderate weight!! I included how I get into a barbell hip thrust position, I use to struggle with setting up for it so I hope this helps someone!! โ€ข โ€ข โ€ข #legday  #legworkout  #legworkouts  #legs  #gluteworkout  #glutegains  #gains  #bootyday  #bootygains  #peachgains  #fitnessjourney  #fitness  #fitfam  #fitspo  #fitgirls  #fitnessmotivation  #fitgirl  #hipthrust  #glutebridge  #rdl  #deadlifts  #girlswholift  #girlswhosquat  #girlswhoworkout 
๐ŸธFrog pumps because it's #humpday 
I really like this exercise before doing any big 3 type lifts because it's great at glute activation, opening up hips, and to get the booty pumped. Don't Judge me๐Ÿคท๐Ÿปโ€โ™€๏ธ lol
@mbslingshot 
#doitforthebooty 
#frogpumpsfordays
#frogpumps
๐ŸธFrog pumps because it's #humpday  I really like this exercise before doing any big 3 type lifts because it's great at glute activation, opening up hips, and to get the booty pumped. Don't Judge me๐Ÿคท๐Ÿปโ€โ™€๏ธ lol @mbslingshot #doitforthebooty  #frogpumpsfordays  #frogpumps 
#Rp @vanessamiami_ 
I'm. So. In love. With. These!! ๐Ÿ˜ I'm so sore after 30 minutes of intense band training. I have those cheep rubber resistant bands that roll up every time I try to do a certain exercise or stick together, not these. Their thick, machine washable with incredible resistance. These are some exercises you can do with them ๐Ÿ‘Œ๐Ÿผ More videos coming soon on YouTube. Suscribe. Suscribe. Suscribe!!! Follow @taylormadebandz_tonio for videos ๐Ÿ™๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ‘Œ๐Ÿผ #gluteworkout #legworkout #thatbootytho #vegangains #veganmuscle #resistancebands #linkinthebio #justdoit #workout #youtube #suscribe โ„ข@vanessamiami_
#Rp  @vanessamiami_ I'm. So. In love. With. These!! ๐Ÿ˜ I'm so sore after 30 minutes of intense band training. I have those cheep rubber resistant bands that roll up every time I try to do a certain exercise or stick together, not these. Their thick, machine washable with incredible resistance. These are some exercises you can do with them ๐Ÿ‘Œ๐Ÿผ More videos coming soon on YouTube. Suscribe. Suscribe. Suscribe!!! Follow @taylormadebandz_tonio for videos ๐Ÿ™๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ‘Œ๐Ÿผ #gluteworkout  #legworkout  #thatbootytho  #vegangains  #veganmuscle  #resistancebands  #linkinthebio  #justdoit  #workout  #youtube  #suscribe  โ„ข@vanessamiami_
Holy Moly ๐Ÿ‘๐Ÿ‘๐Ÿ”ฅ
1. Close stance squat on smith machine 
2. Bosu ball side lunge to a kick 
3. Weighted reverse glute raises (keep your feet together,knees apart) ๐Ÿ’ฆTry this killer glute burner and tag a pal๐Ÿ’ฆ 
@_workoutvideos @bootyworkouts_ @workout.video.ideas 
#bootykiller #legdayworkout #legs #booty๐Ÿ‘ #bootygain #girlygains #gluteworkout #glutes #bootypains #bootypump #realshit #fitnotskinny #strongnotthin #exercisevideo #workouttime #fitnessmotivation #fitspo #getfit
Holy Moly ๐Ÿ‘๐Ÿ‘๐Ÿ”ฅ 1. Close stance squat on smith machine 2. Bosu ball side lunge to a kick 3. Weighted reverse glute raises (keep your feet together,knees apart) ๐Ÿ’ฆTry this killer glute burner and tag a pal๐Ÿ’ฆ @_workoutvideos @bootyworkouts_ @workout.video.ideas #bootykiller  #legdayworkout  #legs  #booty ๐Ÿ‘ #bootygain  #girlygains  #gluteworkout  #glutes  #bootypains  #bootypump  #realshit  #fitnotskinny  #strongnotthin  #exercisevideo  #workouttime  #fitnessmotivation  #fitspo  #getfit 
โ˜๏ธget friends like this and keep them!

@keaveneyniamh has always been so supportive of my madness and my macro requirements ๐Ÿ˜„๐Ÿ‘ญ
Tonight it was my turn to cook and she turned up with protein goodies for me ๐Ÿค— #thebest

#bodybuilder#gainz#motivation#dedication#hypertrophy#muscle#girlsthatpowerlift#girlsthatlift#girlswithmuscle#fitness#fitfam#irishfitfam#ukfitfam#strengthtraining#beastmode#nodaysoff#iifym#flexibledieting#shredz#aesthetics#physique#bikiniprep#bikinicompetitor#ifbb#wbff#bodybuilding#powerlifting#gluteworkout#legday
โ˜๏ธget friends like this and keep them! @keaveneyniamh has always been so supportive of my madness and my macro requirements ๐Ÿ˜„๐Ÿ‘ญ Tonight it was my turn to cook and she turned up with protein goodies for me ๐Ÿค— #thebest  #bodybuilder #gainz #motivation #dedication #hypertrophy #muscle #girlsthatpowerlift #girlsthatlift #girlswithmuscle #fitness #fitfam #irishfitfam #ukfitfam #strengthtraining #beastmode #nodaysoff #iifym #flexibledieting #shredz #aesthetics #physique #bikiniprep #bikinicompetitor #ifbb #wbff #bodybuilding #powerlifting #gluteworkout #legday 
Had an awesome #legday today and put all the extra calories to good use! Focused on glutes and hamstrings today and this is one of my favorite exercises right now. You can't tell from the video, but I'm going lower than 90 degree angle to really target that hamstring/glute tie in area. Make sure you go slow and squeeze and do not push off the leg going back! #npcbikini #npc #npcbikiniathlete #npcbikinigirl #fitness #fitnessmotivation #fit #fitgirls #fitgirl #fitspo #fitnessjourney #fitchick #fitnessmodel #fitnesslifestyle #video #workoutmotivation #workouts #workoutvideo #exercisevideo #exercise #gluteworkout #bootygains #gains #strongwomen #strongnotskinny #humpday #igfitness #fitnessvideo #socialenvy
Had an awesome #legday  today and put all the extra calories to good use! Focused on glutes and hamstrings today and this is one of my favorite exercises right now. You can't tell from the video, but I'm going lower than 90 degree angle to really target that hamstring/glute tie in area. Make sure you go slow and squeeze and do not push off the leg going back! #npcbikini  #npc  #npcbikiniathlete  #npcbikinigirl  #fitness  #fitnessmotivation  #fit  #fitgirls  #fitgirl  #fitspo  #fitnessjourney  #fitchick  #fitnessmodel  #fitnesslifestyle  #video  #workoutmotivation  #workouts  #workoutvideo  #exercisevideo  #exercise  #gluteworkout  #bootygains  #gains  #strongwomen  #strongnotskinny  #humpday  #igfitness  #fitnessvideo  #socialenvy 
The people you surround yourself with says a lot about you. It also sets the tempo of how much you're willing to push. Iron sharpens iron #WednesdayWisdom
The people you surround yourself with says a lot about you. It also sets the tempo of how much you're willing to push. Iron sharpens iron #WednesdayWisdom 
WBFF Worlds registration night this very inspirational woman โค๏ธ @hattieboydle @wbff_official @wbff_aust
WBFF Worlds registration night this very inspirational woman โค๏ธ @hattieboydle @wbff_official @wbff_aust
BODY TYPE:
Works out but definitely says yes to tacos. ๐Ÿ‘๐Ÿคทโ€โ™€๏ธ๐ŸŒฎ
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What's your favorite post workout meal?? ๐ŸŒฎ๐ŸŒฎ
Happy #HumpDay ladies & gents! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ
BODY TYPE: Works out but definitely says yes to tacos. ๐Ÿ‘๐Ÿคทโ€โ™€๏ธ๐ŸŒฎ . . . . . What's your favorite post workout meal?? ๐ŸŒฎ๐ŸŒฎ Happy #HumpDay  ladies & gents! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ
Trying out some new booty exercises using the kettle bells ๐Ÿ‘๐Ÿ™Œ๐Ÿผ
Trying out some new booty exercises using the kettle bells ๐Ÿ‘๐Ÿ™Œ๐Ÿผ
It's always a treat when you get to the gym and see new toys! We now have clips for resistance bands on the DL platform. ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ™‹๐Ÿป๐Ÿ™‹๐Ÿป so I busted out some RDL's and it felt pretty good!! #gear #resistancebands #gym #fitspo #glutes #gainz #girlswholift #girlswithmuscle #macros #gluteworkout #strong #fitfam #igfitness #health #nutrition #powerlifting #gymlife #instafit #kansascity #strongbybret #flagnorfail
We thought it might be a good time to introduce who is behind The Hip Thrust Pad. 
Hi!ย  We are Devan and Kristen Grell. Our boys are Legend (4 ยฝ) and Zion (2) AND baby on the way! We live in Chandler, Arizona. Devan developed The Hip Thrust Pad spending countless hours in the gym surrounded by barbells and foam. Kristen wrangles the boys and keeps track of our social media account! We're a team!  #hipthrustpad
We thought it might be a good time to introduce who is behind The Hip Thrust Pad. Hi!ย  We are Devan and Kristen Grell. Our boys are Legend (4 ยฝ) and Zion (2) AND baby on the way! We live in Chandler, Arizona. Devan developed The Hip Thrust Pad spending countless hours in the gym surrounded by barbells and foam. Kristen wrangles the boys and keeps track of our social media account! We're a team! #hipthrustpad 
Probably not going to be lean for a lil while ๐Ÿ˜‚ kinda liking where I'm at right now so the plan is to stay in and around maintenance until I change my mind againโœŒ

From now on the only upper body training I'll be doing is calisthenics and bench. Anyone that sees me doing anything else please feel free to remind me ๐Ÿ˜

#bodybuilder#gainz#motivation#dedication#hypertrophy#muscle#girlsthatpowerlift#girlsthatlift#girlswithmuscle#irishfitness#dublinfitfam#irishfitfam#ukfitfam#strengthtraining#beastmode#nodaysoff#iifym#flexibledieting#shredz#aesthetics#physique#bikiniprep#bikinicompetitor#ifbbbikini#wbffdiva#bodybuilding#powerlifting#gluteworkout#legday#flyefit
Probably not going to be lean for a lil while ๐Ÿ˜‚ kinda liking where I'm at right now so the plan is to stay in and around maintenance until I change my mind againโœŒ From now on the only upper body training I'll be doing is calisthenics and bench. Anyone that sees me doing anything else please feel free to remind me ๐Ÿ˜ #bodybuilder #gainz #motivation #dedication #hypertrophy #muscle #girlsthatpowerlift #girlsthatlift #girlswithmuscle #irishfitness #dublinfitfam #irishfitfam #ukfitfam #strengthtraining #beastmode #nodaysoff #iifym #flexibledieting #shredz #aesthetics #physique #bikiniprep #bikinicompetitor #ifbbbikini #wbffdiva #bodybuilding #powerlifting #gluteworkout #legday #flyefit 
Killer Kettlebell Challenge ๐Ÿ’ช๐Ÿฝ
The perfect way to finish your training session on a high or a great workout in itself if your short on time!๐Ÿ˜Š
Select your Kettlebells (8KG's/12KG's/16KG's)
Set a timer for 15 minutes โฑ
One round =
-Cleans x 6
-Push Press x 6
-Front Squats x 6
-Reverse Lunge x 6 (Alternating)
-Bent Over Row x 6
-Drags x 6 (Alternating)
That's 36 Reps per round๐Ÿ‘ป
 Points for each round completed =
6 pts- 16KG 4 Pts- 12KG 2 pts- 8KG
How many points can you get before the timer runs out?
Tag a friend & go head to head for the highest score ๐Ÿ‘Š๐Ÿฝ๐Ÿ’ฅ
@velocitytrainingclub
#teamvelocity #vtc #kettlebellworkout #kettlebells #workoutwednesday #fitgirls #trainsmart #finisher #nikewomen #stopexercisingstarttraining
Killer Kettlebell Challenge ๐Ÿ’ช๐Ÿฝ The perfect way to finish your training session on a high or a great workout in itself if your short on time!๐Ÿ˜Š Select your Kettlebells (8KG's/12KG's/16KG's) Set a timer for 15 minutes โฑ One round = -Cleans x 6 -Push Press x 6 -Front Squats x 6 -Reverse Lunge x 6 (Alternating) -Bent Over Row x 6 -Drags x 6 (Alternating) That's 36 Reps per round๐Ÿ‘ป Points for each round completed = 6 pts- 16KG 4 Pts- 12KG 2 pts- 8KG How many points can you get before the timer runs out? Tag a friend & go head to head for the highest score ๐Ÿ‘Š๐Ÿฝ๐Ÿ’ฅ @velocitytrainingclub #teamvelocity  #vtc  #kettlebellworkout  #kettlebells  #workoutwednesday  #fitgirls  #trainsmart  #finisher  #nikewomen  #stopexercisingstarttraining 
This is my first contribution to #humpday (pause) but the #glutes are a muscle that needs to be developed like any other. I see all kinds of movements for glutes but I really only do two, hyperextensions and these split dumbbell squats. I see most people take the wide stance and simply press up. I shift my hips back, almost like a stiff leg dead lift, feeling the stretch in my hamstrings and then as I come up I tuck my glutes under (you'll feel your abs crunch too). This not only contracts my glutes more but it also contracts my #hamstrings and really tightens that ham/glute tie-in area where a lot of people tend to have loose skin. This exercise hits the entire glute region but really targets the lower glutes, and then the hyperextensions (preferably done horizontally) hits the upper glute/lower back tie-in. I do these after my fasted cardio on the stairs so the connection is intense and it really adds to the conditioning. I do 5 sets of 10 reps every other day superset with hyperextensions. I alternate glute training one day and abs (mostly hanging leg raises) the next day after fasted cardio
#bodybuilding #fitness #igfitness #fitspo #ifbb #gluteworkout #training #fitfam
This is my first contribution to #humpday  (pause) but the #glutes  are a muscle that needs to be developed like any other. I see all kinds of movements for glutes but I really only do two, hyperextensions and these split dumbbell squats. I see most people take the wide stance and simply press up. I shift my hips back, almost like a stiff leg dead lift, feeling the stretch in my hamstrings and then as I come up I tuck my glutes under (you'll feel your abs crunch too). This not only contracts my glutes more but it also contracts my #hamstrings  and really tightens that ham/glute tie-in area where a lot of people tend to have loose skin. This exercise hits the entire glute region but really targets the lower glutes, and then the hyperextensions (preferably done horizontally) hits the upper glute/lower back tie-in. I do these after my fasted cardio on the stairs so the connection is intense and it really adds to the conditioning. I do 5 sets of 10 reps every other day superset with hyperextensions. I alternate glute training one day and abs (mostly hanging leg raises) the next day after fasted cardio #bodybuilding  #fitness  #igfitness  #fitspo  #ifbb  #gluteworkout  #training  #fitfam 
Gah my butt cheeks BURRRRRN when I do these๐Ÿ”ฅ๐Ÿ”ฅ
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Check out my last booty video I did here and complete that one first THEN this one for a real booty burner๐Ÿ‘Œ๐Ÿพ๐Ÿ”ฅ
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Creating tone without super high impact is 100% possible!
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Try each exercise for 10 reps and let me know how it feels after๐Ÿ˜œ
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Don't forget to sign up to my FREE live tutorial class on sept 6th ๐Ÿ˜˜ link in bio๐Ÿ‘†๐Ÿพ๐Ÿ‘†๐Ÿพ๐Ÿ‘†๐Ÿพ
Gah my butt cheeks BURRRRRN when I do these๐Ÿ”ฅ๐Ÿ”ฅ - Check out my last booty video I did here and complete that one first THEN this one for a real booty burner๐Ÿ‘Œ๐Ÿพ๐Ÿ”ฅ - Creating tone without super high impact is 100% possible! - Try each exercise for 10 reps and let me know how it feels after๐Ÿ˜œ - Don't forget to sign up to my FREE live tutorial class on sept 6th ๐Ÿ˜˜ link in bio๐Ÿ‘†๐Ÿพ๐Ÿ‘†๐Ÿพ๐Ÿ‘†๐Ÿพ
Glutes and delts are feeling a little tender this evening ๐Ÿค•. And I am forever grateful to my bathroom lighting for saving me every day. ๐Ÿ™ 
#lifeprep #gym #fitness #training #glutes #legday #gluteworkout #delts #upperbody #pebblestoboulders #fitfam #fitfamuk #bodybuilding #girlswholift #physique #trainhard #gymlife #cardio #hiit