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 ❤️👊😘 #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 💰 on your fitness & wellness. (You also get a 30 day rewind + the custom folder 'Starting on the Mat' $96 value)
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 🤔
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 😩 so ready to crash now ready for another hectic day tomorrow 🙌🏻
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 ✈️😄 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 😊"Children are the greatest of imitators, so give them something great to imitate."
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: 🔹 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. 🔹Focusing 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. 🔹Pause when you feel the contraction in your glutes then slowly lower yourself to the starting position.
🔹Tips: 🔸Make sure to push through your heels and keep your knees inline with your ankles. 🔸play with pointing your feet out a bit or vary your stance wider/narrower and see which stance works best for you. 🔸Your knees should have a 90 deg bent when your hips are fully extended at the top. 🔸Use 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.
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.
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 🔥🔥 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 😋 I thought this song was appropriate because you will feel the pain after!😂
1️⃣ Duck walks
2️⃣ Backwards duck walk
3️⃣ Jumping squats
*complete each for 1 min and repeat 3-4 times! Happy #humpday dolls💗
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 💕
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
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 🤦🏻♀️🤦🏻♀️🤦🏻♀️🤷🏻♀️🤷🏻♀️🤷🏻♀️🤔🤔 anyways here are some #hipthrust at 225 lbs and some #kickbacks 🍑🍑✔️🔥💪🏼💪🏼 #trustthethrust#thrustisamust#gluteworkout
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. 💥💭To 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!
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.
Glute exercise🍑🍑🍑 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 fire🔥🔥🔥. Tips🍑
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 🤗🐪🍑 still no cardio, bc I have tendinitis in my achilles tendon 😩 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! 😍💪🏽 #humpday#moveyobooty
LEG DAY🏋🏼♀️Squats with band RDLs + leg press! ☠️
Posting to say that as of last week I could do 105lbs (not the happiest)☹️ on squats. This week I was up to 125lbs!💪🏽💥 I really want to see how much I can squat so I'm going to be focusing on that and my NUTRITION! 🥗🍳
Also! 🔥Try supersetting with bands!😊✊🏼I feel like it really activates my muscles and helps for a heavier lift!🚨And obviously it's a killer workout😂😭☠️
🐸Frog 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 me🤷🏻♀️ lol
We thought it might be a good time to introduce who is behind The Hip Thrust Pad.
Hi! We are Devan and Kristen Grell. Our boys are Legend (4 ½) 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
Killer Kettlebell Challenge 💪🏽
The perfect way to finish your training session on a high or a great workout in itself if your short on time!😊
Select your Kettlebells (8KG's/12KG's/16KG's)
Set a timer for 15 minutes ⏱
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 round👻
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 👊🏽💥
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
Gah my butt cheeks BURRRRRN when I do these🔥🔥
Check out my last booty video I did here and complete that one first THEN this one for a real booty burner👌🏾🔥
Creating tone without super high impact is 100% possible!
Try each exercise for 10 reps and let me know how it feels after😜
Don't forget to sign up to my FREE live tutorial class on sept 6th 😘 link in bio👆🏾👆🏾👆🏾