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Deadlifts tonight with figure 8 straps 5Sets X 5Reps 160Kg (352lbs) @ bodyweight ~80kg! 😜👍💪✔️ (video shows final set) Felt fatigued in the last set after the 4th set, form was a little off but still managed to get all the reps.  My main plan tonight was to do my 106Kg bench press then overhead press 75kg 5x3 but shoulders and triceps were taxed thereby decided to do deads instead. 👍

#gym #training #fitness #strength #weights #youvsyou #gymlife #workout #hardwork #motivation #lifestyle #trainhard #fitfam #positivethoughts #positivevibes #whateverittakes #believetoachieve #hamstrings #allornothing #gains #deadlifts #powerlifting #back #quads #legs #strengthwars #strengthcartel #isymfs #ukfitfam #irishfitfam
Deadlifts tonight with figure 8 straps 5Sets X 5Reps 160Kg (352lbs) @ bodyweight ~80kg! 😜👍💪✔️ (video shows final set) Felt fatigued in the last set after the 4th set, form was a little off but still managed to get all the reps. My main plan tonight was to do my 106Kg bench press then overhead press 75kg 5x3 but shoulders and triceps were taxed thereby decided to do deads instead. 👍 #gym  #training  #fitness  #strength  #weights  #youvsyou  #gymlife  #workout  #hardwork  #motivation  #lifestyle  #trainhard  #fitfam  #positivethoughts  #positivevibes  #whateverittakes  #believetoachieve  #hamstrings  #allornothing  #gains  #deadlifts  #powerlifting  #back  #quads  #legs  #strengthwars  #strengthcartel  #isymfs  #ukfitfam  #irishfitfam 
🔥Nordic Curls🔥
💣 Hamstring killer 🔫

This is an absolute #destroyer of your #hamstrings.. And I like to finish my #legday with these #exercise .
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✔keep your back straight, hips tucked and glutes squeezed ✔slowly lower your selfie ✔your body should stay straight the whole time. If you need put a block u front

Assistant➡@metabolic.nutrition 
#lifestyle #livefit #fitgirl #gymlife #girlswholift #girlwithmuscles #musculosa #muscle #gooday #fitfam #workout #workhard #training #legday #bodybuilding #body #fitnessmotivation #fitnesslife #eatclean #livefit #strength #deadliftgirl #fitbod #glutes
🔥Nordic Curls🔥 💣 Hamstring killer 🔫 This is an absolute #destroyer  of your #hamstrings .. And I like to finish my #legday  with these #exercise  . . ✔keep your back straight, hips tucked and glutes squeezed ✔slowly lower your selfie ✔your body should stay straight the whole time. If you need put a block u front Assistant➡@metabolic.nutrition #lifestyle  #livefit  #fitgirl  #gymlife  #girlswholift  #girlwithmuscles  #musculosa  #muscle  #gooday  #fitfam  #workout  #workhard  #training  #legday  #bodybuilding  #body  #fitnessmotivation  #fitnesslife  #eatclean  #livefit  #strength  #deadliftgirl  #fitbod  #glutes 
Checking on my #leggains after my #workoutsession while sipping on some🍷. That’s part of the reason why I do this #gym thing...so I can enjoy the #foods and #drinks that I like. 
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#myfitnessjourney #myfitnessworld #myfitnesslife #myfitnesschoices #fitnessmotivation #fitnessgoals #fitnessbody #fitnesswomen #womenwholift #womenwithmuscle #thickthighs #thickfit #buildinglegs #buildingmuscle #thicklegs #quads #hamstrings #gains #hardwork #commitment #consistency
Checking on my #leggains  after my #workoutsession  while sipping on some🍷. That’s part of the reason why I do this #gym  thing...so I can enjoy the #foods  and #drinks  that I like. ______________________________________________________ #myfitnessjourney  #myfitnessworld  #myfitnesslife  #myfitnesschoices  #fitnessmotivation  #fitnessgoals  #fitnessbody  #fitnesswomen  #womenwholift  #womenwithmuscle  #thickthighs  #thickfit  #buildinglegs  #buildingmuscle  #thicklegs  #quads  #hamstrings  #gains  #hardwork  #commitment  #consistency 
Mastering the snatch has been a long, slow process for me! But,  baby steps and finally I’m feeling more confident 😀! It’s looking ok too...bit wobbly, but ok 👌! Lots more practise to be done but I’m getting there 🏋🏼‍♀️💫
Mastering the snatch has been a long, slow process for me! But, baby steps and finally I’m feeling more confident 😀! It’s looking ok too...bit wobbly, but ok 👌! Lots more practise to be done but I’m getting there 🏋🏼‍♀️💫
Life is a lot like squatting. When you’re at your lowest and you feel all the weight crashing down. You’ve just gotta stand back up and make that shit your bitch. 
#getlftd #staylftd #getbackup #keepfighting #lftdlifestyle #squats #squat #legs #legday #quads #hamstrings #glutes #reps #lift #gym #gainz #gains #bodybuilding #bodytransformation #bodybuildinglifestyle #bodybuilder #motivate #inspire #compete #pushthrough #pushyourself #pushyourlimits #nevergiveup
Life is a lot like squatting. When you’re at your lowest and you feel all the weight crashing down. You’ve just gotta stand back up and make that shit your bitch. #getlftd  #staylftd  #getbackup  #keepfighting  #lftdlifestyle  #squats  #squat  #legs  #legday  #quads  #hamstrings  #glutes  #reps  #lift  #gym  #gainz  #gains  #bodybuilding  #bodytransformation  #bodybuildinglifestyle  #bodybuilder  #motivate  #inspire  #compete  #pushthrough  #pushyourself  #pushyourlimits  #nevergiveup 
I like to start my pilates sessions with a few FULL PELVIC CURLS. 💞 It's a great warm up for abdominals, hamstrings, glutes and a fantastic exercise for spinal articulation.  #basipilates #abdominals #spinalarticulation #hamstrings #glutes
I kväll var verkligen ett riktigt krigar pass. Låg på energi men tanken på alla fantastiska JF Athletes atleter 💗 som tävlar i helgen gav mig riktig grym energi boost. Hamstrings - och Rygg är nu avcheckat ✔och soffmys väntar. #jfathletes #bodyfitness #fitnessaddict #fitnessathlete #starkatillsammans #hamstrings #rygg #backattack #alströmerpokalen #fitness #bodybuildingfemale #bodybuildinglifestyle #bodybuilding #fitfam #goals #gainz #bossgirl  #myfitnessjourney #minfitnessresa #minviktresa #weightlifting #weightloss #weightlossjourney #strongwomen #girlpower #disciplin #dedication #fitnessinspiration
I kväll var verkligen ett riktigt krigar pass. Låg på energi men tanken på alla fantastiska JF Athletes atleter 💗 som tävlar i helgen gav mig riktig grym energi boost. Hamstrings - och Rygg är nu avcheckat ✔och soffmys väntar. #jfathletes  #bodyfitness  #fitnessaddict  #fitnessathlete  #starkatillsammans  #hamstrings  #rygg  #backattack  #alströmerpokalen  #fitness  #bodybuildingfemale  #bodybuildinglifestyle  #bodybuilding  #fitfam  #goals  #gainz  #bossgirl   #myfitnessjourney  #minfitnessresa  #minviktresa  #weightlifting  #weightloss  #weightlossjourney  #strongwomen  #girlpower  #disciplin  #dedication  #fitnessinspiration 
Deadlifts are a brilliant functional exercise that trains your posterior chain i.e. glutes, hamstrings and back! 🏋️
Picture on the left = BAD FORM ❌
× Arching back ❌
× Not engaging lats ❌
× Hips too high ❌
🏋️
Why is technique so important I hear you say? Well, from an injury point of view deadlifting with a rounded back can be very dangerous for your spine, putting excessive strain through your spinal discs. Disc injury can be a long and debilitating injury but, can be prevented by proper form. 🏋️
Picture on the right = GOOD FORM ✔️
× Chest upright ✔️
× Maintain natural spinal curve ✔️
× Hips low ✔️
× Shoulders down (engaging lats) ✔️
🏋️
Why not get a friend to video or take a picture of your start position and see if you're doing it right! Oh, and one last tip. Please DON'T hyperextend at the end of your deadlift. Happy lifting! 🏋️😊
🏋️
🏢: Sano Physiotherapy 📞: 03300 414670
📧: www.sanophysiotherapy.com
🏋️ #deadlift #glutes #hamstrings #back #weightlifting #powerlifting #strengthandconditioning #strengthtraining #bodybuilding #doyouevenlift #girlswholift #functional #rehab #therapy #physio #posteriorchain #physicaltherapy #physiotherapy #lowbackexercise #mobility #lowerbackpain #fitness #fitfam #blackFriday #legday #gymlife #WOD
Deadlifts are a brilliant functional exercise that trains your posterior chain i.e. glutes, hamstrings and back! 🏋️ Picture on the left = BAD FORM ❌ × Arching back ❌ × Not engaging lats ❌ × Hips too high ❌ 🏋️ Why is technique so important I hear you say? Well, from an injury point of view deadlifting with a rounded back can be very dangerous for your spine, putting excessive strain through your spinal discs. Disc injury can be a long and debilitating injury but, can be prevented by proper form. 🏋️ Picture on the right = GOOD FORM ✔️ × Chest upright ✔️ × Maintain natural spinal curve ✔️ × Hips low ✔️ × Shoulders down (engaging lats) ✔️ 🏋️ Why not get a friend to video or take a picture of your start position and see if you're doing it right! Oh, and one last tip. Please DON'T hyperextend at the end of your deadlift. Happy lifting! 🏋️😊 🏋️ 🏢: Sano Physiotherapy 📞: 03300 414670 📧: www.sanophysiotherapy.com 🏋️ #deadlift  #glutes  #hamstrings  #back  #weightlifting  #powerlifting  #strengthandconditioning  #strengthtraining  #bodybuilding  #doyouevenlift  #girlswholift  #functional  #rehab  #therapy  #physio  #posteriorchain  #physicaltherapy  #physiotherapy  #lowbackexercise  #mobility  #lowerbackpain  #fitness  #fitfam  #blackFriday  #legday  #gymlife  #WOD 
Yes I had 🍫 and 🍷 and 🍰 but that has no standing chance against consistent training and clean eating 🤷🏼‍♀️ The 80 - 20 rule works 👍🏽 .
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#bodybuilding #weightlifting #strength #training #physique #body #quads #hamstrings #legs #shredded #flex #health #fitness #gymlife #workoutmotivation #muscles #fit #aesthetics #fitfam #fitspo #leggings #glutes #fitnessmodel #motivation #friday #bodybuilder #bikini #booty #gymsharkwomen #gymshark
Yes I had 🍫 and 🍷 and 🍰 but that has no standing chance against consistent training and clean eating 🤷🏼‍♀️ The 80 - 20 rule works 👍🏽 . . . . . #bodybuilding  #weightlifting  #strength  #training  #physique  #body  #quads  #hamstrings  #legs  #shredded  #flex  #health  #fitness  #gymlife  #workoutmotivation  #muscles  #fit  #aesthetics  #fitfam  #fitspo  #leggings  #glutes  #fitnessmodel  #motivation  #friday  #bodybuilder  #bikini  #booty  #gymsharkwomen  #gymshark 
Today Squats 102.5 kg and Deficit Deadlifts 145 kg beltless.
4x5 AMRAP 1x8, for both.
Today Squats 102.5 kg and Deficit Deadlifts 145 kg beltless. 4x5 AMRAP 1x8, for both.
Had to do legs again today focused more on hamstrings today but still squatted and did some quad work as well! Loving the new job and gym! #wnl_nutrition #wnlteam #wholenuthalevel #gear #apparel #supplements #gainz #gym #gymlife #legday #quads #hamstrings #fitness #fitnessmotivation #fitspo #fitfam #bodybuilding #npc #classicphysique #progress #neversettle
When you sit on a box at 94kg and get your client to push you as a legs finisher!! @denman_paul 
#boxpush #prowler #legs #glutes #hamstrings #quads #legday #legtraining #quadsquad #traininghard #client #pt #ptsession #mixingitup #finisher #beastmode #fitspiration #fitness
#hamstrings 🌞🌞🌞🌞🌞#letsgo 🚦🚦🚦🚦🚦🚦🚦✈#legworkout  #goals
Can't wait to be this thick again 😍😩 #hamstrings .
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#glutes #gains #booty #fitness #fitchick #fit #instafit #squats #protein #muscles #gainseason #fitchicksofig #fitchicks
Get 👉20% DISCOUNT plus BONUS 🎁🎁: 2 pairs of "Silicone No Tie Shoelaces": http://amzn.to/2A2K4qI Use the COUPON CODE: WRSUKTDL #glutes #hamstrings #hamstring #glute #gluteworkout #glutesworkout #squatgirl #glutesthatsalute #glutesfordays #glutesday #girlswhosquat #blackfriday2017 #fitchicks #bootygoals #bootyworkout #hump #buttworkout #buttexercise #buttdayeveryday #fitgirl #fitness #gym #exercise #fitlife #motivation #fitnessmodel #workout #getfit #buttdayeveryday
Get 👉20% DISCOUNT plus BONUS 🎁🎁: 2 pairs of "Silicone No Tie Shoelaces": http://amzn.to/2A2K4qI Use the COUPON CODE: WRSUKTDL #glutes  #hamstrings  #hamstring  #glute  #gluteworkout  #glutesworkout  #squatgirl  #glutesthatsalute  #glutesfordays  #glutesday  #girlswhosquat  #blackfriday2017  #fitchicks  #bootygoals  #bootyworkout  #hump  #buttworkout  #buttexercise  #buttdayeveryday  #fitgirl  #fitness  #gym  #exercise  #fitlife  #motivation  #fitnessmodel  #workout  #getfit  #buttdayeveryday 
335x5 Deficit Deads
335x5 Deficit Deads
Get 👉15% DISCOUNT plus a BONUS 🎁: a pair of "Silicone No Tie Shoelaces", for a purchase of ankle straps for cable machines you make today 💪💪💪. Use this coupon code, available 24h: GYG53LG2 Link in bio or copy-paste in your browser window: 👉http://amzn.to/2A2K4qI #glutes #hamstrings #hamstring #glute #gluteworkout #glutesworkout #squatgirl #glutesthatsalute #glutesfordays #glutesday #girlswhosquat #blackfriday2017 #fitchicks #bootygoals #bootyworkout #hump #buttworkout #buttexercise #buttdayeveryday #fitgirl #fitness #gym #exercise #fitlife #motivation #fitnessmodel #workout #getfit #buttdayeveryday
Get 👉15% DISCOUNT plus a BONUS 🎁: a pair of "Silicone No Tie Shoelaces", for a purchase of ankle straps for cable machines you make today 💪💪💪. Use this coupon code, available 24h: GYG53LG2 Link in bio or copy-paste in your browser window: 👉http://amzn.to/2A2K4qI #glutes  #hamstrings  #hamstring  #glute  #gluteworkout  #glutesworkout  #squatgirl  #glutesthatsalute  #glutesfordays  #glutesday  #girlswhosquat  #blackfriday2017  #fitchicks  #bootygoals  #bootyworkout  #hump  #buttworkout  #buttexercise  #buttdayeveryday  #fitgirl  #fitness  #gym  #exercise  #fitlife  #motivation  #fitnessmodel  #workout  #getfit  #buttdayeveryday 
The Deadlift .
A common mistake with the deadlift is to let the knee travel forward. .
Why do we do this? Well it's easier on the hamstring flexibility wise and it's comfy. But the further the knee travels forward the more quad activation occurs. .
If your doing deadlifts to work the posterior chain, keep the shins straight up and down. You'll feel more tension in the hamstrings in the start position, meaning you'll engage with them instead of the quads. That will also create a straight bar path if you keep your lats activated. .
There is a place and time for a knee dominant deadlift as well. It's not that it's wrong, it depends on the purpose you're doing deadlifts for. .
Olympic lifting is different than powerlifting, so keep that in mind as well. .
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#BetterAskRille #IIFYM #FlexibleDieting #Nutrition #bodybuilding #Powerlifting #OlympicLifting #deadlift #deadlifts #deadliftparty #Glutemorning #glutebridge #glutenfree #glutes #hamstrings #hammies #snatch #clean #quads #legs #legday #gym #train #cardio #fit #formporn #formcheck #onlinecoach #onlinetrainer
The Deadlift . A common mistake with the deadlift is to let the knee travel forward. . Why do we do this? Well it's easier on the hamstring flexibility wise and it's comfy. But the further the knee travels forward the more quad activation occurs. . If your doing deadlifts to work the posterior chain, keep the shins straight up and down. You'll feel more tension in the hamstrings in the start position, meaning you'll engage with them instead of the quads. That will also create a straight bar path if you keep your lats activated. . There is a place and time for a knee dominant deadlift as well. It's not that it's wrong, it depends on the purpose you're doing deadlifts for. . Olympic lifting is different than powerlifting, so keep that in mind as well. . . . . #BetterAskRille  #IIFYM  #FlexibleDieting  #Nutrition  #bodybuilding  #Powerlifting  #OlympicLifting  #deadlift  #deadlifts  #deadliftparty  #Glutemorning  #glutebridge  #glutenfree  #glutes  #hamstrings  #hammies  #snatch  #clean  #quads  #legs  #legday  #gym  #train  #cardio  #fit  #formporn  #formcheck  #onlinecoach  #onlinetrainer 
👌🏻Combo this for a (post thanksgiving) leg day. Keep your chest up when doing lunges. And your hip back when hinging. Complete 12x per exercise (per side)
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#gymmotivation #workout #workoutvideo #legday #fitnessmotivation #fitnessvideo #exercise #getmoving #hamstrings #lunges #personaltrainer #fitnesscoach #fitlife #fitgirl #strongwomen #pushyourself #activeliving #setgoals #getstrong #moveyourbody #gymtime #gymflow #weighttraining #getmoving #fitspiration #inspiration #fitnesstips #igfitness #igfitfam #workforit
👌🏻Combo this for a (post thanksgiving) leg day. Keep your chest up when doing lunges. And your hip back when hinging. Complete 12x per exercise (per side) . . . . . . . . #gymmotivation  #workout  #workoutvideo  #legday  #fitnessmotivation  #fitnessvideo  #exercise  #getmoving  #hamstrings  #lunges  #personaltrainer  #fitnesscoach  #fitlife  #fitgirl  #strongwomen  #pushyourself  #activeliving  #setgoals  #getstrong  #moveyourbody  #gymtime  #gymflow  #weighttraining  #getmoving  #fitspiration  #inspiration  #fitnesstips  #igfitness  #igfitfam  #workforit 
G A I N S 💪
Do you ever feel unmotivated to workout? Look back to when you were a newbie to the gym and didn’t know what you were doing, only went on the cardio machines, trained abs for hours and couldn’t even lift half the amount you’re lifting now🍑💪. Go get those gains 💪💪
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.#squatbooty #gymshark #fitgirls #FlexOnEm #gymsharkwomen #flexfriday #friyay #friday#motivation #fitnessjourney #fitnessmotivation #workoutmotivation #iifym #iifymgirls #workouttime #workingout #squatbooty #squats #squatting #gains #legday #leggings #hamstrings #quads
G A I N S 💪 Do you ever feel unmotivated to workout? Look back to when you were a newbie to the gym and didn’t know what you were doing, only went on the cardio machines, trained abs for hours and couldn’t even lift half the amount you’re lifting now🍑💪. Go get those gains 💪💪 ————————————— .#squatbooty  #gymshark  #fitgirls  #FlexOnEm  #gymsharkwomen  #flexfriday  #friyay  #friday #motivation  #fitnessjourney  #fitnessmotivation  #workoutmotivation  #iifym  #iifymgirls  #workouttime  #workingout  #squatbooty  #squats  #squatting  #gains  #legday  #leggings  #hamstrings  #quads 
Shape after a full day of Thanksgiving cheat meals 🦃🤗
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Zero bloating. Zero water retention. But how???
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If you stick to a healthy diet 95% of the time, workout HARD, never skip your cardio, you EARN your cheat meals!
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Here are a few quick tips if you’re feeling bloated today:
- avoid all the leftovers. It’s hard 😢 I know
- drink extra water. This helps reduce water retention that was caused from all the yummy, salty food. I’m shooting for 1 gallon 💦
- get in some exercise 💪🏽 this will kick start your metabolism and also put all those extra calories to use. I’m making today leg day 🏋🏽‍♀️
- avoid alcohol 🍷 I don’t know about you, but I drank wayyy too much wine last night 🤣 this causes dehydration which leads to the body holding on to water (bloating/water retention) so avoid the excess booze today and swap it out with water.
Shape after a full day of Thanksgiving cheat meals 🦃🤗 . Zero bloating. Zero water retention. But how??? . If you stick to a healthy diet 95% of the time, workout HARD, never skip your cardio, you EARN your cheat meals! . Here are a few quick tips if you’re feeling bloated today: - avoid all the leftovers. It’s hard 😢 I know - drink extra water. This helps reduce water retention that was caused from all the yummy, salty food. I’m shooting for 1 gallon 💦 - get in some exercise 💪🏽 this will kick start your metabolism and also put all those extra calories to use. I’m making today leg day 🏋🏽‍♀️ - avoid alcohol 🍷 I don’t know about you, but I drank wayyy too much wine last night 🤣 this causes dehydration which leads to the body holding on to water (bloating/water retention) so avoid the excess booze today and swap it out with water.
Thanks to last nights thanksgiving feast I just destroyed my leg workout. Feelin pretty peachy today 🙈🍑 Hope everyone is enjoying this absolutely beautiful Friday! 
#foodcoma #thanksgivingweekend #feast #legday #flexfriday #physique #happiness #selflove #fitness #muscle #quads #hamstrings #obliques #fitchicks #thunderthighs #goals
Regranned from @mentalityoverstrength -  Have weak Hamstrings ⁉️ •
1) The first exercise is a variation of a stiff legged deadlift. Slow negative and focusing a lot of mind muscle connection. I really feel the stretch in my hamstrings doing this exercise. 4x12 with medium weight. 
2) The second exercise is a Hamstring/ Glute squat variation . Using a smith machine have your stance farther in front of you. This will put the load more on your hamstring and glutes. At the bottom pause,which allows more stretch and explode back up. 4x10

#Hamstrings #Glutes #Legday #Barbell #Thanksgiving #Powerbuilding #aesthetic  #fitness #nutrtion #fitgram
Regranned from @mentalityoverstrength - Have weak Hamstrings ⁉️ • 1) The first exercise is a variation of a stiff legged deadlift. Slow negative and focusing a lot of mind muscle connection. I really feel the stretch in my hamstrings doing this exercise. 4x12 with medium weight. 2) The second exercise is a Hamstring/ Glute squat variation . Using a smith machine have your stance farther in front of you. This will put the load more on your hamstring and glutes. At the bottom pause,which allows more stretch and explode back up. 4x10 #Hamstrings  #Glutes  #Legday  #Barbell  #Thanksgiving  #Powerbuilding  #aesthetic  #fitness  #nutrtion  #fitgram 
Ladies, it’s not a secret that having a good deodorant is key for us to be confident before and after we workout. As you all know I love my super powerful HIIT workouts followed by a good stretch session, but having the right @sure protection for me is absolutely key. That’s why I swear by Sure Maximum Protection Sport Strength anti-perspirant, which provides 48hrs of sweat and odour protection. So we can workout in confidence knowing you will feel fresh before, during and after every single HIIT session!
What’s your #fitnessmusthaves 
#sureprotection #sure #lillysabri #leanwithlilly #ad #fitfam
Ladies, it’s not a secret that having a good deodorant is key for us to be confident before and after we workout. As you all know I love my super powerful HIIT workouts followed by a good stretch session, but having the right @sure protection for me is absolutely key. That’s why I swear by Sure Maximum Protection Sport Strength anti-perspirant, which provides 48hrs of sweat and odour protection. So we can workout in confidence knowing you will feel fresh before, during and after every single HIIT session! What’s your #fitnessmusthaves  #sureprotection  #sure  #lillysabri  #leanwithlilly  #ad  #fitfam 
Accessories- most gyms don’t have what I would consider essential posterior chain accessory kit. The key ones being a GHD and reverse hyper. Accessories are key to pumping up the volume whilst addressing different parts of the kinetic chain. Added 8,220kg to my total session volume in less than 10 mins... total volume 19,410kg
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Thanks to Lily-rose for the support 😂
#posteriorchain #strengthandconditioning #strengthandconditioningcoach #goodmorning #reversehyper #backworkout #backextension #hamstrings #back #glutes #fitness #fit #barbell #acessories
Accessories- most gyms don’t have what I would consider essential posterior chain accessory kit. The key ones being a GHD and reverse hyper. Accessories are key to pumping up the volume whilst addressing different parts of the kinetic chain. Added 8,220kg to my total session volume in less than 10 mins... total volume 19,410kg - Thanks to Lily-rose for the support 😂 #posteriorchain  #strengthandconditioning  #strengthandconditioningcoach  #goodmorning  #reversehyper  #backworkout  #backextension  #hamstrings  #back  #glutes  #fitness  #fit  #barbell  #acessories 
Black Friday SALE; will go on until Sunday Nov 26th. Summer bodies are built in the winter so now is your chance .. take advantage of getting into shape during the holidays with accountability and a structured meal and fitness plan geared towards your goals. Check out my website for info or email me at kerensaraifitness@gmail.com

Note: this excludes the mini holiday challenge.
Black Friday SALE; will go on until Sunday Nov 26th. Summer bodies are built in the winter so now is your chance .. take advantage of getting into shape during the holidays with accountability and a structured meal and fitness plan geared towards your goals. Check out my website for info or email me at kerensaraifitness@gmail.com Note: this excludes the mini holiday challenge.
Mood: Royalty 👑

Designer: @coreyboi
Hair: @shevystyles
Mua: @_kanvasbeauty  __________________________________________________ 
#GetLeanWithYazmeen 
#fitgirl #strong #muscle #training #fitness #fitnessaddict #fit #gains #healthy #dedication #fitchicks #motivation #quads #hamstrings #shred #shredded #hardbody #iron #girlswholift #lift #weights #fitchicks #bikinicompetitor #bodybuilding #physique #exercise #glutes #squats #fitspo
HAMMY CURLS W BAND
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Hope everyone had a great feast yesterday on thanksgiving, don't forget you still need to burn those calories. Happy lifts
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.. #whateverittakesnottohavechickenlegs #motivation #fitfam #nycpersonaltrainer #fitness #gymlife #качата #grindout #flex #instafitness #gym #trainhard #бодибилдинг #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #hamstrings #tatsandmuscles #naturalphysique #sweat #grind #lifestyle #tatsandbeards
HAMMY CURLS W BAND ====================================== Hope everyone had a great feast yesterday on thanksgiving, don't forget you still need to burn those calories. Happy lifts =================================== .. #whateverittakesnottohavechickenlegs  #motivation  #fitfam  #nycpersonaltrainer  #fitness  #gymlife  #качата  #grindout  #flex  #instafitness  #gym  #trainhard  #бодибилдинг  #grow  #focus  #dedication  #strength  #ripped  #swole  #fitnessgear  #muscle  #shredded  #hamstrings  #tatsandmuscles  #naturalphysique  #sweat  #grind  #lifestyle  #tatsandbeards 
Ate a ton of food yesterday? Good- use it as fuel for today’s workout. And don’t forget that one day of overeating won’t really make any significant difference in your body composition as long as you’re consistent in the long term. #iifym #thanksgivinggains #bodybuilding #powerlifting #strengthtraining #deadlifts #squats #lowerbodyworkout #lowerbody #legday #posteriorchain #hamstrings #glutes #quads #nutrition #health #healthyeating #sumodeadlift
Sometimes I need reminding too...
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When you’re client/friend @s_l_usher 😝 writes a post about you telling her to roll and stretch after her run...and it reminds you that you haven’t done any of this today and need to do the same 🤦🏽‍♀️ Hopefully this will remind someone else to do their homework too?!
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Practise what you preach 👊🏼
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@disc_lifestyle @adidasrunnersdubai
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#takecharge #foamrolling #sportstherapy
Sometimes I need reminding too... . When you’re client/friend @s_l_usher 😝 writes a post about you telling her to roll and stretch after her run...and it reminds you that you haven’t done any of this today and need to do the same 🤦🏽‍♀️ Hopefully this will remind someone else to do their homework too?! . Practise what you preach 👊🏼 . @disc_lifestyle @adidasrunnersdubai . #takecharge  #foamrolling  #sportstherapy 
#flexiblefriday !
⏺️Today we are focusing on the posterior chain and in particular the hamstrings and glutes. (bit of adductors for good measure!)
⏺️Biggest thing to think of when stretching your hammys is to consider it is made up of 3 muscles not just 1!
⏺️Therefore you have to play around with the mechanics and angles of the stretch to get a good stretch going.
🍑 Same with the glutes it isn't one single muscle and therefor you have to work through different planes of the stretch to make it effective!

Take this into consideration next time when your warming up for those Deadlifts, Squats, run or your next game!

#deadlifts #flexibility #stretch #stretching #mobility #squats #warmup #prep #rehab #hamstrings #glutes #prehab #rehab #workout #gym #sport #exercise #gym #flexible #reading #wokingham #berkshire #ost #oceansportstherapy #clinic #progression #sports #workout #insta #instafit #fitness #fit
#flexiblefriday  ! ⏺️Today we are focusing on the posterior chain and in particular the hamstrings and glutes. (bit of adductors for good measure!) ⏺️Biggest thing to think of when stretching your hammys is to consider it is made up of 3 muscles not just 1! ⏺️Therefore you have to play around with the mechanics and angles of the stretch to get a good stretch going. 🍑 Same with the glutes it isn't one single muscle and therefor you have to work through different planes of the stretch to make it effective! Take this into consideration next time when your warming up for those Deadlifts, Squats, run or your next game! #deadlifts  #flexibility  #stretch  #stretching  #mobility  #squats  #warmup  #prep  #rehab  #hamstrings  #glutes  #prehab  #rehab  #workout  #gym  #sport  #exercise  #gym  #flexible  #reading  #wokingham  #berkshire  #ost  #oceansportstherapy  #clinic  #progression  #sports  #workout  #insta  #instafit  #fitness  #fit 
Struggling a bit with this being the 5th set let me explain why.👇🏾 Yesterday’s leg session consisted of:  100Rep squat to start with - warm up,
 then the aim is to pick a decent weight you can at LEAST hit 5reps with then drop weight twice, after each drop set is consistent with minimal/0 rest

So every 20 reps was 1 set, the aim was to hit a minimum of 20Reps each full set, within a maximum of 5 full sets = 100+ Reps

Followed by Heavy leg press 5 sets 20 reps drop if needed - (stayed with weight)

Heavy Leg extension 4 sets 15+ reps minimum 
Standing leg curls 4 sets of 20 - 25 reps

Seated calf raises 4x 25reps And weighted RDL’s superset

Standing calf raises to failure to finish.

I wish I had the whole workout recorded it was crazy!

Got stubborn legs that won’t grow Force them to! 
Mix things up with heavy weights plus volume, drop sets and supersets.  Today I literally can’t walk,
But one thing I do know they’ll be forced to start growing!

Give my workout a try DM me and let me know what you think.
#regimefitness ———————————————— ————————
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#gym #legday #legs #squats #quads #hamstrings #calves #gymlife #bodyfitness #bodybuilding #fitness #fitnesslife #personaltrainer #bristol #regime #gymmotivation #fitnessmotivation
Struggling a bit with this being the 5th set let me explain why.👇🏾 Yesterday’s leg session consisted of: 100Rep squat to start with - warm up, then the aim is to pick a decent weight you can at LEAST hit 5reps with then drop weight twice, after each drop set is consistent with minimal/0 rest So every 20 reps was 1 set, the aim was to hit a minimum of 20Reps each full set, within a maximum of 5 full sets = 100+ Reps Followed by Heavy leg press 5 sets 20 reps drop if needed - (stayed with weight) Heavy Leg extension 4 sets 15+ reps minimum Standing leg curls 4 sets of 20 - 25 reps Seated calf raises 4x 25reps And weighted RDL’s superset Standing calf raises to failure to finish. I wish I had the whole workout recorded it was crazy! Got stubborn legs that won’t grow Force them to! Mix things up with heavy weights plus volume, drop sets and supersets. Today I literally can’t walk, But one thing I do know they’ll be forced to start growing! Give my workout a try DM me and let me know what you think. #regimefitness  ———————————————— ———————— ———————————————— ———————— ———————————————— ———————— ———————————————— ———————— #gym  #legday  #legs  #squats  #quads  #hamstrings  #calves  #gymlife  #bodyfitness  #bodybuilding  #fitness  #fitnesslife  #personaltrainer  #bristol  #regime  #gymmotivation  #fitnessmotivation 
🔥BLACK FRIDAY SALE🔥 
Now doing 35%off 
Personal Private sessions and group sessions
groups of 2-4
Dm me and let's kick this new year new me in the ass #newyearnewyou
🔥BLACK FRIDAY SALE🔥 Now doing 35%off Personal Private sessions and group sessions groups of 2-4 Dm me and let's kick this new year new me in the ass #newyearnewyou 
⚠️TRX SUPERSET⚠️
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1️⃣TRX LOW ROWS 4x12
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> TARGETS: Back, abs, shoulders, biceps
> HOW: This move is the key to a strong back. Grab the handles with your palms facing down. Lean all the way back until weight is on your heels, arms extended out in front of you, and body forms a diagonal. Squeeze shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. -
2️⃣TRX BICEP CURLS 4x12 (incorporating the both)
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> TARGETS: Abs and arms
> HOW: Face toward the TRX anchor point and grab one handle in each hand, palms facing. Lean all the way back until your arms are extended and the strap is taut. To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so. Return to start—and then ask for two tickets to the gun show, please.
NOTE: Watch the direction of the palms. Small changes in your exercise can hit a different muscle group.
⚠️TRX SUPERSET⚠️ - 1️⃣TRX LOW ROWS 4x12 - > TARGETS: Back, abs, shoulders, biceps > HOW: This move is the key to a strong back. Grab the handles with your palms facing down. Lean all the way back until weight is on your heels, arms extended out in front of you, and body forms a diagonal. Squeeze shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. - 2️⃣TRX BICEP CURLS 4x12 (incorporating the both) - > TARGETS: Abs and arms > HOW: Face toward the TRX anchor point and grab one handle in each hand, palms facing. Lean all the way back until your arms are extended and the strap is taut. To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so. Return to start—and then ask for two tickets to the gun show, please. NOTE: Watch the direction of the palms. Small changes in your exercise can hit a different muscle group.
When she tells you she's sending the video to "James" @poulos_james ...Jimmy, who tf is James? 😂😂😂 Hams on Turkey Day👍🏼
When she tells you she's sending the video to "James" @poulos_james ...Jimmy, who tf is James? 😂😂😂 Hams on Turkey Day👍🏼
Following my doctor’s order, no upper body workouts yet. Squats after my fasted cardio followed by Good Mornings. #squats #smithmachinesquats #glutesworkout #bootyworkout #quads #hamstrings #legs
Фотография моего профиля на @drive2russia Мужчины, наверное, в замешательстве: вроде лицо девичье, а ручища вон какая. 😁 bodybuilding #bodybuildingmotivation #body #hamstrings #fitness #fitnessmodel #fitnessgirl #fitnessmotivation #workout #бодибилдинг #бодибилдингказахстан #бодибилдингмотивация #финес #фитнесмодель #бицепсбедра #трениовка  #westgymlegion #уральск #uralsk #uralskcity #drive2
Фотография моего профиля на @drive2russia Мужчины, наверное, в замешательстве: вроде лицо девичье, а ручища вон какая. 😁 bodybuilding #bodybuildingmotivation  #body  #hamstrings  #fitness  #fitnessmodel  #fitnessgirl  #fitnessmotivation  #workout  #бодибилдинг  #бодибилдингказахстан  #бодибилдингмотивация  #финес  #фитнесмодель  #бицепсбедра  #трениовка  #westgymlegion  #уральск  #uralsk  #uralskcity  #drive2 
When the squad train legs they take it seriously! 🤘🏻 @catrinak88  @beccahill88  #legs #legday #legworkout #stretching #seriousworkout #prep #quads #hamstrings #squadgoals #pt #ptclients #clients #fitspiration #fitness #training #gym
Nordic curls with assistance from TRX or rings. The Nordic curl is an excellent exercise to isolate the hamstrings in their lengthened position (same as in the deadlift), and because of the intense eccentric or “lowering” phase, is also great for building muscle fibres.
- - - - - 
If you want to target as many fibres as possible, ask the question - what is the role of the hamstring in isolation? Most people would say knee flexion, but they are also a hip extensor. To get the most out of it keep your hips forward and the glutes squeezed the whole time.
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#bodybuilding
#crossfit
#crossfittraining
#hamstrings
#legday
#nordiccurl
#progressions
#crossfitgymnastics
#training
#strengthtraining
#technique
#instafit
#instacoach
#fitnessaddict
#fitnessjourney
#niketraining
#heavyrepgear
Nordic curls with assistance from TRX or rings. The Nordic curl is an excellent exercise to isolate the hamstrings in their lengthened position (same as in the deadlift), and because of the intense eccentric or “lowering” phase, is also great for building muscle fibres. - - - - - If you want to target as many fibres as possible, ask the question - what is the role of the hamstring in isolation? Most people would say knee flexion, but they are also a hip extensor. To get the most out of it keep your hips forward and the glutes squeezed the whole time. - - - - - #bodybuilding  #crossfit  #crossfittraining  #hamstrings  #legday  #nordiccurl  #progressions  #crossfitgymnastics  #training  #strengthtraining  #technique  #instafit  #instacoach  #fitnessaddict  #fitnessjourney  #niketraining  #heavyrepgear 
Did someone say he’s training legs twice a week now 😱😱😱😱 happy hamstring day 😛💪💪💪 #friday #personaltrainer #fitness #hamstrings #glutes #fitspo
💪🥛🛍️£19.98 Boss Girl Printed High Waist Fitness Leggings
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#clothessale #clothes #fitness #fit
Throwback to when I pulled a max Deadlift of 200Kg (440lbs) approximately six months ago twice within a week apart.  Can't wait to go for another max lift in Deadlift before 2017 ends, but currently working on my 5X5's to build more volume and increase my overall strength and endurance. 💪😜👍 #gym #training #fitness #strength #weights #youvsyou #gymlife #workout #hardwork #motivation #lifestyle #trainhard #fitfam #positivethoughts #positivevibes #whateverittakes #believetoachieve #hamstrings #allornothing #gains #deadlifts #powerlifting #back #quads #legs #strengthwars #strengthcartel #isymfs #ukfitfam #irishfitfam
Throwback to when I pulled a max Deadlift of 200Kg (440lbs) approximately six months ago twice within a week apart. Can't wait to go for another max lift in Deadlift before 2017 ends, but currently working on my 5X5's to build more volume and increase my overall strength and endurance. 💪😜👍 #gym  #training  #fitness  #strength  #weights  #youvsyou  #gymlife  #workout  #hardwork  #motivation  #lifestyle  #trainhard  #fitfam  #positivethoughts  #positivevibes  #whateverittakes  #believetoachieve  #hamstrings  #allornothing  #gains  #deadlifts  #powerlifting  #back  #quads  #legs  #strengthwars  #strengthcartel  #isymfs  #ukfitfam  #irishfitfam 
Do you take steroids?
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I get asked this question more then I think I should. More then I think it should be the go to question when you see someone busting their ass to get ahead. .
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The answer is no!  I have never reached that point of total commitment where my diet is flawless, my training is to failure on every set. Where my sleep is perfect and my stress is managed. Maybe at that point I would contemplate the idea of seeing what my human potential could be outside the confines of my body and souls but until that point. No, I don’t take steroids. .
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I love fitness and I love training. I love how the gym is my safe place and how it makes me feel. I love how I am an artist in control of my body’s appearance and much like a sculpture it will take, days, weeks and years till I one day look at it and consider it perfect. Fuck, maybe that day will never come. But that is ok. The work along the way was pretty damn rewarding. .
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Do what you must, I am not judging. 
#menshealth #peakperformance #dailyinspiration #equinox #hamstrings #squats #steroids #fitness #personaltrainer #mensfitness #biceps #health #athlete
Do you take steroids? . . I get asked this question more then I think I should. More then I think it should be the go to question when you see someone busting their ass to get ahead. . . The answer is no! I have never reached that point of total commitment where my diet is flawless, my training is to failure on every set. Where my sleep is perfect and my stress is managed. Maybe at that point I would contemplate the idea of seeing what my human potential could be outside the confines of my body and souls but until that point. No, I don’t take steroids. . . I love fitness and I love training. I love how the gym is my safe place and how it makes me feel. I love how I am an artist in control of my body’s appearance and much like a sculpture it will take, days, weeks and years till I one day look at it and consider it perfect. Fuck, maybe that day will never come. But that is ok. The work along the way was pretty damn rewarding. . . Do what you must, I am not judging. #menshealth  #peakperformance  #dailyinspiration  #equinox  #hamstrings  #squats  #steroids  #fitness  #personaltrainer  #mensfitness  #biceps  #health  #athlete 
🛍️💪 £19.98  leggings Fitness Leggings Workout .
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#squatlife #legday #lifting #hamstrings #weights #leggings
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Buy the #DBmethod TODAY and be automatically entered to win one! Give the gift of giving someone a 🍑🍑🍑🍑
Buy the #DBmethod  TODAY and be automatically entered to win one! Give the gift of giving someone a 🍑🍑🍑🍑
With my ball-friend haha 😂
Quoi de mieux que le swissball pour se muscler et s'étirer en douceur et en sécurité !
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Coaching sportif à Reims et alentours 💥Coaching idividuel, duo,  groupe, entreprise
💣Domicile, salle, à distance
🍗🍎 Nutrition et conseils
#pilates #matwork #swissball #physioball #core #innerthigh #pilatesinstructor #lisahubbard #hamstrings #glutes #rhythmpilates #lisahubbardpilates #thirstythursday #fullbodyworkout #imready #progressive_calisthenics #streetsport #bodyweighttraining #playful #fun😃 #keepitplayful #bodybuilding #jiujitsu #bodybuildingmotivation #strength #power #gripstrength #pullups #abs #ifbbpro
With my ball-friend haha 😂 Quoi de mieux que le swissball pour se muscler et s'étirer en douceur et en sécurité ! ....................................................................................... Coaching sportif à Reims et alentours 💥Coaching idividuel, duo, groupe, entreprise 💣Domicile, salle, à distance 🍗🍎 Nutrition et conseils #pilates  #matwork  #swissball  #physioball  #core  #innerthigh  #pilatesinstructor  #lisahubbard  #hamstrings  #glutes  #rhythmpilates  #lisahubbardpilates  #thirstythursday  #fullbodyworkout  #imready  #progressive_calisthenics  #streetsport  #bodyweighttraining  #playful  #fun 😃 #keepitplayful  #bodybuilding  #jiujitsu  #bodybuildingmotivation  #strength  #power  #gripstrength  #pullups  #abs  #ifbbpro 
Today is day 5️⃣ of the #grateful4ashtanga #yoga challenge and the next asana #paschimottonasana A B
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🌸Hosts:🌸
@yoga_practitioner 
@briannayoga_ 
@elena_miss_yoga 
@rita_ashtangayoga 
#yogachallenge #igyogachallenge #yogawear #igyoga #yogagram #yogafit #standingpose #yogagirl #yogafam #fitness #yogafit #sportswear #practicepracticepractice #practiceandalliscoming #flexible #sdy #canada150 #iloveyoga #yogalover #health #fitnesslife #nevergiveup #yogamen #yogaaddict #hamstrings #strikeapose
Today is day 5️⃣ of the #grateful4ashtanga  #yoga  challenge and the next asana #paschimottonasana  A B __ 🌸Hosts:🌸 @yoga_practitioner @briannayoga_ @elena_miss_yoga @rita_ashtangayoga #yogachallenge  #igyogachallenge  #yogawear  #igyoga  #yogagram  #yogafit  #standingpose  #yogagirl  #yogafam  #fitness  #yogafit  #sportswear  #practicepracticepractice  #practiceandalliscoming  #flexible  #sdy  #canada150  #iloveyoga  #yogalover  #health  #fitnesslife  #nevergiveup  #yogamen  #yogaaddict  #hamstrings  #strikeapose