Today was sumo deadlifts straight after running my Stronghold Sunday "Metcon" (Metabolic Conditioning). 3rd set of 5 reps with 150kg's. Critique notes: Noticed a slight forward tilt on my first rep. Will work on keeping the lats engaged, being over the bar slightly more to engage the posterior chain more. Lost tightness on the 4th so I resetted and took my time on the 5th rep, hence the slight pause at the bottom. Overall, I'm happy.
No muss no fuss moves to get those abs tight for the weekend! 👊🏽👊🏽🔥 All you need is a pair of dish towels, sliders, or fuzzy socks for moves 1 & 2. These moves are slightly sped up so perform them with control -- to fully benefit from ab work it's so important to use your muscles to do the work, not momentum! Happy Friday and have an amazing weekend babes! ❤️❤️😘
🔥Rest as needed between moves but try to keep it to a minimum! Working time is just a suggestion, modify to suit your personal level
🔥If performing more than one round, you can rest up to 2 minutes before repeating (I did 2 rounds)
1⃣slider ab tuck to SLOW extension (45s)
👉🏽keep abs contracted as you extend the legs long
2⃣slider switch (30s)
👉🏽pause and deeply contract abs before you switch the legs
3⃣shoulder stand reverse crunch to extension (60s)
👉🏽This requires a lot of core control. To modify, just lift the hips a few inches off the ground, keeping your mid back on the mat. If performing the full version, you MUST keep shoulder blades on the mat -- at no point should you roll onto your neck
👉🏽when extending your legs, the closer you are to the ground the more challenging this will be. Keep your low back glued to your mat as you extend, and work with legs higher off the ground if you feel any strain in the low back
4⃣plank knee tap to forward shift (45s)
👉🏽deeply contract the abs as you lift the knees off the ground. Hold this contraction as you shift forward a few inches, then press back through heels
5⃣oblique ankle tap (30s/side)
👉🏽for extra challenge, the non working leg can hover off the ground. Keep it lowered if you feel any back strain
6⃣ab bike (45s)
👉🏽try to lift opposite shoulder blade off the ground with each twist
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The jumpboard is one of my favorite ways to incorporate plyometric work, cardio, strength training and build endurance and power. This single leg variation requires #corestrength and #balance and a proper engagement of your back/arms/abs to stay steady while exploding off the jumpboard. Adding in the single leg pikes and stretches at the end makes it a full body circuit. 💪 🌟
🌟 🎶🎧 Here's your jam @lreese08 ...🙊😅 "I just want a Rollie, Rollie, Rollie with a dab of ranch
I already got some designer to hold up my pants
I just want some ice on my wrist so I look better when I dance
Have you lookin' at it, put you in a trance" 🎧🎶 🌟
Ephesians 3:20- Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think. ❤🙇♀️
Happy Sunday Fam ✨Bloody loving life after I was able to get back on the weights yesterday! Can I get a HALLELUJAH 🙌 too goooooood. Filmed the whole workout for you guys and will be uploading to my YouTube shortly, so go subscribe if you haven't done that already 🎥 www.youtube.com/c/TaylorRae.
Spending the morning editing, writing out new session plans, programming for my online gals, and having a WHIZZBANG time figuring out all the exciting stuff on my new #canong7xmarkii 😍 this baby is the bees knees 🐝Sending photos to your phone wirelessly?! Who would have thought! What a time to be alive friends 🙏🙏🙏
Enjoy your weekend my loves and stay tuned for my glutes sesh - coming at ya real soon ✌️ | Outfit by @gymsharkwomen @gymshark 💕
Three Glute/hamstring workouts 🔥
Emma and I love to add these 3 workouts at the end of our gym session! We did these yesterday and I'm still sore today 😅 We do 2-3 rounds of the following 3 exercises!
First exercise: Glute bridge with added weight (5-10 pounds) placed on our pelvis. We aim for 20 reps with holding the weight for 3 seconds at the top. .
Second: Single-leg cross Glute bridge. We aim for 15-20 bridges on one leg and then switch to the other. .
Third: Single-leg Glute bridge. We aim for 10-15 on each leg and switch to the other side. These are KILLER so be sure to go slow and to not overdo it. .
How do you train your glutes & hamstrings? Let us know as we love to switch up our routine!
Give me all the veinssssss 😈 Today's lift consisted of reps of mostly 12-14:
- DB Bench Press
- Seated Cable Rows
- Rope Facepulls
- T Bar Rows
- Lat Raises
- Bent Over Rear Delt Flys
- DB Curls
- Straight Arm Pushdowns
Keep your back straight to develop better legs and glutes! @anjela.jean is performing Bulgarian Split Squats using a bench and the @mytstrap
@anjela.jean will maintain her posture and strengthen her core while doing this traditional leg exercise. It’s great for any age group or fitness level! And...looking good in her @cls_sportswear!!! #mytstrap#legday#gluteworkout#legworkout#posture
Sunday Buns Day! 🍑 that's a thing, right? 😜
Try this glute activation warm up before your next leg day. All you need is some bands 👌🏼😳🔥 Mine are from @alphafit_aus 🙌🏼 Try doing them as a triset, 3-4 sets of 10-15 reps 😩 If it ain't burning, you're not doing it right! 🔥😱
🍑 Bent leg reverse hyperextension
🍑 Side Lunge
🍑 Step back duck squat
What's your favourite glute activation exercises? Comment below! 😘
Glute day powered by @steelfitusa #BunsofSteel and bonus booty 🍑 points for these #scrunchbutt#SteelFit leggings 😍Always apply the Buns of Steel prior to leg days to get that extra thermogenic effect 😈 Who doesn't love a good sweat!? 😅and a nice butt!? 😋
As promised 🤗 here are a few booty busters from today's glute workout (keep in mind I am in peak week- this means very high reps with low weight):
1️⃣ Cable kickbacks - 6x15 each leg. Supporting leg in this one was slightly bent to get a little hamstring work going too. Superset with straight leg kickbacks then switch legs.
2️⃣Smith Squats - 6x25. Keep tension in the glutes and torso up tall. Let the hips tuck forward (don't stick your butt out).
3️⃣Kettlebell Sumo Squats- 6x25. Keep tension in the glutes only. No thrusting forward and don't lock out your knees. Thrusting forward will release the tension from the glutes before squeezing. Time under tension is 🔑 my friends! I took two videos from different angles so you can see the width of my feet in one as well as the positioning of my torso and hips in the other.
4️⃣Smith Hip Thrusters- 6x25. Took this one from two different angles as well so you can see the width of my feet as well as how far my hips rock back from a side view. Turn your toes slightly out and think about pushing your knees out (this is the workout that will help ROUND the glutes).
Want to give the Buns of Steel a whirl or compliment the booty with some SteelFit leggings!? Use code TIFFANY for 10% off PLUS free shipping in the US!
🍑Two of my favorite cable glute exercises, best done in an empty gym because yea they are awkward.
My thought though is “will I let the opinions of others hinder my progress??” He’ll no! So get it done ladies 💕
Skipped the gym today as I had the worst sleep ever last night and then today I was on a 7-4 at work and got home with a massive headache😭 have literally just sat in bed all night feeling sorry for myself 😅
On the more positive side I saved a video from Tuesdays leg day of some dumbbell deadlifts🙌🏻
I have never actually tried deadlifts with dumbbells but I think I am converted after the soreness I had after doing these 🍑
The first part of the video is real time then I sped up the rest so it wasn’t super long. Bend down until you can feel the stretch in your hamstrings whilst keeping your back straight and squeeze as you come up👊🏻
READ. I switch up my training routine so often these days. Working out shall make you feel good and not the other way around 😊 In the beginning of this workout mania on instagram I loved seeing everyone so active and proud of themselves - but now I get more and more messages about people getting depressed and feel like they don't have enough time to workout or doesn't get a great workout every session or even feel like they're not enough. I like to tell you that I feel just like you sometimes! All my workouts ain't killers. I have good and bad sessions. I don't lift heavy or feel strong every session and I miss workouts due to lack of time and planning to! It's all normal. I only do what I enjoy for the moment. Sometimes it's heavy lifting, sometimes it's functional training, sometimes is just cardio. As long as it makes me feel good and making me happy it's the right kind of training for me - and the same goes for all of you! Remember that IG is just a small place where people show of their best (including me), not their whole truth. "Do more what makes you happy" goes for training aswell 😊💜 Well, here's 3 moves you can switch up YOUR routine with if you feel like it sometime. Love.
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282lbs for a 1kg/2.2lb/ speed/ lack of Dying and/or Peeing PR🎉
Proud of my crippled little body and intestines for pulling themselves together (literally and figuratively) today. I didn't let my Nerve pain and IBS win 🤗thanks for yelling at me @drewthompson83kg !!
First off I want to say SORRY for looking like a wet rat 🐀. I did a little cardio before this workout and filmed around 11pm 😴 so ya girl was not looking her best... but does anyone when they are working out? ANYWAYS I wanted to share a couple of my favorite leg exercises with you all. I try to do legs 2-3 times per week (with glute and ham focus) since I am lean bulking and trying to build that 🍑. I am always looking for new exercises and would love to hear what you do for leg days 😍 —>song: Kingpin (Mura Masa Remix)
An upper glute exercise which builds that round and perky bum 🙌🏼🍑🔥 Hawaii has some pretty cool gym equipment including this hip abductor machine. The angle and movement of the machine provides a glute pump that really burns like crazy 🔥 I prefer to sit more on the edge of the seat as I feel the muscle contact more that way.
The hip abductor targets your upper glutes and is an important movement to include in your training. Always ensure to include movements that targets both subdivisions of the glutes when training glutes.
Focus on feeling your glutes and remember your breathing. I did 20 reps x 3 sets in the end of my session to hit the slow twitch muscle fibers. How do you like to finish your glutes session? #itlooksabitwrong#butitworks#gluteworkout#hawaii#girlswholift
Here's my little vid on the glute workout I did last night! Honestly guys, during my workout I felt so off, I felt weaker than usual and everyone knows that's frustrating and discouraging, but then I realized that everyone has those "off" days and this week has been so draining for me! Remember to just keep pushing yourself and by the time you finish your workout you'll be so happy you did it!😇🍑
🍑🍑🍑🍑 Alright ladies, yesterday I did 135lb #hipthrusters and oh man....these buns are on fire 🔥🔥🔥 Thanks, @yindrasf for giving me a push! Definitely want to go back down a bit to work on my contraction. Felt like it was a bit weak under a load that I'm not used to, also wasn't able to make it to 10 reps on every set! 🙈🙈🙈
Here's what to do:
- 3 to 4 Sets
- 10 to 12 Reps - Plenty of Rest Between Sets
🎼 21 Savage - Bank Account
Leg day done #ripglutes 💀.
Attempted the cable pull through set and failed epically 🙃. Ladies, please tell me your ways 🤦🏻♀️. Anyhow, here's the workout, give it a shot and expect to finish looking like a human waterfall 💦:
5 min stair master to warm up + glute activation
4x10 hip thrusts
12 glute kickbacks
12 DB RDL
3x12 cable pull throughs
10 smith machine static curtesy lunge (EL)
10 smith machine bench RDL
3x15,10,12,8 hip abductors
3x10 pistol squats (no rest)
10 min stair master .
Don't forget to bookmark this workout for later 🔥🔥
had a quick, focused and effective leg today after having not being able to get to the gym the past 3 days it felt SO DAMN GOOD! It's better to get something in than nothing in somedays and more importantly, it's OK if life happens and you can't get to the gym - know you'll get back to it and CRUSH IT with even more energy! 🔥🔥🔥. ANYWHO! Give this a go:
15 per leg explosive elevated Bulgarian splits
Follow up with 25 per leg kneeling banded kickbacks. 4 rounds 🍑😩🔥