Some leg day moves comin atcha 🔥
a couple of my workouts i did the other day when i did legs & shoulders. the first & last videos will burn up the quads. for leg press i like to switch up my foot placement sometimes to target different areas. i love doing a narrow stance (feet together) to target my outer thighs. i never really have a game plan when i go into the gym (besides what muscle i’m gonna hit) i just see what’s open so it helps to have a variety of workouts that you know will target specific muscles. happy h**p day 🤓👍🏼
Hey hey it’s #humpday perfect 👌🏻 day to explain my b1 exercise of my day 1 #trainingplan.
as i’ve explained in the previous posts i’ll explain 1 exercise a day giving you some #workouttips and make sure you’re know what you’re doing on the gym floor.
if you’re looking to building your #b**t make sure you include it in your #trainingprogram more than once a week, this is valid go any other muscles 💪🏻 you want to grow, just do not exaggerate otherwise you’ll overtrain it. #romaniandeadlift is a variation of the conventional #deadlift it consiste on focus on the mid top part of the range.☝🏻remember: if you are looking to building strength it’s optimal to include partials range exercise as it will help you to get those numbers up ☝🏻by breaking down the movement for a bigger come back once you’ll go for full range.😏
👍🏻pro if you’re not very flexible (specially in the hamstring) this will help you to get in control of the exercise and step by step you’ll be able to start from the floor whitout problems) 👎🏻cons as any other deadlift #lats engagement is the key 🔑 it is very easy to do the movement wrong ( you’ll feel lower back and traps: at that point check again the description on this post and try again 😉)
execution: think of you back like if it was only one piece not able to internally rotate (neck included).
grab the bar slightly wider than shoulders stance;
the elbows are facing backwards ( this will make easier to lock the back);squeeze the triceps; chest out push shoulders down ( looking yourself in the mirror make sure you still see you neck 😜)
ok now that you’re set:👇🏻go down only moving backwards your hips ; chins are perpendicular to the floor keeping contact with the bar during all the exercise; knees are slightly bent but make sure you feel the stretch on the hamstring;
once at the bottom do not relax!
breath out 😤squeeze the glutes as hard as you can driving the hips explosively forward , triceps and lats are on fire 🔥
you’re at the top now ; breath in and repeat 😈enjoy!!!! if you want to see my full workout 🏋🏻♀️ for this month scroll back to day 1 📝hope this will help you ! #gymtime#gymmotivation#workout#legday#strong
One of the most difficult movements to teach somebody is the hip hinge. it takes a large amount of body awareness to master but is a hugely strong movement once learned correctly.
this is a movement i teach all my clients and we take our time with it to ensure proper technique is used and that they understand the concept behind it.
once grasped, the hip hinge (or rdl as shown here) teaches somebody to bend forward from the hips without any movement from the spine. this is important as usually when bending forward people will have no awareness of what their spine is doing and thus placing potential pressure on it from day-to-day leading to "random" back pain or a "weak back". you can see near the end of the video that even as the weight becomes very challenging, the spine stays completely neutral and all the work is done with the legs. *not everyone will get to this depth in this particular exercise, but when a muscle can be brought into a large range of motion safely, it would be silly not to train for strength within that range of motion.