Put your booty to WORK this weekend!
Exercise 1: Barbell glute bridges
**Higher reps (15-20)? lower weight. Lower reps (5-8)? higher weight.
Exercise 2: Cable abductions
**Two variations shown: straight leg and bent leg. If you're doing bent leg, make sure the cable is raised to knee-height and the strap is either above or below your knee so the resistance is pulling directionally the same way you're working the glutes. Don't strap to your ankle like I did if you’re looking for a glute workout 🤦🏼♀️. We all make mistakes okay! 😂
**Another variation: you can sit on the edge of a bench and use a resistance band just below your knees - allow your feet to slide out with your knees for more range of motion.
Exercise 3 (not videod): Reverse hyper
Exercise 4: Cable adductions
Exercise 5: Glute kickbacks
**Don't be afraid to use heavier weight here, and let your knee come far forward on the eccentric (release) motion so you have more range of motion to work. dat. booty. on the kickback. This is a good exercise for quads too if you cut the eccentric motion short just a bit - you'll keep them engaged that way and WOW the burn. Same idea applies to squats, but that's for another day.
I hope you all have a splendid Friday night, Saturday and Sunday! SO MUCH TIME FOR ACTIVITIES. 🤓
2 1415 minutes ago
It's been awhile since I've posted a workout video .... because, well, I got out of the habit and have just recently gotten back into it.
Instead of beating myself up for losing some of the strength I'd been building, I'm coming from a place of compassion and curiosity. "If that was possible before - what can I create now?"
Simply START. Start with *anything* that will forward you. I'm not diving in full force back to the weights I was at before. I'm not in the gym for an hour. I'm allowing myself to create a series of WINS by simply STARTING!
What do you want to accomplish? What one simple thing can you START ... TODAY?
Do you know why many will waste opportunities? Because they think 💭 it's too hard. It's not. It's all in your mind. It's all in your belief. Just make it happen and create your success. 🔑🔑🔑DM #mrGRIP for more tips on fitness and nutrition #Grip4Life#GripWorkGear
Follow us @gripworkgear
Video of @motivationalphilosopher 🔥💯🔑👊☝️💪👺💥🙏✨👑🤓👑
3 420 minutes ago
IG fam I have some lovely news, @elixirnutritionalsupps will be having a 30% off sale on absolutely errythang (preworkouts, protein, bcaas, creatine, fat burner, any supp your heart may desire). Sale ends Sunday!!
3 12523 minutes ago
Your shoulders are such small muscles that it's easy for the larger main arm muscles to take over so it's really important to focus on that muscle-mind connection. Visualize your shoulder squeezing together as you pull your elbow up.
HAPPY FRIYAY here's a HIIT workout 💁🏼🙅🏼🙋🏼🙆🏼
Can be done at home or gym yay!
I thought when I put together this lil circuit that it wouldn't be too difficult, how I was wrong 😭😭😭 the sweats were real AND SO MANY LEG BURNS
1️⃣ jumping split squats (these are death in exercise form but sooooo good 🙌🏼) swap legs half way through time!
2️⃣ kneel into squat and bench walk
3️⃣ squat jump turns
45 secs per exercise, 4 rounds, lemme know if u die 🌚
Wearing all @gymshark 🦈
Song - If You Wait - London Grammar
221 95975 hours ago
Upper Body Day Finisher 💪🏼 ............
Bad Ass Hood by @strongliftwear
At checkout 🔥
175 1354515 hours ago
6 Glute + Hamstring exercises that can be done entirely with a resistance band in your gym or at home ! 💁🏼🍑 bands: @fitccessory Tag a friend!
Sipping on my @1upnutrition Key Lime Ice Pre-workout for the beginning of my workout! 😛 promo code: NICHOLE20 saves you 20% off, BUT 30% off for a limited time ‼️ #1upnutrition [dm me or comment below if you need help choosing your stack!]
recorded a ridiculous 1 cent haul for YouTube... editing this will be interesting 😂 who’s intrigued?? lol 😅😭
(Commission link to these lululemon dupes are in my bio if you wanna see what all ze hype is about ✨🙆🏼)
71 133974 hours ago
The ultimate ego-boosting lift, Rack Pulls (especially when it's set above the knee). For some reason, pulling very large amounts of weight for a total of 6 inches makes you feel like more of a man. 😂🤘 Here's the whole back workout @staceysmyth and I did a couple of nights ago:
Close-Grip Lat Pulldown - 4 Sets of 12
Rack Pulls - 4 Sets of 10
One-arm Dumbbell Rows - 3 Sets of 10 Per Arm
Leverage High Row - 3 Sets of 12
Straight-arm Pulldowns using Rope Attachment - 3 Sets of 10
Flexor Incline Dumbbell Curls - 4 Sets of 10
Try it out and let me know what you think! 👊🤓 •
🏋 Online Coaching ➟ DM or E-mail me with inquiries
➢ Discount Code For All ➟ KYLER
➢ @pescience (30% off)
➢ @leanmeals (10% off)
➢ @dedfit_apparel (10% off) •
9 12957 hours ago
BOULDA SHOULDAS! This lift burned like crazy, and was hard af, but results come outside your comfort zone right?! 💯Also, we got Joe aka Jose making a guest appearance, rather than just his water jug! 😂 For having as many exercises as it does, and 3 people training- we got through this actually rather quick thanks to supersets and trisets! Definitely a time saver to add in to your routine when ya busy! 🎵Dum Dee Dum by Keys N Krates 🔥 Details below:
💪TRISET: Smith Machine Single Arm Shoulder Press>Plate Raises>Reverse EZ Curl Bar Front Raises 4x10-12
💪TRISET: Dumbbell Side Raises>Dumbbell Rear Flys>Banded Face Pull T 4x8-10
💪Hack Squat Shoulder Press (thanks @ifbbprocompton ) 3x12-15
💪SUPERSET: TRX Rear Delt Fly>Cable Face Pulls 4x12-15