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Let’s make this week a good one 🥰

Let’s make this week a good one 🥰

| MOVEMENT LIBRARY |
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“Plate Assisted Squat Therapy”
Materials: a lighter bumper plate (i.e. 10#, 15#, 25#)
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Purpose:
The focus of this drill is to help the athlete feel the proper positioning of an upright torso throughout the squat. Try incorporating sets of 5-8 into warm-up or accessory work.
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Points of Performance
Set Up:
- Stance that allows full range of motion below parallel (around shoulder width)
- Hold bumper plate on either end at waist level
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Movement (in slow and controlled tempo):
- Hips initiate the squat by moving back and down
- As the hips begin to move, extend the arms holding the plate in front
- Spine remains neutral with lumbar curve maintained
- Knees track in line with toes
- Hips descend until their crease is below top of the knee
- Heels stay down throughout movement
- Once proper depth has been reached and torso is upright, drop plate and hold position for 3 seconds
- Finish the squat rep by standing tall and squeezing the glutes
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I hope you found this valuable. If so, #repost or tag someone who needs to see it.

| MOVEMENT LIBRARY | . “Plate Assisted Squat Therapy” Materials: a lighter bumper plate (i.e. 10#, 15#, 25#) . Purpose: The focus of this drill is to help the athlete feel the proper positioning of an upright torso throughout the squat. Try incorporating sets of 5-8 into warm-up or accessory work. . Points of Performance Set Up: - Stance that allows full range of motion below parallel (around shoulder width) - Hold bumper plate on either end at waist level . Movement (in slow and controlled tempo): - Hips initiate the squat by moving back and down - As the hips begin to move, extend the arms holding the plate in front - Spine remains neutral with lumbar curve maintained - Knees track in line with toes - Hips descend until their crease is below top of the knee - Heels stay down throughout movement - Once proper depth has been reached and torso is upright, drop plate and hold position for 3 seconds - Finish the squat rep by standing tall and squeezing the glutes . I hope you found this valuable. If so, #repost  or tag someone who needs to see it.

Щоб ти не робив - ти робиш себе!
Робота, спорт, навчання - осінню скучати точно не прийдеться 😈

#sambir #imperiumsambir #sportlife #imperiumclub #work #gymtime #sportgirl #lviv #sportlviv #ukraine #instagram #instalife #photooftheday #bonafide #nebbiafitness #sportstyle #sportwear #trainingday #gotraining #squats 🍑

Щоб ти не робив - ти робиш себе! Робота, спорт, навчання - осінню скучати точно не прийдеться 😈 #sambir  #imperiumsambir  #sportlife  #imperiumclub  #work  #gymtime  #sportgirl  #lviv  #sportlviv  #ukraine  #instagram  #instalife  #photooftheday  #bonafide  #nebbiafitness  #sportstyle  #sportwear  #trainingday  #gotraining  #squats  🍑

68 kg (149 lb) Snatches from @morganwmillican⠀
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Morgan’s heavy Snatch days have been based around hitting 3 singles at a challenging weight. A couple of weeks back she started out with about 65 kg, last week she did 67 kg for her singles, and today we chose 68 kg. This is right at 88% of her 1RM, and a good weight that she can be challenged by while also being able to maintain good habits.⠀
⠀
An important training principle I learned from John Coffee is that you can get stronger by increasing the intensity a little each week, even if that means only going up by a kilo or two at a time. You may even be able to run a training program longer that has smaller jumps in between increased intensity!⠀
⠀
Very happy that Morgan’s power in her pull has come back, but I’m absolutely stoked that her FEET ARE MOVING! She used to have a habit of keeping her feet in place when she went down into her receiving position but it’s looking to be a thing of the past at this point!

68 kg (149 lb) Snatches from @morganwmillican ⠀ ⠀ Morgan’s heavy Snatch days have been based around hitting 3 singles at a challenging weight. A couple of weeks back she started out with about 65 kg, last week she did 67 kg for her singles, and today we chose 68 kg. This is right at 88% of her 1RM, and a good weight that she can be challenged by while also being able to maintain good habits.⠀ ⠀ An important training principle I learned from John Coffee is that you can get stronger by increasing the intensity a little each week, even if that means only going up by a kilo or two at a time. You may even be able to run a training program longer that has smaller jumps in between increased intensity!⠀ ⠀ Very happy that Morgan’s power in her pull has come back, but I’m absolutely stoked that her FEET ARE MOVING! She used to have a habit of keeping her feet in place when she went down into her receiving position but it’s looking to be a thing of the past at this point!

| COACHING CUE |
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“Loose hands” - picked up from Chris Spealler @cspealler
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When?
Getting ready for the dip and drive phase of the split jerk
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What does this mean?
“Helps keep me from actually pinning the bar to my shoulders when gripping the bar too tight.” - Spealler
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I hope you found this valuable. If so, #repost or tag someone who needs to see it.

| COACHING CUE | . “Loose hands” - picked up from Chris Spealler @cspealler  . When? Getting ready for the dip and drive phase of the split jerk . What does this mean? “Helps keep me from actually pinning the bar to my shoulders when gripping the bar too tight.” - Spealler . I hope you found this valuable. If so, #repost  or tag someone who needs to see it.

Hello leg daaaaaaay! This was the perfect burn for all muscle groups in my lower body. Be warned of getting sore and stretch stretch stretch! Do you prefer to do legs all at once or space it out with specific muscle groups in your legs? •

Tag me/comment and let me know if you’ve done it!
•

Entire outfit: @ptulaactive 💙 •

3 rounds, 40 sec on 10 off:
RDL’s
Banded hamstring curl
Squat jumps
_

Good mornings
Banded squat walk
Skaters
_

Sumo squats
Banded alternating kick backs
Squat jumps
_

Hip thrusts
Banded quad extension 
Skaters •

#24weekspregnant please consult with your physician before any kind of exercise while expecting.

Hello leg daaaaaaay! This was the perfect burn for all muscle groups in my lower body. Be warned of getting sore and stretch stretch stretch! Do you prefer to do legs all at once or space it out with specific muscle groups in your legs? • Tag me/comment and let me know if you’ve done it! • Entire outfit: @ptulaactive  💙 • 3 rounds, 40 sec on 10 off: RDL’s Banded hamstring curl Squat jumps _ Good mornings Banded squat walk Skaters _ Sumo squats Banded alternating kick backs Squat jumps _ Hip thrusts Banded quad extension Skaters • #24weekspregnant  please consult with your physician before any kind of exercise while expecting.

Recent Stories

Impresiona los avances de @nochsanchez 🤜🏽🤛🏽
A seguir metiéndole leona 🙌🏽🔥 Proba estos squat long jump en tu rutina y anda progresando en la distancia de tus saltos 🐸 
#Personalizado #Trainning #Funcional #Fitness #Workout #Squats #Squads #SomosProfes #EntrenamientoFuncional #Gimnasio #Gym #InvaTips #InvaRutinas #InvaFitness #InvaFit

Impresiona los avances de @nochsanchez  🤜🏽🤛🏽 A seguir metiéndole leona 🙌🏽🔥 Proba estos squat long jump en tu rutina y anda progresando en la distancia de tus saltos 🐸 #Personalizado  #Trainning  #Funcional  #Fitness  #Workout  #Squats  #Squads  #SomosProfes  #EntrenamientoFuncional  #Gimnasio  #Gym  #InvaTips  #InvaRutinas  #InvaFitness  #InvaFit 

Oh ya... #185 on squats today and they're still feeling really good! I should be able to count this as #195 since I weigh 10 extra pounds right?!?! #fitpregnancy #liftheavy #squats #legday #4monthspregnant #16weekspregnant #fitmom #mombod

Oh ya... #185  on squats today and they're still feeling really good! I should be able to count this as #195  since I weigh 10 extra pounds right?!?! #fitpregnancy  #liftheavy  #squats  #legday  #4monthspregnant  #16weekspregnant  #fitmom  #mombod 

A few of my faves.  Did something different and combined squats and shoulders.  Trying to get away from more of the bro splits and focus on main lifts with a few accessory exercises.  Also working on conditioning these next 8 weeks.  Less weight, more reps, and fewer rest time in between sets. .
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Squats 5X5 @ 155lbs 
Bulgarian split squats 3X10 w/ 25lb DB 
Shoulder press 3X8 @ 55lbs .
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#powerlifting #chickswholift #powerliftingwomen #weightlifting #squats #shoulderpress #femalepowerlifter #powerliftingmom #strongmind #strongbody #fitchick #fitmom #garagegym #ipickthingsupandputthemdown #heavylifting #fitness #fitspiration #hashtag #happyplace #safitfam

A few of my faves. Did something different and combined squats and shoulders. Trying to get away from more of the bro splits and focus on main lifts with a few accessory exercises. Also working on conditioning these next 8 weeks. Less weight, more reps, and fewer rest time in between sets. . . Squats 5X5 @ 155lbs Bulgarian split squats 3X10 w/ 25lb DB Shoulder press 3X8 @ 55lbs . . #powerlifting  #chickswholift  #powerliftingwomen  #weightlifting  #squats  #shoulderpress  #femalepowerlifter  #powerliftingmom  #strongmind  #strongbody  #fitchick  #fitmom  #garagegym  #ipickthingsupandputthemdown  #heavylifting  #fitness  #fitspiration  #hashtag  #happyplace  #safitfam 

Nach einer Woche Trainingspause hieß es heute wieder .... LEGDAY..... Focus liegt jetzt bis 2020 Aufbauen. 
Schulter wird noch nicht ganz so Strapaziert, bis sie wieder voll funktionsfähig ist.
Schönen Dienstag
 #keepgoing #noexcuses —————————————————
#fitness #bodybuilding #legday #quads #gym #motivation #fitnessmotivation #fitnesslife #gymlife #fitfam #gains #muscle #gymtime #lifestyle #fitnessfam #focus #squats #gymgoals

Nach einer Woche Trainingspause hieß es heute wieder .... LEGDAY..... Focus liegt jetzt bis 2020 Aufbauen. Schulter wird noch nicht ganz so Strapaziert, bis sie wieder voll funktionsfähig ist. Schönen Dienstag #keepgoing  #noexcuses  ————————————————— #fitness  #bodybuilding  #legday  #quads  #gym  #motivation  #fitnessmotivation  #fitnesslife  #gymlife  #fitfam  #gains  #muscle  #gymtime  #lifestyle  #fitnessfam  #focus  #squats  #gymgoals 

56kg (123.459 lbs). Went to start my run with Thundercats Season 01 Episode 01 but there isn’t a single steaming version available. Might start a GOFUNDME for the $24 for season 1. I did run to the intro over and over again though because Thundercats are bad ass. @amonamarth we’re incredible last night but I need a break from angry mad men. Long run: Hefner - “Don’t Flake Out On Me.” .
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#strongfirst #sfg #bodybuilding #squats #powerlifter #powerlifting #fitness #strengthtraining #cardioqueen #deadlift  #crossfit #rkc  #russiankettlebells #kettlebells #raidernation #oaklandraiders #justwinbaby #oaklandas #chicago #chicagogram #strongergrip #chicagofitness #chicagoartist #oaklandathletics #ironmaiden #hefner #amonamarth #thundercats

56kg (123.459 lbs). Went to start my run with Thundercats Season 01 Episode 01 but there isn’t a single steaming version available. Might start a GOFUNDME for the $24 for season 1. I did run to the intro over and over again though because Thundercats are bad ass. @amonamarth  we’re incredible last night but I need a break from angry mad men. Long run: Hefner - “Don’t Flake Out On Me.” . . . . . . . . . . #strongfirst  #sfg  #bodybuilding  #squats  #powerlifter  #powerlifting  #fitness  #strengthtraining  #cardioqueen  #deadlift  #crossfit  #rkc  #russiankettlebells  #kettlebells  #raidernation  #oaklandraiders  #justwinbaby  #oaklandas  #chicago  #chicagogram  #strongergrip  #chicagofitness  #chicagoartist  #oaklandathletics  #ironmaiden  #hefner  #amonamarth  #thundercats 

5 plates and 1 strong for a single. High box but survived. Fighting some nerve issues with the low back and constant mid erector cramping. #powerlifting #fitness #bodybuilding #deadlift #gym #squat #weightlifting #strength #strongman #powerlifter #benchpress #strong #workout #bench #training #motivation #squats #fitfam #fitnessmotivation #strengthtraining #power #muscle #gains #gymmotivation #powerbuilding #spudinc #spudincstraps #spudnation

5 plates and 1 strong for a single. High box but survived. Fighting some nerve issues with the low back and constant mid erector cramping. #powerlifting  #fitness  #bodybuilding  #deadlift  #gym  #squat  #weightlifting  #strength  #strongman  #powerlifter  #benchpress  #strong  #workout  #bench  #training  #motivation  #squats  #fitfam  #fitnessmotivation  #strengthtraining  #power  #muscle  #gains  #gymmotivation  #powerbuilding  #spudinc  #spudincstraps  #spudnation 

#Repost @mastrength with @get_repost
・・・
Earlier we mentioned the benefit of the #pausedsquat for athletes who have trouble rising up straight from the bottom position, however advanced athletes will incorporate paused #frontsquat and/or #backsquat to train overall concentric strength, enhance #corestrength, and overcome sticking points.
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But regardless of your purpose or training level, the key is to transfer the most amount of vertical force while minimizing horizontal forces. Check out how #ShiZhiyong (73kg) achieves this during this 230kg pause front #squat:
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1️⃣ In the front #pausesquat, you don't need to position your upper arm parallel to the ground. Instead rack the barbell on the groove of your deltoids and clavicle and let you elbows align naturally to keep your upper back more straight, which reduces horizontal forces and transfers energy more vertically.
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2️⃣ Keep your femur, shin, and foot aligned and pointed out enough to create enough room to lower your torso while maintaining the torso as upright as possible. This will reduce stress on the lower back and help transfer energy from the legs through the torso.
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3️⃣ In both pause #frontsquats and #backsquats you need to push the chest out throughout the entire range of motion to ensure the upper body moves in coordination with the lower body to maintain balance. In #China, athletes push the elbows out during #front #squats to achieve this.
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So try using pause #squats during your #strengthtraining to maximize your vertical force, and tag a friend to make sure you implement these strategies. If you want to learn about maximizing your force for #snatch and #cleanandjerk then check out the #mastrength book on #chineseweightlifting technique, available in #English, #Spanish, and #Italian:
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Bit.ly/mastrengthbook
Video credit: @weightlifting_house

#Repost  @mastrength  with @get_repost  ・・・ Earlier we mentioned the benefit of the #pausedsquat  for athletes who have trouble rising up straight from the bottom position, however advanced athletes will incorporate paused #frontsquat  and/or #backsquat  to train overall concentric strength, enhance #corestrength , and overcome sticking points. . But regardless of your purpose or training level, the key is to transfer the most amount of vertical force while minimizing horizontal forces. Check out how #ShiZhiyong  (73kg) achieves this during this 230kg pause front #squat : . 1️⃣ In the front #pausesquat , you don't need to position your upper arm parallel to the ground. Instead rack the barbell on the groove of your deltoids and clavicle and let you elbows align naturally to keep your upper back more straight, which reduces horizontal forces and transfers energy more vertically. . 2️⃣ Keep your femur, shin, and foot aligned and pointed out enough to create enough room to lower your torso while maintaining the torso as upright as possible. This will reduce stress on the lower back and help transfer energy from the legs through the torso. . 3️⃣ In both pause #frontsquats  and #backsquats  you need to push the chest out throughout the entire range of motion to ensure the upper body moves in coordination with the lower body to maintain balance. In #China , athletes push the elbows out during #front  #squats  to achieve this. . So try using pause #squats  during your #strengthtraining  to maximize your vertical force, and tag a friend to make sure you implement these strategies. If you want to learn about maximizing your force for #snatch  and #cleanandjerk  then check out the #mastrength  book on #chineseweightlifting  technique, available in #English , #Spanish , and #Italian : . Bit.ly/mastrengthbook Video credit: @weightlifting_house 

Getting fit is not rocket science. We have all been taught how to exercise and we know what should and should not eat. The hardest part of getting fit is being CONSISTENT!

Click the blog link in our bio to learn more!!! _______________________________________________________
#train  #crossfit #fit #fitfam #rogue #lift #family #motivation #fitlife  #fitness #fitnessjourney  #fitspo #gym #gymlife #life #hardwork #squats #workout #wod #strong #crossfitter #workout #respect #loveyourself #goodvibes #strong #instafit #twobrainboxes

Getting fit is not rocket science. We have all been taught how to exercise and we know what should and should not eat. The hardest part of getting fit is being CONSISTENT! Click the blog link in our bio to learn more!!! _______________________________________________________ #train  #crossfit  #fit  #fitfam  #rogue  #lift  #family  #motivation  #fitlife  #fitness  #fitnessjourney  #fitspo  #gym  #gymlife  #life  #hardwork  #squats  #workout  #wod  #strong  #crossfitter  #workout  #respect  #loveyourself  #goodvibes  #strong  #instafit  #twobrainboxes 

Almost didn’t post cause I’m not “that type of instagramer” BUT ...⁣
⁣
I worked my ass off to achieve this physique and honestly I love this picture ⁣
⁣
So if you’re not about it, sorry but not sorry⁣
⁣
But more importantly, if you want to grow your glutes make sure you are including:⁣
⁣
• hip thrusts⁣
• deadlifts⁣
• squats⁣
• band work⁣
⁣
Doing some beach body HIIT workout is cool and all but lifting heavy shit will get you those glutes girl 🍑 •
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•
•
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#growyourglutes
#squats
#deadlift
#hipthrust 
#youtubefitness
#youtubenutrition
#ACSMpersonaltrainer
#liftheavyshit
#bikiniready
#girlswholiftweights
#girlswholift
#eatclean
#mealprep
#sundaymealprep
#militarywomen
#loadmasterlife
#airforcewomen
#cheapcleaneats
#proteinpacked
#gains
#mealplanning
#trusttheprocess
#eatsleeplift
#goalsetting
#fitnessmotivation
#bodypositive

Almost didn’t post cause I’m not “that type of instagramer” BUT ...⁣ ⁣ I worked my ass off to achieve this physique and honestly I love this picture ⁣ ⁣ So if you’re not about it, sorry but not sorry⁣ ⁣ But more importantly, if you want to grow your glutes make sure you are including:⁣ ⁣ • hip thrusts⁣ • deadlifts⁣ • squats⁣ • band work⁣ ⁣ Doing some beach body HIIT workout is cool and all but lifting heavy shit will get you those glutes girl 🍑 • • • • • #growyourglutes  #squats  #deadlift  #hipthrust  #youtubefitness  #youtubenutrition  #ACSMpersonaltrainer  #liftheavyshit  #bikiniready  #girlswholiftweights  #girlswholift  #eatclean  #mealprep  #sundaymealprep  #militarywomen  #loadmasterlife  #airforcewomen  #cheapcleaneats  #proteinpacked  #gains  #mealplanning  #trusttheprocess  #eatsleeplift  #goalsetting  #fitnessmotivation  #bodypositive 

Whether you think I am what you think I am or not, why should it matter? Live yo life, be free 👊🏾💥
***
#fitbody #fitfam #goals #gainz #fitness #glutes #gymrat #legs #quadz #arms #workoutmotivation #biceps #triceps #workout #showoff #selfieaddict #gymlife #legs #legworkout #quadz #traps #hamstrings #back #backgoals #squats #guysthatworkout #guyswithglutes #glutes #glutelife #flexin #shortshorts

Whether you think I am what you think I am or not, why should it matter? Live yo life, be free 👊🏾💥 *** #fitbody  #fitfam  #goals  #gainz  #fitness  #glutes  #gymrat  #legs  #quadz  #arms  #workoutmotivation  #biceps  #triceps  #workout  #showoff  #selfieaddict  #gymlife  #legs  #legworkout  #quadz  #traps  #hamstrings  #back  #backgoals  #squats  #guysthatworkout  #guyswithglutes  #glutes  #glutelife  #flexin  #shortshorts 

Finding the key to unlock the results that you want is not found by accident. It's not a diet plan or an exercise program. It's not supplements, memes, or motivational speeches. Find out how at Benjamin Sage.

#fitlife #fit #health #healthyfood #gymlife #gym #squats #personaltrainer #detroit #detroitfitness #menshealth #lift

Finding the key to unlock the results that you want is not found by accident. It's not a diet plan or an exercise program. It's not supplements, memes, or motivational speeches. Find out how at Benjamin Sage. #fitlife  #fit  #health  #healthyfood  #gymlife  #gym  #squats  #personaltrainer  #detroit  #detroitfitness  #menshealth  #lift 

#BlockParty Pin drop squats. Interesting variation that I need to get use to. #powerbuilding #squats #w5d1 #wreckitwithralph

Warm up:
5x155
4x185
3x215

Working Set:
Beltless Rack Pulls: 4x3x255

Accessory work:
Leg Press: 5x10

#strength #conditioning #powerlifter #powerlifting #lifter #squats #bench #deadlifts #bodybuilding #uspa #fitness #notapersonaltrainer #dominatehumbly #kindafitkindafat #ironsharpensiron #justpersonallytraining

#BlockParty  Pin drop squats. Interesting variation that I need to get use to. #powerbuilding  #squats  #w5d1  #wreckitwithralph  Warm up: 5x155 4x185 3x215 Working Set: Beltless Rack Pulls: 4x3x255 Accessory work: Leg Press: 5x10 #strength  #conditioning  #powerlifter  #powerlifting  #lifter  #squats  #bench  #deadlifts  #bodybuilding  #uspa  #fitness  #notapersonaltrainer  #dominatehumbly  #kindafitkindafat  #ironsharpensiron  #justpersonallytraining 

People ask me all the time what my goals and why I train so hard if not weightloss? Honestly, my intentions change all the time sometimes I want to train endurance, sometimes build strength, flexibility etc. I guess I don't have a specific goal at moment. I train mainly because it makes me feel amazing and my body feels amazing... I especially love weights because it forces me to be in the present moment. I can't think about what I'm having for dinner while I'm deadlifting 225 pounds. All I can think about is me and that weight.  my breathing my form my muscles activating etc...Just completely present or I risk busting my butt.  That's meditation for me and it's the best feeling... 💪💪😉😁 #fitness #gymrat #fitnessmotivation #dowhatyoulove #legday #juststrongteam #womenwholift #juststrong #juststrongwomen #happyplace #gymaddict #gympost #fitlife #fitfam #fitwomen #beastmode #doyouevenlift #squats #mujeresfuertes #shoulderworkout #backworkout #bicep

People ask me all the time what my goals and why I train so hard if not weightloss? Honestly, my intentions change all the time sometimes I want to train endurance, sometimes build strength, flexibility etc. I guess I don't have a specific goal at moment. I train mainly because it makes me feel amazing and my body feels amazing... I especially love weights because it forces me to be in the present moment. I can't think about what I'm having for dinner while I'm deadlifting 225 pounds. All I can think about is me and that weight. my breathing my form my muscles activating etc...Just completely present or I risk busting my butt. That's meditation for me and it's the best feeling... 💪💪😉😁 #fitness  #gymrat  #fitnessmotivation  #dowhatyoulove  #legday  #juststrongteam  #womenwholift  #juststrong  #juststrongwomen  #happyplace  #gymaddict  #gympost  #fitlife  #fitfam  #fitwomen  #beastmode  #doyouevenlift  #squats  #mujeresfuertes  #shoulderworkout  #backworkout  #bicep 

Who is drinking #monster before #squats 
Or #curls in the squats rack.

Who is drinking #monster  before #squats  Or #curls  in the squats rack.

Tip of the week is about squat this week I hope you find them useful guys....
1_ Set the hips back without bending over.
2_ Spread the knees apart but not excessively.
3_ Keep a neutral spine while maintaining a very slight natural curvature of the back.
4_ Squat somewhere between 90 degrees and parallel (don't collapse or go ATG).
5_ Pull yourself into the bottom position rather than allowing gravity to push you down.
6_Brace the core and tense your abs.
Keep the chest out without hyperextending the back.
7_ Screw the feet into the floor by pushing slightly more to the outside of the feet.
8_ Keep the feet relatively straight and aligned with the each other.
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#bannatynespa #bannatynespa #bannatynewellness #squats #tipoftheweek #maidavale #london.

Tip of the week is about squat this week I hope you find them useful guys.... 1_ Set the hips back without bending over. 2_ Spread the knees apart but not excessively. 3_ Keep a neutral spine while maintaining a very slight natural curvature of the back. 4_ Squat somewhere between 90 degrees and parallel (don't collapse or go ATG). 5_ Pull yourself into the bottom position rather than allowing gravity to push you down. 6_Brace the core and tense your abs. Keep the chest out without hyperextending the back. 7_ Screw the feet into the floor by pushing slightly more to the outside of the feet. 8_ Keep the feet relatively straight and aligned with the each other. . . . . . #bannatynespa  #bannatynespa  #bannatynewellness  #squats  #tipoftheweek  #maidavale  #london .

Dumbbell HIIT!
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You guys, this workout is probably one of the funnest I've done in a while! So challenging yet doable at the same time...if that makes any sense 😂
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Sipping on my @team_aminovital Lemon ACTION BCAAs as usual...my favorite stuff ever! I have tried SO many hydrate/amino acid sups and this one from Amino Vital is by far the best tasting. Go check em out and use my code KAITLIN20 to save monayyyy! .
The workout 👇🏼 .
🍋 20 seconds on with 10 seconds rest .
🍋 2 to 4 rounds per exercise .
🍋 jump Squat to dumbbell Snatch .
🍋 star jump variation (get those elbows to touch your legs 😱 inspired by @natacha.oceane)
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🍋 gunslinger to split jerk
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🍋 traveling switch jump with a knee (thanks for this move @francheskafit 🙏🏼)
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🍋 push press windmills .
Ennnjoyyy xoxo .
#teamaminovital #vegan #bcaas #dumbbellworkout #highintensity #hiit #cardio #squats #gymshark #gymworkouts

Dumbbell HIIT! . You guys, this workout is probably one of the funnest I've done in a while! So challenging yet doable at the same time...if that makes any sense 😂 . Sipping on my @team_aminovital  Lemon ACTION BCAAs as usual...my favorite stuff ever! I have tried SO many hydrate/amino acid sups and this one from Amino Vital is by far the best tasting. Go check em out and use my code KAITLIN20 to save monayyyy! . The workout 👇🏼 . 🍋 20 seconds on with 10 seconds rest . 🍋 2 to 4 rounds per exercise . 🍋 jump Squat to dumbbell Snatch . 🍋 star jump variation (get those elbows to touch your legs 😱 inspired by @natacha.oceane ) . 🍋 gunslinger to split jerk . 🍋 traveling switch jump with a knee (thanks for this move @francheskafit  🙏🏼) . 🍋 push press windmills . Ennnjoyyy xoxo . #teamaminovital  #vegan  #bcaas  #dumbbellworkout  #highintensity  #hiit  #cardio  #squats  #gymshark  #gymworkouts 

I heard y’all said that CBD don’t work!?!?! Fear and Faith CANNOT Occupy the same space! Make a decision TODAY that you are going to take your life back! Wherever you are in your journey DONT QUIT!  I’m looking to Coach 5 ᔕTᗩᖇᐯIᑎG Men and Women into making 100K in 2020 just by being a Product of the product! Google the Benefits of 𝘾𝘽𝘿 and send me a DM! Click the link in my bio to order your 𝘾𝘽𝘿 𝙏𝙀𝘼 and 𝙉𝙪𝙩𝙧𝙖𝘽𝙪𝙧𝙨𝙩.

I heard y’all said that CBD don’t work!?!?! Fear and Faith CANNOT Occupy the same space! Make a decision TODAY that you are going to take your life back! Wherever you are in your journey DONT QUIT! I’m looking to Coach 5 ᔕTᗩᖇᐯIᑎG Men and Women into making 100K in 2020 just by being a Product of the product! Google the Benefits of 𝘾𝘽𝘿 and send me a DM! Click the link in my bio to order your 𝘾𝘽𝘿 𝙏𝙀𝘼 and 𝙉𝙪𝙩𝙧𝙖𝘽𝙪𝙧𝙨𝙩.

🛑Late night back session  for the Tuesday night! 🛑

Session consisted of deadlifts, seated row, lat pull downs, bent over row and spider bench rows.
———————————————————————— All exercises were aimed at targeting the posterior trunk muscles! Why is it so important to train back muscles?

Well these muscles are important for maintaining  posture in everyday life, in addition training the lower back has been proven to help reduce the risk of lower back injury and/ or Lower back pain! Lastly the upper back also plays a roll ultimately, in maximal strength generation, which is important for lifts like the back squat, dead lift and bench press 🏋🏻‍♂️🏋🏻‍♂️ If you have any questions please do not hesitate to ask?!? Talk soon 📲
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#fitnessmotivation #trainingday #trainingprograms #trainingprogram #strengthtraining #strengthandconditioningcoach #strengthandconditioning #muscle #fitnessmodel #fitnesscoach #goals #deadlift #backsquat #squat #squats #pushups #plank #6weektransformation #6weekprogram #6weekprogress #crushedit #hypertrophy #endurancetraining #strengthtraining

🛑Late night back session for the Tuesday night! 🛑 Session consisted of deadlifts, seated row, lat pull downs, bent over row and spider bench rows. ———————————————————————— All exercises were aimed at targeting the posterior trunk muscles! Why is it so important to train back muscles? Well these muscles are important for maintaining posture in everyday life, in addition training the lower back has been proven to help reduce the risk of lower back injury and/ or Lower back pain! Lastly the upper back also plays a roll ultimately, in maximal strength generation, which is important for lifts like the back squat, dead lift and bench press 🏋🏻‍♂️🏋🏻‍♂️ If you have any questions please do not hesitate to ask?!? Talk soon 📲 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #fitnessmotivation  #trainingday  #trainingprograms  #trainingprogram  #strengthtraining  #strengthandconditioningcoach  #strengthandconditioning  #muscle  #fitnessmodel  #fitnesscoach  #goals  #deadlift  #backsquat  #squat  #squats  #pushups  #plank  #6weektransformation  #6weekprogram  #6weekprogress  #crushedit  #hypertrophy  #endurancetraining  #strengthtraining 

Curls don’t give you big arms, deadlifts and bench overloads give you massive arms! Follow for SAVAGE mass tips! #bodybuildingmotivation #gym #gymfun #gymtips #gymmotivation #gymlife #fun #powerlifting #fitness #fit #personaltrainer #train #workout #bigarms #sweat #friends #strength #muscle #squats #deadlift #quads #legday #summer #vacation #crossfit #athlete #biceps #dragonballz #goku

Curls don’t give you big arms, deadlifts and bench overloads give you massive arms! Follow for SAVAGE mass tips! #bodybuildingmotivation  #gym  #gymfun  #gymtips  #gymmotivation  #gymlife  #fun  #powerlifting  #fitness  #fit  #personaltrainer  #train  #workout  #bigarms  #sweat  #friends  #strength  #muscle  #squats  #deadlift  #quads  #legday  #summer  #vacation  #crossfit  #athlete  #biceps  #dragonballz  #goku 

Top sets of 4x8 on squats, been doing lots volume and I've been too lazy to use sleeves or a belt, didn't matter
🎥1: 405x8 (4th working set)
🎥1: 365x8 (3rd working set)

Top sets of 4x8 on squats, been doing lots volume and I've been too lazy to use sleeves or a belt, didn't matter 🎥1: 405x8 (4th working set) 🎥1: 365x8 (3rd working set)

Bcaa para mujeres.

Los aminoacidos esenciales para un mejor rendimiento deportivo.
Especiales para un definicion muscular y bajar su % de grasa.

@funcionalitychris #suplementos_funcionality #proteinas #whey #bcaa #aminoacidos #gym #gimnasio #chicasfit #chilenasfit #squats #sentadillas #laflorida #floridafit #stgofit #chilefit #insta #instafit

Bcaa para mujeres. Los aminoacidos esenciales para un mejor rendimiento deportivo. Especiales para un definicion muscular y bajar su % de grasa. @funcionalitychris  #suplementos_funcionality  #proteinas  #whey  #bcaa  #aminoacidos  #gym  #gimnasio  #chicasfit  #chilenasfit  #squats  #sentadillas  #laflorida  #floridafit  #stgofit  #chilefit  #insta  #instafit 

Been dealing with a stomach bug since the weekend. Managed to get through my squat and sumo dl workout... barely... 🔴⚫️BuyRC1.com⚫️🔴
💥💥 link in profile 💥💥 Fueled by RedCon1⁣⁣⁣⁣⁣⁣
Use code: T20BlaineF for 20% off⁣⁣⁣⁣⁣⁣ Military gets 25% off everyday⁣⁣⁣⁣⁣⁣
💢click link in my bio ⁣⁣⁣⁣⁣⁣
💢 Put BLAINE FINUP in Tier Operator box  before checkout
⁣⁣⁣⁣‼️shoot me a DM if you place an order and I may throw in something extra ⁣⁣⁣#gymtime
#redcon1 #redcon1family #redcon1tieroperator #rc1operator #dadbod #workout #weights #weightlifting #lifting #liftingheavy #instalift #doyouevenlift #gains #gainz #guyswholift #guysthatlift #traininsane #training #beastmode #warriormentality #getstrong #jacked #biceps #squats #deadlifts #legday

Been dealing with a stomach bug since the weekend. Managed to get through my squat and sumo dl workout... barely... 🔴⚫️BuyRC1.com⚫️🔴 💥💥 link in profile 💥💥 Fueled by RedCon1⁣⁣⁣⁣⁣⁣ Use code: T20BlaineF for 20% off⁣⁣⁣⁣⁣⁣ Military gets 25% off everyday⁣⁣⁣⁣⁣⁣ 💢click link in my bio ⁣⁣⁣⁣⁣⁣ 💢 Put BLAINE FINUP in Tier Operator box before checkout ⁣⁣⁣⁣‼️shoot me a DM if you place an order and I may throw in something extra ⁣⁣⁣#gymtime  #redcon1  #redcon1family  #redcon1tieroperator  #rc1operator  #dadbod  #workout  #weights  #weightlifting  #lifting  #liftingheavy  #instalift  #doyouevenlift  #gains  #gainz  #guyswholift  #guysthatlift  #traininsane  #training  #beastmode  #warriormentality  #getstrong  #jacked  #biceps  #squats  #deadlifts  #legday 

Training the quads and peach ready for Jamaica in January 💪🍑🇯🇲👙

Training the quads and peach ready for Jamaica in January 💪🍑🇯🇲👙

It’s my biggest bummer when I have a decent squat day and later find out I can’t set up a video angle to save my life. #itried #aretheyfastyet #teamogre #girlswhopowerlift #squats @bigwade800

It’s my biggest bummer when I have a decent squat day and later find out I can’t set up a video angle to save my life. #itried  #aretheyfastyet  #teamogre  #girlswhopowerlift  #squats  @bigwade800 

I dag fristet til at kravle hjem fra centeret 😂
For første gang længe, virkelig ond og tung træning af ben og bagdel 😬
Ellers er det bare mig der hurtigt er blevet en slapsvans 😂

God tirsdag 😊 ---------------------------------------------------------------------------- #gymtime #gym #workout #træning #fitness #styrketræning #stærk #strong #legday #bentræning #squats #sumosquats #bootyworkout #småtyggeben #tropådet #weightloss #vægttab #aktiv2019 #fokus #motivation #løber #løberliv #werunthis #runnersheal #run #runner #running #laufen #löpning #garminvivoactive3

I dag fristet til at kravle hjem fra centeret 😂 For første gang længe, virkelig ond og tung træning af ben og bagdel 😬 Ellers er det bare mig der hurtigt er blevet en slapsvans 😂 God tirsdag 😊 ---------------------------------------------------------------------------- #gymtime  #gym  #workout  #træning  #fitness  #styrketræning  #stærk  #strong  #legday  #bentræning  #squats  #sumosquats  #bootyworkout  #småtyggeben  #tropådet  #weightloss  #vægttab  #aktiv2019  #fokus  #motivation  #løber  #løberliv  #werunthis  #runnersheal  #run  #runner  #running  #laufen  #löpning  #garminvivoactive3 

Today’s leg day‼️
*
*
Dumbbell Split Squats6️⃣x1️⃣0️⃣
Singled legged leg press6️⃣x1️⃣0️⃣
Goblet Squats6️⃣x1️⃣0️⃣
Goblet Pulsing Squats6️⃣x3️⃣0️⃣seconds
Hamstring curls6️⃣x1️⃣0️⃣
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#fitness #training #personaltrainer #groupfitness #coach #coachbdot #1stphorm #iam1stphorm #gym #gymmotivation #nike #niketraining #legday #legworkout #squats #fitnessmotivation #strength #dumbbells #fit #champion #workout #healthy #sweat #beastmode #legendary💪🏾❤️

Today’s leg day‼️ * * Dumbbell Split Squats6️⃣x1️⃣0️⃣ Singled legged leg press6️⃣x1️⃣0️⃣ Goblet Squats6️⃣x1️⃣0️⃣ Goblet Pulsing Squats6️⃣x3️⃣0️⃣seconds Hamstring curls6️⃣x1️⃣0️⃣ • • • • #fitness  #training  #personaltrainer  #groupfitness  #coach  #coachbdot  #1stphorm  #iam1stphorm  #gym  #gymmotivation  #nike  #niketraining  #legday  #legworkout  #squats  #fitnessmotivation  #strength  #dumbbells  #fit  #champion  #workout  #healthy  #sweat  #beastmode  #legendary💪🏾❤️ 

The plan was 130kg, @lwazidweba said he gut me,I consulted my quads and they said we can add 10kg more,8reps with 140kg...I gutta say it’s probably the heaviest in my books of squats.prouda me self...the marathon is on🏋🏽‍♂️...Swole

The plan was 130kg, @lwazidweba  said he gut me,I consulted my quads and they said we can add 10kg more,8reps with 140kg...I gutta say it’s probably the heaviest in my books of squats.prouda me self...the marathon is on🏋🏽‍♂️...Swole

💥Squat warm up💥
-
📕 Next time you are about to hit a squat programme. Give this warm up, focussing on loosening of your hips, hamstrings and adductors. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
📗 warm up:
3 rounds of:
- 45 seconds heart raiser - 10x squat to stand w/ rotation - 10x banded tempo prisoner squats
- 10x weighted Cossack squats ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
📚Don’t forget to hit save and give it a crack and enjoy 🤙🏼
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
#warmup #mobility #squats #lifting #gym #fitness #crossfit #getmoving #training #noblefitness

💥Squat warm up💥 - 📕 Next time you are about to hit a squat programme. Give this warm up, focussing on loosening of your hips, hamstrings and adductors. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 📗 warm up: 3 rounds of: - 45 seconds heart raiser - 10x squat to stand w/ rotation - 10x banded tempo prisoner squats - 10x weighted Cossack squats ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 📚Don’t forget to hit save and give it a crack and enjoy 🤙🏼 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #warmup  #mobility  #squats  #lifting  #gym  #fitness  #crossfit  #getmoving  #training  #noblefitness 

🙋🏼‍♀️

🙋🏼‍♀️

Just some of my leg day adventures I hit 350 squat today so that’s awesome! Although while I was at the leg press machine I hear lots of grunting I turn around and this guy is literally killing these weights 😂

Just some of my leg day adventures I hit 350 squat today so that’s awesome! Although while I was at the leg press machine I hear lots of grunting I turn around and this guy is literally killing these weights 😂

The injury recovery continues 
140x5 
In 6 weeks this will be 140x10

The injury recovery continues 140x5 In 6 weeks this will be 140x10

>Vai ter que aguentar,
>Vou te acelerar 🔥🚀
.
— Eai, chamaria o crush p um rolê numa ilha deserta? 🏝😝😂

>Vai ter que aguentar, >Vou te acelerar 🔥🚀 . — Eai, chamaria o crush p um rolê numa ilha deserta? 🏝😝😂

Squats, Leg press, and various machines to build these legs. #legs #squats #legday #workout #gym #fitness #bodybuilding #fitfam #iron #weightlifting #weights

Squats, Leg press, and various machines to build these legs. #legs  #squats  #legday  #workout  #gym  #fitness  #bodybuilding  #fitfam  #iron  #weightlifting  #weights 

"We all have dreams😍. But in order to make dreams come into reality, it takes an awful lot of determination🏋️, dedication😎, self-discipline😎, and effort💪."
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#triceps #biceps #fitness #gym #bodybuilding #workout #abs #muscle #chest #picoftheday #motivation #shoulders #fit #fitnessmotivation #gymlife #followforfollowback #arms #training #exercise #bodybuilder #fitnessmodel #physique #gymmotivation #model #muscles #abs #squats #photography #body #likeforlikes

"We all have dreams😍. But in order to make dreams come into reality, it takes an awful lot of determination🏋️, dedication😎, self-discipline😎, and effort💪." . . . . . . . . . . . . . #triceps  #biceps  #fitness  #gym  #bodybuilding  #workout  #abs  #muscle  #chest  #picoftheday  #motivation  #shoulders  #fit  #fitnessmotivation  #gymlife  #followforfollowback  #arms  #training  #exercise  #bodybuilder  #fitnessmodel  #physique  #gymmotivation  #model  #muscles  #abs  #squats  #photography  #body  #likeforlikes 

Throwback leg day from April. The fact that I did it in April is the only thing that is throwback about it. I still do these moves on my leg days. It's good to switch it up. I used 45 pound plates instead of dumbbells or a barbell for my lunges. I also did two different variations of the hack squat. On top of that, Romanian dead lifts are a good movement for building hamstrings, glutes and lower back strength. These can be done with dumbbells as well. Hope everyone is having or has had a good Saturday depending on what side of the world you're on! 💪
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Comments and dms stay open for questions, comments and concerns!
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#positivity #mondaymotivation #gains #gainz #fitness #fitfam #fitnesslifestyle #weightlifting #powerlifting #bodybuilding #calisthenics #bearded #physique  #mce #fit #gymmotivation #physique #workoutmotivation #mcm #selflove #physique #quaddamn #squats  #athlete #movement #inspiration #healthychoices #healthiswealth. #trusttheprocess

Throwback leg day from April. The fact that I did it in April is the only thing that is throwback about it. I still do these moves on my leg days. It's good to switch it up. I used 45 pound plates instead of dumbbells or a barbell for my lunges. I also did two different variations of the hack squat. On top of that, Romanian dead lifts are a good movement for building hamstrings, glutes and lower back strength. These can be done with dumbbells as well. Hope everyone is having or has had a good Saturday depending on what side of the world you're on! 💪 💪 Comments and dms stay open for questions, comments and concerns! 💪 💪 #positivity  #mondaymotivation  #gains  #gainz  #fitness  #fitfam  #fitnesslifestyle  #weightlifting  #powerlifting  #bodybuilding  #calisthenics  #bearded  #physique  #mce  #fit  #gymmotivation  #physique  #workoutmotivation  #mcm  #selflove  #physique  #quaddamn  #squats  #athlete  #movement  #inspiration  #healthychoices  #healthiswealth . #trusttheprocess