How to do Romanian deadlifts (RDLs )! This is one of my all time favorite lower body exercises. It is also the number one exercise I see others doing wrong. Here is a snippet of my monthly fitness subscription video for the October workouts where I explain exactly how to do these properly. Start out with low weight and nail your form, then increase your load! . . . . . #igtv #fitnessxd #deadlift #RDL #strongnotskinny #strongcurves #athomeworkouts #workoutathome #thethrustisamust #exerciseoftheday #onlinefitnesscoach #onlinepersonaltrainer #CPT #NASM #TIUteam #tiulatinas #bbg #bbggirls #stronginfall #workoutwednesday
No Journey is the same 💪🏻 Everyone’s fitness journey is going to be so diffident. People have different challenges, schedules, stubborn muscles and need different strategies to achieve their goals. It’s so important to really learn about yourself, find what works for you. This is why I don’t believe in cookie cutter diet and workout plans, because like I said everyone is different. What works for one person might now work for you. So how do you find what works for you? There’s two ways to really do this, trial and error experimenting with different things to find what works best for you, or getting help from experts. Chances are when you work with an expert there’s going to be a level of trial and error, but you cut through the tape of where the heck do I even start 😅 So don’t get too attached to a diet or plan that worked for your friend, and maybe didn’t work for you. Our journeys will always have an aspect of learning and trying new things. Click the link in my bio to apply for 1:1 coaching 💕
I really enjoy incorporating a lot of glute exercises into my workouts! I follow multiple women who preach how important working out your butt can be for your body and overall physic. When doing these exercises I like to use @bretcontreras1 hip thruster lite which makes it so easy to do multiple variations of glute exercises! It’s definitely become one of my favorite pieces of gym equipment! • • • • • • #familyfitness #fitmom #garagegym #gluteworkout #hipthrusterlite #homeworkout #thethrustisamust
G L U T E W E R R R K - Here’s a cheeky Glute workout that the crew smashed last night: - Every 2.5 mins: A1. 15/15 B-stance thrusts A2. 30 full thrusts x5 - B1. 10 Heavy box squats B2. 15 KB swings x5 - C1. 5/5 Heavy slow split squat C2. 10 DB deads x5 - Finisher: 3 mins ... as many hip thrusts as possible with the weight you used for part A. Rest pause as much as you need. 🤢 - Give it a whiiiirrrrl and tag me in your efforts!! . . .
🔥🔥Try it out & Let it Burn🔥🔥 #gluteworkout #gluteactivation #gluteactivationexercises #legworkout #vancity #yvr #fit # #bootygainz #vancouver #vanfit #vanfitfam #richmond #coalharbour #Thethrustisamust #girlswhotrain #vancouverpersonaltrainer #kitsilano #vancouverfitness #vanfitness #벤쿠버 #밴쿠버 #운동 #헬스 #헬스타그램 #캐나다
HAPPY HUMPDAY 🐪 Only seems appropriate to post a nice little transformation pic to boost midweek motivation 💪🏽 Top two pics (almost 2 years ago ): ✖️Inconsistent working out ✖️Lifting light weight ✖️Using mainly machines, afraid of the barbell ✖️Poor diet Bottom two pics: ✔️Working out 4 times a week ✔️Lifting heavier ✔️Hip thrusts and deadlifts baby! ✔️Eating better/more (although still needs work ) Can’t wait to see what happens in the next two years 🙊 - - - - - - - - #transformation #fitwomen #fitchicks #chickswholift #bootytransformation #liftheavy #gymshark #thethrustisamust #ohmyglutes #peach #fitnessmotivation #happyhumpday 🐫
Submax singles today and the chest and shoulder felt good. Bb bench press 135x5 185x4 215x3 230x2 240x1 250x1 260x1 275x2 295 slingshot x 3 Band resisted hammer strength incline presses. 4 sets of 6 Floor presses 4 sets. Incline curls 5 sets of 10 Rope extensions 5 sets of 10
When the morning light hits your booty just right... My butt has now grown 1.5” since I reorganized how I train. That’s 41.5” with a 27.5” waist 😎 I’ve gotten stronger in lots of other ways as well, my it appears my genetics show results for my lower body easiest. I’m always learning, and applying. #morning #morninglight #booty #veganbooty #🍑 #thethrustisamust #strengthtraining #vegan #veganmuscle #plantpowered #poweredbyplants #training #liftlikeagirl #fit #strength #killingworkoutsnotanimals #smirk #iworkhard #tuesday
Been a skinny minute since I shared a glute workout but I think it’s working so here you go: 🍑 10 min glute activation exercises (lying abduction, clamshells, kickbacks, etc ) 🍑 Hip thrusts (machine or barbell ) 5 sets of 6-12 and increase weight every set. Go to failure! The thrust is a must. 🍑 Back extensions holding a 25 lb plate 4x15-20 (round shoulders forward to target glutes, not lower back ) 🍑 Machine glute kickbacks 3x12 🍑 Single leg cable kickbacks SS cable abductions (cable leg in front of support leg ) 3x12-15 each 🍑 Single leg cable abductions (cable leg behind support leg ) 3x12 🍑 Weighted deficit abductions (lay on side on a bench, put 10 lb plate on top leg, drop leg behind you and then lift upwards ) 3x12 no rest between sets 🍑 15 min elliptical, increase resistance every 2 min Thanks for reading this far. This cut has been tough because I hate training to failure when in a calorie deficit. I really cannot wait time eat some Bojangles. #chickswholift #scientistswholift #legday #gluteday #glutegains #gluteworkout #progressnotperfection #thethrustisamust
Today was extremely humbling. First leg day in a week and everything felt heavy. Even warming up 185 for squats felt like a truck. I did try to throw around 235 for some doubles but only got 2 sets with trash depth. Lowered the weight and focused on what I could.
Sub max singles today and this hip pain better go away soon. Last set of 365 Two singles of Deads 415 and 445. #hypertrophy #naturalbodybuilding #sciencebased #jediglutemaster #thethrustisamust #educationiskey #neverskiplegs #ocbbodybuilding #mramerica #usapl #powerlifting #powerbuilding #nattylife #macroscoach #flexibledieting #workouts #66kgs #fedcardio #corenutritionals #ocb #anbf #inba #pnba #macromaster #crushit #bikinicoach #writesandweights #contestprepcoach
♥️ I’m learning to have faith: in myself and in others
Yo, let’s talk about hunger cues!! 🍭 We all know that rumbling in our tummies, this means our bodies are hungry and they are letting us know. It’s really cool that our bodies communicate with us in these little ways, so to ignore them I think isnt good. I remember back in the day when I used to crash diet over and over thinking I just needed more “will power” this time. My stomach would rumble telling me it was hungry. I took this as a win, I’d think to myself “yes this means I’m losing weight” Not really taking it for what it truly meant, that my body needed nourishment and I was restricting myself. Then after a while I’d go on a binge, it wasn’t about will power or not being motivated. It was all about my neglecting what my body needed and was literally telling me. We all know that feeling after a long day when getting meals in was super hard. You finally get home and just go ham, the same thing happens when you restrict and ignore hunger cues. Your body is so drained and cannot keep up, more often than not you eat the first thing you see (which is usually Oreos or something ). That’s why it has such a bad stigma behind it, because it’s followed with unhealthy eating. Then the guilt cycle comes in because you feel like a failure and like you have to restrict even harder. 🙃 It’s a hard cycle to get out of, I know. It starts with listening to your hunger cues and not “pushing through them” Don’t let yourself get to the point where you want to binge on Oreos. Fuel your body, listen to the cues and don’t be so restrictive to the point where you can’t enjoy life from time to time. ❤️ Say see ya to restriction and hello to being in tune to what your body wants and needs 😌 Click the link in my bio to apply for 1:1 coaching 💕
♥️ Leg Day ♥️ We just got back from a little mini vacation to Orlando with the kids. Lots of food with good friends over the weekend, and now I'm ready to get back into the swing of things. To start the week off, I'm hoping to give you some Monday motivation with this leg workout. 🏋️♀️ I've had some knee pain, so I'm doing box squats for a little while. This helps me stay slightly above parallel and puts less stress on my knees until my knee feels better. It's easy for me to get down about things like this, but there is almost always a workaround. You just have to find it. 🧐 𝗧𝗵𝗲 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 Hipthrusts 4x15 Box Squats 4x12-15 Romanian Deadlifts 4x10 Reverse Lunges 3x10 each leg 1 1/4 rep Leg Curls 3x10 Glute Bridge Abductors 3xAMRAP Bookmark this one for later and feel free to reach out with questions. And if you want more detailed fitness tips and motivation sent to your inbox, sign up for my newsletter at the link in my bio. 💌 Enjoy the rest of your Monday. Chat soon. ♥️
• Rutina completa de piernas 🏋️♀️ Hoy quiero compartir con ustedes el entrenamiento completo que realizó @yani_vk en este hermoso lunes 🌞 La selección de ejercicios tiene en cuenta las preferencias de Yani, sin embargo siempre hay que respetar las cargas del día y entrenar inteligentemente, no se trata solamente de realizar los ejercicios que más te gusten con las repeticiones que desees, cada uno está ubicado en ese orden para cumplir con los objetivos en el día. ⬇️ Ejercicios ⬇️ 1. Hip thrust con barra 2. Estocadas hacia atrás con barra 3. Sumo squat extra rango de movimiento 4. Elevacion lateral de cadera 5. Patada en la polea 6. Caminata lateral con elástico
PR week for me! . Back squat 120lbs x 6 Bench press 88lbs x 8 . Was super gassed after these 2 exercises but I powered through the rest of the workout 😅. . . . . . #nutritionjourney #weightlossjourney #weightlossmotivation #yycfitness #yycnutrition #shelfbuttlife #thethrustisamust #peach #fitnessmotivation #fitfam #homeworkout #fitnessathome
Happy Monday!!🤍 I hope that you all had an amazing weekend. Again, I’d like to thank everyone for the support I’ve gotten🥺 It really means so much to me💞 - Lately, I’ve been sticking to dumbbell workouts for my lower body and keeping workouts around 30 minutes. I’m trying to enjoy being able to workout outside before it gets too cold🥶 Here’s what I did the other day (the last move left me SO sore🥴 ): - ☑️ 1A ) Sumo Squats 1B ) Deadlifts 3 x 15 (superset ) ☑️ 2A ) Single Leg Bridges to Bridges 3 x 12 2B ) Bridge Abductions 3 x 30 (superset ) ☑️ Curtsy to Reverse Lunge 3 x 10 The last video sums up how I usually feel after leg day😂 Do you guys like working out outside? - ✨Click the link in my bio to book with me💓 jasminerosefit.com
Happy Monday it’s a new fresh start to a week! I hope you ladies are crushing your workouts on this Monday and believing in yourself, showing up for yourself and taking care of your health! Let’s gooo!!! Check out this lower body workout!! It’s going to light up your whole lower body 🔥🔥 It’s a quick one but it will have you burning in all the right places! 🍑🍑 Superset 1 Curtsey Lunge to Leg Raise-15 ea leg Reverse Lunge Double Pulse-12 ea leg Complete 3 sets Superset 2 Goblet Squat-30 reps Barbell Hip Thrusts-30 reps 3 Sets Burnout 🔥🍑🔥🍑 Dumbbell Froggers-100x3 Bookmark and Share with your bestie for your next lower body day!🤍 #lowerbodyday #gluteworkout #thethrustisamust #hipthrust #fitmom #fitwife #gluteclub #legdaymotivation
Monday, new lower, new weeeekkkk👌🏽 This was one of those morning where I just needed to get up and move but felt like I was stuck in mud. I’m probably paying for all of the drinks and food I had this weekend, it was well worth it though. I saw things, places, and had food I probably never would have otherwise🙃 Happy Monday, y’all! Single leg landmine HT x15 weighted into x15 body weight DB BSS with 3 sec eccentric🥴 Banded lateral steps GHFBE x20 weighted into x20 body weight Banded glute bridges abduction ladder😰 Swipe for movements⏩ #twk #lowerbody #legday #hipthrusts #thethrustisamust #eattogrow #goals #noexcuses #fitnessjourney #liftheavy #strongwomen #neversettle #strength #carbsandcompounds #positivevibes #trusttheprocess #fitmom #fitfam #bodybuilding #bestself #mombod #girlswholift #girlswithmuscle #momswithmuscle #progress #workoutvideos #growthmindset #garagegym #homeworkout #buildtheposteriorchainbuildtheathlete
Trainers like to gravitate towards a base in how they train their clients. Training isn’t as difficult as many make it out to be. Besides the obvious volume and intensity that’ll change with time as the beginner becomes an intermediate to an advanced lifter, I like to move towards movements more than exact exercises, because as a trainer we need to eventually see what the client can and can’t do? What they may respond to better than other exercises. Volume can increase over time Wave load and periodize the training as one becomes better at the basic moves. Do I love to use the squat, bench and deadlift? Sure I do, but we also have to make sure that those exercises don’t have to be modified or used in different ways around injuries along with their response muscle wise. We can look at pressing around the shoulder joint We can look at pulling around the shoulder joint We can look at hip hinge dominant movements. We can look at knee dominant movements. We will figure those movements out with each client and what to use for each of them. Not every client can squat with a bar on their backs, that’s ok we can figure that out. I like to call my training HypertroFe+ Strength Training-A style of training that combines higher volume bodybuilding style training along with the strength training of a powerlifter with varied rep ranges. Strength training is made up of workouts that can be split up various ways and can work accordingly to your schedule. We take those muscle groups and do exercises for each area that are made up of the number of sets that finally finish in a repetition. Each repetition is made of up of two parts, you either are stretching(negative portion ) or contracting(positive portion ) the muscle. When performing a repetition, the best way to perform the movement each way is by having some sort of control of each part of it as well as the full range of motion. This will be individual, but basically a full range of motion is the key, all the way up and all the way down. Now, isn’t the time to pump the ego. We use established set ranges from research as well as a variety of rep ranges. Rep ranges can vary from 5-30 reps.
🍑🍑🍑🍑🍑🍑 I see a lot of silly glute exercises while I'm at the gym. Silly because they're not effective. Video 1. Muscles require a certain amount of stimulus to tell them to grow. Lifting light weights without much challenge, hopping around on a stair master, and failing to actually bring the intent of your exercise into the muscle you want to stimulate WILL NOT be an effective strategy in growing your glutes. They're just not hard enough. The muscle doesn't undergo enough tension, you can't progressively overload a stair climber, and therefore the stimulus is too small to tell the muscle to grow. Guess what will? THE BASICS. Video 2. ✅ Lift weights that are challenging. To the point where you can't lift much more. ✅ Build that weight or the volume (sets and reps ) over time. Progressive overload is always the answer. ✅ Utilize the best form you can. ✅ Use the glutes, not the other stuff. ✅ Choose exercises that extend the hips. Like hip thrusts, low bar back squats, deadlifts, 45 degree hip extension, reverse hyper, glute bridge, Kas glute bridge, RDL, cable pull through, glute ham raise, ... No need to overcomplicate it. Be consistent. Work hard during your sets, then rest. Do more next week. If you need help, you know where to find me. 📥
Buns and guns = Fun 😎 It’s a great day here and I did a quick little session 🍑💪 My insta memory from 2016 is the last pic - lots of heavy hip thrusts. Not much changes for me #fitmom #fitgrandma #fitover60 #getglutes #thethrustisamust #liftlikeagirl #progressnotperfection @bretcontreras1 @bcstrengthofficial
I can finally announce that I’m a certified personal trainer AND my website is live🥳 I’ve been wanting to do this for years now, but was too scared of failure. At some point not trying to reach your goals becomes scarier than the possibility of failing. - Thank you to everyone who’s supported me so far and I would appreciate it if you could spread the word in any way you can😊💓 - ✨Click the link in my bio to book with me💓 jasminerosefit.com - #certifiedpersonaltrainer #femalepersonaltrainer #womenempowerment #thethrustisamust #fitness #healthylifestyle #personaltrainer #momsofinstagram #bookwithme #linkinbio #vegetarianfitness #afrogirlfitness #blackgirlfitness #womensupportingwomeninbusiness #bootybuilding #bodyrecomposition #coaching #bodyrecomp #afrogirlfitness #melaninfitness #afrolatinafitness #vegetarianbodybuilding #womeninfitness #womenwholiftheavy #weightlossmotivation #weightlossjourney #gainingweightiscool #screwthescale #weightgainjourney #onlinepersonaltrainer
❌ FULL BODY WORKOUT ❌ I instantly regretted wearing a hoodie for this workout 😑 nonetheless, the workout was sooo good!! Here it is: ✨ Barbell Hip Thrusts 4 x 15-12 ✨ Sumo Deadlifts 4 x 8 ✨ Dumbbell Chest Press 4 x 10 ✨ Seated Cable Rows 3 x 10 ✨ Cable Face Pulls 3 x 10 ✨ Arnold Press 3 x 7-10 ✨ Single Arm Lateral Raise 3 x 8 (alternate arm ) ✨ Bicep Curls 3 x 15 _____ Hoodie: @gymsharkwomen Shorts: @gymsharkwomen #gym #fitnessmotivation #gymshark #fullbodyworkout #latina #saturday #ejercicio #strongissexy #girlswholift #inspire #vans #fitness #thethrustisamust #quarantine #bodybuilding #health #fitgirl #keeponsweating
Angles (aka contorting your waste and breaking your back 😂 ) can work wonders for how the glutes look on the ‘gram. Working on being able to see the growth even from the side. 🍑 While this is definitely an aesthetic goal, it’s also a functional one! I have learned so much about how crucial strong glutes are for running, cycling, even day to day knee health! 1️⃣ sumo squats (focusing on keeping knees from caving in, heels on the ground, and pelvis aligned ) 2️⃣ good mornings (focusing on driving the hips backward, and 𝘵𝘳𝘺𝘪𝘯𝘨 to keep back straight ) —videos are sped up— Also on the agenda today were •hip thrusts •single leg deadlift •cable leg extensions Happy Saturday! #glutegrowth #athomeworkout #thethrustisamust #fitfam #fitness #legday #formoverpride #saturdayselfie #saturdaysession #powerblocks #powerblockdumbbells #shokzsquad
#Repost @bretcontreras1 • • • • • • Glute Lab Just when you think you got it down, I go old school on you and bring back the previous way of thrusting. I was invited to speak at my friend @paulrevelia ’s camp last weekend and he had some attendees who didn’t feel their glutes much with hip thrusts. I had them do both of these styles, and every one of them walked away feeling their glutes and having a preferred method. Gotta stay crafty to help everyone love the thrust. #thethrustisamust #glutelab #gluteguy
Let’s talk muscle memory 💭 ————————————- Is it possible to make gains like this in 6 weeks? 🍑 - if you’re a newbie - NO - if you’ve had significant muscle mass there before - YES ————————————- But why? Long story short, when you damage your muscles enough to stimulate muscle growth, some of the components causing growth stay in your muscle cells indefinitely - even if they shrink back down and lose mass over time. This makes it much quicker to build them back up, rather than starting from scratch. So a little shoutout to my myonuclei for getting rid of my lockdown pancake ass 🥞 PS - v excited to see where this bulk leads #liverpoolpt #ptliverpool #bootybuilding #thethrustisamust #legdayeveryday #legday #bulk #femalebulk #minibulk #6weekbulk #musclememory #weightgain #femaleweightgain #booty #gains #bootygains
I will forever preach that chasing performance based goals should be at the top of your priority list, with physique goals somewhere below. This doesn’t mean that having physique goals is wrong, and you should never let anyone make you feel bad about wanting to change the way your body looks (as long as that desire doesn’t come at the expense of your mental or physical wellbeing ). But by relying solely on your appearance as a means of ‘motivation’ is pretty unproductive and exhausting to say the least... What alot of people still fail to understand is that in order to improve your physique, you HAVE to improve upon your performance in the gym in the first place. So instead of becoming overly-consumed by this so called ‘body goal’ and running your mental health out of gas to the point you think that this ‘health and fitness lifestyle’ just isn’t for you.... take a step back and look at the bigger picture. Realise that a small shift in focus can go a heck of a long way in terms of sustainability and enjoyment. When you start prioritizing the quality in which your body moves and the way you feel both physically and mentally... your quality of LIFE... you realize there is so much more to health and fitness than just the way you look in the mirror. And you know what’s cool too? When you hit a new PR in the gym, the last thing you’ll be thinking about is the way you look... but how freaking badass you feel. The physique changes are simply a byproduct of your performance. ➡️2.5 years between photos. Work hard, be consistent, show up for your damn self.
new gym and means new toys to play with 🤩 check out this leg and back day that still has me sore 🥴🥵 . 🦋pit shark 5x15 🦋lat pull down 4x12 🦋hip thrust 4x20 🦋t bar row 3x10 🦋bulgarian split squat 3x12 (not shown ) 🦋single arm cable row 3x10 (not shown ) . outfit ⬇️ • @gymsharkwomen camo seamless (M ) • @gymsharkwomen legacy fitness super cropped hoodie (M )
I just figured out yesterday that Glute Loops can be used for barbell + band hip thrusts. This is especially convenient off the Hip Thruster but can be replicated off a regular bench and some heavy dumbbells (swipe left to see this ). Works like a charm 👌🏽. Equipment: @bcstrengthofficial Athletes: @erika .gasztonyi @domscottfit @a .hodgefitness @yesi .magana @cabalstrong10 Gym: @glutelabofficial #thethrustisamust
I will forever wait for the day where i see ‘Top 5 Tips for Getting Strong’, or ‘Meal Ideas to Help You Build’ rather than ‘How She Lost 30lbs in 30 days’, ‘Eat These Foods to Lose Those Love Handles’, or ‘How to Get Rid of That Stubborn Belly Fat’... plastered all over social media, women’s magazines, talk shows and everywhere else. No wonder so many of us women get sucked into the trap of feeling like we HAVE to be smaller in order to be ‘accepted’ or to be ‘happy’, because this is all that’s shoved in our faces pretty much all day everyday... - Well I’m here to tell you that it’s okay to go against social media’s norm of never ending weight loss. That It’s okay to want to be more than the smallest version of yourself. LADIES, ITS OKAY to want to get strong, to build muscle, TO TAKE UP ALL THE FREAKING SPACE AND OWNING THE HECK OUT OF IT. - The best version of myself has never been the smallest version of myself. It’s the version that can move over 200kgs with my ass and bust out reps of weighted chin-ups. The version that loves to pursue strength and performance-based goals, and will eat all that complementary bread and order dessert too because i WANT to and i feel great doing it. This version is my favourite version, because my appearance doesn’t dictate my whole life, it’s now simply a by-product of it. And I’ve never been happier.
❌A common error people have when performing the hip thrust is flaring their rib cage. ➡️ Doing this prevents you from keeping a strong core, stable pelvis, and sometimes can result in excessive spinal extension. This means your erectors (muscles of the lower back ) will be doing a large proportion of the work due to the constant spinal flexion and extension rather than the glutes moving the load via hip extension.😩👎🏼 - ✅Instead, before each rep you want to take a nice deep breathe into your abdomen and brace your core in order to create that intra-abdominal pressure. While doing this you want to simultaneously think about pulling your rib cage down towards your pelvis - keeping the pelvis stacked underneath the ribs. Now the Glutes are ready to werk.😈👊🏼 - Wearing @womensbest power seamless sports bra and camo seamless cycling shorts. Shop via the link in my bio.💗 @womensbestwear #womensbest
Here’s another new thing I’ve been doing lately. I do an ascending-descending pyramid as my set/rep structure but the front end is based on going heavy and striving for progressive overload while the back end is based on going lighter and utilizing the mind-muscle connection. This way, you get the best of both worlds. Muscle force (mechanical tension ) is the name of the game with muscle growth, and some people feel they get more activation when going heavy and striving for a personal record, while others feel they get more activation from going lighter and focusing on the squeeze. Well, this way, you don’t have to choose between the two strategies; you use them both. Here’s an example for a woman who can hip thrust 315 lbs. Set 1: 185 lbs x 15 reps Set 2: 225 lbs x 11 reps (PR ) Set 3: 275 lbs x 5 reps Set 4: 155 lbs x 15 reps Set 5: 135 lbs x 20 reps I’ve been doing this lately and my glutes get so pumped and jacked they feel like they can single-handedly take on a Minotaur. You won’t always PR during sets 1-3, but striving for it ensures that you will gain some strength throughout the month. With sets 4 and 5 you can pause for a second at the top if you’d like. #gluteguy #glutelab #thethrustisamust
Viva la thrusta! #Repost @gracekinz_ ・・・ The wonders hip thrusts can do for the booty 😰💗 Thank you @bretcontreras1 for inventing the best exercise ever for growing the glutes. What better way to isolate AND overload on the glutes?! Nada . . . This is before and after doing hip thrusts. Before I would focus on getting my squat and deadlifts up in weight and rarely ever did I do hip thrusts! . . . Once I started doing more glute isolated exercises AND drinking two protein shakes a day I saw a tremendous change in my glutes. . . . If you’re trying to grow your glutes why haven’t you started doing heavy hip thrusts?! I’m telling y’all this is the way to go!! If you haven’t started doing hip thrusts you better start!! . . . #gluteguy #glutelab #thethrustisamust
THE HIP THRUST: COMMON ERRORS & CORRECTIONS❌✅ - Common Errors: ❌Head and torso rocking back (not moving from sternum down ). ❌Chin not tucked (looking upwards ). ❌Bench positioned on-top of shoulder blades (too high ). ❌Feet too close - coming up onto toes. ❌Feet too far away. ❌Hyperextending your spine. ❌Knees caving in. - Corrections: ✅Place bench just below your shoulder blades (your Scaps should be resting ontop ). ✅Shins should be close to vertical at the top of the movement. (Some people feel their glutes more when feet are closer/further away however NOT excessively ). ✅Place bar comfortably between hip and pubic bone. ✅TUCK chin - gaze FORWARDS (you do not need to excessively press your chin down to your chest ). ✅Push through heels, drive the weight up using your Glutes until full hip extension is reached - aim for slight posterior pelvic tilt. SQUEEZE your glutes at the top. ✅Actively push knees OUT the entire time and move from the Sternum down. All in the hips. 🔑 - #thethrustisamust #hipthrust #hipthrustform #formvideo
I feel like a vast majority of people would get the results they so desperately strive for (both performance and physique-wise ) if they cut their volume in half and learned how to ACTUALLY push themselves. - It’s so easy to get caught up with doing too much. Whether it’s too many exercises, too many sets, too much cardio or just too much time spent working out or trying to sweat. Trust me, i get it. My workouts used to be 3 hours per day 7 days a week. I probably did way over 10 exercises each session and a total number of weekly sets I don’t even want to imagine.😂 I wouldn’t feel ‘done’ unless i was literally crippled with exhausted. - Now i rarely do more than 4 exercises per workout or go above 3 sets. And i have been getting the best results i have ever had, not to mention I actually enjoy and look forward to my training because it’s no longer a method of ‘doing as much as physically possible’, but a method of testing the QUALITY of my performance and pushing beyond what i thought i was capable of. Which drives the hell out of me today. 😈 - So what I’m trying to get to is: the greater the volume does not mean the greater the results. We want to be doing the SMALLEST volume possible whilst achieving maximum results. Get rid of this MORE IS BETTER mindset. Focus on a handful of lifts and train with the intention of performing better and getting stronger over time.