great booty burnout or warmup 😜 great way to activate your glutes and to add more 🔥 to your 🍑 add a resistance band. practicing form also plays a huge role in this exercise!
✨ 8-10 reps on each leg
143631 May, 2019
Barbell only leg workout 🔥
Happy Monday!! Hope everyone is having a good week so far 🤗 These are by far some of my favorite barbell exercises 👌🏼you can easily do them with dumbbells or alone 🤷🏽♀️
1️⃣Curtsey lunges- I did 16 total (8 on each leg); 4 sets
2️⃣Double pause squats- 10x4
3️⃣Kneeling hip thrusts- 10x4
4️⃣Glute bridges- 12x4
Don’t forget to save this and add some of these exercises for your next leg day 💛
💊@1upnutrition- “catherine1up” for 💵 off
7365618 June, 2019
It’s Friday my dudes! 😁 .
Nothing much going on in my life rn. Studying as much as I can for this biochem test Monday. .
I haven’t posted a good old fashion booty pic in a while cuz I’m super nervous to take pics in my new gym. But don’t worry! We never neglect legs 🔥 .
No gym no problem 😏 & no equipment needed 🙅🏽♀️
I hope you’re all having a good Sunday and are crushing your New Years resolutions 💪🏼
1️⃣Curtsy Kickbacks: 4x12 each leg
2️⃣Glute bridges: 4x15
3️⃣Frog pumps: 4x15
4️⃣Single leg raises: 4x12 each leg
5️⃣Side lunges: 4x20 alternate sides for each rep
716546 January, 2019
⁉️QUESTION⁉️ Do you prefer more #fitness posts, more #family posts or a mix of both from me?! Comment below ⬇️ ******************
My leg & booty workout that still has me walking like I rode a donkey for 10 hours straight. 🤪 And no, this isn’t particularly difficult, I’ve just been particularly neglectful of #legday for awhile now.
1️⃣ Warm-up: basic squats X 20
2️⃣ Weighted basic squats 3 X 15
3️⃣ Weighted split lunges 2 X 10 each side
4️⃣ Banded Donkey kick/Fire hydrant combo 2 X 10
5️⃣ 2 rounds of: Lying banded glute bridges X 10, glute bridge pulses X 20, banded hip abductors X 10
If you do this routine, please let me know if you think it’s easy, moderate or intense! Just want to know if I’m the only person who could get so profoundly sore from doing it. 😅 Happy weekend, my friends! 💗
1,6298526 January, 2019
Leg day finisher = squats galore 🏋🏼♀️
2 rounds for ya girl:
▫️ 10 air squats
▫️ 15 x 95
▫️ 12 x 115
▫️ 10 x 135
▫️ 6 x 205
▫️ 4 x 225
This kicked my butt 😅 Lately I’ve been ending each session with burn outs to exhaustion and I’m loving it!! Break your plateau and switch up your work outs 🤘🏻 #bootywerk#legday
Quick Booty Circuit on the Bosu. Uneven Sumo Deadlifts, Single Leg Assisted Deadlifts, & Hop Overs. I recommend going pretty heavy on those deads. You can do it!🤜🏽🤛🏽
5-6 Sets, tag a friend & get it.🙋🏽♀️❤️
Leggings: @onnit .
If your gym doesn’t have barbells over 60 lbs (reason number 2 why PF is $10 a month, reason number 1 being they keep the AC at 100° 🌡) two options for hip thrusts are the smith machine and doing them on the leg extension machine as shown here.
Adjust the pad to be lower down than you would for leg extensions and then shimmy on in there 😆
The nice thing about doing them this way is you can adjust the weight easily between sets.
A few cues that may help nail your form - keep the movement from the sternum down (kudos to @bretcontreras1 for that one), no rocking the upper body. Also doing almost the full range of motion to the top but then giving yourself a pause before you do the last portion and squeeze at the top really helps me feel it in my glutes (which is the point) 🍑 and of course, #noeyecontact
These @thexbands on leg day are life 🔥🍑 I dare you to try a resistance band class near you, it’s so much fun and intense. 😩🙌🏽 I’m excited to know @01fitgirl “Booty Band Class” is making a come back 💦💯 get your squad together, order some @thexbands, and get to work 🏋🏽♀️🦵🏽🔥🍑
It’s fucking fridayyyyyy fam! Started off with leg day! I did it, 3 days in a row in the 4am club 😝 feels fucking great! And went 5 days straight! Feeling accomplished af!!
What’s everyone doing this weekend?!
BOOTY-FULL HUMP DAY WORKOUT 🍑🔥
This workout demolished me & had my glutes FEELIN’ 👏🏼 IT 👏🏼 dayyyyyyys later. Issa good one, make sure you like & save it 💁🏼♀️
Prior to jumping right into the GOOD STUFF, take time to warm up & activate your glutes. Glute activation exercises will forever change your life & you’ll wonder who you were on leg day before them! #TRUST
5 sets Back Squat (not shown) - 8-10x
SS - 4x Superset //
8x Elevated Lunge, Pulse (hit those angles & control your form, range = change)
15x KB Pause Deadlift (focus on keeping tension in your posterior chain while emphasizing the stretch through hamstring + glute)
SS - 4x Superset //
10-12x Heavy Squat Jumps (use whatever equipment you can safely jump with - let your leave the ground first & hit the ground first)
20x SUPER BOOTY Glute Bridge (double band this sucker for dat extra bootylicious punch)
*Cardio - 15 min WALK, Incline 10% or higher
Dat’s it, it’s good, now GET TO WERKKK 💪🏼🍑
👉🏼 Being intentional about working on posterior chain training is my JAM, & has done wonders for my strength, performance, posture, and overall athleticism.
👉🏼 Need a program that will change your shape?! Eminence is my 8 week program devoted to building your backside & Fortitude is my NEW 12 week program designed to progressively strengthen your entire body. Both can be found at the link in my bio! 😘
What’s a #humpday without some booty werk?!? Check out my badass client @cherithedogbehaviorist building that booty yesterday in our session! She’s one tough cookie and always loves a challenge! Having my own studio and the freedom of being my own boss means I can cater to my clients’ needs and design programs for their specific goals. I don’t just train bodybuilders, on the contrary, I maybe only coach a handful of competitive athletes throughout the year, a majority of my clientele are looking to improve their health, fitness level, lose or gain weight (the healthy). And all bodies are different, with different starting points, different goals and obstacles. This keeps me sharp and every day is different for me! I genuinely enjoy working with each individual who comes to me to train. I learn just as much from them as they learn from me. Fitness is an amazing industry and I value my career in it, as well as all the amazing people I’ve had the opportunity to meet because of it! Happy Hump Day ya’ll!!! Don’t forget to get your workout in today!!!! #humpday#clients#clientshoutout#slay#wednesday#gofigure#personaltrainer#personaltraining#PTlife#atownmuscle#studio#gym#fitgirls#bootywerk@gofigurelifestyles