#gluteactivation Instagram Photos & Videos

gluteactivation - 60.5k posts

Top Posts

  • 3 exercise ab circuit that is noooOoo jOkE🥵
make sure you SWIPE👉🏼 and of course SAAVE📌 because you don’t wanna miss did one💗
.
30 seconds on, 10 seconds off, doing the circuit 2x is one round! Repeat 3x🤪
.
full circuit👇🏼
🤓bosu crunches
🤓double crunch (each side)
🤓leg raises
.
beeeepboPbooOop legggggoo💪🏼💪🏼
I hope you enjoy!!! have a bomb friday😻 xoxo
.
wearing all @gymshark @gymsharkwomen size small
shoes are @adidas arkyn
  • 3 exercise ab circuit that is noooOoo jOkE🥵
    make sure you SWIPE👉🏼 and of course SAAVE📌 because you don’t wanna miss did one💗
    .
    30 seconds on, 10 seconds off, doing the circuit 2x is one round! Repeat 3x🤪
    .
    full circuit👇🏼
    🤓bosu crunches
    🤓double crunch (each side)
    🤓leg raises
    .
    beeeepboPbooOop legggggoo💪🏼💪🏼
    I hope you enjoy!!! have a bomb friday😻 xoxo
    .
    wearing all @gymshark @gymsharkwomen size small
    shoes are @adidas arkyn
  • 4,588 92 16 August, 2019
  • Buenos días bootys! 🍑✨ espero que hayan empezado su semana con la mejor energía y toda la motivación 💪🏼❤️.
.
Me han estado pidiendo que les comparta una rutina de activación de glúteos para antes de entrenar, así que aquí esta! 🙌🏼🍑✨💪🏼 hacer activación de glúteos antes de entrenarlos es súper recomendable, ya que te ayuda a terminar de calentar adecuadamente, prevenir lesiones y a preparar el músculo que queremos trabajar (en este caso los glúteos), para hacer el máximo esfuerzo y sacar el mayor provecho al entrenamiento 🍑.
.
Puedes realizar estos ejercicios con tu propio peso o con ligas de resistencia como las que yo tengo (por cierto, la marca es @boldtribe 💪🏼), 2 series de cada ejercicio. E incluso si le agregas peso a esta rutina y haces de 4 a 5 series puede servirte Perfecto como rutina de glúteo en casa 🤩🍑✨.
.
1) Sentadilla regular con liga: 12 reps + 12 pulsaciones. 
2) Puente de cadera con abductores: 12 reps + 12 abductores.
3) Patada de glúteo cruzada: 12 reps por pierna. 
4) Abductores de pie con liga: 15 reps por pierna. 
5) Caminata lateral: 12 pasos por lado.
6) Clamshell: 15 reps + 12 tiempos sostenidos.
.
Recuerda darle like a este post y guardarlo para que hagas esta activación en tu próximo día de glúteos 🍑 verás la diferencia! ✨🤩💪🏼 y si estas buscando un plan de entrenamiento o coaching personalizado, puedes revisar toda la información de mis planes en www.theveganbooty.com 💖.
.
Lxs quiero bootys, les mando abrazos grandes grandes y mis mejores vibras. Nos vemos mañana en el canal con nuevo video 🙌🏼✨❤️ y por si se te había olvidado: tu eres únicx, valiosx y suficiente 🙌🏼❤️💖😘
  • Buenos días bootys! 🍑✨ espero que hayan empezado su semana con la mejor energía y toda la motivación 💪🏼❤️.
    .
    Me han estado pidiendo que les comparta una rutina de activación de glúteos para antes de entrenar, así que aquí esta! 🙌🏼🍑✨💪🏼 hacer activación de glúteos antes de entrenarlos es súper recomendable, ya que te ayuda a terminar de calentar adecuadamente, prevenir lesiones y a preparar el músculo que queremos trabajar (en este caso los glúteos), para hacer el máximo esfuerzo y sacar el mayor provecho al entrenamiento 🍑.
    .
    Puedes realizar estos ejercicios con tu propio peso o con ligas de resistencia como las que yo tengo (por cierto, la marca es @boldtribe 💪🏼), 2 series de cada ejercicio. E incluso si le agregas peso a esta rutina y haces de 4 a 5 series puede servirte Perfecto como rutina de glúteo en casa 🤩🍑✨.
    .
    1) Sentadilla regular con liga: 12 reps + 12 pulsaciones.
    2) Puente de cadera con abductores: 12 reps + 12 abductores.
    3) Patada de glúteo cruzada: 12 reps por pierna.
    4) Abductores de pie con liga: 15 reps por pierna.
    5) Caminata lateral: 12 pasos por lado.
    6) Clamshell: 15 reps + 12 tiempos sostenidos.
    .
    Recuerda darle like a este post y guardarlo para que hagas esta activación en tu próximo día de glúteos 🍑 verás la diferencia! ✨🤩💪🏼 y si estas buscando un plan de entrenamiento o coaching personalizado, puedes revisar toda la información de mis planes en www.theveganbooty.com 💖.
    .
    Lxs quiero bootys, les mando abrazos grandes grandes y mis mejores vibras. Nos vemos mañana en el canal con nuevo video 🙌🏼✨❤️ y por si se te había olvidado: tu eres únicx, valiosx y suficiente 🙌🏼❤️💖😘
  • 2,363 73 6 August, 2019
  • Couple of easy fixes for your glute bridge👇
@Regrann from @achievefitnessboston - ARE YOU MAKING THESE GLUTE BRIDGE MISTAKES??
-
What’s up Achievers?! @laurenpak22 here and when we see glute bridges done like this top image we're like 😩😩😩
-
There is so much benefit to a proper glute bridge, but unfortunately the benefits are often lost due to poor form. We're here to fix that today with a few quick corrections!
-
The most common mistakes we see in glute bridges are:
😩Rib cage flare
😩Arched lower back
😩Lack of hip extension
-
What we would like to see instead are:
🤗Rib cage depressed
🤗Neutral spine
🤗Full hip extension
-
In order to get into a proper position, I did two things before bridging up:
1️⃣Fully exhaled to feel my rib cage depress down.
2️⃣Drove my heels hard into the ground to produce full hip extension while maintaining the ribs down position I attained from the exhale.
-
Keeping the ribs-down position as you drive your heels into the ground will help to avoid the third mistake of over-arching the lower back!
-
If you’ve been having trouble with your glute bridges, give this a try and tell us what you think!!
-
Double tap if you found this post helpful, and share with a friend who would appreciate the tips! Until next time, peace, love, and muscles!✌️💙💪
.
.
.
#glutes #glutebridge #gluteworkout #fitness #exercise #workout #fitfam #glutegains #glutesworkout #gluteactivation #lowerbodyworkout #getglutes #workouthelp #workouttips #beginnerworkout
  • Couple of easy fixes for your glute bridge👇
    @Regrann from @achievefitnessboston - ARE YOU MAKING THESE GLUTE BRIDGE MISTAKES??
    -
    What’s up Achievers?! @laurenpak22 here and when we see glute bridges done like this top image we're like 😩😩😩
    -
    There is so much benefit to a proper glute bridge, but unfortunately the benefits are often lost due to poor form. We're here to fix that today with a few quick corrections!
    -
    The most common mistakes we see in glute bridges are:
    😩Rib cage flare
    😩Arched lower back
    😩Lack of hip extension
    -
    What we would like to see instead are:
    🤗Rib cage depressed
    🤗Neutral spine
    🤗Full hip extension
    -
    In order to get into a proper position, I did two things before bridging up:
    1️⃣Fully exhaled to feel my rib cage depress down.
    2️⃣Drove my heels hard into the ground to produce full hip extension while maintaining the ribs down position I attained from the exhale.
    -
    Keeping the ribs-down position as you drive your heels into the ground will help to avoid the third mistake of over-arching the lower back!
    -
    If you’ve been having trouble with your glute bridges, give this a try and tell us what you think!!
    -
    Double tap if you found this post helpful, and share with a friend who would appreciate the tips! Until next time, peace, love, and muscles!✌️💙💪
    .
    .
    .
    #glutes #glutebridge #gluteworkout #fitness #exercise #workout #fitfam #glutegains #glutesworkout #gluteactivation #lowerbodyworkout #getglutes #workouthelp #workouttips #beginnerworkout
  • 2,052 12 8 August, 2019
  • We are more than halfway through 2019 and I gotta say it’s kinda scary how fast these past few months have gone by.

If I’m being frank these have been some challenging months for me mentally. Nonetheless, I’m extremely grateful because I believe you can still turn hardships into something positive. Such as, focusing on what it’s taught you, how it’s made you stronger, and what you need to adjust accordingly in the future. Its part of the human experience. What I think is even more beautiful is that nobody is going through it alone.

We all want to be our best and no one gets there without making some mistakes. My point in sharing this with you all is that I’m actually going to make my vision board for 2019 now.

I slacked and didn’t do it this year thinking it wouldn’t have an affect on me....It’s insane how much power there is in literally just visualizing your goals. They feel less like a dream and more like a reality.

If you don’t know about vision boards I highly encourage you to do some research! Essentially you’re kinda putting together pictures/words that are motivating, resemble your goals, and help you visualize where you want to be a year from now (or less in this instance). It’s never too late to implement changes. Don’t wait for the year to be over to turn things around. Start now! Wishing you all the best ALWAYS.
#tb
pc: @renzopin
  • We are more than halfway through 2019 and I gotta say it’s kinda scary how fast these past few months have gone by.

    If I’m being frank these have been some challenging months for me mentally. Nonetheless, I’m extremely grateful because I believe you can still turn hardships into something positive. Such as, focusing on what it’s taught you, how it’s made you stronger, and what you need to adjust accordingly in the future. Its part of the human experience. What I think is even more beautiful is that nobody is going through it alone.

    We all want to be our best and no one gets there without making some mistakes. My point in sharing this with you all is that I’m actually going to make my vision board for 2019 now.

    I slacked and didn’t do it this year thinking it wouldn’t have an affect on me....It’s insane how much power there is in literally just visualizing your goals. They feel less like a dream and more like a reality.

    If you don’t know about vision boards I highly encourage you to do some research! Essentially you’re kinda putting together pictures/words that are motivating, resemble your goals, and help you visualize where you want to be a year from now (or less in this instance). It’s never too late to implement changes. Don’t wait for the year to be over to turn things around. Start now! Wishing you all the best ALWAYS.
    #tb
    pc: @renzopin
  • 1,700 47 23 July, 2019
  • LEG + GLUTE WORKOUT!!!
preggy mode 😎💪🏽🔥
and can i just say, this was a BURNER! i haven’t had this massive of a pump in a hotttt minuteeee!!! 💪🏽😤
_
so double tap to support and show love && don’t forget to save this workout for later! 💛👊🏽
_
i started with a 10 minute incline walk, and some static + dynamic stretches. 
1️⃣ 3 sets of 10 banded plate squats, into 10 banded squat walks + leg abductions and kickbacks. 
do all exercises back to back, with very little rest. this is acting more as a warm up, but let me say, this gets your legs + glutes FIRED UP!! 👏🏽👏🏽👏🏽
i implemented this because i wanted to be SURE i was warm and ready to squat (taking extra precautions being preggo now 😉) but i ended up LOVING IT! i was so pumped + warm and ready to hit the weights. a powerful warm up!! 2️⃣ 3x8 barbell squats
DO EXERCISES 3+4 DIRECTLY AFTER EACH OTHER NO REST
3️⃣ 4x10 weighted bulgarian split squats *each leg*
4️⃣ 4x10 bulgarian split squats
*each leg*
5️⃣ 3x10 deadlifts
6️⃣ 3x10 weighted dumbbell hip thrusts straight into 10 non weighted hip thrusts
_
and that’s the end of this killerrrr lower body day!! 🔥💪🏽
hope you all have an amazing #monday 💛
_
stay strong & beautiful ✨
wearing @gymshark
  • LEG + GLUTE WORKOUT!!!
    preggy mode 😎💪🏽🔥
    and can i just say, this was a BURNER! i haven’t had this massive of a pump in a hotttt minuteeee!!! 💪🏽😤
    _
    so double tap to support and show love && don’t forget to save this workout for later! 💛👊🏽
    _
    i started with a 10 minute incline walk, and some static + dynamic stretches.
    1️⃣ 3 sets of 10 banded plate squats, into 10 banded squat walks + leg abductions and kickbacks.
    do all exercises back to back, with very little rest. this is acting more as a warm up, but let me say, this gets your legs + glutes FIRED UP!! 👏🏽👏🏽👏🏽
    i implemented this because i wanted to be SURE i was warm and ready to squat (taking extra precautions being preggo now 😉) but i ended up LOVING IT! i was so pumped + warm and ready to hit the weights. a powerful warm up!! 2️⃣ 3x8 barbell squats
    DO EXERCISES 3+4 DIRECTLY AFTER EACH OTHER NO REST
    3️⃣ 4x10 weighted bulgarian split squats *each leg*
    4️⃣ 4x10 bulgarian split squats
    *each leg*
    5️⃣ 3x10 deadlifts
    6️⃣ 3x10 weighted dumbbell hip thrusts straight into 10 non weighted hip thrusts
    _
    and that’s the end of this killerrrr lower body day!! 🔥💪🏽
    hope you all have an amazing #monday 💛
    _
    stay strong & beautiful ✨
    wearing @gymshark
  • 12,327 269 8 July, 2019
  • Hey everyone,
so if you saw my story from the other day. These past few weeks have been rough hitting the gym. I was losing motivation for a bit and kept dealing with negative people. My friends have stood up for me against men being rude and especially this day I really had it! These two men behind me the entire time were talking shit It was just so hard for me to workout. I ignored their rude comments towards me and confronted them when i had too. I just laughed after because I was still getting my workout in while they were just talking shit. Sometimes people don’t see that their words can have an effect on others. So please keep your negative thoughts and comments to yourself. Fix yourself before you judge and talk about others. Ladies stand up for yourself always in any situation 💪🏻 Save this killer leg day workout 🏋🏻‍♀️ and share this post with a friend who needs to hear this !! -
-
Exercises:
1- Squats 1 x 15, 4 x 12
2-Romanian Deadlifts 4 x 12
3-Jump Squats 4 x 12
-
-
Working towards my goals one day at a time🔥 stay motivated and stay strong my loves 🔥🏋🏻‍♀️ Also check my post out from yesterday and show some love ❤️
  • Hey everyone,
    so if you saw my story from the other day. These past few weeks have been rough hitting the gym. I was losing motivation for a bit and kept dealing with negative people. My friends have stood up for me against men being rude and especially this day I really had it! These two men behind me the entire time were talking shit It was just so hard for me to workout. I ignored their rude comments towards me and confronted them when i had too. I just laughed after because I was still getting my workout in while they were just talking shit. Sometimes people don’t see that their words can have an effect on others. So please keep your negative thoughts and comments to yourself. Fix yourself before you judge and talk about others. Ladies stand up for yourself always in any situation 💪🏻 Save this killer leg day workout 🏋🏻‍♀️ and share this post with a friend who needs to hear this !! -
    -
    Exercises:
    1- Squats 1 x 15, 4 x 12
    2-Romanian Deadlifts 4 x 12
    3-Jump Squats 4 x 12
    -
    -
    Working towards my goals one day at a time🔥 stay motivated and stay strong my loves 🔥🏋🏻‍♀️ Also check my post out from yesterday and show some love ❤️
  • 1,268 106 10 August, 2019
  • 🍑 GLUTE ACTIVATION 🍑
•
“What is glute activation?”
~ glute activation is loosening up tight muscles to get them activated before you use them during leg days.
“What’s the point of it?”
~ if you’re wanting to do a more glute focused workout, activating your glutes beforehand will really make sure your glute muscles are taking over during the workout to really get them workin.
“Why should I do it?”
~ if you’re having trouble with other muscle groups taking over your glute workouts, (quads/hammies), activating your glutes will help stop that!!
•
Here is my leg day warmup / glute activation exercises that I do before EVERY leg day ✨Don’t forget to LIKE so my posts keep coming on your feed, SAVE to try out later, and SHARE with your workout buddies 💦💦💦
  • 🍑 GLUTE ACTIVATION 🍑

    “What is glute activation?”
    ~ glute activation is loosening up tight muscles to get them activated before you use them during leg days.
    “What’s the point of it?”
    ~ if you’re wanting to do a more glute focused workout, activating your glutes beforehand will really make sure your glute muscles are taking over during the workout to really get them workin.
    “Why should I do it?”
    ~ if you’re having trouble with other muscle groups taking over your glute workouts, (quads/hammies), activating your glutes will help stop that!!

    Here is my leg day warmup / glute activation exercises that I do before EVERY leg day ✨Don’t forget to LIKE so my posts keep coming on your feed, SAVE to try out later, and SHARE with your workout buddies 💦💦💦
  • 1,018 26 17 August, 2019

Latest Instagram Posts

  • #regram from @maria_porto 
Why you should own a resistance band?
I’m going to go out on a limb and say that if you only ever purchase one piece of exercise equipment, it should be a resistance band.
Why? Resistance bands work similarly to free weights, but there are a few key differences. Like dumbbells, barbells or any other free weights, resistance bands provide external resistance that muscles have to work against.
When you’re pushing against a resistance band during an exercise, your muscles have to engage to fight the tension.
The biggest difference, though, is that resistance bands do not rely on gravity the way free weights do. Instead, you’re working against the band force meaning that you’re working against resistance throughout the entire range of an exercise and not just during the portion where you’re moving against gravity.
Some exercises that you can do using this piece:
- warm-ups before an exercise known as #gluteactivation - banded glute bridges
- banded hip thrusts - banded standing glute kickbacks
- banded frog pumps
- banded reverse hypers - banded seat or lying hip abductions
- banded squats in all its variations 
For your reference, I invite you to  scroll some of my #fitnessvids  previously published featuring these exercises and movements.However over the next days I’ll make new videos sampling these movements that can be done at home or wherever you are, holidays at the beach, by the pool or simply at a living room or a garden as there’s no need of other equipment.
The exercises described above are mostly focused on the glute area, but these aren’t all you can do with a resistance band or #gluteband 😊
More to come!!! 👉🏼 should you are a beginner, @gluteband has a range of resistance bands (pack of two) with a lower intensity. These are the GluteBand Pro.Then, with a stronger intensity, there is the GluteBand Strong for more advanced users.Last but not the least, the brand has also another very versatile product, the Glutesliders. There’s also a video with a sampling of one of the ways you can use it. More to come too about this product 👌🏼 👉🏼 make sure you use code mariafitgear at @gluteband to get a discount on any purchase.
  • #regram from @maria_porto
    Why you should own a resistance band?
    I’m going to go out on a limb and say that if you only ever purchase one piece of exercise equipment, it should be a resistance band.
    Why? Resistance bands work similarly to free weights, but there are a few key differences. Like dumbbells, barbells or any other free weights, resistance bands provide external resistance that muscles have to work against.
    When you’re pushing against a resistance band during an exercise, your muscles have to engage to fight the tension.
    The biggest difference, though, is that resistance bands do not rely on gravity the way free weights do. Instead, you’re working against the band force meaning that you’re working against resistance throughout the entire range of an exercise and not just during the portion where you’re moving against gravity.
    Some exercises that you can do using this piece:
    - warm-ups before an exercise known as #gluteactivation - banded glute bridges
    - banded hip thrusts - banded standing glute kickbacks
    - banded frog pumps
    - banded reverse hypers - banded seat or lying hip abductions
    - banded squats in all its variations
    For your reference, I invite you to scroll some of my #fitnessvids previously published featuring these exercises and movements.However over the next days I’ll make new videos sampling these movements that can be done at home or wherever you are, holidays at the beach, by the pool or simply at a living room or a garden as there’s no need of other equipment.
    The exercises described above are mostly focused on the glute area, but these aren’t all you can do with a resistance band or #gluteband 😊
    More to come!!! 👉🏼 should you are a beginner, @gluteband has a range of resistance bands (pack of two) with a lower intensity. These are the GluteBand Pro.Then, with a stronger intensity, there is the GluteBand Strong for more advanced users.Last but not the least, the brand has also another very versatile product, the Glutesliders. There’s also a video with a sampling of one of the ways you can use it. More to come too about this product 👌🏼 👉🏼 make sure you use code mariafitgear at @gluteband to get a discount on any purchase.
  • 33 0 7 hours ago
  • Absolutely LOVE this glute activation walk through from @meggangrubb in her latest YouTube video 🙌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Link in bio for all guides and products 🔗
#teamb_nd #gluteactivation #legday
  • Absolutely LOVE this glute activation walk through from @meggangrubb in her latest YouTube video 🙌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Link in bio for all guides and products 🔗
    #teamb_nd #gluteactivation #legday
  • 768 3 8 hours ago
  • SWIPE ⬅️ for full workout & SAVE!

Get those glutes fired up before your next Leg/Glute workout 🍑🔥 with this great routine by @paisleyfitness You won’t believe the difference it makes! 🤯

1️⃣ Straight Leg Kickbacks
2️⃣ Straight Leg Pulses
3️⃣ Crossover Kickbacks
4️⃣ Side Kicks
5️⃣ Donkey Kickbacks
6️⃣ Glute Bridge Abduction
7️⃣ Held Tension Abduction
8️⃣ Single Leg Glute Bridge

AMRAP = As Many Reps As Possible

Do each exercise for AMRAP and complete 2-3 rounds. If you have a weaker side then start with that side, count your reps and match that number on your stronger side... this should help even things out. Enjoy guys!! .
.
Credit: @paisleyfitness .
.
#gluteactivation #gluteworkout #bandworkout #bootyworkout #workout #workoutvideo
  • SWIPE ⬅️ for full workout & SAVE!

    Get those glutes fired up before your next Leg/Glute workout 🍑🔥 with this great routine by @paisleyfitness You won’t believe the difference it makes! 🤯

    1️⃣ Straight Leg Kickbacks
    2️⃣ Straight Leg Pulses
    3️⃣ Crossover Kickbacks
    4️⃣ Side Kicks
    5️⃣ Donkey Kickbacks
    6️⃣ Glute Bridge Abduction
    7️⃣ Held Tension Abduction
    8️⃣ Single Leg Glute Bridge

    AMRAP = As Many Reps As Possible

    Do each exercise for AMRAP and complete 2-3 rounds. If you have a weaker side then start with that side, count your reps and match that number on your stronger side... this should help even things out. Enjoy guys!! .
    .
    Credit: @paisleyfitness .
    .
    #gluteactivation #gluteworkout #bandworkout #bootyworkout #workout #workoutvideo
  • 11 1 8 hours ago
  • currently wrapped up in bed ready to watch netflix. Yes, I absolutely love the gym and that is the main reason I continue to go most days, but it’s so important to realise that it can’t always be your top priority. I have a fulltime job & am not a superhuman - there are going to be days I just can’t make it to the gym & be like meehhhh, days when I want to do other things rather than picking up heavy things 🏋🏼‍♀️ AND THATS  O K A Y
By saying you can’t go to the gym today you’re saying it’s not a priority today & whatever else you’re doing is - whether it’s sleep, seeing friends, spending time with family or just watching Netflix for a whole day because god knows we all do that sometimes. I know that people usually use this priorities saying to say that you should put it before everything else but honestly you can’t do that everyday. There are times for discipline but there are also times for living your life. It’s  O K A Y  if the gym is not your main priority every day - it’s not mine! It’s not any of the people’s who I find inspiring on social media. We’re all normal people, with normal lives, normal commitments, doing normal things. Fitness should add to your life & and not take away from it. So please please please go out to lunch with your friends, finish your daily to do list without stressing about not making it to the gym, go on a day trip which means that you wouldn’t be anywhere near a gym, spend time with your family & eat as many slices of cake as you feel the need to. As long as you start to workout again. The gym will always be there when you come back but the invaluable memories won’t. 
Don’t get me wrong, I  L O V E  the gym and some days it’s all I want to do, but some days it’s not, and that’s  O K A Y. 
PS. Abs slowly dissapearing due to the above reasons pls return if found 🙂
  • currently wrapped up in bed ready to watch netflix. Yes, I absolutely love the gym and that is the main reason I continue to go most days, but it’s so important to realise that it can’t always be your top priority. I have a fulltime job & am not a superhuman - there are going to be days I just can’t make it to the gym & be like meehhhh, days when I want to do other things rather than picking up heavy things 🏋🏼‍♀️ AND THATS O K A Y
    By saying you can’t go to the gym today you’re saying it’s not a priority today & whatever else you’re doing is - whether it’s sleep, seeing friends, spending time with family or just watching Netflix for a whole day because god knows we all do that sometimes. I know that people usually use this priorities saying to say that you should put it before everything else but honestly you can’t do that everyday. There are times for discipline but there are also times for living your life. It’s O K A Y if the gym is not your main priority every day - it’s not mine! It’s not any of the people’s who I find inspiring on social media. We’re all normal people, with normal lives, normal commitments, doing normal things. Fitness should add to your life & and not take away from it. So please please please go out to lunch with your friends, finish your daily to do list without stressing about not making it to the gym, go on a day trip which means that you wouldn’t be anywhere near a gym, spend time with your family & eat as many slices of cake as you feel the need to. As long as you start to workout again. The gym will always be there when you come back but the invaluable memories won’t.
    Don’t get me wrong, I L O V E the gym and some days it’s all I want to do, but some days it’s not, and that’s O K A Y.
    PS. Abs slowly dissapearing due to the above reasons pls return if found 🙂
  • 163 9 8 hours ago
  • 🍑LEG MONDAY🍑 I am back with regularly scheduled videos! Tag a friend and get those leg gains💪🏼⁣⁣⁣
⁣⁣⁣
SO, this was probably my longest time with not working out with my normal schedule. We were gone a total of a month this summer (traveling is hard on me physically) lots business wise, and bad anxiety made working out.... not easy. Back years ago i would never think to skip the gym that much. I guess I’m trying to say is, it’s okay. My really bad anxiety was probably stemmed from so much going on and no breaks. Just give your body the time it needs. I’m not where i want to be but we have all the time to get there ❤️ Love you babes and i can’t thank you enough for all you do for me! Also, my girls on @suziebfashion page are amazing and thank you for interacting with me and following my journey!⁣⁣⁣
⁣⁣⁣
My NEW NEON bands are here and all my bands are available in the link in my bio! #legworkout #legday #legdayworkouts #legdaymotivation #workoutmotivation #gluteworkout #gluteactivation  #squatworkout
  • 🍑LEG MONDAY🍑 I am back with regularly scheduled videos! Tag a friend and get those leg gains💪🏼⁣⁣⁣
    ⁣⁣⁣
    SO, this was probably my longest time with not working out with my normal schedule. We were gone a total of a month this summer (traveling is hard on me physically) lots business wise, and bad anxiety made working out.... not easy. Back years ago i would never think to skip the gym that much. I guess I’m trying to say is, it’s okay. My really bad anxiety was probably stemmed from so much going on and no breaks. Just give your body the time it needs. I’m not where i want to be but we have all the time to get there ❤️ Love you babes and i can’t thank you enough for all you do for me! Also, my girls on @suziebfashion page are amazing and thank you for interacting with me and following my journey!⁣⁣⁣
    ⁣⁣⁣
    My NEW NEON bands are here and all my bands are available in the link in my bio! #legworkout #legday #legdayworkouts #legdaymotivation #workoutmotivation #gluteworkout #gluteactivation #squatworkout
  • 6,321 150 9 hours ago
  • Why you should own a resistance band?
I’m going to go out on a limb and say that if you only ever purchase one piece of exercise equipment, it should be a resistance band.
Why?
Resistance bands work similarly to free weights, but there are a few key differences. Like dumbbells, barbells or any other free weights, resistance bands provide external resistance that muscles have to work against.
When you’re pushing against a resistance band during an exercise, your muscles have to engage to fight the tension.
The biggest difference, though, is that resistance bands do not rely on gravity the way free weights do. Instead, you’re working against the band force meaning that you’re working against resistance throughout the entire range of an exercise and not just during the portion where you’re moving against gravity.

Some exercises that you can do using this piece:
- warm-ups before an exercise known as #gluteactivation - banded glute bridges
- banded hip thrusts - banded standing glute kickbacks
- banded frog pumps
- banded reverse hypers - banded seat or lying hip abductions
- banded squats in all its variations 
For your reference, I invite you to  scroll some of my #fitnessvids  previously published featuring these exercises and movements.

However over the next days I’ll make new videos sampling these movements that can be done at home or wherever you are, holidays at the beach, by the pool or simply at a living room or a garden as there’s no need of other equipment.

The exercises described above are mostly focused on the glute area, but these aren’t all you can do with a resistance band or #gluteband 😊

More to come!!! 👉🏼 should you are a beginner, @gluteband has a range of resistance bands (pack of two) with a lower intensity. These are the GluteBand Pro.
Then, with a stronger intensity, there is the GluteBand Strong for more advanced users.
Last but not the least, the brand has also another very versatile product, the Glutesliders. 
There’s also a video with a sampling of one of the ways you can use it. More to come too about this product 👌🏼 .
.
.
. 👉🏼👉🏼 make sure you use code mariafitgear at @gluteband to get a discount on any purchase.
  • Why you should own a resistance band?
    I’m going to go out on a limb and say that if you only ever purchase one piece of exercise equipment, it should be a resistance band.
    Why?
    Resistance bands work similarly to free weights, but there are a few key differences. Like dumbbells, barbells or any other free weights, resistance bands provide external resistance that muscles have to work against.
    When you’re pushing against a resistance band during an exercise, your muscles have to engage to fight the tension.
    The biggest difference, though, is that resistance bands do not rely on gravity the way free weights do. Instead, you’re working against the band force meaning that you’re working against resistance throughout the entire range of an exercise and not just during the portion where you’re moving against gravity.

    Some exercises that you can do using this piece:
    - warm-ups before an exercise known as #gluteactivation - banded glute bridges
    - banded hip thrusts - banded standing glute kickbacks
    - banded frog pumps
    - banded reverse hypers - banded seat or lying hip abductions
    - banded squats in all its variations
    For your reference, I invite you to scroll some of my #fitnessvids previously published featuring these exercises and movements.

    However over the next days I’ll make new videos sampling these movements that can be done at home or wherever you are, holidays at the beach, by the pool or simply at a living room or a garden as there’s no need of other equipment.

    The exercises described above are mostly focused on the glute area, but these aren’t all you can do with a resistance band or #gluteband 😊

    More to come!!! 👉🏼 should you are a beginner, @gluteband has a range of resistance bands (pack of two) with a lower intensity. These are the GluteBand Pro.
    Then, with a stronger intensity, there is the GluteBand Strong for more advanced users.
    Last but not the least, the brand has also another very versatile product, the Glutesliders.
    There’s also a video with a sampling of one of the ways you can use it. More to come too about this product 👌🏼 .
    .
    .
    . 👉🏼👉🏼 make sure you use code mariafitgear at @gluteband to get a discount on any purchase.
  • 17 4 9 hours ago
  • Excise the bootleg home video 😏 (but how cute are my babies??🐾)
.
Starting my second challenge today with @anita_herbert ❣️ Last challenge I did STRICTLY for weight loss but I found my booty has lifted & grown considerably in the last 6 weeks.🍑 *bonus outcome*
.............................................
So what’s changed? Bc honestly I’ve been working on it for several years & was super surprised to notice more of a change in such a short period of time.🧐 I’m 100% certain that it’s from ... 1. Glute activation prior to each leg day.🏋🏽‍♀️
2. Concentrating on mind-muscle connection and tempo. 🤓
..................……………...............
Using my @profitnesssure bands bc they’re strong, don’t bend/curl, don’t break and come in 4 strengths🥳 (TARYN gets you 20% off). ................................................
Here are some of my favorite activations. A few notes...
👉🏼I like to incorporate the bands at all heights if possible (swipe)
👉🏼Really SQUEEZE your glute. If you don’t feel it then switch positioning until you do
👉🏼AIM for 3 sets of 20-30 reps (I did less here for 📹 purposes)
.................................................
I warmed up doing these at the gym prior to my lift. First lift was banded hip thrusts with a 3 sec hold. Let me tell you the burn was unreal🔥 & that also tells me the muscle was working and being challenged... 👌🏽
Incorporate some of these into your next 🍑 day. Lmk if you notice a difference! .................................................
Bands @profitnesssure 
Leggings @celestialbodiez 
Happy Monday!! 💕💕
  • Excise the bootleg home video 😏 (but how cute are my babies??🐾)
    .
    Starting my second challenge today with @anita_herbert ❣️ Last challenge I did STRICTLY for weight loss but I found my booty has lifted & grown considerably in the last 6 weeks.🍑 *bonus outcome*
    .............................................
    So what’s changed? Bc honestly I’ve been working on it for several years & was super surprised to notice more of a change in such a short period of time.🧐 I’m 100% certain that it’s from ... 1. Glute activation prior to each leg day.🏋🏽‍♀️
    2. Concentrating on mind-muscle connection and tempo. 🤓
    ..................……………...............
    Using my @profitnesssure bands bc they’re strong, don’t bend/curl, don’t break and come in 4 strengths🥳 (TARYN gets you 20% off). ................................................
    Here are some of my favorite activations. A few notes...
    👉🏼I like to incorporate the bands at all heights if possible (swipe)
    👉🏼Really SQUEEZE your glute. If you don’t feel it then switch positioning until you do
    👉🏼AIM for 3 sets of 20-30 reps (I did less here for 📹 purposes)
    .................................................
    I warmed up doing these at the gym prior to my lift. First lift was banded hip thrusts with a 3 sec hold. Let me tell you the burn was unreal🔥 & that also tells me the muscle was working and being challenged... 👌🏽
    Incorporate some of these into your next 🍑 day. Lmk if you notice a difference! .................................................
    Bands @profitnesssure
    Leggings @celestialbodiez
    Happy Monday!! 💕💕
  • 153 14 10 hours ago
  • Glute Activation - Don't Waste Your Time

I'm sure you've all heard about Glue "Activation", but what does it really mean? What is it supposed to do? And should you even bother? Driiven family and guest blogger @eric.soko.dpt  Eric Sokolowski, DPT, gives you the facts. 
Link in bio^^
  • Glute Activation - Don't Waste Your Time

    I'm sure you've all heard about Glue "Activation", but what does it really mean? What is it supposed to do? And should you even bother? Driiven family and guest blogger @eric.soko.dpt Eric Sokolowski, DPT, gives you the facts.
    Link in bio^^
  • 11 1 10 hours ago
  • Recently I’ve started including glute finishers at the end of my lower body days and It feels so good but so painful (good painful)😭! Perform each exercise for 30 seconds, no rest in between exercises and do 3 sets in total and thank me later 😛 
1️⃣Banded Crab Walk (torso forward lean) 
2️⃣Banded Hip Thrust 
3️⃣Banded Glute Bridge 
4️⃣Bent Over Banded Kickbacks (single leg, then swap)
  • Recently I’ve started including glute finishers at the end of my lower body days and It feels so good but so painful (good painful)😭! Perform each exercise for 30 seconds, no rest in between exercises and do 3 sets in total and thank me later 😛
    1️⃣Banded Crab Walk (torso forward lean)
    2️⃣Banded Hip Thrust
    3️⃣Banded Glute Bridge
    4️⃣Bent Over Banded Kickbacks (single leg, then swap)
  • 80 17 10 hours ago
  • best way to start your monday is with an ab circuit duhhhh🦋💪🏼
swiiperooski👉🏼 + SAVE📌 this guy and try it outttt💞
.
repeat each superset 3x for the complete lil workout!!
first circuit is inspired by @oliviaostrom_ and let me just say she k owns what she’s doing because my abs hurt for 2 days after this🔥
.
🌟superset 1🌟
💞15 extension to crunch
💞15 single leg raises
🌟superset 2🌟
💞15 dead bug
💞15 ball pass
.
enjoyy & happi monday xoxo
.
wearing all @gymshark @gymsharkwomen size small
  • best way to start your monday is with an ab circuit duhhhh🦋💪🏼
    swiiperooski👉🏼 + SAVE📌 this guy and try it outttt💞
    .
    repeat each superset 3x for the complete lil workout!!
    first circuit is inspired by @oliviaostrom_ and let me just say she k owns what she’s doing because my abs hurt for 2 days after this🔥
    .
    🌟superset 1🌟
    💞15 extension to crunch
    💞15 single leg raises
    🌟superset 2🌟
    💞15 dead bug
    💞15 ball pass
    .
    enjoyy & happi monday xoxo
    .
    wearing all @gymshark @gymsharkwomen size small
  • 2,604 60 11 hours ago
  • Sitting...what's the problem with sitting? 
Do you sit for a living? After work, do you sit in your car in traffic then sit in front of the tv? 
Do you also happen to have one or more of the following issues?: headaches, neck pain sometimes even torticollis (can't turn your head), jaw pain, clench your teeth while sleeping, shoulder problems, low back pain, sciatica...I could go on for days!
Yes posture while sitting is one thing to consider but not the only one.
Your body was designed to stand and move NOT sit for extended periods of time! Which means that when we sit a lot, our body thinks we are INJURED and shuts off our glutes (butt muscles) to protect them from further "damage". So when you start to walk after sitting for so long, other muscles take over the job of your glutes. If it's the hamstrings then you can easily get low back pain. But it can also be your jaw! "But Emilie, I go to the gym and do tons of squats, lunges and band walks to make sure my glutes are active!" Great....but if you don't turn them on properly, all you are doing is exercising the muscles that have taken over. Ever seen someone clench their teeth while squatting? That's what I'm talking about here! 
So how do I turn them on? Just gently rub the back of your skull at the edge of your neck as well as your jaw bone right under your ears. And voila, your glutes are on! (Check out my story to see what I mean)
📸 by @henrihadida

#glutes #gluteactivation #rpr #beactivated #douglasheelbeactivated #painintheneck #sitting #sittingisthenewsmoking
  • Sitting...what's the problem with sitting?
    Do you sit for a living? After work, do you sit in your car in traffic then sit in front of the tv?
    Do you also happen to have one or more of the following issues?: headaches, neck pain sometimes even torticollis (can't turn your head), jaw pain, clench your teeth while sleeping, shoulder problems, low back pain, sciatica...I could go on for days!
    Yes posture while sitting is one thing to consider but not the only one.
    Your body was designed to stand and move NOT sit for extended periods of time! Which means that when we sit a lot, our body thinks we are INJURED and shuts off our glutes (butt muscles) to protect them from further "damage". So when you start to walk after sitting for so long, other muscles take over the job of your glutes. If it's the hamstrings then you can easily get low back pain. But it can also be your jaw! "But Emilie, I go to the gym and do tons of squats, lunges and band walks to make sure my glutes are active!" Great....but if you don't turn them on properly, all you are doing is exercising the muscles that have taken over. Ever seen someone clench their teeth while squatting? That's what I'm talking about here!
    So how do I turn them on? Just gently rub the back of your skull at the edge of your neck as well as your jaw bone right under your ears. And voila, your glutes are on! (Check out my story to see what I mean)
    📸 by @henrihadida

    #glutes #gluteactivation #rpr #beactivated #douglasheelbeactivated #painintheneck #sitting #sittingisthenewsmoking
  • 4 2 11 hours ago
  • 🍑GLUTE ACTIVATION/LEG DAY WARMUP🍑 (no dogs were injured during this video😉)⁣
⁣
Most people’s glutes remain inactive, which can mean that the muscles there are weak and not relied on as much as they should be during a leg day, this is why it’s soooo important to do glute activation exercises before any leg day to get your glutes fired up🔥 By doing glute activation exercises you’re creating a mind to muscle connection so that when you’re weightlifting afterwards your focus will be on making sure that your glutes are engaged in every exercise⚡️⁣
⁣
WARMUP⁣
👇🏻👇🏻👇🏻⁣
15 seconds rest between each exercise⁣ ⁣
🍑5 minute incline walk on treadmill ⁣
🍑3x15 (each leg) banded donkey kicks⁣
🍑3x15 banded glute bridges ⁣
🍑3x20 side-to-side squats ⁣
⁣
My resistance band was literally like £5 off eBay if you’re wanting to start training properly I would really recommend getting one!! ⁣
⁣
Song🎶: Ransom - Lil Tecca
  • 🍑GLUTE ACTIVATION/LEG DAY WARMUP🍑 (no dogs were injured during this video😉)⁣

    Most people’s glutes remain inactive, which can mean that the muscles there are weak and not relied on as much as they should be during a leg day, this is why it’s soooo important to do glute activation exercises before any leg day to get your glutes fired up🔥 By doing glute activation exercises you’re creating a mind to muscle connection so that when you’re weightlifting afterwards your focus will be on making sure that your glutes are engaged in every exercise⚡️⁣

    WARMUP⁣
    👇🏻👇🏻👇🏻⁣
    15 seconds rest between each exercise⁣ ⁣
    🍑5 minute incline walk on treadmill ⁣
    🍑3x15 (each leg) banded donkey kicks⁣
    🍑3x15 banded glute bridges ⁣
    🍑3x20 side-to-side squats ⁣

    My resistance band was literally like £5 off eBay if you’re wanting to start training properly I would really recommend getting one!! ⁣

    Song🎶: Ransom - Lil Tecca
  • 105 7 12 hours ago
  • We know that for a lot of our followers a new school year means returning to routines. This is a great season to hit the refresh button and develop a new and consistent exercise routine. Outer Peace Fitness exists to bring you efficient and effective workouts that you can do from almost anywhere. Try our program for two weeks for free (link in profile). In the meantime, grab a resistance band and give this Glute activation circuit a try. This is a great circuit to do before a leg day or before you head out on a run. The 2nd and 3rd video show the difference in range of motion you can get with different resistance levels. Give it a try and let us know what you think. @fitsimplify
  • We know that for a lot of our followers a new school year means returning to routines. This is a great season to hit the refresh button and develop a new and consistent exercise routine. Outer Peace Fitness exists to bring you efficient and effective workouts that you can do from almost anywhere. Try our program for two weeks for free (link in profile). In the meantime, grab a resistance band and give this Glute activation circuit a try. This is a great circuit to do before a leg day or before you head out on a run. The 2nd and 3rd video show the difference in range of motion you can get with different resistance levels. Give it a try and let us know what you think. @fitsimplify
  • 22 1 12 hours ago
  • BUILD THE 🍑
-
When you have strong glute muscles, everything seems to be peachy 👌🏻 (see what I did there? 😏)
-
However, having lower body/lower back issues is not peachy.
-
In short, you probably have weak glutes.
-
A Physioband or Theraband is a great tool to force more recruitment of the glutes during simple movements like the videos above.
-
The stronger your glutes are, the less likely you are to get injured and the more likely you are to look good and feel good in your clothes. 👌🏻
-
You can buy a band for less than $10 and BOOM! 💣💥 You now have the at-home ability to get some good work in at home and before workouts!
-
1) Banded Zig-Zag Monster Walk
2) Banded Side-Plank Clamshell
3) Banded Fire-hydrant
4) Banded Goblet Squat w/ Tempo
-
Thanks for the awesome 🎥 @coach_mariebd 🙌🏻
-
  • BUILD THE 🍑
    -
    When you have strong glute muscles, everything seems to be peachy 👌🏻 (see what I did there? 😏)
    -
    However, having lower body/lower back issues is not peachy.
    -
    In short, you probably have weak glutes.
    -
    A Physioband or Theraband is a great tool to force more recruitment of the glutes during simple movements like the videos above.
    -
    The stronger your glutes are, the less likely you are to get injured and the more likely you are to look good and feel good in your clothes. 👌🏻
    -
    You can buy a band for less than $10 and BOOM! 💣💥 You now have the at-home ability to get some good work in at home and before workouts!
    -
    1) Banded Zig-Zag Monster Walk
    2) Banded Side-Plank Clamshell
    3) Banded Fire-hydrant
    4) Banded Goblet Squat w/ Tempo
    -
    Thanks for the awesome 🎥 @coach_mariebd 🙌🏻
    -
  • 19 2 12 hours ago
  • Glute activation 🍑
.
If you spend the majority of your day sat on your tush, then chances are your glute muscles are pretty inactive and may not be utilised properly during physical activity
.
This can lead to them becoming weaker and other muscles taking over when performing certain exercises
.
Learning to activate them is important so you can work on strengthening them 💪🏻
.
Strong glute muscles will help you in all major compound exercises as well as helping with day to day activity and posture
.
.... Plus everyone loves a peachy booty these days 💁🏼‍♀️
.
This is my go to activation sequence, performed with a resistance band
.
12 glute bridges
12 squats 
12 donkey kicks (each leg)
.
Perform the exercises back to back
Repeat x 4 rounds
.
Click save and give it a go before your next leg workout 💕
.
You can thank me later 🍑
.
• A Stronger, Healthier Lifestyle •
.
@gluteloopofficial 
#gluteworkout #gluteactivation #squats #legday #workoutmotivation #fitness #strongwomen #femalefitness #healthylifestyle #loveleefitness #personaltrainer #dubai
  • Glute activation 🍑
    .
    If you spend the majority of your day sat on your tush, then chances are your glute muscles are pretty inactive and may not be utilised properly during physical activity
    .
    This can lead to them becoming weaker and other muscles taking over when performing certain exercises
    .
    Learning to activate them is important so you can work on strengthening them 💪🏻
    .
    Strong glute muscles will help you in all major compound exercises as well as helping with day to day activity and posture
    .
    .... Plus everyone loves a peachy booty these days 💁🏼‍♀️
    .
    This is my go to activation sequence, performed with a resistance band
    .
    12 glute bridges
    12 squats
    12 donkey kicks (each leg)
    .
    Perform the exercises back to back
    Repeat x 4 rounds
    .
    Click save and give it a go before your next leg workout 💕
    .
    You can thank me later 🍑
    .
    • A Stronger, Healthier Lifestyle •
    .
    @gluteloopofficial
    #gluteworkout #gluteactivation #squats #legday #workoutmotivation #fitness #strongwomen #femalefitness #healthylifestyle #loveleefitness #personaltrainer #dubai
  • 30 2 13 hours ago
  • 🍑 Bodybackbyjenn.com
  • 🍑 Bodybackbyjenn.com
  • 6 1 14 hours ago
  • งาน " ก้น "🍑
.
#gluteactivation
.
.
เข้มข้น..จน " หยด " สุดท้าย
.
(ในคลิป)  นักเรียน ใน คลาส ค่ำ กำลังบริหาร กลุ่มกล้ามเนื้อ "  ก้น " หรือ #glutea เพื่อ ความกระชับ และ ความ แข็งแรง ที่มากยิ่งขึ้นสู่ ความมั่นใจ ในแบบ..ที่ไม่เคย เจอ
.
.
การ เทรน คือ  #อาชีพ  ของเรา 💯
.
.
#เบื่อรถติดสกิดเราได้ 👈🏻
#trainerdelivery
.
.
✅  Fit Test ✅  อุปกรณ์ เสริม ( ฟรี ) ✅  ดูแล โภชนาการ
.
เพิ่มเติม :: www.warofmuscle.net
  • งาน " ก้น "🍑
    .
    #gluteactivation
    .
    .
    เข้มข้น..จน " หยด " สุดท้าย
    .
    (ในคลิป) นักเรียน ใน คลาส ค่ำ กำลังบริหาร กลุ่มกล้ามเนื้อ " ก้น " หรือ #glutea เพื่อ ความกระชับ และ ความ แข็งแรง ที่มากยิ่งขึ้นสู่ ความมั่นใจ ในแบบ..ที่ไม่เคย เจอ
    .
    .
    การ เทรน คือ #อาช ีพ ของเรา 💯
    .
    .
    #เบ ื่อรถติดสกิดเราได้ 👈🏻
    #trainerdelivery
    .
    .
    ✅  Fit Test ✅  อุปกรณ์ เสริม ( ฟรี ) ✅  ดูแล โภชนาการ
    .
    เพิ่มเติม :: www.warofmuscle.net
  • 0 0 14 hours ago
  • งาน " ก้น "🍑
.
#gluteactivation
.
.
เข้มข้น..จน " หยด " สุดท้าย
.
(ในคลิป)  นักเรียน ใน คลาส ค่ำ กำลังบริหาร กลุ่มกล้ามเนื้อ "  ก้น " หรือ #glutea เพื่อ ความกระชับ และ ความ แข็งแรง ที่มากยิ่งขึ้นสู่ ความมั่นใจ ในแบบ..ที่ไม่เคย เจอ
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การ เทรน คือ  #อาชีพ  ของเรา 💯
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#เบื่อรถติดสกิดเราได้ 👈🏻
#trainerdelivery
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✅  Fit Test ✅  อุปกรณ์ เสริม ( ฟรี ) ✅  ดูแล โภชนาการ
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เพิ่มเติม :: www.warofmuscle.net
  • งาน " ก้น "🍑
    .
    #gluteactivation
    .
    .
    เข้มข้น..จน " หยด " สุดท้าย
    .
    (ในคลิป) นักเรียน ใน คลาส ค่ำ กำลังบริหาร กลุ่มกล้ามเนื้อ " ก้น " หรือ #glutea เพื่อ ความกระชับ และ ความ แข็งแรง ที่มากยิ่งขึ้นสู่ ความมั่นใจ ในแบบ..ที่ไม่เคย เจอ
    .
    .
    การ เทรน คือ #อาช ีพ ของเรา 💯
    .
    .
    #เบ ื่อรถติดสกิดเราได้ 👈🏻
    #trainerdelivery
    .
    .
    ✅  Fit Test ✅  อุปกรณ์ เสริม ( ฟรี ) ✅  ดูแล โภชนาการ
    .
    เพิ่มเติม :: www.warofmuscle.net
  • 2 0 14 hours ago
  • Booty Blaster!!! 🍑🔥
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5 Rounds total - Rest in between
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1️⃣ 25 dumbbell deadlift to goblet squats 
2️⃣ 20 Bulgarian split squats
3️⃣ 15 Side lunges (not recorded)
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🏋️If you don’t have weights, no problem. They are not necessary. You can use solely your body weight. Focus on engaging those glutes. Slow controlled movements. .
You don’t need a fancy gym membership or a ton of equipment to get a good workout! Feel the burn!! 🔥 .
I hope everyone had a magnificent Monday!!! ◇
◇
FOLLOW ➡️ @thefeistyfityogi
FOLLOW ➡️ @thefeistyfityogi
FOLLOW ➡️ @thefeistyfityogi
◇
JOIN MY FREE FB GROUP >>> LINK IN BIO
  • Booty Blaster!!! 🍑🔥
    .
    5 Rounds total - Rest in between
    .
    1️⃣ 25 dumbbell deadlift to goblet squats 
    2️⃣ 20 Bulgarian split squats
    3️⃣ 15 Side lunges (not recorded)
    .
    🏋️If you don’t have weights, no problem. They are not necessary. You can use solely your body weight. Focus on engaging those glutes. Slow controlled movements. .
    You don’t need a fancy gym membership or a ton of equipment to get a good workout! Feel the burn!! 🔥 .
    I hope everyone had a magnificent Monday!!! ◇

    FOLLOW ➡️ @thefeistyfityogi
    FOLLOW ➡️ @thefeistyfityogi
    FOLLOW ➡️ @thefeistyfityogi

    JOIN MY FREE FB GROUP >>> LINK IN BIO
  • 64 5 14 hours ago
  • Amazing way to improve your hip internal rotation mobility!!!! @thephysiofix
—
Also check out the rest of @longevity_sk ‘s page as she has many other gems on there!!
・・・
I’ve had a lot of questions about recommended ways to work on hip IR.⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
This is a method I came up while experimenting with ways to train my hip ER at the specific angle that I wanted during my personal Kinstretch practice. It also works well for IR. ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
Here are 3 (sped up) videos of my last sets of hip IR and ER progressive and regressive angular isometric loading followed by passive range holds. ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
I could have taken videos of my first sets as they were cleaner 🤷🏻‍♀️, but I think this compliments my last post. Mobility training IS strength training. ITS HARD. This last set completely emptied my hips my gas tank.⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
The stick is nice as you get more contact and therefore more afferent feedback. Additionally, your leg can be completely supported at the specific angle that you are working on and you can easily progress or regress the angle without taking the tissue off tension. ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
I like using my Stick Mobility better as they’re wider so you get more contact (and it’s satisfying when you bow it 😏), but any stick will work. ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
TIP: you can’t see from this angle, but on all sets I kept a couple inch gap between my heel and the box. ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
This helps isolate rotation specifically, as many people will want to drive their heel into the box and use knee flexion tissue instead of rotators to maintain end range.⁣
⁣
However, if your intent is to train linear tissue in positions of rotation - this would change.⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
Having this gap also lengthens the lever, which makes it harder. ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
I hope this helps 👊🏻⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣
⁣⁣ ⁣⁣⁣#strengthtraining #mobilitytraining #longevity#controlyourself #jointhealth ⁣#frcms #mobility#strength #kinstretch #physio⁣⁣⁣ #physiotherapy#physicaltherapy #hip #capsule ⁣#hiprehab#internalrotation #hipstretch #hipstrength#hipstability #movebetter #gluteactivation #legday🍑 #hipsdontlie #hipdysplasia #hipimpingement#labraltear #functionalrangeconditioning#functionalrangerelease ⁣ #functionalrangesy
  • Amazing way to improve your hip internal rotation mobility!!!! @thephysiofix

    Also check out the rest of @longevity_sk ‘s page as she has many other gems on there!!
    ・・・
    I’ve had a lot of questions about recommended ways to work on hip IR.⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    This is a method I came up while experimenting with ways to train my hip ER at the specific angle that I wanted during my personal Kinstretch practice. It also works well for IR. ⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    Here are 3 (sped up) videos of my last sets of hip IR and ER progressive and regressive angular isometric loading followed by passive range holds. ⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    I could have taken videos of my first sets as they were cleaner 🤷🏻‍♀️, but I think this compliments my last post. Mobility training IS strength training. ITS HARD. This last set completely emptied my hips my gas tank.⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    The stick is nice as you get more contact and therefore more afferent feedback. Additionally, your leg can be completely supported at the specific angle that you are working on and you can easily progress or regress the angle without taking the tissue off tension. ⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    I like using my Stick Mobility better as they’re wider so you get more contact (and it’s satisfying when you bow it 😏), but any stick will work. ⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    TIP: you can’t see from this angle, but on all sets I kept a couple inch gap between my heel and the box. ⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    This helps isolate rotation specifically, as many people will want to drive their heel into the box and use knee flexion tissue instead of rotators to maintain end range.⁣

    However, if your intent is to train linear tissue in positions of rotation - this would change.⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    Having this gap also lengthens the lever, which makes it harder. ⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    I hope this helps 👊🏻⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣
    ⁣⁣ ⁣⁣⁣ #strengthtraining   #mobilitytraining   #longevity #controlyourself   #jointhealth  ⁣ #frcms   #mobility #strength   #kinstretch   #physio ⁣⁣⁣  #physiotherapy #physicaltherapy   #hip   #capsule  ⁣ #hiprehab #internalrotation   #hipstretch   #hipstrength #hipstability   #movebetter   #gluteactivation   #legday 🍑  #hipsdontlie   #hipdysplasia   #hipimpingement #labraltear   #functionalrangeconditioning #functionalrangerelease  ⁣  #functionalrangesy
  • 680 1 14 hours ago