๐๐ฎ๐ฐ๐ธ ๐ฝ๐ฎ๐ถ๐ป? ๐๐ป๐ธ๐น๐ฒ ๐ฎ๐ป๐ฑ ๐ต๐ถ๐ฝ ๐ณ๐น๐ฒ๐ ๐ถ๐ฏ๐ถ๐น๐ถ๐๐ ๐ถ๐๐๐๐ฒ๐? ๐ง๐ฟ๐ ๐๐ต๐ฒ๐๐ฒ! โ ๐๐ญ๐ฆ๐ท๐ข๐ต๐ฆ๐ฅ ๐ฉ๐ฆ๐ฆ๐ญ๐ด ๐ธ๐ช๐ต๐ฉ ๐ด๐ฒ๐ถ๐ข๐ต ๐ข๐ฏ๐ฅ ๐ญ๐ถ๐ฏ๐จ๐ฆ๐ด ๐ข๐ณ๐ฆ ๐ข ๐จ๐ณ๐ฆ๐ข๐ต ๐ธ๐ข๐บ ๐ต๐ฐ: โ โ engage quads more โ less stress on back โ improves alignment with movement โ greater depth of movement โ allows for a good range even if limited ankle and hip mobility โ The first 1/2 of your cycle is when flexibility is highest sometimes to the point where we can be more injury prone. However as flexibility decreases using moves like this can be beneficial! โ ๐ฆ๐๐ฉ๐, ๐ ๐ฎ๐ป๐ฑ ๐๐ฟ๐ ๐๐ต๐ฒ๐๐ฒ ๐ฐ ๐บ๐ผ๐๐ฒ๐ ๐ญ๐ฌ-๐ญ๐ฎ ๐ฟ๐ฒ๐ฝ๐ 4-5 rounds โ _______________________________________ Follow me @28unlocked and click link in bio to learn how to approach womenโs fitness intuitively using your cycle as compass โ #elevatedheelsquats #dumbbellcircuit #squattips #squattipsandtricks #squatsforbackpain #ankleflexibility #lowerbodyworkout #dumbbellworkout #elevatedsquats #elevateddumbbellsquats #workoutsforwomen #workoutsforwomenbywomen
Letโs Grow Those Glutes ๐ โช๏ธ Hip Thrust - 3X8 - Go heavy and hold a nice pause at the top really squeezing those glutes โช๏ธ Bulgarian Split Squats - 3X8 - Go heavy and lean forward โช๏ธ Single Leg Hip Thrust - 3X10 - Each leg and squeeze at the top โช๏ธ Elevated Dumbell Squats - 3X8 - Heels elevated on a plate โช๏ธ Hip Abductor Dropset - 3X20 - Start heavy and work your way down #gluteworkout #hipthrusts #hipabduction #bulgariansplitsquats #elevateddumbbellsquats
#ElevatedDumbbellSquats (80lb dumbbell) You want to keep your #form during the movement. Any wrong moves can cause injury to your lower back and thatโs not something we want to happen. Stay in control of the weight so that you pace yourself on the movements๐ช๐พ๐ฅ๐ฅ๐ฆต๐พ
โ GLUTES WORKOUT - super fast and super effective. 20 minute. 4 sets. No rest. . . ๐Dumbell Cursey Lunges 20 reps (I used 2 x 10kg). . . ๐Elevated Dumbell Squats 12 reps (I used 17.5kg). . . ๐Back Extensions 12 reps (toes pointing outward and squeezing glutes). . . ๐ต Music: Ciara - Body Party #gluteworkout #glutes #fastworkout #20minuteworkout #homegym #mumsthatlift #glutework #backextension #curtseylunges #dumbellsquats #elevateddumbbellsquats #exercisemotivation #fitspo #inspo #fitnessmotivation #movementculture #movementismedicine
Tryna build the ๐ #fitness #fitnessjourney #fitnessmotivation #fitnessfirst #fitnessgirl #fitnessfreak #workoutwednesday #workout #workoutmotivation #workoutlife #workforfit #bootyworkout #bootygains #squats #squatday #squatgirls #squatgains #squatgoals #bootybootybooty #growthebooty #dumbbellsquats #elevateddumbbellsquats #workforthebodyyouwant #workforthebooty #toronto #torontofitness #bootyfitness #canadafitness