🔙 Bent Over Barbell Row (Pendlay Variation) 🔙
✖️Pendlay Rows start from the floor for every repetition
✖️Hands in a very similar (comfortable position) compared to the bench press
✖️Make a straight line between the hips and the top of the head
✖️Pull explosive off the ground with minimal hip hinge (focus on just pulling through your lats without the rest of your body moving)
✖️More muscular control required from a dead start and no momentum
This photo is from the last set on Friday, showing me that fatigue set in and my form isn’t as good as it should be!! 💪🏼
Barbell hip thrusts. I don’t get to do these very often at my local gym but I’m traveling today and I got them in!
It was a tough workout. Not because of the weights just the lack of sleep.
Spent a very late night out visiting and catching up with friends. A few hours of sleep and then up at 5am and we drove down to Portland.
I’m definitely not feeling my best today, a bit over caffeinated, and bloated. But whatever I was still happy to get the hip thrusts in and get a booty pump! -
I hope everyone is having a happy Saturday! -
Shoulders+Back . (make sure to always have full range of motion and to HOLD n SQUEEZE that MUSCLE)
Here I'm performing the seated row on the cables but I chose to squat instead of sitting on a bench because I want to get a full body workout....core, legs, ass.
The cable machine is a great alternative (for any muscle training) if the pull up bar or free weights are taken. .
Shoulders are my favorite muscle to train and the results are phenomenal. I may not be the biggest or can pull the most weight but I can hold my own in the gym.
When I'm in the gym its time to put in THAT WORK. NO gym selfies! (maybe after haha) NO makeup! A cardio bunny I am not. I wanna be STRONG INSIDE and OUT. So that means weights weights weights. .
When I do do cardio I try to keep it fun. The treadmill is not my friend haha. Light KICKBOXING or ROPE JUMPING is great cardio go to for those like me who hate cardio. (Video coming soon)
Legs from yesterday! Trying to get use to this swipe thing y’all. I’ll probably end up doing a mix of both 🤷🏼♀️ ————————————————————
▪️Moderate weight hip thrusts. 4 sets of 10. With a 10 second hold on the last rep of every set. Superset with ⬇️
▪️Bulgarian split lunges holding weight plate. 4 sets of 10 🔥
▪️Smith machine close stance squats. 4 sets of 10
▪️Smith machine wide stance squats. 4 sets of 10
▪️Smith machine RDL’s. 4 sets of 10
I also did cable kick backs during this workout. 4 sets of 12. Lots of soreness today! Hope every has an amazing Saturday!
Quick and super effective glute workout! 🍑🔥 I superset 1 strength & 1 hiit move to keep my heart rate up. Special thanks to @hannaoeberg for the new workout ideas!
🍑 glute activation work - clams & donkey kicks 30 reps each side (read @bret Strong Curves for alll the activation science and info)
🍑 10-12 RDLs on smith machine SS 30 secs goblet squat to burpee - rest 30 sec repeat 3-4x 🍑 leg curl machine glute kickbacks 10 each SS 30 sec KB or DB swings - rest 30 secs repeat 3-4x
🍑 10-12 smith machine pause squats with bench SS 30 secs jump squats - rest 30 secs repeat 3-4x
🍑 finish up with @whitney incline treadmill circuit x 2! (I didn’t video this but it’s a recent post on her page!) it’s soooo killer 🔥🔥🙌🏻)
This all took me about 40 mins with videoing so prob more like 30 if you’re just getting after it. Burned over 400 cals. SALUTE THE GLUTES. You’re not gonna get the ash you want by sitting on it. 🍑 tag me if you do this workout and lmk what you think!
Outfit is my first @gymshark and I’m completely obsessed! 💕
Today’s RAW metabolic focus workout mostly focused on glute medius, hamstrings and some light maximus work 💪🏻. One more deload week and I will switching to a more powerlifting style training block 🙌. FYI, The last exercise; cable lateral raise might seem random but it’s because I spread my upper body work out throughout the week ☝🏻. Workout is below (swipe right for clips)
1. Romanian deadlift with front feet elevated (70 pounds): 3 sets x 20 reps
2. Cable pull throughs (30 pounds): 4 sets x 15-20 reps
3. Standing cable hip abduction: 3 sets x 15-20 reps
4. Banded side lying clams: 3 sets x 20 reps each leg
5. Cable lateral raise: 3 Sets x 10-12 reps