Here is an exercise focusing on ankle stiffness and rate of force development. Simply put this is how fast you can produce force. When jumping/sprinting it’s crucial to produce force quickly & efficiently to spend the least amount of time on the ground as possible (ground contact time). The band allows me to jump higher than I could on my own and to spend less time on the ground in between jumps. Single leg helps strengthen the ankle/foot and exposes any instabilities that may be covered by bilateral (two leg) movements.
Six60 with these two beauties 💕
Spending my Saturday night writing the spring training phase for my Elite Speed and Power group and contemplating an efficient and effective way to hypertrophize™ the glutes when I had this forehead-slapping light bulb moment.🤦 Why have I never thought of this before or been exposed to this? Not only is it simple to apply in both small and large group settings, but follows the concept of force vector specificity for sprinters, and will presumably improve quad/hip flexor mobility as a byproduct. You could also remove the pad, have athletes hold a static split lunge position and improve unilateral stability and isometric strength. 🤔🤷
#DeeboTrainingSystems #WeBuildChampions #Speed #Glutes #Sprint #Hamstrings @bretcontreras1
What are your thoughts on this? Am I late to the glute party on this one?
Strong is still the new sexy right? 💪🏼😋
Leg day but still flexin upper body 😜😂💪🏼💪🏼👊🏼🔥 @julissa__chavez
outangled me 😩😂💪🏼
This leg day was a whole other level of hell on my hammies 🔥☠️😈 go ahead and give it a try... if you dare. But for real, hit that save button and save this for your next leg day!
1. 🌀 Lying Leg Curls | 6 sets of 8-10 reps, start with heavier weight and lower weight each set, slow and controlled.
2. 🌀 Wide Stance Barbell Good Morning | 4 sets of 6-8 reps SUPERSET W/ 🔹 Barbell Romanian Deadlift | 4 sets of 10-12 reps.
3. 🌀 High and Wide Leg Press | 4 sets of 12-15 reps, slow and controlled.
4. 🌀 Glute Ham Curl on Rower | 3 sets to Failure.
Just a reminder that sign ups for my #strongisbeautiful
challenge have started 💙 the link in my bio will take ya to it so you can see what it’s all about. Make sure to hurry if you want to participate as there are limited spots available! Also, feel free to ask me any questions you might have about it!
Wearing the new #gymshark
viral seamless 😍 that launches on the 27th!
Music is Dem Gainz by 360, PEZ
First home workout during this break & I’m sure you can guess what I trained 😂🍑 #legdayeveryday
Here’s what I did 👇🏼
Banded prisoner Squat 4x20
Side steps 4x15 (each side)
Banded Reverse lunge 3x20
Banded RDL 3x20
Pause hip thrust 4x15
Hip abductors 4xAMRAP
Jump squat 2x20
Donkey kicks (ankle weights) 4x20
Fire hydrants (band) 4x20
Reps are high because the weights are pretty light compared to my usually workouts but I did change up the tempos as a different way to progressively overload .
Save & give it a try 🙌🏼🍑
Tonight’s leg workout brought to you by @converse
Our kind of weekend barre 😍 Happy Sunday to all our Xtended Family. Back to back full classes this morning bursting with motivation! #xtendbarredrummoyne
LEGS & BOOTY!🔥🍑 @doyoulift.co
Here we have @hannaoeberg
performing a leg workout with emphasis on the hamstrings & the under part of the glutes!🎯
This is her workout!👇
(SWIPE LEFT, SAVE IT, TRY IT!)
1️⃣ Good mornings 3-4set x 10-12reps
oughhhh this can be the best hammies exercise on the planet not even kidding fire fire fiiiire
2️⃣ Elevate Stiff leg deadlift 3-4set x 10-12reps if you don’t feel your hammies die after this one.. I don’t know what will lolll standing on a weight plate cus I wanna stretchhhhh the muscles out all the way
3️⃣ Single leg RD 3set x 12-15reps
peach and hammies are cryingggg
4️⃣ Pilates Ball curls 4set x 15-20reps
wow soooo underestimated exercise keep upper body as still as u can and curl in n out
TAG YOUR FRIENDS & SAVE the video‼️
and guys, plzzz don’t forget that lil mini cute cute like 🙏🏼💙 love u! .
Song Credit🎶flow - Jay Prince
#hamstrings #hammies #bootygains
🍑 #hamstringstretch #glutesworkout #glutesday #glutesonfire #hamstringworkout #gluteactivation
Something I’ve learned that a lot of people have a hard time with is change. For example- the amount of critical comments I’ve received on my hair is baffling. I went back to my natural color and asked no one for input, but of course- with my job being on social media, I’ll get it regardless.
For me personally I love change, I love growth. In every aspect of my life. I fell in love with becoming the best version of myself and with that came growth and opportunities like I couldn’t have imagined.
These two photos symbolize so much growth for me in one tiny aspect of my life- being my body. Embrace change, be open to it and most importantly- work hard for it. If anyone comments on you changing for the better- it’s likely that they need to change but are to scared too. Frankly, staying the same will always be the safest bet. Don’t let anyone dull your shine 👸🏽
First deadlift session on the new wooden platform at my gym.
495 x 4 on hip thrusts, ,this is the most I’ve tried on these ,,Bigger glutes = bigger deadlift ,,, chasing that 585 dead ,,, #glutes #legs #back #legday #powerlifting #strongman #bootybuilding #liftheavy #gainz #determination #nevergiveup #strength #training #athlete #workout #bodybuilding #fitfam #fitness #instafit #follow #shredded #gym #gymlife #igfitness #gymmotivation #powerbuilding #goals #fitnessjourney #positivevibes #hamstrings
They comin in🐄. Yeah, I know I talk a lot about calves. #calfgains
Never skip leg day!!! Twice a week, one day for mass/ power the other is for definition. Our set and rep range is 6-8 sets. Reps start with 10-12 as the weight increases continue until you can fight for at the 3 solid reps, then a drop set. #gawdofbodifitness #legday #quads #hamstrings #calves
The keys to bigger legs🔑
Hit those compounds:
Stiff Leg Deadlift
Focus on hitting these movements in the 6-8 rep range and focus on adding weight weekly. 2.5 to 5 pounds is a good weekly increase!
Hit those isolations:
These movements will really pump up those muscles with nutrient rich blood. Not to mention they will sculpt your legs with insane cuts and definition.
Hit your legs two times a week at least. Elevated muscle protein synthesis means your legs will be in a constant state of growth.
Lastly, eat in a caloric surplus. This will help add on that mass with ease. Let’s get it🔥
-gains #mass #musclemass #quads #hamstrings #glutes #workout #nutrition #bodybuilding #musclegain #getbig #eatbig
Off season gains starting to happen. Looking forward to to next few months to see what we can do. 💪