So in the last two weeks I tried Nordic drops for the first time and I’ve been working on them every leg day since. This exercise is so challenging and requires hamstring strength that I just don’t possess yet😅. So here are some progression videos over the last two weeks with different variations. Now notice in my videos I don’t fully extend my hamstrings straight, but that’s because ITS SO FREAKING HARD. @hattieboydle
is goals and I hope someday I can do a fully extended hamstring drop.
I like to do these on the lat pull down or on the smith machine (thanks to @savbfitness
for showing me😊).
I am slowly starting to lower my butt and straighten my hamstrings 😂The straighter my legs, the faster I fall and the quicker I have to push myself up. So since I wanted to feel a slower stretch, I didn’t fully extend my legs as I am still practicing and learning this movement.
Wanted to post these anyways to track my progress as my form and strength improves! 🎬 credits to my girl @mayamo_ar
🍑I’m just going to say my Bum and Hammies are currently in pain...🍑 .
1️⃣ Stiff Leg Deadlift 4x 8-10
2️⃣ Wall DB Stiff leg Deadlift 3x12
3️⃣ Wide/Long Step Lunge 4x 8 (each leg)
4️⃣(Drop-set) Laying DB hamstring Curl 3x 10 —> (drop 40-50%) x15
5️⃣FINISHER (Drop-set) Hyper Exstention 2x 20 —> x10
Let me know if ya try it out or have any questions! 🔥🍑
I typically film my workouts on the weekend since the gym is less busy on those days but I didn’t film anything other than these 3 exercises this time🙈. So sorry! Hopefully I’m able to film more workout vids this week. Some days on prep you just want to get in the gym, do werk & get out 😅. It’s quads & chest later tonight so maybe I can record something then 😆.
🔻deficit Romanian deadlifts 🔻lying hamstring curls
🔻single leg seated hamstring curls
So I noticed on the lying hamstring curls my hips have started to rise off again and last time that happened it was because they became misaligned so I need to get that check out. Idk how they keep getting out whack but they do 🧐. So I guess it’s back to getting adjusted and working on keeping them in place 👵🏻.
🎶 TKO -Bassnectar
Quick, effective HIIT routine 💥 only need your body & a table/bench! Swipe ➡️
I was at a track so after this, I did:
-50m of lunges into 50m sprint.
-50m of side lunges & 50m back other side.
Plussss it was 🍑 day.. so my legs hated me 🤗
Taking advantage of this weather before the cold months creep up, get your endorphins going outside!!!
#watchmeflipmyhair #2ndvideo #sassyass
Playing around with different force vectors. I really liked these because the resistance was farther in front of me than a barbell deadlift, giving me a greater hamstring stretch. Changing the direction of the resistance can change the muscles worked in the exercise!
🍑Today’s booty workout🍑
Here’s a glute workout that will make your glutes cry, just the way I like it 😜
1. Sumo deadlifts. I’ve said it a 100 times before, this is my favorite exercise. Make sure to squeeze at the top. (4x8)
2. Hip thrust. I always start with this exercise because it takes a lot of energy. Make sure to squeeze again at the top. (10x10)
3. Lying leg curl. My favorite one for the hammies. Make sure you don’t go to heavy, otherwise your back will take over. (3x12)
4. Don’t know the name of this exercise, but it’s a killer. I like to touch my butt, so I can focus more on the working muscle. (3x12/leg)
5. Hip abduction machine. I like to hold the machine to feel it more in my glutes. Do this exercise very slow and focus on your glutes, it will burnnnnnn🔥 (4x15)
Don’t forget to save and let me know if you tried it.
Legging is @jednorthwomen
Sports bra is @aestheticwolfofficial
Use ‘axellewilssens10’ to get a 10% discount♥️
🔥🍑💪🏼 Great Glute and hamstring circuit to strengthen up the posterior chain and prevent hamstring injuries. Perfect for guys or girls that play sports where sprints are involved. 🏃🏻♀️🏃🏻♂️ EXERCISE 1 - NORDIC CURL:
Start with feet planted under heavy surface or partner holding feet down. Slowly lower, resisting gravity with your hamstrings when you lose form drop yourself downand reset for next rep.
EXERCISE 2 - HIP THRUST:
Shoulders resting on bench with feet planted on the floor (bench is prob a bit high here - will use a raised step next time). Raise your hips squeezing your glutes at the top for 2 seconds, then slowly release to the bottom.
Do them as a circuit 5-6 Reps of Exercise 1 and then switch to Exercise 2 for 8-10 Reps.
Start with 1-2 sets and then build to 3-4 in time. These are tough exercises so start slow and just Bodyweight and then progress to weight when you master the basic form x 4 sets of reps.
Go Get that summer bikini 👙 bootie!! 🍑 👍
#glutes #glutesworkout #hamstringworkout #nordiccurls #hipthrust #irishfitfam #gym #workout #girlwhoworkout #lift #spartanboxfit #bikinibody #leanmuscle #eatclean #dublin @luaninha_lopes
Glutes/Hams session this is definitely one of my favorite days 😊💪 im Always excited for Fridays lol
First workout video of this page lol stiff leg deadlift a great exercise for glutes and hamstring 💪💪