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Sem foto p postar, então vai essa mesmo! 😁😅☺️
Ny ambassadør for Nutramino 🙋🏼♀️🤩 Det er veldig gøy å få samarbeide med det første merket jeg brukte på proteinpulver og proteinbarer blant annet 😋 Her med to av favorittene mine, heat orange og heat bcaa blueberry 🧡💙 #nutramino #nutraminonorge
Latest legday Instagram Posts
205kg for a squat Pb
With a few more kgs left in the tank
What a great and frustrating workout!! Sometimes you just have a little combination of both. •
I was completely exhausted going into it and my breath work showed. I struggled to keep my core drawn in- and you can tell. I almost didn’t post these because I felt shame for it, and a bit of embarrassment, but how real would it be if I only showed you the good days?? •
Trainers, professionals, athletes- we all have days when we struggle. It’s these moments you have to fight that voice in your head, you have to keep pushing, and you have to stay extra mindful, hitting each move with intention and awareness. •
Even with the struggle my legs are FEELIN it today, and it hurts so good 😍 #Medford #athleticedge #kettlebells #agilityladder #legday #plyometrics #legdaypower #paralysis #paralysisrecovery #paralysispossibilities #trainlikeagirl #nevergiveup
Happy Tuesday! Did a killer leg day today and I’m feeling good 😊 hope everyone’s having a good day!
4 sets of 15
4 sets of 8
4 sets of 5
4 sets of 10
3 sets of 10
Goodafternoon and Happy Monday!
I got a new job and I couldnt be more excited! I wont start till next month after Ive trained but still exciting nonetheless. I also got this @freshii Mediterranean bowl, subbed in carrots and tomatoes for the feta cheese and almonds and it’s honestly so so good.
Im gonna get some coffee, then workout, then work on some school stuff. I love being productive since Ive been slacking off the past few days lol so if that’s you, here’s me telling you to go do the work you’re procrastinating!😝 Have a good rest of your week!
Needed to do some hit training yesterday, so decided to jump in on one of the @crossfitleicester classes
3 rep max power jerk
Not surprisingly got the heaviest jerk weight of 150kg and the slowest burpees time of 19,45min but honestly I was happy I could finish it as I really don\'t think I before yesterday I have done 150 burpees combined in my lifetime:D
Great help with motivation beeing there with more people that are pushing themselves.
Wow I haven’t recorded a workout in a long time... sorry!
1. Hip thrusts 4x8
2. After last set of hip thrusts complete 20 body weight hip thrusts
3. Landmine squats 4x12
4. Split squats with DB 4x10 each leg
5. Cable glute pull throughs 4x12
6. Lying hamstring curl 3x20
7. Seated calf raisers 3x12
8. Burnout: 100 frog pumps🐸 this is one of my fave burnouts for leg day!
Still not putting any weight on my back (i.e. barbell back squats, barbell lunges, rdls, etc) since my back injury and taking it somewhat light. Back has been feeling good though so maybe next leg day with start to push myself some more.
Hope you all have a great day and remember it’s a beautiful day for a workout!☺️
3.5 weeks out. No time to start letting the bitch ooze out of you. We stay heavy til the end. You’ve gotta take your mind there and your body will follow. Say it with me: “shows are won from the back and barbells build thickness”👍🏻💪🏻
Feeling defeated lately (work stress), but still dedicated to make my body feel better!
Routine: 45 minute cardio, jump squat with band, squat with band and hammer curls, bicep curl, frontal raise, tricep flicks, shoulder press, chest flys, seated leg curl, seated leg press, seated leg extension, abduction, adduction, crunches, butterfly kicks, bridges, Russian twists. 3 x 10 of everything :)
. #gymvibes #motivation #staypossitive #planetfitness #gym #routine #workout #workhard #legday
Leg day today. Here’s a set of calf raises- went slightly lighter today and added the ‘W’ reps, which really help with the contraction of the calves. I’ll aim to add a video for every day I’m in the gym to monitor my progress and hopefully inspire someone along the way 💪 #gym #legday #workout #progress
I don’t think I’ve ever legit introduced myself on here so here are some fun facts about me! 👇🏼👇🏼👇🏼 1). I have 11 siblings, yes eleven & yes I know all of their names 😂 I can’t even count how many times I’ve been asked that haha. There are 7 boys & 5 girls, no twins. I’m the 8th oldest but fall dead center (age wise) with the oldest being 11 years older and the youngest being 10 years younger.
2). I grew up in Delaware, it’s small. There are only 3 counties in the entire state which is broken up into northern, central & southern. I loved growing up there but would never willingly move back haha.
3). I have been married for over 6 years to my hubby A-A-ron. Two of my favorite qualities about him is how driven he is & that he sees people for who they are. Not what they look like, what they drive, their clothes or their popularity but who they are as a person. He makes a point to genuinely become friends with the kid who might feel like an outsider. I love that so much.
4). We have a 3.5 year old boy Hayden & an almost 2 year old girl Addie. They are just starting to become little BFF’s and I LOVE IT. I always thought I wanted 5 kids but that seems a bit far fetched now. Maybeeee one more in the future? We’ve always wanted to adopt so who knows where that could take us. •
5). I went to Esthetician school & then became certified to do microblading which I loveee. There’s something about the before and after that is so satisfying 😍
6). I am probably one of the few people on the planet that doesn’t agree that Disney World is the happiest place on earth. The crowds, the insanely long lines for a 90 second ride & the ridiculous prices all make me feel a bit anxious lol. My happiest place on earth would look more like a white sand beach on some tropical island. Accepting all donations to send me there now 😏
Now that y’all know a little more about me, I wanna hear something about you! 🖤
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Quem nunca teve essa dúvida? Bom primeiramente ficar gripado é uma droga mesmo, dores pelo corpo (como se as do treino já não fossem suficientes), cansaço e desânimo para fazer qualquer coisa, e o pior ficar sem treinar. Mas em vez de ficar em casa descansando e recuperando as forças para voltar com tudo, algumas pessoas são guerreiras o suficiente para continuar treinando mesmo doentes. Uma ótima demonstração de foco e dedicação, não é ? Não é bem assim que funciona. Treinar gripado não é uma boa estratégia, porque ao mesmo tempo em que exercícios podem estimular o bom funcionamento do sistema imunológico, exercícios que demandam demais do corpo (como um treino pesado) tendem a afetar negativamente as defesas do nosso corpo, digo o mesmo quando estamos com uma lesão, exemplo nas pernas e treinamos braço. Isto não é um problema quando você está bem, mas quando estamos doentes e com o nosso organismo já debilitado, isto pode ser uma péssima ideia. Treinar neste caso pode apenas prolongar a gripe e atrapalhar os seus treinos por mais tempo, afetando assim a recuperação, já dizia minha avó \'gripe requer repouso\' . Para os que podem se dar ao luxo de ficar em casa repousando, é a melhor alternativa. O recomendado é voltar às atividades intensas quando estiver melhor. Ao treinar gripado ou com qualquer doença infecciosa você está expondo todos a sua volta com vírus e/ou bactérias que poderão afetar a vida e o treino de terceiros. Academias são um paraíso de germes com um monte de pessoas expelindo fluidos em coisas que são compartilhadas. Ir treinar doente definitivamente não é uma boa estratégia, mesmo que você seja um guerreiro e não falte ao seu treino por nada. Bons treinos!
Tô de repouso ✌️🤧🤒🤷🏻♀️ .
. #treino #saude #prioridades #dieta #treinarnofrio #suplementos #academia #musculacao #mamaede2 #maefit #esmagaquecresce #legday #bumbumnanuca #secagordura #magrinha #boaforma #fit #dietaflexível #estilodevida #disciplina #segueoplano #mulheresquetreinam #semdesculpas #nopainogain #gym #evolucao #foco #marombeira #motivaçãofitness
Quando analisamos a movimentação radiulnar, observamos um trabalho de contração muscular diferente.
Flexione seu braço a 90 graus da articulação do cotovelo e vire a palma da mão para baixo.
Agora mantenha seu braço nessa posição e gire a palma da mão para cima.
Observe como o bíceps se movimenta sem vc flexionar o braço? Essa rotação colocando a palma da mão para cima se chama SUPINAÇÃO .
Ao observar a contração do bíceps através dessa SUPINAÇÃO, conseguimos ver o o bíceps é um ótimo supinador e tem maior ativação em exercício que usam esse tipo de pegada. (Foto 1).
Agora quando fazemos o movimento de PRONAÇÃO, diminuimos essa eficiência mecânica do bíceps, diminuindo seu pode de encurtar( contrair) no seu máximo e conseguimos encurtar( contrair) com mais eficiência o braquiorradial (foto 2), quando comparado ao bíceps.
Isso acontece através de aspectos mecânicos da movimentação radiulnar e inserção de cada músculo ao osso.
. #BiomechanicsSpecialist #hipertrofia #personaltrainer #atividadefisica #nutricionista #consultoria #treinofuncional #treinopesado #treino #biceps #cinesiologia #biomecanica #bodybuilding #academia #musculacao #legday #dieta
If you have a hard time getting full knee flexion in a split squat, or simply want more quadriceps biased, give this a try.
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The split squat has many setup variations to accommodate different goals and body structures. Using a wedge for the front foot can assist in achieving greater knee flexion.
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Torso length becomes less of a restriction than it would in a squat and the wedge helps compensate for lack of ankle mobility in the front foot.
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Important Execution Tip: When emphasizing quads, press down and forward with the front foot to focus more on knee extension, rather than standing straight up. You can add a cable pulling at a forward and downward angle to emphasize more load on the quads as well.
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For multiple variations and applications along with setup and execution videos, check out www.n1.training (link in bio)
- - - #n1education #n1training #legday #legworkout #personaltrainer #trainsmart #lowerbodyworkout #splitsquats #splitsquat #quadworkout #legtraining
Another leg workout from yesterday , this workout literally killed me ☠️ 1️⃣SUPERSERT: Barbell squats (4 sets of 10 reps) into Narrow stance Barbell Squats ( 4 sets of 10 reps)
2️⃣Narrow Stance Leg Press Machine (4 sets of 10 reps) into
Wide Stance Leg Press Machine (4sets of 10 reps). 3️⃣ Leg extension ( 3sets of 10 reps) into Jumping squats ( 3sets of 15 reps)
4️⃣ Lying Leg Curl (3sets of 10 reps) into Romaine Deadlift ( 3 sets of 10 reps)
I finish this work out with Jumping Box ( 2sets of 10 reps) and Single Leg Squat Box (2sets of 10 reps each leg)
Check this workout and give it a try 👊🏼
Otro entrenamiento de piernas 👊🏼 Este literalmente me dejo muerta después ☠️ Termine este entrenamiento con Salto en Caja (2 sets de 10 reps) y Sentadillas sentando en caja con una sola pierna ( 2 sets de 10 reps cada pierna)
Chequea este entrenamiento y dale un intento 🤗
. #legday #workingthoswlegs #fit #fitnesslife #healthylifestyle #squats #squatsday #letsgrowthemuscle #nevergiveup #squatday #gymtime
Eat this... no don’t eat this
Drink that... no don’t drink that
Exercise fasted ...no you need to eat preworkout meal 😖🙄😳🤔 Anyone else confused, frustrated, and just feel like there are so much conflicting information out there??? I’ve been a mess trying EVERYTHING and getting more and more frustrated with myself when I just need to do the basics.
1. Sweat 💦 get a workout done (to the best of my ability) and get your body moving!
2. Sip - drink my water 💧 which is by far the hardest thing for me 🤮
3. Eat 🍍 try to eat as clean as possible and stay on plan. If I mess up, give myself grace and get back on track.
4. Sleep 😴 try to get 8 hours of sleep.
Don’t over complicate it!
Back to BASICS!!! We can do this 😘❤️ #fitlife #happyhealthylife
So initially this video looks like a regular day in the office doing some heavy squats, but when you take a look behind the scenes it makes no sense 🤨
It’s been a year since I’ve had this much weight on my back- 485lbs in this video
Last year at this time my body weight was 241- Three months ago my body weight was 247
Current body weight in this video- 218
I haven’t eaten carbs in over three months- yes, I’m on a Keto diet🤷🏼♂️
Oh, and less than 6 months out from knee surgery
However, what does make sense is being surround by a group, by brothers, by family, pushing each other to their limits everyday. A brother that holds another to standard of excellence without exception. A family that is willing to risk it for the guy next to him, behind him, and in front of him. A mentality that consists of winning at all costs. A mindset that finds a way to do something no one has seen. Being surrounded by that, is what makes this possible and why all of this, makes sense.
I want to make it clear that I do it for my brothers. They are before me. They are what drives me. They are my why. ⛓⚙️
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