Thought I should go a bit lighter this week but really focus on mind-muscle connection🙇♀️ & go slooooww🐢🐢🐢🐢🐢
🐢 Smith Machine Squats 4x 10reps / 20kg
🐢 RDL 4x 12reps / 30kg
🐢 Step Ups 3x 12reps with 2 dumbbells each being 8kg 🐢 Hip Thrusts 3x 15reps / 70kg
🐢 Cable Squats 3x 20reps /11kg
This workout was inspired by the brilliant @robingallantt 🥰
💥 𝓑𝓸𝓸𝓽𝔂 𝔀𝓸𝓻𝓴 💥
You can NOT get a booty from cardio, resistance bands or even just squats!
Those bad boys need to be under some serious progressive overload and to work them more than once a week ideally.
It’s an area I need more work on, don’t forget genetics will play a part in how easily your body can build one but anyone can do it if you work it properly 🍑
The Glute Lab by @bretcontreras1 is a really good tool to have and after buying and reading through, he fully understands the workings of those specific muscle groups and how to achieve that rounded peachy behind! 👌🏻
Not to mention his years and years of experience in the industry, I highly recommend this read for anyone that wants some guidance in the complete lower body building 🙌🏻 Tonight is upper body for me but I will make sure I get some glute work in as well! 💫Happy Tuesday💫
4 3620 hours ago
Woke up sick🤧 & felt like crap. Still wanted to do a little workout to hopefully ‘sweat out some bacteria’
🐬 30kg squats 4 sets x 8reps
🐬 Hyperextensions 4sets 20reps, bent back & really squeezing the glutes
🐬 Single Leg- leg press 10kg 3sets 12reps (Body was already tired)
🐬 hip thrusts 100kg 3sets 8reps
🐬 drop set of hip abductors (good girl, bad girl) : 45kg 10reps, 40kg 10reps, 35kg 10 sets & 2 sets
Even personal trainers, hire personal trainers! This is something I’ve thought about for close to a year, and last week I decided to take the plunge. I am excited, but also a little scared. If I’m totally honest I’d have to say I’m scared to give up the control🤷🏻♀️ As any normal human, I gravitate to the exercises I like. The ones I feel strong with. I know in my mind that I should do the ones I hate, the ones I find HARD., but sometimes I just don’t want to.... now I don’t have a choice! I feel Ready and willing to push myself and allow someone else to tell me what to do😬 I’ve heard time and time again that personal trainers should also hire a personal trainer... so here we go. #alwayslearning#pushme#scared#excited#personaltrainer#bretcontreras .
My two favorite lifts right now: the front squat and the sumo deadlift. These are the last few weeks of this 12 week program so I'm really gonna push myself ✌🏼 since I train alone I film myself to check my form & I gotta say this decade of constant weight lifting is really paying off 🤣 too bad I wasted half that time eating food that was hurting me & listening to bros for nutrition advice. Knowledge is powerful & so are my glutes 🙃
2 3620 January, 2020
What’s your 2020 fitness goal? 🏋🏼♀️🧘🏼♀️
I have several goals 🙌🏼 my biggest goals are to run a 2 mile in under 17 minutes 🏃♀️, grow the 🍑 (swipe to see today’s glute workout, courtesy of @bretcontreras1 😉) and 15 pull ups 💪🏻
I have a long way to go 😂 but I’ll get there! I’ve made smaller goals along the way to help me see where I’m at and to motive me along the way!
⠀🍑 GLUTE CAMP 🍑
🍑 No matter what your field is.. you should be looking to surround yourself with people who are best at what they do.⠀
🍑 So if you are a female who wants to create a better physique for yourself and improve self confidence. You should be looking to surround yourself with more empowering strong women like @jazz_amber94 and the girls at GLUTE CAMP.⠀ ⠀
🍑 Jazz did not simply just turn up to the gym looking like this. It has taken her years and lots of sacrifices for her to look the way she does and to be able to do the things she can do.. Hopefully her journey can inspire you to keep trying to better yourself as in the end, it’s always worth it 🙌 ⠀
Y’all. Look at that 🍑. I’m content with my weight but I want to change my body composition and decrease my body fat %. That. Is. Not. Easy. Between increasing cardio & weights and decreasing calories while ensuring enough protein. I am struggling 😭
Because of my lower back issues, I've really focused on positioning and form. Notice how I lift up then scoot back. This gives better support and now I'm less likely to hyperextend, which may have been one reason I previously threw out my back. When you focus on doing things correctly, your body will thank you.
Prescribed from coach: banded hip thrust 4x6 at 1 1/4 🔥 you feel these in all the right ways.
operation build a booty is a go!!
if you’ve been following me for a while you may have noticed my workout routine changes up quite a bit (aka I can never make up my mind)
I’ve been noticing lately that while I was probably getting smaller and I was seeing the number on the scale decrease, I was likely only losing muscle and not actual fat. My butt is one of the main places I’ve seen this😫😤
SO we are incorporating lifting BACK into the routine! I filmed my first booty workout of this ‘series’ yesterday for y’all and I’m heckin sore today so let me know if y’all want to see that😉 I’m planning on doing 2-3 leg/ booty lifting sessions a week and upping my protein (hello @drinkorgain I’m coming for you)
hope everyone is having a fantastic Sunday and let’s get these gains!!💪🏼
From struggling with 40kg hip thrusts just a couple months ago to 120kg for 12 reps im super happy with myself, any heavier and my form started slipping, all i wanted was 12 perfect reps this week, next week who knows!
i’ll never stop posting about this superset, so all my new followers can try it out for themselves 😈 hip thrusts (150kg) straight into dumbbell goblet squats (32kg) actually killed me and @ghanaiancurls yesterday 🤕
Had another leg day today and pushed some new PB’s 50kgx6 squats, 75kgx10 leg press and 40kgx10 hip thrust, then I celebrated with Nando’s 🥳 oh but this pic is not from today because I forgot to take one so enjoy this pic of my in the new pink changing room at the gym but like from last week 😂
WOKE AF!! @buckedupsupps had me litty LIT today. Plus the energy and environment at the gym was amazing today. So excited for what’s coming @goldsgymflanders ❤️🔥
I had a great back day, chest not so much 🤷🏽♀️🤢. Finished up w 3 sets of BB glute bridges, 8-10 reps 225/275/225.
Strong leg sesh today with @benjamespt 💪🏻🍑
A) Hip Thrusts 5 x 8
B) Reverse Lunges 3 x 8 each side
C1) Bulgarian Split Squats (plus front heel elevated) 3 x 8 each side
C2) Leg Extensions 3 x 12
D) Glute-Focused Back Extensions 3 x 15-20
Simple yet effective programming 👊🏻 stick to the basics 👌🏻
Here are 2 great glute activation exercises you should try! They can be done as warm-ups or as their own workouts. - - - -
The 1st one is a Glute Bridge variation called a Frog Pump.
For optimal glute activation do the following:
1. Flex your neck or use a Bosu ball under your neck for support
2. Flatten your lumbar spine onto floor
3. Place elbows onto the ground and make fists
4. Feet together and close to your bottom
5. Pump (Try 2 sets of 30) - - - -
Got in a fun glute workout with @bretcontreras1 at @glutelabofficial yesterday!
He took @thedailykelsey and I through some different movements and was great in teaching us how to perform them properly.
🔊To hear him explain a few things he looks for on the hip thrust.
Here’s what we did:
1️⃣ Hip Thrusts
2️⃣ T-Bell Squats
3️⃣ Nordic Curls (these were my favorite 🔥)
4️⃣ Seated Hip Abductions
We also added in a few drop sets which were super fun and challenging!
Always fun to try new things! Can’t wait to go back 🎉
Zach & I finally can share that we have our own private garage gym!!! 😭👏🏽❤️ We have been working SO hard the past few weeks to get the garage ready to put flooring down & set up equipment! Of course we only have the important equipment set up right now (@bretcontreras1 hip thruster bar & pads) — the essentials 😉🙌🏽 We just got our huge @roguefitness order come in today so that’s what we’ve been up to all day 🥵
We are both so excited to finally have our own gym to workout in & film in — this will allow us to workout at our own convenience & film for hours on end if we need to without getting in the way of others. We have SO SO SO many exciting things in store for you guys!!! As always, thank you all so much for your love & support - none of this would be possible without all of you ❤️❤️❤️
240 14,32011 January, 2020
leg day again. u may wonder why I have so many leg days. well u see I am training to climb Mount Everest and kick the sun in the face, iv had enough of these global warming shenanigans
Got the Glute Guys’ tick of approval 😜🍑 But seriously, it was such an honour to train and learn from the one and only @bretcontreras1 🙌 We made a special trip to San Diego to check out the @glutelabofficial and be taken through an epic booty workout with Bret! Can’t wait to share this workout with you and all of Bret’s helpful advice and tips. Nothing quite like learning from the best 💪 Very excited to take some of this knowledge back to Australia with me and take my glute workouts to the next level 🍑 Thank you again @bretcontreras1 You’re an absolute legend 🙌
61 8,59731 July, 2019
Yesterday, I finally made it down to San Diego to the @glutelabofficial to train with @bretcontreras1 and the Glute Squad!!! 😁🍑🙌🏽 What an absolutely amazing day!! Thank you so so much Bret for having me out here to train! I have looked up to you and your work for so long, and since I started my Glute training journey ~3 years ago, you have been my greatest influence! The Hip Thrust has changed my body and my life! 🍑🙏🏽😄 I had so much fun here at @glutelabofficial !! What an amazing environment and group of women! The strength and work ethic of these girls is NEXT LEVEL! 😱🔥 And, everyone was so sweet, friendly, and supportive! It was so great to meet and train with this group, and I left feeling more inspired and motivated than ever!! I already can’t wait to come back down here again!! 😄🍑 * #thethrustisamust#bretcontreras#glutestrength#bootybuilding#hipthrust#glutegains
📹 videos by @bretcontreras1 and @carliepetraitis (this girl is GOALS!!!! 😱🍑) *
⭐️Video 1- Week 3 of my current Hip Thrust program. 500lbs for 3 reps, hold for as long as possible at top of the last rep. This week I got 17 seconds. Week 2- 14 seconds, Week 1- 9 seconds. *
⭐️Video 2- 95 lb front loaded low Cossacks, for 3 sets of 10 reps(each side). These are crazy hard!!! Talk about a Glute med burn!!! 🔥🔥🔥 But, I love it, and they are one of my favorite exercises! Great combo of hip mobility and strength. I have done a lot of work to progress up to be able to do these, and have built up a lot of strength and control in this deep range of motion. Superset with curtesy lunges(not shown).
78 2,59214 December, 2019
A brutal leg session wiped the smug look off my face, but luckily I was wearing a second, smaller smug look underneath.
125 4,20510 May, 2019
my ideal first date; it’s hot. too hot. I am glistening and slightly sticky. the sun never stops shining in my eyes, giving me the perfect excuse to constantly flex my bicep (he is very impressed). he asks me why I am sticky. I explain that I wear maple syrup instead of perfume. he excitedly reveals the small bottle of maple syrup he carries with him for emergencies. we immediately fall in love and exchange pancake recipes. and that’s how I met @marino_katsouris
128 8,70912 August, 2019
I am pretty proud of my drumsticks for legs 🦵🍗 🌊🌞
15 47330 July, 2019
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