正在加载视频...

视频加载失败

加载此视频时出现问题。这可能是由于临时网络问题，或视频可能不可用。

Apparently this is more hip flexor targeted than abs, but I’ve been working progressive overload on these for a little over a year now and like the results. Two sets, 12-15 reps, twice a week. Started with 10lbs, up to 40lbs these days

STUMPY💯

4,535 subscribers

46,332 次观看 • 25 天前 •via X (Twitter)

Anya Rossi• Live Now

Private livecam show

0 条评论

暂无评论

原始帖子的评论将显示在这里

相关视频

I’ve been trying to grow out my hair for a little over a year now 😄 I’ve enjoyed trying new hair styles these past couple days

I’ve been trying to grow out my hair for a little over a year now 😄 I’ve enjoyed trying new hair styles these past couple days

Princess Linnea 👸

12,739 次观看 • 10 天前

Not happy with the depth on some of these reps. They're borderline. But 280lbs is a lot more than I was expecting to be squatting by this point. Happy with the progress. Keep pushing. Keep working. Here's to the start of a great week.

Not happy with the depth on some of these reps. They're borderline. But 280lbs is a lot more than I was expecting to be squatting by this point. Happy with the progress. Keep pushing. Keep working. Here's to the start of a great week.

Daniel Polehn

34,537 次观看 • 8 个月前

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 次观看 • 1 年前

catching up with these two today because i’ve finally been able to stay awake for more than an hour at a time ❤️

catching up with these two today because i’ve finally been able to stay awake for more than an hour at a time ❤️

zoë rose bryant

195,760 次观看 • 7 个月前

What I’ve been working on these past few days is finally live ❤️ I’ve put a lot of time and heart into this, and I’m really happy to finally share it with you. Look closely at the video… there’s a little surprise waiting just for being here

What I’ve been working on these past few days is finally live ❤️ I’ve put a lot of time and heart into this, and I’m really happy to finally share it with you. Look closely at the video… there’s a little surprise waiting just for being here

dhiraj

80,831 次观看 • 17 天前

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 次观看 • 6 个月前

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 次观看 • 1 年前

Americas need to understand: we’re asking our Air Traffic Controllers to now work not just 5 days a week, but sometimes 6 days a week and 50+ hours, WITHOUT PAY. This is all with the addition of needing a side job like driving for DoorDash just to put food on the table. Democrats, Air Traffic Controllers are working hard for YOU! End the shutdown now and get these controllers their paychecks.

Americas need to understand: we’re asking our Air Traffic Controllers to now work not just 5 days a week, but sometimes 6 days a week and 50+ hours, WITHOUT PAY. This is all with the addition of needing a side job like driving for DoorDash just to put food on the table. Democrats, Air Traffic Controllers are working hard for YOU! End the shutdown now and get these controllers their paychecks.

Secretary Sean Duffy

160,053 次观看 • 10 个月前

A lot of people talk down on prayer these days, but I’ve never been more thankful for it. While I was recovering from hip surgery, so many of you were praying for me—and I want you to know those prayers were answered! The surgery was 100% successful. God is good! 🙏 Here’s a little update…

A lot of people talk down on prayer these days, but I’ve never been more thankful for it. While I was recovering from hip surgery, so many of you were praying for me—and I want you to know those prayers were answered! The surgery was 100% successful. God is good! 🙏 Here’s a little update…

Greg Laurie

13,258 次观看 • 1 年前

My warehouse is a couple towns over from where there is apparently a ton of daycare fraud. Now i have a couple people i have been working with doing research on where is the worst but i just wanted to go take a look and so far a lot of these are closed, and should be open.

My warehouse is a couple towns over from where there is apparently a ton of daycare fraud. Now i have a couple people i have been working with doing research on where is the worst but i just wanted to go take a look and so far a lot of these are closed, and should be open.

PNWGUERRILLA

231,073 次观看 • 8 个月前

I never trained my abs directly for years…big mistake. I used to thing squats/deadlifts were enough. (This might be the case for some people but not everyone) Every time I used to diet down my abs never used to “pop” so to speak. Over the last few years I’ve trained abs directly 2x week. Kneeling cable crunches and ab crunch machine being my go to at the start of every leg day. Also helps lubricate the spine going through spinal flexion/extension before any axial loaded work. Surprise surprise my abs look better when I’m leaner these days. Something as simple 2-3 sets 2x a week with a big focus on getting stronger is better than nothing. Wish I’d started it sooner.

I never trained my abs directly for years…big mistake. I used to thing squats/deadlifts were enough. (This might be the case for some people but not everyone) Every time I used to diet down my abs never used to “pop” so to speak. Over the last few years I’ve trained abs directly 2x week. Kneeling cable crunches and ab crunch machine being my go to at the start of every leg day. Also helps lubricate the spine going through spinal flexion/extension before any axial loaded work. Surprise surprise my abs look better when I’m leaner these days. Something as simple 2-3 sets 2x a week with a big focus on getting stronger is better than nothing. Wish I’d started it sooner.

Francis Melia

29,039 次观看 • 2 个月前

Been working with honey bees for 15 plus years it's been a struggle but nothing like the last two years! Now all my honey bees are dead and I'm sure it has nothing to do with what's going on up above geez!

Been working with honey bees for 15 plus years it's been a struggle but nothing like the last two years! Now all my honey bees are dead and I'm sure it has nothing to do with what's going on up above geez!

💥 Dan P.💥 🇺🇸 🙏 The Truth will prevail

83,188 次观看 • 4 个月前

If you’re grinding a busy 9-5 and barely have time (or energy) for a full gym session, invest in an abs roller. I’ve been using one for over a year now and it’s still one of the most effective tools I’ve found for training my abs. No complicated setups, no long workouts just consistent results. This is exactly how I use it What’s your take on the abs roller? Overhyped or legit?

If you’re grinding a busy 9-5 and barely have time (or energy) for a full gym session, invest in an abs roller. I’ve been using one for over a year now and it’s still one of the most effective tools I’ve found for training my abs. No complicated setups, no long workouts just consistent results. This is exactly how I use it What’s your take on the abs roller? Overhyped or legit?

Freeman⚓️💪🏼

54,918 次观看 • 1 个月前

it’s been a while since I’ve updated you on my workouts, but here we are and we’re back with a leg workout! I’m only weight training 4 days a week for about 45 min each sesh because you don’t need more than this to get results! my students also follow this method and get results faster than training 5-6 days per week🙌🏼 I do 3 leg sessions per week + 1 upper body. I usually only do between 4-5 movements each leg day since I’m already doing a good amount of volume doing legs so frequently! Here’s my workout: -leg press (quad focused) 4 sets by 12 reps (feet closer together towards the center of the platform help you target your quads better) -quad extension 3 sets by 12 reps -seated hamstring curl 3 sets by 12 reps -glute med cable kickback 3 sets by 12 reps (i like to have the cable notch at mid shin so im really able to focus on the upper glute. with my working foot on the angle and toes pointed outward, it actually increases the abduction component) -standing calf raises 3 sets by 12 reps (i have never truthfully trained calves consistently ever i always start and then stop because it feels pointless but it’s 2026 and we aren’t neglecting muscle groups so here’s my accountability lol) 💙I’m wearing the new Buffbunny Collection halo long sleeve ‘Rio blue’ in size medium / code Miranda will save you 10% 💙always fueling my workouts with my C4 Energy creatine bc otherwise i won’t remember to drink it 🙈 #legworkout #fitness #legday #gluteworkout #women f

it’s been a while since I’ve updated you on my workouts, but here we are and we’re back with a leg workout! I’m only weight training 4 days a week for about 45 min each sesh because you don’t need more than this to get results! my students also follow this method and get results faster than training 5-6 days per week🙌🏼 I do 3 leg sessions per week + 1 upper body. I usually only do between 4-5 movements each leg day since I’m already doing a good amount of volume doing legs so frequently! Here’s my workout: -leg press (quad focused) 4 sets by 12 reps (feet closer together towards the center of the platform help you target your quads better) -quad extension 3 sets by 12 reps -seated hamstring curl 3 sets by 12 reps -glute med cable kickback 3 sets by 12 reps (i like to have the cable notch at mid shin so im really able to focus on the upper glute. with my working foot on the angle and toes pointed outward, it actually increases the abduction component) -standing calf raises 3 sets by 12 reps (i have never truthfully trained calves consistently ever i always start and then stop because it feels pointless but it’s 2026 and we aren’t neglecting muscle groups so here’s my accountability lol) 💙I’m wearing the new Buffbunny Collection halo long sleeve ‘Rio blue’ in size medium / code Miranda will save you 10% 💙always fueling my workouts with my C4 Energy creatine bc otherwise i won’t remember to drink it 🙈 #legworkout #fitness #legday #gluteworkout #women f

Miranda Cohen

17,493 次观看 • 6 个月前