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Glute focused workout: • Hip thrusts • B-stance RDLs • Cable step ups • Cable kickbacks Train to failure and control the weight.

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Velvet 🌿✨

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52,569 просмотров • 9 месяцев назад •via X (Twitter)

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Ab mommy’s glute workout from today: • Hip thrusts • RDLs • Cable step ups • Bench supported cable kickbacks Felt a bit weak-ish, but still destroyed it hehe
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Ab mommy’s glute workout from today: • Hip thrusts • RDLs • Cable step ups • Bench supported cable kickbacks Felt a bit weak-ish, but still destroyed it hehe

Velvet 🌿✨

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Step ups 5x10-15 Glute extensions 3x10-12 / Weighted 45lbs Hip thrusts 3x10 Af ductors 3x To failure
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Step ups 5x10-15 Glute extensions 3x10-12 / Weighted 45lbs Hip thrusts 3x10 Af ductors 3x To failure

Mia Sand

14,943 просмотров • 1 год назад

Suffering from period cramps, so I had to go easy on this workout: • Hip abduction (leaning back) • Hip thrusts • B stance RDLs • Bulgarian split squats (Idk why I did pull ups lol) Go to the gym. No excuses :)
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Suffering from period cramps, so I had to go easy on this workout: • Hip abduction (leaning back) • Hip thrusts • B stance RDLs • Bulgarian split squats (Idk why I did pull ups lol) Go to the gym. No excuses :)

Velvet 🧬✨

114,968 просмотров • 10 месяцев назад

heavy glute focused RDLs🍑 notice how I am controlling EVERY aspect of this movement. I control the weight, it does not control me💯
0:24

heavy glute focused RDLs🍑 notice how I am controlling EVERY aspect of this movement. I control the weight, it does not control me💯

Miranda Cohen

18,807 просмотров • 2 лет назад

A simple glute focused leg workout that will leave your glutes sore for days🍑🔥 Focus on pushing as much as weight as you can while maintaining form & tempo! This is how you grow muscle while getting stronger💪🏻 Workout: -Smith Machine Hip Thrust 4 sets x10 reps -Cable Upper Glute Kickback 3 sets x8 reps ea leg -Sumo RDL 3 sets x15 reps *superset w/👇🏻* -Weighted Hip Extension 2 sets x8 reps | last set xfailure
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A simple glute focused leg workout that will leave your glutes sore for days🍑🔥 Focus on pushing as much as weight as you can while maintaining form & tempo! This is how you grow muscle while getting stronger💪🏻 Workout: -Smith Machine Hip Thrust 4 sets x10 reps -Cable Upper Glute Kickback 3 sets x8 reps ea leg -Sumo RDL 3 sets x15 reps *superset w/👇🏻* -Weighted Hip Extension 2 sets x8 reps | last set xfailure

Miranda Cohen

11,504 просмотров • 11 месяцев назад

amazing leg day with my girl ✨✨ full workout: 💛 RDLs – 4 x 10+ 💛 Single Leg Curls – 3 x 12+ (each side) 💛 45° Hypers – 3 x 12–15+ 💛 Kickbacks – 3 x 15+ (each side) 🔥 Finished off with Banded Hip Thrusts – 3 x burnout (to failure) fueled by use my code BARB to save $$$
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amazing leg day with my girl ✨✨ full workout: 💛 RDLs – 4 x 10+ 💛 Single Leg Curls – 3 x 12+ (each side) 💛 45° Hypers – 3 x 12–15+ 💛 Kickbacks – 3 x 15+ (each side) 🔥 Finished off with Banded Hip Thrusts – 3 x burnout (to failure) fueled by use my code BARB to save $$$

Queen🐝

13,773 просмотров • 1 год назад

Very proud of my progress on a serious note. :) will say that hip thrusts and rdls make a big difference in glute growth :0 maybe some genetics but I personally had to work for my butt imo…
0:31

Very proud of my progress on a serious note. :) will say that hip thrusts and rdls make a big difference in glute growth :0 maybe some genetics but I personally had to work for my butt imo…

Phopal

240,232 просмотров • 6 месяцев назад

🔥 Save this for your next lower body day! Here’s your sign to lift heavier and push yourself harder — because that’s how we build strength and burn fat. You’ve got more in you than you think 💗 Workout details below: 🍑 Hip Thrusts — 4x12+ 🍑 Glute Kickbacks — 3x15+ 🍑
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🔥 Save this for your next lower body day! Here’s your sign to lift heavier and push yourself harder — because that’s how we build strength and burn fat. You’ve got more in you than you think 💗 Workout details below: 🍑 Hip Thrusts — 4x12+ 🍑 Glute Kickbacks — 3x15+ 🍑

Queen🐝

19,854 просмотров • 1 год назад

Most people overcomplicate ab training by treating them differently than every other muscle Train them with resistance, to failure & progressively overload them Cable crunches are an S-tier option: * ribs to pelvis * minimize hip movement * slow stretch to the top
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Most people overcomplicate ab training by treating them differently than every other muscle Train them with resistance, to failure & progressively overload them Cable crunches are an S-tier option: * ribs to pelvis * minimize hip movement * slow stretch to the top

Cody Main

10,969 просмотров • 1 месяц назад

Shoulders🔥 Started with machine shoulder press (front + overall delt mass). Then cable lateral raises to isolate the side delts—control the lift and keep tension constant. I hit these two exercises twice per week, 2 sets each to failure! #workout #shoulders #gym #fitness #fitnessmotivation
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Shoulders🔥 Started with machine shoulder press (front + overall delt mass). Then cable lateral raises to isolate the side delts—control the lift and keep tension constant. I hit these two exercises twice per week, 2 sets each to failure! #workout #shoulders #gym #fitness #fitnessmotivation

Elijah Baier

41,733 просмотров • 10 месяцев назад

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists
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General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

Dean Turner

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another vlog style reel - leg day edition🦵🏻❤️ Workout: • cable kickbacks 3x8ea • barbell rdl 4x6 • hip abduction machine 3x12 • weighted hip extensions (70lbs) 3 sets xfailure My current workout split is: mon- quad/glute tues- pilates wed- glutes only thurs- pilates fri- upper sat- ham/glute sun- rest I program and train my clients very similarly to how I program myself! Every month I focus on 3 compound movements where I am going heavy and training for strength💪🏻 If you’re craving clarity in the gym, this is your sign. A proper training program removes the guesswork and accelerates your results. Click the link ( to inquire, and let me help you replace confusion with confidence and direction. 🍽️ everything I am wearing is on sale right now! Buffbunny Collection 🐰 code Miranda saves you an EXTRA 10% on all current Black Friday sales🛍️🔥 jolly rancher sour apple creatine🍏 during my workout everytime! C4 Energy products are 20% off for Black Friday!
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another vlog style reel - leg day edition🦵🏻❤️ Workout: • cable kickbacks 3x8ea • barbell rdl 4x6 • hip abduction machine 3x12 • weighted hip extensions (70lbs) 3 sets xfailure My current workout split is: mon- quad/glute tues- pilates wed- glutes only thurs- pilates fri- upper sat- ham/glute sun- rest I program and train my clients very similarly to how I program myself! Every month I focus on 3 compound movements where I am going heavy and training for strength💪🏻 If you’re craving clarity in the gym, this is your sign. A proper training program removes the guesswork and accelerates your results. Click the link ( to inquire, and let me help you replace confusion with confidence and direction. 🍽️ everything I am wearing is on sale right now! Buffbunny Collection 🐰 code Miranda saves you an EXTRA 10% on all current Black Friday sales🛍️🔥 jolly rancher sour apple creatine🍏 during my workout everytime! C4 Energy products are 20% off for Black Friday!

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How to train the 3 parts of the chest with the Cable Machine . Solid finisher for chest day. My home workout people, I no forget you, cooking something for you guys too🙏🏾
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How to train the 3 parts of the chest with the Cable Machine . Solid finisher for chest day. My home workout people, I no forget you, cooking something for you guys too🙏🏾

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Target Your Rear Delts with Rope Cable Face Pulls on the Bench Stay ahead of the game this December and target those rear delts with Sam Sulak’s highly effective rope cable face pulls! Try adding a little extra juice to the routine for an even better workout! #quicktip
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Target Your Rear Delts with Rope Cable Face Pulls on the Bench Stay ahead of the game this December and target those rear delts with Sam Sulak’s highly effective rope cable face pulls! Try adding a little extra juice to the routine for an even better workout! #quicktip

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Most beginners throw the check hook wrong ❌🥊 Step 1️⃣ Step out to the side Step 2️⃣ Rotate and shift your weight Step 3️⃣ As you rotate, deliver the hook 💥 Step 4️⃣ Reset your stance

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The abs are treated like a special case for no good reason. Every other muscle in the body grows through progressive load. Add weight, hit the rep range, recover, repeat. Then we get to the abs and suddenly the protocol is bodyweight crunches, sit-ups, and leg raises. Sit-ups recruit the hip flexors more than the abs. Leg raises do the same. The exercises everyone does for a "core workout" are mostly working the muscles that pull the thigh towards the chest. Weighted cable crunches. 4 to 6 reps. Add a kilo a fortnight. Watch them grow like every other muscle. The rectus abdominis didn't evolve on a different planet.
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The abs are treated like a special case for no good reason. Every other muscle in the body grows through progressive load. Add weight, hit the rep range, recover, repeat. Then we get to the abs and suddenly the protocol is bodyweight crunches, sit-ups, and leg raises. Sit-ups recruit the hip flexors more than the abs. Leg raises do the same. The exercises everyone does for a "core workout" are mostly working the muscles that pull the thigh towards the chest. Weighted cable crunches. 4 to 6 reps. Add a kilo a fortnight. Watch them grow like every other muscle. The rectus abdominis didn't evolve on a different planet.

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20,550 просмотров • 2 месяцев назад

Hamstring Training Science (Video demo: 2 working sets of RDL's from yesterdays training session) The hamstrings cross two joints: the hip and the knee. To train them optimally, you need to target both of their primary functions: knee flexion and hip extension. This is why both leg curls and Romanian deadlifts (RDLs) are essential for balanced and maximal hamstring growth. - Leg curls isolate and target the knee flexion role, emphasizing the distal portion of the muscle. - RDLs develop the hip extension role, focusing on the proximal portion and building overall posterior chain strength. Training both ensures complete and balanced hamstring development.
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Hamstring Training Science (Video demo: 2 working sets of RDL's from yesterdays training session) The hamstrings cross two joints: the hip and the knee. To train them optimally, you need to target both of their primary functions: knee flexion and hip extension. This is why both leg curls and Romanian deadlifts (RDLs) are essential for balanced and maximal hamstring growth. - Leg curls isolate and target the knee flexion role, emphasizing the distal portion of the muscle. - RDLs develop the hip extension role, focusing on the proximal portion and building overall posterior chain strength. Training both ensures complete and balanced hamstring development.

Mikey

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5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles
2:56

5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles

Gabe Pluguez

40,169 просмотров • 1 год назад