Stick to the plan. Not the mood.

Discipline >>> motivation

Yes ma’m 🙏🏻

Gia !!! Yes I do these the same a bit of a toe turn out and knees as well. MF bitch nothing better.

Dig in

Have you ever seen where people are tucking one leg behind on the ground? resembling a bulgarian split squat.

Yes, absolutely. There are so many different exercise variations, and what works for one person may not necessarily work for someone else. The way I look at it is simple: focus on the muscle you're trying to work, make sure the exercise is actually targeting that muscle, and pay attention to whether you're feeling consistent tension throughout the entire rep. Everyone's body is different. Depending on your spinal structure, bone structure, and individual biomechanics, certain exercises or positions may cause you to overcompensate and recruit muscles that aren't supposed to be doing most of the work. Sometimes, you're engaging other muscles without properly activating or pre-exhausting the muscle you're actually trying to target. That’s why I learn to listen my body. Don't just copy what you see online because it works for someone else.

I hate doing Bulgarians! I can't set them up right and mess them up... I may try this on the hack-squat since I can like you said try to isolate one glute at a time and see what I think of it. Always worth a shot. 🙏 I have only switched up to HS for the last 5 months in general but have become rather strong quickly. I think I feel comfortable now giving it a try.

Bulgarian squats are going to be a lot more simple than a single leg hack The easiest way to do a Bulgarian squat is not on a typical bench Preform it on a weight bench because you need a stabilizer Here’s two examples of stabilization for Bulgarian

It's been a while since I have tried them again. Thank you this actually helps! I have both of those set up's available to me. I may try holding one of those sticks for balance until I feel more comfortable. On the second one. Basically it's men who have taught me everything in the gym which is good, but this is one they don't do.

It became very easy when I sat on the bench, then took one leg out ahead of the other and stood on that leg then the free leg I put on the bench If your stance is too far out, it’ll make it more difficult and then you won’t get as much quad focused

Energy for the week 🔥🔥

Nice job Gia! 💪🔥

Thank you! Back at ya

Kill it Gia 🫡

Have an amazing week🙏🏻

ALWAYS and you as well 🫡

Great range of motion and control Men and women pay attention Get the most out of ur workout and do it correctly 💪

Killin it!! Funny you should say that, and @tyromper posted something similar earlier. I ate something that didn't agree with me last night (I won't fill you in with details) but, after I hydrated......I worked out. Why? Because it was weight day.

Mood mixed with it is fun tho

Never leave the gym unhappy Maybe hungry though

Happiness all the time in the gym wont give u that shape u really want... Sometimes some bad days gotta steep in

Great form and love the deep ROM.

Thank you! The other day I was doing an exercise that let me see most of the gym. I noticed four people all doing short pulses with partial range on the leg exercises at the same time. As soon as a set finished, they’d sit on their phones for the entire rest period, then go right back to more pulses. It made me curious… when someone says their legs just won’t grow, how much of it might actually come down to what’s happening in those sessions?

Great observation, I think you are right. In my own experience making that mistake (heaviest of plates, short ROM on the hack squat), I definitely! felt it but only in the upper quad. About 4 months ago I tried an online hack. (I’m home gym now) Lowered the plates but added resistance bands. Now I do very deep rom but still get the equivalent resistance of the previous short rom. Too soon for notable results to know if it’s working but I definitely feel it across the whole quad and upper hams/glutes.

Great to mix it up I’ll do 2-3 full sets Full range than on my last set after I reach failure on my last set, I’ll do 10 reps partials One of my competitors back in the comp days taught me that for tall people who want to add volume to the quads

Nice! You must be rock solid because those drop sets can be punishing. Given your vast experience, I’m curious what you think of what I currently do(I do this on most exercises). On the leg sled, stance low on the plate, go to <1 RIR. Rest, change stance to mid plate, go to <1 RIR. Repeat with stance high on plate, <1 RIR. Typically reps are around 12-13-12

🥰🫶🏼♥️♥️♥️♥️

Mood is irrelevant 👊

Yes sir

🔥🔥🔥👏🏾 killing it, my girl!

💪💪

👏🏻👏🏻👏🏻

So true But a new shirt. New shoes. Whatever it takes to motivate you to get back at it.

Great advice..Great machine. Just started using it 2 months ago. Its awesome for the legs and easy on your back. I was holding my breath on the last couple of reps and watching your breathing rate elevate. I've been there many times..Know that all too well. Great work!!

Hold in your breath til you complete the rep, power up and than breath at rest and go again 😭 definitely challenging

💪

Always!!!

💪🏻

*stick to the system. 👍🏻 Systems &gt; Goals - @ScottAdamsSays

@ScottAdamsSays 🙌🏻

Gia is bas@$$

❤️

Technical question: Looked like you're stopping at the top before your knees lock out - at least on the first couple on the video. Was the goal to keep continuous muscle tension? Just curious - thx

Yes, my goal is to keep the tension on the muscle the entire time. Locking out the knees takes tension off the quads

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One more move to go. It's HIIT time.

1000% ♥️👊

No days off 💪

I heard even without weights that equipment weighs a lot ! Great job Gia. Have my hip replaced three years ago have been holding off and overdoing the legs that start slow recently and do enjoy that machine. I’ve always done upper body since the surgery.

How’s the recovery going?

Do you have a personal trainer?

Been a certified trainer and coach since 1998

With this there will be no uterus or femininity left. Heavy exercise is for men not women🙏