#FitMiss Glutes Galore By: Chady Dunmore Squats - (video to right) 4 sets 8-10reps -squat what YOU are able to squat with good form. Dont compare my squat weight with what you are squatting now, you will eventually progress and squat your own body weight. Good form is always better than a bad squat and hurting yourself because you are trying to lift too heavy. Stiff leg deadlifts -(video to bottom left) 4 sets of 10-12 reps. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement. Repeat for reps. Single leg push downs (on assisted pull-up machine) 4 sets of 12 on each leg. Take your time performing these, make sure to use your glutes and hamstrings to push down not your upper body. When you hold on to the sides, its only to give you balance not to assist in the pushdown. Lower the weight if you are using your arms to help you push down. Music; the realest sport TP & Esco App for video; Picplaypost Wearing: Lululemon top, MusclePharm capris, asics sneakers
Posted on: Thu, 31 Jul 2014 23:00:01 +0000
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