Today started off r.o.u.g.h as I was up at 4 with an upset stomach. As much as I hoped for a snow delay, I was at work early for a meeting. Only tea for breakfast. Then with an early out, I skipped my lunch break and had a handful of almonds to hold me over until I got home.
Sorry #fitgirls but I scarfed my lunch and didn’t get a picture. Spinach salad with pretzel bread bites. Tomorrow’s lunch will be a taco salad though so here’s that for the #fitgirlsphotochallenge
My stomach is feeling better, but I’m definitely coming down with a cold.
#squatchallenge is nearly done! 40 in tonight, on top of my squats for my workout.
Didn’t get my steps in and only about 40 oz of water.
I usually get my workout in before beginning the day. The squat challenge group that I'm in added an optional plank challenge last week. No problem. Most of those are completed as part of the Beachbody 21 Day Fix Extreme daily routine. But today.....those extra squats.....🏋️♀️ 😝
[HINGE VS. SQUAT]
🙏🏼This was a really great post I want to reiterate to my clients and people with general issues with the concepts of the differences between the two movements!
Collaborative post with @themvmtpts. 🇨🇦
The hinge(deadlift) and squat are two leg dominant patterns that are often used in training or incorporated in rehab. They both require different setups as well as mechanics. This means that different muscle groups will be worked more or less depending on the movement you are utilizing.
The hinge requires a more horizontal torso with less knee flexion to start. It is a more hip dominant movement with greater muscle activation of the glutes and hamstrings. From a clinical standpoint, the hinge is a great exercise to help dissociate between the hips and lower back and introduce hip dominant movement when someone is experiencing knee pain. The greater the knee flexion angle, the more knee extension moment the hinge will have. For example, the sumo deadlift utilizes more quadriceps than conventional deadlift because you have to flex the knees more during the movement.
The squat requires a more vertical torso and has greater knee flexion at the bottom position. The movement starts with breaking at the knees instead of the hips in a normal squat. They recruit more quadriceps than the hinge movement as expected. Why is the squat important clinically? It is very specific to things we do in everyday life whether it is getting up from a chair, jumping, etc. It provides a strong base of strength for all of those activities
In our opinions, leg day is incomplete unless you're incorporating both and getting the best of both worlds. There are so many different ways to manipulate these two movmements, they should be a staple in your training and your rehab. If you have any questions, feel free to leave a comment. Which one do you prefer more, the hinge or the squat?
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Vacation is not an excuse to take a break from working out. Give me a good excuse as to why you can’t make it and I will give you ten more proving you wrong🤷♀️
I actually think we should be more motivated working out while vacationing. 30 min of exercise won’t interrupt your leisure activities but can surely give you a boost of energy and set the mood for the rest of the day. Plus, it’s a shame not to move your body when it’s such gorgeous weather outside.
While baby Ivy was taking a nap this afternoon Hans and I sneaked downstairs for a quick workout. I did 40 min and then finished outside by the pool. I couldn’t resist the sun! 🤪☀️
🍑KILLER GLUTES WORKOUT🍑
THE BOOTY DECEASEMENT IS REAL💀
💛Hit LIKE if you think you got this!!💪🏽
3rd week of the BC hip thrust pyramid protocol and I am feeling the burn but also feeling so strong!💪🏽💥 Heavy hip thrusts = booty growth. No way around it🍑 And let me just tell you…you aint ready for pause squats💀😭 GIVE THEM A TRY! They hurt sooooo bad but it’s all booty!! Let’s get strong and grow these cakes👏🏾🍰
📝SAVE for booty gains!!!🍑
✨TAG a friend to try this with!
✖️Swipe = each individual set/superset
🔥WORKOUT DETAILS BELOW🔥
SET 1: [4 SETS]
🍑BC Hip Thrust: 17 reps, 12 reps, 6 reps, 22 reps (I’m up to 255lbs, 315lbs, 335lbs [shown], 225lbs)
SUPERSET 1: [4 sets]
🍑Pause Squat: 8 reps (1-3 second pause at the bottom — I use the safety bars to rest the bar but this can be done without them! Clearly my pauses were a bit short cause I was dying😭)
🍑Bench Jump Squats: 12 reps
TRISET 1: [4 sets]
🍑Cable Tension Squat: 10 reps
🍑Cable RDL: 10 reps
🍑Cable Abduction: 10 reps/leg
The cakes are deceased but that’s what it takes for the booty gains🙌🏽🍑 Let me know if you have any questions at all in the comments below! Happy Tuesday! Keep grinding🔥
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🎬Youtube Channel: alittletaeste
🏋🏽♀️Workout Programs: alittletaeste.com
No Matter what your Obstacles Are continue to fight for a healthier version of you. Health, physical, mental and emotional struggles can all can bring you down. So try to over come your obstacles, and make yourself proud of yourself