① https://goo.gl/PvoSQo
② Add/Remove Content: contato@comotreinar.com
③ Partnership: @sumeet_sahni
Booty Burner 🍑🔥 Cable Squats
.
I love occasionally including this exercise in my glute days. Take a look at my form, the POSITION and ANGLE is important in order to target the glutes.
.
🍑Find a weight that is challenging, but manageable. If you go too heavy on these you will feel it in your lower back, so test out a few weights before doing a full set
🍑 Have a wide stance with your feet slightly pointing out
🍑 Keep your chest and head up during the entire set. The weight will force you to fall a bit forward, so use the strength of your glutes to counteract this.
🍑 Sit in the heels on your feet
🍑 Squeeze your glutes to stand up
🍑 I like to pump out as many of these as I can until I fail, like in the video 😂, and can’t squat anymore
.
👉🏽Tag someone you want to try this with 👭 and let me know how it goes!
On Mondays we train legs 🏋🏽♀️
.
Leg days are seriously my favorite 🤗 remember ladies, don’t be afraid to lift heavy. Heavy weights cause the body to change and reshape, so challenge yourself 💪🏽 here are 4 out of 6 exercises I did (a few are kept secret for clients only 😉)
.
1️⃣ Standing Hamstring Curls- 3×12-15 at 30 lbs
.
Focus on not moving your lower back and only flexing your hamstrings to move the weight. 30 lbs sounds like a joke, but let me to you 😩 if you actually do this movement correctly, 30 lbs creates enough tension to stimulate the muscle.
.
2️⃣ Hack Squat-3×12-15 at 180 lbs
.
This video is sped up A LOT for entertainment purposes, but make sure you descend slowly- I take a full 4 seconds to drop down. Go down to at least parallel and then flex your quads, hamstrings, and glutes to stand up. Do not lock out your knees.
.
3️⃣ Quad Extensions- 3×10-15 at 80-100 lbs
.
On these I am trying to hit complete failure. I go till I literally can not flex my quads anymore 🔥😭
.
4️⃣ Standing Calf Raises- 3×12-15 at 60lbs
.
By now my legs are beat ♿️ so I just focused on getting a good stretch and hard flex. Make sure you keep your knees softly locked out, quads engaged, and work the full range of motion- even if that means making the weight light!
★ Send your workout with the hashtag #COMOTREINAR! Please, SUBSCRIBE the channel and PRESS THE BELL icon! https://goo.gl/PvoSQo
U Rock 🙂
[RECOMMENDED PLAYLISTS] #PLAYLISTFITNESSMOTIVATION
► Female Fitness Motivation: https://www.youtube.com/watch?v=4FAwOlXXnAs&list=PLans-piucXgu4eSl-UrJxekH6MfNIj6Lm
► Glute Building:https://www.youtube.com/watch?v=Q0zXK1yYY4A&list=PLans-piucXgvGE-who4UlUppUA8fEjQxu
► Gracyanne Barbosa: https://www.youtube.com/watch?v=hZgbaaiDAD0&list=PLans-piucXgs1wfh87cd_GlLruaCSouvC
► Vivi Winkler: https://www.youtube.com/watch?v=cZ1KDoA6MZ8&list=PLans-piucXguVnP8sRnToO3upnlHWC7we
► Indian Fitness: https://www.youtube.com/watch?v=abn8-ZqCRMI&list=PLans-piucXgtcF6kdNY3yPBDSjPgibohu
► Sonia Isaza: https://www.youtube.com/watch?v=boOmwLkwzSQ&list=PLans-piucXgvgEOBISTjvNtVV9qm2j4wF
► Yoga & Flexibility: https://www.youtube.com/watch?v=H8mPxPBar4Q&list=PLans-piucXgtaPCt8TrVYsv3iQlon1buv
More info in http://comotreinar.com
Like http://www.facebook.com/comotreinar
Follow http://www.instagram.com/comotreinar
[MUSIC & AUDIO CREDITS] #MOTIVATIONWORKOUTMUSIC
★ Tobu: https://www.youtube.com/tobuofficial
★ NCS: https://www.youtube.com/NoCopyrightSounds
★ Frequency: https://www.youtube.com/FreeSongsToUse
source
