May this post give all you mamas, that are making the milk 🤱🏻 and working on body composition, some hype to attempt new weight and movement patterns!1. Equalizer Ham Curl x RowIntense little body weight combo movement! This combo could be used as a warmup or slapped
May this post give all you mamas, that are making the milk 🤱🏻 and working on body composition, some hype to attempt new weight and movement patterns!
1. Equalizer Ham Curl x Row
Intense little body weight combo movement! This combo could be used as a warmup or slapped at the end of your workout as a demolisher. Dig your heels into the box as you imagine the only muscles in your body working are your hamstrings. I use this imagery a lot to help turn off and on muscles. Aim to raise your hips at the same rate as the ham curl. When moving into the back row, try squeezing your thighs together (adductors) to make the lower TA’s (deep abs) turn on
*Ignoring me mopping the floor with my freshly washed braid 😩 🤢
2. SL DB DL ss. Sumo Squats
Since baby2 I only hit this kind of weight assisted with the bench (90lb posted a few vids back). My plan for this lift was to ONLY 1 RM the 80lbs. I ended up hitting this for 3 sets of 4 😭. This isn’t pristine form and that is OKAY when pushing new heavy weight. I’ll never get stronger and change my body comp if I don’t keep a progressive overload
3. Cable V-Bar Lateral Lunges
If you’ve never done lateral lunges on the cable machine, you’ll be crazy surprised how hard your core will have to work! Make sure to breathe under nicely braced abs through all reps. Your foot should be to the side of the bottom of the pulley so that when you lunge, the pulley points in the same direction as your knee. I prefer my extended leg’s foot to be a bit externally rotated. Play around with your foot facing forward or externally rotated to see what feels best for your hips. Push your glutes back and try to keep a more vertical shin to make this movement more hip/glute dominant than quad. For some reps not shown, I played around and did a Cossack squats
the end of your workout as a demolisher. Dig your heels into the box as you imagine the only muscles in your body working are your hamstrings. I use this imagery a lot to help turn off and on muscles. Aim to raise your hips at the same rate as the ham curl. When moving into the back row, try squeezing your thighs together (adductors) to make the lower TA’s (deep abs) turn on*Ignoring me mopping the floor with my freshly washed braid 😩 🤢2. SL DB DL ss. Sumo SquatsSince baby2 I only hit this kind of weight assisted with the bench (90lb posted a few vids back). My plan for this lift was to ONLY 1 RM the 80lbs. I ended up hitting this for 3 sets of 4 😭. This isn’t pristine form and that is OKAY when pushing new heavy weight. I’ll never get stronger and change my body comp if I don’t keep a progressive overload3. Cable V-Bar Lateral LungesIf you’ve never done lateral lunges on the cable machine, you’ll be crazy surprised how hard your core will have to work! Make sure to breathe under nicely braced abs through all reps. Your foot should be to the side of the bottom of the pulley so that when you lunge, the pulley points in the same direction as your knee. I prefer my extended leg’s foot to be a bit externally rotated. Play around with your foot facing forward or externally rotated to see what feels best for your hips. Push your glutes back and try to keep a more vertical shin to make this movement more hip/glute dominant than quad. For some reps not shown, I played around and did a Cossack squats