February 19, 2023
February 19, 2023
Combination exercises that I was using to help grow those glutes!!!
Curl variations - progressions to isolate muscles and increase intensity ππ
Scull crusher with make shift barrier ππ - Helps isolate triceps. No fancy equipment, no problem
Leg raise - See how a barrier reduces momentum and isolates your core muscles ππ
Concentration curl - using your inner thigh to create a barrier for muscle group isolation πππͺ
Resistance band deadlift
Resistance band pull apart
Resistance loop side step - Can always double loop to increase resistance π
Resistance loop fire hydrants - Double loop to increase resistance
Resistance loop glute kick back
Resistance loop straight leg kickback - can help add a bonus element of balance too ππ
Resistance band row
Resistance band shoulder press
Alternating jump lunge
Pop squat
Single leg deadlift
Curtsy lunge NO toe tap - challenge your balance by not allowing your toe to touch at end of lunge
Step up toe tap
High plank row
Pistol squat
Resistance loop tricep press down
Low plank tricep kickbacks
Skater jumps
Incline scull crusher - Watch form! I probably went too deepβ¦gotta watch those joints!
Incline push-up - Bosu option adds core work too. Can also elevate arms instead of feet
Incline bicep curl - Can also do using a ball if no incline bench
Incline crunch - Not gonna lie, hard to do without incline bench! Did with back extension machineβ¦
Incline chest press - can use ball instead of incline bench and add some bonus core work ππ
Incline chest fly - if you dont have incline bench no worries! Bonus core workout with ball too π
Elevated back lunge - Can of course also do same for front lunge by stepping forward
Elevated calf raise - I use stairs or the side of my treadmill. Make sure to hold on for balance π
Elevated glute bridge - step another different option to elevate
Elevated Bulgarian split squat - Even a book can increase range of motion and make things harder
Elevated goblet squat- showing different elevation options for those working out at home π
Elevated deadlift - can also use books or any other 2 items of equal height π
Adding a hold to increase time under tension
Adding pulses to increase time under tension
Continuous movement to increase time under tension. No time for muscles to rest between reps.
Slow and controlled movements to increase time under tension. 4 counts down and 4 counts up
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