📝Retour du challenge préféré @supertrainers : Chaise Experience ! Entraînement bonus
👉🏻Alternance de chaise isométrique contre un mur avec des séries de squats. Suivre les consignes de l’infographie (60 secondes de chaise, puis 10 squats etc..)
💪🏻Bon pour les quadriceps, les fessiers et le cardio avec un travail isométrique et dynamique des membres inférieurs
🤜🏻Identifiez vos amis pour les motiver à tenter ce défi 🔥 ça va chauffer les cuisses
16 hours ago
Never underestimate 12 hours off sleep 💤 Yes you heard me! Woke up, and went straight to the gym for a leg day! 😜🔥
- Deadlift 4 x 8-12 reps
- Box squat 3 x 8-10 reps (If you have a lower bench/box, use it)
- 1a Leg extension 2 x 8-10 reps
- 1b Cable pull through 2 x 15 reps
- Bulgarian split drop set x 1 x 30 reps each leg 😳😭
Sleep is essential for us to function, to focus and to get results. Recommend is 8 hours, but I know I function best with 10 hours. What about yourself? How many hours of sleep do you aim for? 🤩
Track credit: Wanted - Tilden Parc, Xavy Rusan
9 hours ago
a gentle reminder to take care of yourself this week. Get some sleep💤eat well🥙stay hydrated💦move your body🤸🏼♀️lift some weights🏋🏼♀️fuel your soul with things you love💕
Loving these sets from @physiqapparel - TWINFIT10 for 10% off 🖤🤍
Hint: it has nothing to do with “glute activation”.
Ask any elite level powerlifter to do a body weight squat and they’ll inevitably spread out their stance beyond shoulder-width and point their toes outward. It looks decent when they assume this stance.
Now ask the same person to squat again but with their their feet straight ahead and with a shoulder-width stance. The squat now looks like a dumpster fire. What happened?
When we consistently utilize highly compressive strategies (for long periods of time), or strategies that squeeze us from front to back, we shrink the field of movement options available to us.
This usually ends up creating a situation wherein the individuals hip and shoulder sockets point further into external rotation.
This becomes their new “sagittal” plane, and is often the reason people feel more comfortable squatting in this kind of orientation.
This has benefits, too. The smaller the joint excursion in a big lift, the less mechanical work we have to do to lift the same loads. We just need to ensure that people don’t become overly “stuck” in these positions, as that’s typically when I’ve seen problems start to arise in people.
Remember that turning your feet out does not “activate your glutes”. If you’re standing up straight, your glutes are plenty active. All this does is orient an individual’s hips into a position where they can give themselves space to move into to redistribute where relative motion can occur.
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