As you wished! 😜⚠️ My tips on engaging glutes more in exercises where it’s common to let lower back and/or hamstrings take over!
❗️ These tips applies to all straight legged moves where you bend your back such as back extensions, stiff deadlifts, straight hack squats, good mornings and so on.. ❗️
⭐️ Hyper extensions: This is originally for lower back but with small tweaks you can really fire up your butt here! Place the pads slightly below your hips (normally you’ll place them straight on your hips). Place feet a lil’ wider than you would in a regular back extension move, tuck your hips in and let your lats stretch. This will create what looks a bit like a curved back but it’s completely natural and safe, note that I don’t use any weight. Squeeze them glutes at the top! Tips think as if your pulling your upper body up by using your glutes and never let your neck get up first, rather keep it low.
⭐️ Good Mornings in the hack squat.
Same technique! Here you’ll be free to point your toes to the side more than in the previous exercises so let’s take advantage of that. Just slightly! Take a wider stance, bend your knees (minimal) and tuck hips in.
⚠️ For me this makes a huge difference! It might take some try’s to get the hang of it but when you do it’s gonna be a game changer! 💪😜💕
What I eat for breakfast when I opt for vegan 🌱. Takes 5 minutes to make and taste soooo good 😊🙌 Full of nutrition also ofc! ☺️
🌱 5 Strawberries (fresh, they taste better).
🌱 1 frozen banana (chop it before placing it in the fridge)
🌱 1 cup of frozen raspberries (supah healthy berry!)
🌱 3 dates (because they’re so sweet and I like it sweet - can be replaced more banana)
🌱 15g of @womensbest Vegan Protein (flavor vanilla).
🌱 A splash of coco milk (not cream)
Mix and go!! Eat it as it is or add your favorite toppings ☺️💪💕
Issa WRAP!! 🙌🙌🙌🍾🎊🎉🍑 Been filming two nights 00-04am for a new FitPlan Program! (You’ll LOVE this on 😍🍑🙄 So excited!!) anyway, this how they tortured me the last minutes of filming. 😂😅 What friends are for! 😆💜 Thanks everyone involved + @gymmetsverige ! 💦💦 Also! Last day to enter the lulu giveaway. 👇 Why do you wanna win? 😊
Just a quickie in the gym (that did not came out the way I planned it in my head lol) BUT ANYWAY! 😂🙌 when time isn’t on your side it’s better to be time efficient in the gym rather than not going at all.
▪️ Reverse Hyper Extensions (bent knee) with barbell. This is something you can try if you don’t get the hang of having a dumbbell between your feet. ☺️ 25reps.
▪️ Lateral Ski Jumps (with medicine ball) a really sweaty one! 45sec.
▪️ Side Lunges. One of my all time fav exercise! 20 reps (10 per side).
▪️ Kneeling Hip push into seat up. Oh lord this one burns so good, mostly quads and butt. 🔥 Try It next time you’re in a hurry!
▪️ Outfit: @Ryderwear :: Linn10 saves you $$.
▪️ Repeat 4 times. 2 min rest between rounds. (Complete all 4 one time, rest, repeat).
My 👀 after a few scoops of @womensbest pre-workout. Lmao! Must stay awake looong tonight because on Tuesday I’m shooting two nights in a row. Not only do I need to stay awake I must preform about 80 exercise also. Wish me and my pre-workout good luck! 😂🙏
Why am I so cute while working out? Lmao. 🤪 One day per week we must allow ourself to play around in the gym. Today I did basically only hip thrusts and low intense cardio. Started at 60 kilos and worked my way up to 130 kilos where I failed 🙈 Couldn’t get my hips all the way up argh!! Next time 😋💪
Caption this 😄 From thinking you’re 10 points to jaw dropping disappointment in 0,1sec. What do you think the camera dude told me? 🤚😆 !! Spoiler alert !! He told me my tan was obviously fake since my hand is Snow White compared to my leg. We stopped filming and went to Universal Studios for the whole day. Lmao!! 🤣
I’d be surprised if I can walk tomorrow 😂 Trying new gyms is like being a kid in a candy store 🍭🍬🍡 And this is the gym to be if you want a supah 🍑-burn!
My workout today, powered by @womensbest supps per usual 🥤:
💜 Trap bar squats 3x10
💜 Leg extensions 3x12
💜 Hip thrusts (with resistance band and barbell) 3x20 + 4x10
💜 Hip Abduction (space chair? 😂) 4x12
💜 Leg Press 2x12
💜 Glute kickbacks 3x12 (I like to stand on the side and push a lil’ bit sideways instead of straight back).
💜 Lever reverse hyper extension 3x10
Hope everyone had a lovely Valentines Day yesterday! Tried to act like a normal person and spend some quality time with humans and animals that I love instead of being on social media 😉🌹 Back at it today! On my way to la gym now - video will be posted later tonight. Lots of love to you! ❤️❤️❤️❤️
This is how you put your partner to good use 💪😆 Working extra hard on my hamstrings right now since they’re my most stubborn muscle to get volume on. Bah! All of these moves are for hammies and they’re killiers! I’m barely able to do 10 reps/set on some of em!’ TAG YOUR BAE and give them a go!! 👯♂️👯♀️🙌💕 // Wearing: @ryderwear // End the session with a lil’ dance. It’s a beautiful day to be alive, everyday. 😘
Did you hit a plateau when it comes to building muscles? You’re not alone! This is very common and almost everyone will get there at some point. When you first start going to the gym results come quick! Within 6-12 months you’ll see a huge difference! (Even faster for if your training for weight loss) But then what? No one can keep building at the same pace as the first year. Your body gets used to the way you put it to work basically. BUT there’s some tricks you can add in your workouts to get your body out of that comfort zone and start growing again.
💜 1. The most common rep range for growth is 8-12 reps. That means you should use a weight that allows you to do 8 reps but you should struggle with 10-11 and not be able to do 12,5. If you can do 12-13-15, up your weights!
💜 2. Dropset is when you start a exercise heavy and then little by little drop the weight until you can’t do any more reps.
💜 3. Superset is when you perform one exercise and then jump straight into another one with zero rest in between.
💜 4. High reps. Even tho we build better with 8-12 reps it’s great to add some sessions now and then with high reps. Use a weight that allows you to do 15-25 reps. The last reps should always be painful! No pain no gain 😏😆 personally I like to do high reps on exercise that doesn’t allow heavy load like cable kickbacks, cable pull through and such like.
💜 5. 7-7-7: Do 7 half reps (50%) from the bottom up to 90c~ish and then another 7 half reps at the top down to 90c~ish and finish with 7 full range reps. No rest between! This can be applied to almost every exercise (doesn’t need to be biceps). Incorporate some of these above in your workout schedule every second or third week if you feel you hit a plateau and need a change! ❤️💪