🍑lower body booty, hamstrings, &calves day🔥
GLUTEUmas is coming 🎁🎄. TwerksGiving is coming🍁🍂. Twerk or’ treat is coming 🦇🕸.
Are you strapped w/ that thang in the back? The horses in the back? Do u got DAT wagon. If not we can fix that. .
You never know when there’s gonna be a twerkout battle. 😴👏🏽
Jokes aside tho, FULL description and tips below for this workout👇🏽👇🏽👇🏽 .
✅low bar squat- just a heavy compound movement to get the session started right. Hbd your stance a little wider than normal if possible.
✅barbell hip thrust- keep your legs 90degrees. Tuck your chin to your chest as you go (cue to keep your back from rounding). Full range of motion squeezeeee.
✅hack squat- you see Im facing the machine. This. Is. An. Awkward. Position... but if you can get it down it’s a great posterior chain workout. Stance wide. Body at an angle slight 45 if you will. And come down ONLY AS FAR AS your body will let you, while keeping a straight back. P.s. yes I had trouble getting the safety lock off don’t roast me 😂
✅standing calf raises- full range of motion. I like to have my toes be the only thing on the platform. Just feels better.
✅straight leg deadlifts- don’t have to go too heavy on these. Feel the stretch. You’ll notice also I’m PURPOSELY putting the dumbbell out in front of me as I push my hips back behind me, using my body as a counterbalance, as if I’m trying to put my hips in the next zip code over. 🤙🏽
✅dumbbell sumo deadlifts- back straight per usual. YOUR choice u can either pick up the dumbbell like I did or hold it horizontally; all preference. 🙌🏾 and just pick up the thang and put it down. ✅lying leg curls- you’re to the end now. Now the focus mainly is trying to get as much blood to the hamstrings as possible. Full stretch w/ a little hold w/ every other rep is what I like to do. My legs were outside wide as well.
🚨typical leg day for me! & If you actually read my captions I appreciate you.🙌🏾 .
📸: @fallonodell .
P.S.- even if you don’t got the booty, stay tuned for lower body mobility! Because, you can have the peach but you can’t twerk summ if you don’t got, limber hips &the mobility 🥴🥴