My Training Journal

[Veganbikinidoc]

Bootylicious Butt Workout: Single Sky Bridge

Here is an exercise that I use to firm and lift my booty... The Single Sky Bridge!

What you'll need: A sturdy chair, stool, or bench.
Targets: Lower back, butt, and hamstrings

Lie faceup on floor with the left leg extended and the right foot (heel) resting on a stool (bench or chair), arms by sides, palms down.

MOVEMENT: Pressing through your heel and firing your glutes, lift your hips off the floor. Your weight should rest on your heel and your upper back - not your toes or your neck and cervical spine. Extend your hips until they form a straight line with your knees and shoulders. Then, lift the left leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower.

EMPHASIS: Make sure the end range of motion comes from the hips - squeezing the glutes together at the top of the movement - and not from lumbar hyperextension.

REPETITIONS: Do 20 reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat. (Perform all prescribed reps on one side, then on the other. This counts as one set).












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[The Prodigy]

Dr in the house! Welcome to RX Girl!!!!!

[Veganbikinidoc]

Thanks G "The Prodigy!"


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[misscocoj]

Hey welcome!


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[Veganbikinidoc]

Thanks misscocoj!!


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[Veganbikinidoc]

Monday, January 20th Training Schedule:
Fasted cardio session: ✔️
Gym workout:
Leg Extension: 4 sets 15 reps
Walking Lunges w/Dumbbells
Abductor/Adductor machine (inner/outer thigh): 4 sets 25 reps
Stiff leg dead lifts: 4 sets 20 reps
Single leg lunges w/Dumbbells
Box jumps 4 sets 10 reps
Lateral Lunges to Curtsy Lunge: 4 sets 10 reps (each side)
Evening cardio session



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[Veganbikinidoc]

Today's journal
Fasted Cardio (stationary bike)
Gym/training session:
Lat pull downs
Narrow grip pull downs
Single dumbbell rows (drop set)
Barbell dead lifts
Pyramid dumbbell curls
Decline C roll-ups (Pilates exercise)
PM cardio: elliptical/incline trainer


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[Veganbikinidoc]

Today's training:
Fasted cardio
Gym/training session:
Leg extensions
Hamstring curls (standing and prone)
Leg presses
Step-ups (weighted)
Box squats
Stiff leg dead lifts

PM cardio session (now)


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[ArtofAWarrior]

Welcome! Nice thread keep it up girl.

[Veganbikinidoc]

Thanks ArtofAWarrior!!


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[Veganbikinidoc]

It's Hump Day... That means it's time to add another exercise to your Bootylicious Butt workout!

Exercise: Bulgarian Split-Squats (lunges with the rear foot elevated).

Target Muscles: Gluteus Maximus, Hamstrings, and Quadriceps.

Split squats are another way to vary traditional lunges. In this exercise, you elevate the back foot onto a bench, step, or platform which places more emphasis on the front leg and adds a balance challenge, which makes this exercise pretty tough.

1. Stand about 2 feet or so in front of a step or platform and place the left leg on the platform, either resting on the toe or the top of the foot.

2. Make sure your feet are wide enough that the front knee stays behind the toe when you lunge down.

3. When you have your balance, bend both knees and lower down into a lunge.

4. Push through the front heel to stand up and repeat for 10-16 reps before switching sides.

*Hold a barbell or weights for added intensity.

Form pointers:
Only go down as low as you comfortably can. This move does require flexibility in the hip flexors...if you feel tight in the front of the hips, stick with regular lunges.

Make sure the front knee does not go beyond the toe or your risk hurting the knee joint.

You may need to work on just getting the positioning right with no weight first – good form is key!





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[ChelseaCompetes]

I've never done split squats... will have to give them a try!

[Veganbikinidoc]

Did you try them Chelsea?


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[Veganbikinidoc]

Exercise: Barbell Hip Thrust
Target Muscles: Primarily the hip extensor muscles (Gluteus Maximus and hamstrings).

The barbell hip thrust is very similar to the lying bridge exercise, except that it incorporates a weighted barbell and requires you to put your shoulder blades up onto the edge of a flat bench. Because of these two modifications, hip thrusts are significantly more challenging.


Technique:

Begin seated on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap.

A. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.

B. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes (remember to contract your glutes at the top). Your weight should be supported by your shoulder blades and your feet.

C. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground (return to the starting position).

Repeat the exercise for a total of 3-4 sets of 10-15 reps. Be sure to rest for 60 seconds between sets.

Variations: you can perform this exercise using a 45 lb. Olympic plate too.

The barbell hip thrust is an efficient way to work the gluteal muscles!



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[Veganbikinidoc]

It's Hump Day... That means it's time to add another exercise to your Bootylicious Butt workout!

Today's exercise: Elevated Plié Squat
Target muscles: Glutes, quads, and inner thighs.


The Plié Squat involves a variation on foot placement that helps target your leg muscles in different ways. In a plié squat, you incorporate a bit more inner thigh than in traditional squats. This can be a nice variation to add to your routine if you need a new challenge. The advantage of the elevated plié squat is increased range of motion when you are elevated on a bench.


Technique:

1. Stand on the bench and grasp a single dumbbell or an Olympic plate.

2. Stand with your feet spaced slightly wider than shoulder-width apart. Point your toes very slightly outwards.

3. Holding the weight between your legs, squat down making sure to keep your knees in line with toes, abs contracted, your back straight and your head up.

4. Inhale, and lower yourself (as far as your flexibility and balance permit) into a sitting position. Your thighs should be as parallel to the floor as you can get them.

5. Exhale and push your heels firmly into the bench. Pressing through your heels, push your hips forward to return to the starting position (without locking your knees). Remember to keep your weight on your heels as you stand up and as always, contract your glutes (and inner thigh muscles) at the top!
That's one rep!


Repeat the plié squat 10 to 15 times for a total of 3-4 sets, as long as you can do so with proper form. Rest for 30 seconds between sets.



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