ジェン・セルターさんのインスタグラム動画 - (ジェン・セルターInstagram)「HAPPY MONDAY FAM! Here is some #mondaymotivation for ya to get your booties to the gym! This is a lower body barbell blast with a hit of cardio at the end. Do all of these exercises in a row to get your heart rate up, but always move with control. - 💙 Hanging Barbell Bulgarian Split Squats Start this exercise with the barbell on the floor infront of the bench. Set your back leg up on the bench and step the front foot into a lunge position. Grab the barbell and keep your back upright throughout the exercise. Bend both knees and come half way up. This exercise is more of a pulse than it is a full split squat. - 💙 Step-Up Leg Extension Start with your right foot on the bench and the barbell on your back. This foot remains on the bench for the whole set. Try not to bounce off the bottom leg when doing your step up. Push through the top heel to stand and extend the back leg by contracting your glute muscles. When you do this, do not lean forward so you get the most out of the glutes. Repeat on the left leg. - 💙 Riser Squat to Curtsy Lunge Start with left leg on the bench (place the bench length-wise). The right foot is off the bench and begin in a squatting position (barbell on your back). Do one squat followed by a curtsy lunge on the opposite side of the bench. - 💙 Barbell Squat Pulse Keep your feet wide so you can get deep into your lunge. With the barbell on your back, pulse up and down a few inches without coming to a full standing position. Keep your core tight your back flat. - 💙 Barbell Squat In the same setup position as the above, squat with the the chest up and the core tight. As you come back to standing, squeeze your glutes. - 💙 Barbell Deadlift Keep your feet shoulder width (and facing forward). Push the hips back and keep the bar tight to your chins. Once the weight reaches your ankles (your hips should be lower than your shoulders in the bottom position) come back to a standing position (again keeping the bar close to your body). - 💙 Jump Lunges Start in a split squat position. Jump and switch legs. Try to control this as much as possible. If you cannot control the movement, do forward or reverse lunges (bodyweight) instead. - 💙 Jumping Jacks」1月28日 8時55分