Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「BACK + BOOTY 💪🏼🍑 One of my sessions from this week…I don’t share much about the heavier strength sessions I do in the gym, so here you go! ▪️1. BACK SQUATS - after some glute activation exercises, hip mobility & bar only warm up squats… (x2) 6 x 40kg (x2) 6 x 50kg) *I went a bit lighter and focused more on explosive UP phase for this workout AND my heels are elevated to allow more depth in my squat (my ankle mobility is not the best! 😮‍💨) ▪️2. LANDMINE DEADLIFTS - since I’ve warmed up with back squats I went straight into my target weight… (x4) 6 x 50kg (approx 60/65kg including bar & handle attachment) *Again, focusing on explosive UP phase. I like these over conventional deadlift because there is a slight forward lean of the body (a bit more movement specific for things like improving sprinting) ▪️3. LANDMINE ROW - I do these straight after deadlifts since the line mine is still set up… (x4) 6 x 10kg (approx 20kg including bar & handle attachment) *Make sure you lean back into your heels and keep your chest more upright to avoid overloading the low back. ▪️4. INCLINED LUNGES - Elevating the front foot allows you to go deeper in the lunge and put more stretch on the glutes = more activation! (x4 each side) 6 x 10kg dumbbell’s *Keep most of your weight in the front foot & lean your shoulders forward over the front knee. ▪️5. PULL UPS - I always try to add pull ups to every gym session I do (about 3x a week). Consistently training them makes progress much quicker! (x4) 6-8reps *You can regress this exercise by doing assisted pull ups, rows or scapula pulls. Let me know if you want to see more detailed descriptions of my gym workouts! ☺️ #gymworkout #backworkout #bootyworkout ab♥️x Equipment: @australian_barbell_company Wearing: @lskd 💙 AMANDA15 for 15% off! 💸」7月26日 19時16分