Back & Glutes
Back:
-wide grip lat pull downs
-superset with close grip pull downs
-upright row
-superset with single arm bent over dumbbell rows
-assisted pull ups to failure
Glutes:
-butt blaster machine (can substitute with kickbacks)
-superset with weighted hyperextensions, using glute muscles
-weighted glute bridges
-superset with good mornings
-Burn out sets: resistance band work (preform these consecutively)
Squats with Band x 30 reps
Right Lateral Walk x 30 steps
Squat with Band x 30 reps
Backwards Duck Walk x 20 steps, each leg
Glute Pulses x 30 reps, each leg
Backwards Duck Walk x 20 steps, each leg
Glute Pulses x 30 reps, each leg
*As always, if any of the movements are unclear to you, be sure to enter them into google and/or YouTube for better descriptions
TIP OF THE DAY: One week of my favorite home workouts! Each day, I will be posting a picture and description of how one of the exercises used in my gym routine can be modified for a home version; also, keep in mind any type of “home workout” can be done in the gym as well! Today the butt blaster machine can be substituted with donkey kicks. To begin, start in a table top position on your hands and knees. Raise your right leg up so that your quad is parallel to the ground and bend at the knee forming a 90 degree angle. Keeping your core tight, press through the heel raising your lifted leg up to the ceiling. Return and repeat; switch legs after completing 15-20 reps. This is a great movement for the hamstrings (backs of legs) and for rounding that booty! Try to keep from arching your back by keeping your abs contracted; a small range of motion here yields great results!
reality and what’s just a good picture with a filter or editing? What’s
a flexed muscle versus one not flexed? I remember how frustrating and
confusing it was to peruse through fitspo pics unsure on the answers to
those questions. The upper pictures show what my bicep looks like
normally then flexed; I receive that question often and there is a huge
difference in the appearance/shape & size of a flexed muscle, which
goes for any muscle not just the bicep! The bottom pictures depict what a
good filter can do. We’ve all been there – you see someone’s Facebook
picture then see them in real life & can’t believe it’s the same
person. A picture can be highly misleading, so let pictures serve as
motivation and guides as opposed to goals! As always, I’m here to
motivate & assist you, never to misrepresent; feel free to leave any
further questions & I will be sure to answer them!
Hi Lauren, alright
I read your tip about the difference between catch weight and the way it makes the exercise. Thank you for the tip.
Much thanks also for posting the photo of your biceps flexed or not flexed. The difference is pretty big huh.
Would you put a photo of this with the right arm since the right arm is always stronger than the left.
Soon I will send my picture to your email for you to see my evolution.
Thank you for returns.
Sue
Hey Lauren!
I've been doing your workouts for 18 days now! Yay! I had never done the reverse lat pull downs, and those things hurt my forearms! I was wondering if you ever have that issue, or maybe I'm doing it weird, but my forearms will hurt so bad and be so pumped, its almost impossible to grip anything. It's just a really weird feeling and I wasn't sure if it was because it was my first few times of doing that exercise.
Thanks for all the info!