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🍑 #thesquatguide Lunge / Front Kicks🍑 . Also check @thesixpackguide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors,Quadriceps Secondary: Abs, Calves, Hamstrings Equipment: NO EQUIPMENT 1. Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg. . 2. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to. . 3. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set. . Gym Wear: @topphysiqueswear
🍑 #thesquatguide Adductor / Inner Thigh Machine 🍑 . 👉@topphysiqueswear TIP: DO NOT make eye contact while using this machine😂 - Also check @thesixpackguide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors Secondary: Equipment: Full gym 1. Set up an abductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position. . 2. If fitted, grasp the handles on each side of the machine. . 3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position. . 4. While exhaling, press against the legs pads of the machine with your legs, by slowly spreading them. . 5. When you feel a slight stretching in your abductors, pause fora count of one squeezing them as you do so. . 6. In a controlled movement, return to the start position, inhaling as you do so. . 7. Repeat. .
🍑 #thesquatguide Standing Long Jump🍑 . Also check @thesixpackguide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors,Quadriceps Secondary: Abs, Calves, Hamstrings . 1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart. . 2. Jump and launch yourself forward. Swing your arms back and use the momentum. . 3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat. . Gym Wear: @topphysiqueswear
🍑 #thesquatguide Sumo Dumbbell Squat🍑 . Also check @thesixpackguide for all your abs workouts and tips . 1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. 2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position. 3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise. 4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling. 5. Repeat for the recommended amount of repetitions. Caution: Failure to keep your back straight can result in back injury. . Gym Wear: @topphysiqueswear
🍑 #thesquatguide Donkey Kicks🍑 . Also check @TheSixPackGuide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors Secondary: Abs . 1.Position yourself on all fours on a mat. . 2.Position your hands underneath your shoulders and place your knees under your hips. . 3.Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. . 4.Lower the knee without touching the floor and repeat the lift. . 5. Once you’ve completed the reps on the right leg, switch legs. . Gym Wear: @topphysiqueswear