Flex your booty #Friday with a VERY Sped🆙 🎥(for IG time) is a #magiccirclemadness and #bootybuilder
series that is the reason I started teaching this work 20 years ago. This series will not only light your 🍑on 🔥it will change the shape of your entire lower body if done properly 💪Muscles working💪
glute min, glute med, (outer parts of glute) glute max (back of glute), abductor (outer thigh, adductor (inner thigh), hamstring (back of the leg), obliques (muscles that make your waist), TvA deepest core 💪 you’ve got!
This series has 7 variations:
🌀Hot potato: this is a 3-2-1 series. 3 taps per side for 10 reps, then 2 taps then 1 tap to work glute min, glute med, glute max, abductors and obliques
🌀Leg press: with top leg on magic circle press down with control and then slowly release remember u make work in both directions if you focus on the paces do keeping hips stacked - this will work adductors, abductors and obliques x20
🌀Leg Lift: slowly lift lower leg to meet top of magic circle then lower down with control keeping hips stacked- this will work adductors and TvA x20
🌀Double leg press: holding top and bottom leg together slowly press both legs down and up with control try to keep both legs touching magic circle while keeping hips stacked- this will work adductors, abductors, glutes, obliques and TvA x20
🌀Leg through: bring leg over the magic circle then through the magic circle making sure to bring knee to chest in between each movement and don’t roll off of stacked position-this is very precise and controlled movement that will work glute min, max,med and abductor x10
🌀Double leg lifts: keep both legs inside the magic circle and lift up together pushing legs out into the magic circle to engage abductors and obliques x20
🌀Steer the wheel: with legs inside the magic circle slowly rotate legs forward and backward within the magic circle while pushing out on the magic circle with stacked hips to engage abductors, obliques, glute min/med, and TvA
✅Cues to remember✅
🔹Keep arms neutral and prevent them from assisting with balance. Keep shoulders retracted 🔹Torso should lifted and lengthened throughout
Ladies & Gentlemen:
IT...IS...HERE. Please join us in extending a warm welcome to THE BOOTY BUILDER. 😲😃👏🏼👏🏼 Long awaited by many and considered the crown jewel of booty building, you will find this new machine upstairs at Gold’s Gym Newburgh in the hall adjacent to the group ex room. ENJOY and please be sure to take turns!! #goldsgymnewburgh#bootybuilder#bootybuilding#hipthrust#newmachine#thebootybuilder
“Everyone on earth has a treasure that awaits him”, his heart said. “We people’s hearts seldom say mich about those treasures, because people no longer want to go in search of them. We speak of them only to children. Later, we simply let life proceed, in its own direction, toward its own fate. But, unfortunately, very few follow the path laid out for them - the path to their destinies, and to happiness. Most people see the world as a threatening place, and, because they do, the world turns out, indeed, to be a threatening place. So, we, their hearts, speak more and more softly. We never stop speaking out, but we begin to hope that our words won’t be heard: we don’t want people to suffer because they follow their hearts.”
Paulo Coelho, The Alchemist
“Jeder Mensch auf Erden hat einen Schatz, der ihn erwartet”, sagte sein Herz. „Wir Herzen sprechen jedoch wenig von diesen Schätzen, weil die Menschen sie schon gar nicht mehr entdecken wollen. Nur den Kindern erzählen wir davon. Dann überlassen wir es dem Leben, jeden seinem Schicksal entgegenzuführen. Aber leider folgen nur sehr wenige dem Weg, der für sie vorgesehen ist und der der Weg zu ihrer inneren Bestimmung ist und zum Glück. Sie empfinden die Welt als etwas Bedrohliches - und darum wird sie auch zu etwas Bedrohlichem. Dann sprechen wir Herzen immer leiser, aber ganz schweigen tun wir nie. Und wir hoffen, dass unsere Stimme überhört wird: Wir wollen nämlich nicht, dass die Menschen leiden, weil sie nicht ihren Herzen gefolgt sind.“
Paulo Coelho, Der Alchimist
Jeg kan med stolthed sige at jeg i går, indgik en sponsor aftale med @fammesportswear. Jeg har allerede tøj derfra og jeg elsker det😍specielt mine thights, og glæder mig til at modtage nogle flere om et par dage 💪🏽
Squats for a bigger booty?
Everyone talks about squats when in comes to booty exercises but tbh, I mostly feel squats in my quads. 🧐🤷🏻♀️
I consider squats as a total leg exercise but mostly makes your quads working and less glutes. Like most people, my quads like to take over in most leg exercises and I feel like I have turned into Quadzilla. 🦖😂 Thus, (omg, my English teacher would really appreciate me using this linking word) I’ve been trying to find more exercises that target my glutes and hamstrings.
So I was playing around with some variations of the squat and found this one activates my glutes the most. 😏 Still would NOT consider this exercise as a major #bootybuilder!
BANDED (low) BOX SQUATS 📦
▪️I prefer a lower box because I feel my glutes working more when trying to get up from the low sitting position. If I use a higher box I mostly feel my quads firing.
▪️Band for more gluteus medius engagement
▪️Focus on pushing my hips back while going down and feeling the stretch in my hamstrings instead of focusing on bending my knees
▪️use a wider stand ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I‘ve been doing a lot of Booty research and testing lately (thanks to university teaching me how to read and understand papers & studies lol) to find out how I can maximize my glute growth. 🤣 Do you want me to share my findings or do you think it’s a bit too nerdy? 🤓