Sarah Ramadanのインスタグラム(fightforgrowth) - 2月14日 11時53分

That cheeky "calm before the storm" preworkout pose ? I wasn't smiling so much after my workout as my butt was indeed on fire ?? Here's what I did today: ➖3x3 squats
Focus: to push from my heels to isolate glutes and hamstring muscles (this is to mitigate the fact that I am very quad dominant) ➖3x10 American deadlifts
Focus: to slow the eccentric portion of the lift to lengthen hamstring muscles and to fully thrust the bar in the concentric part. The scrunchier my butt, the better?
➖3x15 banded hip thrusts
Focus: tempo and engagement *simultaneously*
yes it is possible to do both! Working with lower weight helps to ensure I can focus on properly executing the movement while keeping the pace challenging. It's fun changing up the scheme of my training in terms of weight, but I've been playing with speed lately and I love it :)
➖3x10 leg curls
Focus: not arching my lower back in the movement. Keeping the weight low enough so I don't drive my hamstrings with momentum. ➖3x10 machine rows
Focus: keeping my elbows in and squeezing grapes between my shoulder blades. Also I've found a neutral and overhand grip to help in reducing bicep activation ➖3x10 assisted pull ups
Focus: keeping a slow to moderate tempo to prevent the machine from doing my workout for me. Assisted pull-ups have been a current staple to practice lat activation while minimizing bicep work.

And that's it! Solid training session is over and now it's time to hang with the fam jam for Family Day??! (yes- it's a holiday where I'm from ?) #SoMuchButtPump
#FlexingThoseFacialMusclesToMaskTheTearsShedByHerGlutes #ImWeirderThanMyHashTags?#FightForGrowth

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