Nikki Blackketterのインスタグラム(nikkiblackketter) - 3月7日 07時58分
Happy Hump Day! Brought you by a full lower body dumbbell only leg day! You can do this right at home— like & save for later! *disclaimer - I was SWEATIINGGG after this workout lol, & my apartment is cold, so highly recommend.
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**last swipe gifts you a feline photobomb and if you wait for it you can hear me cry about copenhagens lol
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WARM UP - don’t forget to do some dynamic stretches or a quick treadmill walk or something to get your blood flowing and body moving before you start! Ok lezgo:
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1. Almost a Copenhagen Adduction - 3x10 each leg
THESE ARE HARD, OKAY? I drop my hip on them because otherwise my range of motion is so short, but on a higher surface (or with a friend holding your top leg, lol) you won’t need the hip movement as much. be sure you squeeze your adductor in a controlled manner & not just flopping your hips around. CORE TIGHT N STUFF, wow these are fun
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2. Single Leg SL Deadlift (with assisted bench) 4x12 each leg
I know I just did these, but I like them so much! The stretch is amazing &they just feel really nice. I need to remember to keep my head down & my spine neutral, so I’m gonna give you that reminder too
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3. Wide Stance Goblet Squats 4x15 SS
I started my superset with these & then moved into
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4. Wide Stance Straight Leg Deadlifts 4x15 SS
I find these hit a different part of my hamstring when I do them with a wider stance &it went well with the goblet squats so had a good time pairing those together today!
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5. Dumbbell Standing Abductor 4x15 each leg
Burn baby burn. I try to make sure my arm is only an anchor for the weight & not taking any of the weight itself, only your outer thigh should be lifting that dumbbell against gravity nomsayin
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6. Glute DB Hip Thrusts, Elevated 4x20
These are a classic, good pump exercise if you just want to look pumped for a few hours or something, lol (similar to how *some* guys will do bicep curls right before an event for a “pumped” arm look, ha) I thought they’d be a good burnout thing at the end so there ya go
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That’s it! That was today’s workout & it felt amazing! Try it out!
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Wearing ?yellow @Gymshark flawless knit
Song ? I found on Epidemic Sound - Rev Run
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