GLUTES

Still my favourite glute strengthening exercise - single leg hip thrust using two benches. Focus on full hip extension range rather than back extension. The bomb!
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How is your single leg strength when there is a rotational challenge? By wrapping your opposite leg behind you, your hip immediately wants to rotate and cause your knee to cave inward. Squatting with your knee moving forward over your toes is the challenge.

How is your single leg strength when there is a rotational challenge? By wrapping your opposite leg behind you, your hip immediately wants to rotate and cause your knee to cave inward. Squatting with your knee moving forward over your toes is the challenge.

Deadlifts are rad because you learn how to lift loads from the most mechanically efficient positions (life skill ) and especially work your butt, hamstrings, back + core.  Learn online by heading over to https://michelledrielsma.com/    Wade Adams #sydneystrengthconditioning #michelledrielsmanaturalathletic #fluidsurfer

Deadlifts are rad because you learn how to lift loads from the most mechanically efficient positions (life skill ) and especially work your butt, hamstrings, back + core. Learn online by heading over to https://michelledrielsma.com/ Wade Adams #sydneystrengthconditioning #michelledrielsmanaturalathletic #fluidsurfer

“Stronger people are harder to kill and more useful in general. With Tom Carroll and Michelle Drielsma. Photo by Wade Adams

Hip bridge for firm glutes! Firmer glutes for faster running, higher jumping, stronger squatting and a natural cheek lift! #sydneystrengthconditioning #glutes #hipbridge

Hip bridge for firm glutes! Firmer glutes for faster running, higher jumping, stronger squatting and a natural cheek lift!

THE BOX (or bench) SQUAT  It’s not your typical-looking style of squat, but has many advantages. By sitting back, the squatting muscles are stretched maximally. The hip flexors, glutes and obliques relax once you sit down and then you are required to flex off the box dynamically.  With box squatting, your shins can go past the point of being perpendicular to the floor, which places all the stress on the major squatting muscles – hips, glutes, lower back, hamstrings. Since the shins are past…

THE BOX (or bench) SQUAT It’s not your typical-looking style of squat, but has many advantages. By sitting back, the squatting muscles are stretched maximally. The hip flexors, glutes and obliques relax once you sit down and then you are required to flex off the box dynamically. With box squatting, your shins can go past the point of being perpendicular to the floor, which places all the stress on the major squatting muscles – hips, glutes, lower back, hamstrings. Since the shins are past…

sydneystrengthconditioning's video on Instagram

sydneystrengthconditioning's video on Instagram

When the summer surf gives you 🍋’s and it’s too hot to wear clothes, go straight from the beach to the gym in your bikini. #sydneystrengthconditioning #fluidsurfer #michelledrielsmanaturalathletic 🎶By Oka

When the summer surf gives you 🍋’s and it’s too hot to wear clothes, go straight from the beach to the gym in your bikini. 🎶By Oka

Between surfs movement. I'm going to miss this joint #Imessouanne #singlelegsquat

Between surfs movement. I'm going to miss this joint

Sydney, Sumo, Lift Heavy, Lower Backs, Conditioning, Squats, Glutes, Strength, Awesome

Heavy Pull-Throughs. I was introduced to these rather raunchy looking hip extension strength drills by Louie Simmons back in 2008, Ohio. That guy is a proper powerlifting legend, is a friendly quirky character and has a wealth of knowledge to share online (westside-barbell.com)  The Pull-Through is a great accessory exercise for lifting up your Deadlift game. The cable wants to pull you backward so your have to drive your hips horizontally forward. It’s a good one, however a bit limited by..

Heavy Pull-Throughs. I was introduced to these rather raunchy looking hip extension strength drills by Louie Simmons back in 2008, Ohio. That guy is a proper powerlifting legend, is a friendly quirky character and has a wealth of knowledge to share online (westside-barbell.com) The Pull-Through is a great accessory exercise for lifting up your Deadlift game. The cable wants to pull you backward so your have to drive your hips horizontally forward. It’s a good one, however a bit limited by..

Repost of a full-range, multi-angle leg strength + mobility drill. Good for whatever physical challenge nature throws at you. This is an advanced move, start with reduced range (whatever your safe limit is) and bodyweight only. These kinds of movements I would only throw into a workout a couple of times per month max as it is pretty intense and I believe in rotating and adapting your exercises frequently. Learn this and many related exercises on my Full Spectrum online membership - link in…

Repost of a full-range, multi-angle leg strength + mobility drill. Good for whatever physical challenge nature throws at you. This is an advanced move, start with reduced range (whatever your safe limit is) and bodyweight only. These kinds of movements I would only throw into a workout a couple of times per month max as it is pretty intense and I believe in rotating and adapting your exercises frequently. Learn this and many related exercises on my Full Spectrum online membership - link in…

Having the strength and mobility to do a smooth set of single leg swiss ball hip extension / knee flexion (aka swiss ball leg curls) is a lower body benchmark for me.  Cramping, tearing (avoid 🚫!) or simply not having the strength to lift your hips and flex your knee safely is a sign we gotta work on your hamstring strength and mobility. 🔄 Move through a series of active hip mobility techniques to target your hip extensors (glutes, hamstrings) and knee flexors (hamstrings). Click link in…

Having the strength and mobility to do a smooth set of single leg swiss ball hip extension / knee flexion (aka swiss ball leg curls) is a lower body benchmark for me. Cramping, tearing (avoid 🚫!) or simply not having the strength to lift your hips and flex your knee safely is a sign we gotta work on your hamstring strength and mobility. 🔄 Move through a series of active hip mobility techniques to target your hip extensors (glutes, hamstrings) and knee flexors (hamstrings). Click link in…

I don’t lift as heavy as I used to and although I tend to post my fair share of quirky mobility videos, I am posting this to confirm that my strength training is still alive and well. Video has been cut and sped up to fit here, but this glute and shoulder focus session was 3 sets of: 5 X 80kg deadlift (rack) dropped to 5 X 60kg 10 X single leg hip bridge (double bench) per side* 10 X single leg 15kg dumbbell hip thrust per side* 1 X skin-the-cat arial performer wannabe. Still gotta have

I don’t lift as heavy as I used to and although I tend to post my fair share of quirky mobility videos, I am posting this to confirm that my strength training is still alive and well. Video has been cut and sped up to fit here, but this glute and shoulder focus session was 3 sets of: 5 X 80kg deadlift (rack) dropped to 5 X 60kg 10 X single leg hip bridge (double bench) per side* 10 X single leg 15kg dumbbell hip thrust per side* 1 X skin-the-cat arial performer wannabe. Still gotta have

This is not a movement that I regularly practice as it is pretty intense on the knees, but it was an interesting challenge. Stability and strength in the pistol squat is an absolute necessity, as is diligently keeping your knees over your toes when you power up. For me this was harder than a pistol squat. #powerpistol #sydneystrengthconditioning

This is not a movement that I regularly practice as it is pretty intense on the knees, but it was an interesting challenge. Stability and strength in the pistol squat is an absolute necessity, as is diligently keeping your knees over your toes when you power up. For me this was harder than a pistol squat. #powerpistol #sydneystrengthconditioning

The glutes are fairly underrated pieces of your anatomy. Your glutes are your biggest and most powerful muscles (ideally), they protect your back, protect your hip joint and pelvis, improve your squat and deadlift, vertical jump, sprinting speed, ensure you don’t overload your hammies, and look damn good when they’re conditioned.

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