Hip Bridge – Exercise

Typically I utilize this exercise as a warm up, but it is awesome to add in to compliment your lower body days, it activates the glutes. Even better when a resistance band is added for extra resistance. 

Pay attention to the movement Scott shows in the above video, it is a simple exercise but be sure to squeeze those glutes. Also, if you want some added resistance and don’t have a resistance band, you can use the barbell for my more advanced athletes. 

Step by step instructions:

  1. Lie flat on the ground on your back with hands to your side. Have your knees bent, with feet shoulder width apart. 
  2. Push your heels lifting your hips off the floor while keeping your back straight. Make sure to exhale during this portion of the movement
  3. Go back to the starting position. 

Very simple instructions. If you need a challenge, use one leg instead of two. 

 

Muscles being worked:

  • Glutes
  • hamstrings
  • core 
  • more advanced variations will work the quads, hip flexors and obliques more. 

Have any questions, leave them in the comments! Be sure to speak to a professional before performing the movement if you have conditions or injuries that could hinder you. 

 
 
 
 

 

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Squats & legs

  • Barbell back squat: 3 x 5 — Deload week .. 

 

  • 40% of 90% of 1-RM: 75 lb
  • 50% of 90% of 1-RM: 95 lb
  • 60% of 90% of 1-RM: 115 lb

 

  • Barbell front squat: 5 x 6, 110 lb, 105 lb
  • Barbell box squat: 5 x 6, 225 lb, 245 lb
  • Linear leg press: 5 x 6, 478 lb
  • smith machine narrow stance squat: 5 x 6, 115 lb
  • leg extensions: 5 x 6, 100 lb

Cardio workout:

Superset:

  • DB step ups: 30 seconds/45 seconds/1 min, 40 lb
  • Walking EZ bar lunges: 10 reps/10 reps/ 10 reps, 60 lb

I did the cardio workout above 5 times

 

Superset:

  • Lateral band walk: red band
  • jump rope: 30 seconds

I did the cardio workout above 5 times

 
  • Burpees: 10 reps ( I did this 5 times)

Today’s workout was 3.5 hours long including the warm up period. Longer workout, but I pulled through good. 

I did a video of the back squat and front squat today: back squat & Front Squat

 

Saturday’s workout

A Quickie,

 

  • Sumo deadlift: 3 x 5
  1. 65% of 90% of 1-RM: 135 lb
  2. 75% of 90% of 1-RM: 160 lb
  3. 85% of 90% of the 1-RM: 180 lb, 8 rep max 
  • Bench press: 5 x 5, 100 lb
 

The Front Squat— Exercise

Many of you probably have either heard of or performed the front squat. This particular exercise is great for the quads (isolation) & also helps because to keep your back straight and upright. What makes this particular exercise “harder” is because there is two variations of the hand placement (depending on your preference, either you will put more focus on the wrist or more focus on the traps) everyone is taught differently — but both ways work and get the job done and hit the quads. For those of you with weaker wrist , the trap hand placement would be best and for those of you who find the trap placement to be uncomfortable can give it a go with the wrist. I will show both ways down below

The first video is the placement used when putting pressure on the wrist and the second video is of the bar being placed on the traps 🙂

 

How To Perform The Front Squat?

 
  1. You will start with putting the bar on the appropriate rack for your height. These directions are for those who want to use the trap placement. Bring your arms under the bar, making sure to keep your elbows high, rest the bar on top of the deltoids, and cross your arms while grasping the bar (make sure to have control)
  2. Lift the weight off the rack
  3. Step away from the rack, using shoulder width stance (feet placement) – toes slightly pointed out. Maintain a straight back and keep your head up at ALL TIMES. (starting position)
  4. Lower the bar by bending the knees, continue until you are slightly less than 90 degrees. You will inhale during this portion of the lift. MAKE SURE: That your knees are not past your toes because otherwise it could cause stress on the knees. 
  5. Raise the bar (while exhaling) using your foot. 
  6. Repeat for recommended repetitions

If you have back issues or knee issues be sure to contact your medical doctor before attempting this exercise. If you are beginner, start with lower weight and gradually increase. 

 

What muscles are being worked:

 
  • Quads
  • Glutes
  • soleus
  • hamstrings
  • gastrocnemius 
  • anterior/lateral deltoids
  • upper/middle/lower back

& other muscles — basically a full body exercise. Hit everything. 

 

If you want to see a video of me performing the Front squat —- Front Squat

Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

Powerlifting — and beyond

Sumo’s and cleans

Just a reminder: Sumo deadlifts are behind by a week—- so this week was a deload for sumo deadlifts. 

 
 
  • Sumo Deadlifts: 3 x 5

 

  • 40% of 90% of 1-RM: 80 lb
  • 50% of 90% of 1-RM: 100 lb
  • 60$% of 90% of 1-RM: 120 lb

 

  • Power clean: 5 x 1-6, 100 lb (6/6/6/4/3)
  •                       3 x 3, 110 lb
  •                       1 x 1, 135 lb
 
  • Power clean to push press: 5 x 1-6, 105 lb, 110 lb
 
  • DB alternating curls: 4 x 6, 60 lb
  • Bench dips: 4 x 12
 
  • Cable curls: 4 x 6, 80 lb
  • Cable triceps extension: 4 x 6, 80 lb
 
  • Glute bridge: 4 x 12
  • DB goblet squat: 4 x 6, 45 lb

Cardio workout:

  • Stationary bike: 20 minutes, level 20, rpms- 30+ 

Good news, I got new PR’s in both the power clean and

 

 

Powerlifting Cycle 2 — Heavy loaded Squats

Week 5/ Day 4

Today’s lift was focused on squats and quad assistance work. I did heavy lifting on my squats, and noticed some improvements — so happy! I also did some ab work and cardio (changed up the cardio). I will leave a like at the bottom to my Instagram page; which will have all the squat videos from today and the lift numbers (I have a total of 5-7 videos from today of my squats) so be sure to check it out and follow me! 

 
 
  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1-RM: 135 lb
  • 80% of 90% of 1-RM: 150 lb
  • 90% of 90% of 1-RM: 170 lb, 5 reps max
  • 1 rep: 175 lb
  • 1 rep: 180 lb
  • 1 rep: 185 lb
  • 1 rep: 200 lb

 

  • Barbell Front Squats: 5 x 12, 75 lb
  • Barbell box squats: 5 x 15, 145 lb
  • Leg press (quad dominant): 5 x 15, 298 lb
  • leg extensions: 5 x 15, 60 lb

Ab workout:

Supersets:

  • Ab rollout: 4 x 20
  • medicine ball toe touches: 4 x 20, 8 lb

Cardio Workout:

Treadmill interval training: 20 minutes

  1. 1 minute walk, 3.5 speed, no incline
  2. 2 minute run, 5.5 speed, no incline

I haven’t done running on a treadmill for a long ass time and actually have ran besides sprints for a long as time, so decided to give it a go see where I was cardiovascular wise. I try to do 15-20 minute of cardio so that it doesn’t interfere with my strength gains and I do HIIT and intervals because it works best for my goals and losing fat while still maintaining my strength. Normally people don’t do cardio the same day as leg day, but I’m a rebel. LOL 

P.S 200 lb  was my 1 rep max 6 weeks ago, today I proved that I can move above that when I noticed I hadn’t struggled as much as I had 6 weeks ago — so happy to see the small improvements. 

 

Instagram videos: Shay-lon FitnessWonderwoman