Spring is right around the corner and we have some great things coming for Envision. 🙌🏼
Our performance hoodies are still available, limited quantity left in stock. Don’t miss your chance to get one.
I challenge you to figure out what’s holding you back from becoming exactly who you want to be.
It seems like everyone always has an excuse (including myself), on why you can’t do this or why that person has that, etc.
I feel like the only way to get passed that is to take a good look in the mirror and admit to yourself the things you don’t want to admit.
That I’m actually just being lazy.
That I cut corners whenever I can.
That I don’t challenge myself.
That I stopped learning/growing.
Getting comfortable with mediocrity scares the shit out of me and I know we all know people (maybe even ourselves) that yield to the idea of getting out of their comfort zone.
Just some food for thought.
Sunset out on the cruise to the Bahamas🔥
Glutes and Cardio! .
How stinking CUTE are these shorts?! WANT THEM?! You can win them! Info below 👇🏼👇🏼👇🏼
Set your bum on fire with this standing activation and cardio series! It makes a GREAT warmup/burnout for your heavy lift day or use it on its own! Add a resistance band for even more fun 😳
🍑WIN THESE BOOTY SHORTS FROM @barbella_apparel! You guys, they are soooooo soft and comfortable! .
✨✨How to enter!✨✨
1. Follow ME @trainerkaitlin and @barbella_apparel .
2. Like this photo!
3. Tag a friend!
This company is awesome. Not only are their clothes super cute but they also donate some of their profits to animal shelters 😻 making sure the critters have food, blankets, toys, and beds!🐱🐶🐰🐹🐭
🍑 squat hold with abduction (I'm holding on to the wall here! Grab something so you can sit DEEP into that squat, lift the toes off the ground, and pump those legs open and close! This one is so good with a band!)
🍑 jump lunge lift .
🍑 angled lift plus extension (turn the toes away from your body then lift the entire leg so you can really feel the side of your booty wake up...then bring your heel to you butt while keeping the leg lifted)
🍑 pop squat side lift .
🍑 standing donkey kicks (flex that foot!)
🍑 touch down power skip .
🍑 standing hydrants .
I've been asked if these leg warmers have a fitness function...the short answer is no 😂 They are merely there to look cute and keep my legs warm while wearing booty shorts...and to cover the fact that I haven't shaved my legs in weeks 😬
4 92 minutes ago
Mutualism is a type of symbiosis where both species benefit from the interaction. 🤓
Be sure to surround yourself with people that help you reach your goals and make you do leg days when you dont want to. 💪😬 #Bigbodies#fitness#goals#workout#gym#legday
Repost from @deskboundtherapy - 🏋️♂️DEADLIFT ESSENTIALS BY @DeskboundTherapy 🏋️♂️
✅Checkout my new ebook The DeskboundTherapy Guide at the link in my bio!
Today we are looking at essential deadlift progressions. It’s important you master each movement in order for movement master and to ensure you have a solid hip hinge pattern established prior to lifting heavy weights off the floor.
1️⃣ Stick hip hinge, the first progression to master the essential movement. Keep your back flat and three points of contact with the stick. 1) Head 2) Upper Back 3) lower back as you sit your hips back.
2️⃣Glute Bridge on floor or with feet elevated to build strength in the hip hinge pattern.
3️⃣ Elevated Deadlift, places an important role in both low back pain rehab and fitness. The platform is used to decrease the range of motion to make the movement easier. The angle of the hinge is decreased. This is a really useful progression to train neutral spine.
4️⃣ DB Deadlift or DB RDL
5️⃣Hex Bar Deadlift, one of my personal favorite progressions.
6️⃣ Barbell Deadlift, you've made it this far! Now it's time to take what you learned and pull from the floor. Remember you can implement the previous techniques such as an elevated barbell Deadlift to work on strength in top half of the ROM.
Which is your favorite variation?
✅If you're looking to transform your body, build muscle, improve mobility and lose weight, Direct message me to apply for my online coaching ✅
Leg day essentials ✊🏼🍑 ⠀⠀⠀⠀⠀
Leg Press - 4 x 15-10 ⠀⠀⠀⠀⠀
Squats - 4 x 15-10 (not recorded bc i’m working on my form atm.) ⠀⠀⠀⠀⠀
RDL’s - 4 x 15-10 ⠀⠀⠀⠀⠀
Walking Lunges 3 sets down & back. ⠀⠀⠀⠀⠀
Glute Kickbacks 3 x 15-10 ⠀⠀⠀⠀⠀
Abductor (not recorded) superset w/ Adductor
3 x 15-10 ⠀⠀⠀⠀⠀
Leg Extensions (not recorded) 3 x 15-10 ⠀⠀⠀⠀⠀ Enjoy 😊 I’ll get better at recording I promise.
900 CAL LEG/GLUTE WORKOUT 🍑🔥 First training session @ the new gym, @ironphysiquegym_rochester today - this place is legit; so much amazing equipment & an even better atmosphere 🙌🏽 Took the past 3 days off from the gym & came back today feeling strong, energized, & refreshed! Give this a try & lemme know if you can walk the next day 😂😉
1️⃣ pendulum good mornings
2️⃣ yoke bar squats: 6x4
3️⃣ yoke bar bulgarian split squats: 4x8 each leg
4️⃣ hip thrust machine: 4x15
5️⃣ standing single leg ham curl: 4x10 each leg
6️⃣ reverse hypers: 3x20
like, save & tag a friend who loves heavy glute days 🍑
knee sleeves: @mbslingshot “bailey”
🍑 glute guide for purchase on my website - link in bio 🍑
*I use an Apple Watch series 4 to track my calories burned - please note that your calories burned will vary based on your resting HR, rest times, intensity & type of fitness activity tracker you use - I keep my rest times around 1-2 min or less*
27 9509 minutes ago
LEG + GLUTE focused workout!
i hope you all are ready for everything that’s coming your way this week! sunday is such a great mental health day + break for me, and starting off my week strong with a glute session is alwaysssss what i need 🙌🏽
double tap &&& save this for inspo 💛
1️⃣ 3 x 6 weighted hip thrusts straight into
2️⃣ 3 x failure body weight hip thrusts
3️⃣ 3 x 8 dl
4️⃣ 3 x 8 goblet squats
these are great for beginners teaching you to push your knees OUT when squatting. a lot of people’s knees cave IN. and that is something you want to avoid. so if you’re new to the gym, this is a friendly exercise to work on until you can do barbell squats. your elbows should go between your legs. and hold the dumbbell like a goblet 😆
5️⃣ 3 x 12 hamstring curls
6️⃣ 3 x 12 weighted back extensions
7️⃣ 3 x 12 banded thrusts to abductor
wearing @gymshark@gymsharkwomen 🌟
stay strong & beautiful ✨
LEG DAY, baby!!! I know you’re gonna love this leg & glute workout 🧡 this is a HIIT circuit in 30 minutes :) that’s what it’s all about!! Quick & effective workouts. Try it out!! ➜
1. sumo squat pulses // 5 at a time: 30 seconds
2. lateral leg lifts weighted // kick as high you can, the higher the better so pick a comfortable weight: 30 seconds each side
3. bosu side jump squats // be careful with your landing, if you don’t feel comfortable, just do jump squats: 30 seconds each side
4. split squat: 30 seconds each side
5. triple lunge // forward, side, curtsy: 30 seconds each leg. Try to get 8-10 total reps of all 3 lunges in the 30 secs.
6. banded hip bridge // 30 seconds
Repeat 4x with a 90 second rest in between rounds! ❤️ and save for later!!! Happy Monday ☺️