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Happy Saturday!! Am I the only one who has totally lost track of the days of the week since break started?? 😂 Here’s a clip from today’s #gluteworkout + a nice lil booty pump!! These are banded side lying clams. I moved the band up for a greater ROM, these give me such a great pump! Make sure to release the glutes at the bottom of the rep and hold the contraction at the top if you struggle with feeling it in the booty! . . . . . . . . . . . . #fitness #fitnessmotivation #fitspo #motivation #strong #strongissexy #girlswholift #booty #nutrition #health #weightlifting #bootypump #ptula #ptulafamily #ptulaactive #alphalete #hipcircle #disabilitiesdontdefineyou #grind #swole #fit #fitfam
Solid shoulder day with my day one homies!💪🏼
I don't like long posts, but I feel this is worth talking about. This was the best week of training I've had in a long time. Looking at these videos doesn't look like anything out of the ordinary, but let me explain. I've had an ongoing problem that had progressively gotten worse. Most often in my overhead presses, and sometimes in my squat, I'd begin to lose my vision and feeling in both of my arms. Because I'm so stubborn, I just chalked it up as having a hard time adjusting to pressure. It wasn't as bad with my squat so my numbers were still going up, so I just ignored it. My overhead press, however, remained stagnant. Well I had gotten adjusted by a chiropractor (Jordan Habben) for the first time this week. Most of it was normal stuff I was already expecting, just beaten up from training: shoulders, upper back, one of my hips. But he also found an issue in my neck where one of my muscles tightened up so much, it pulled out my c1 vertebrae and my skull had rotated to settle on it (which explains why I haven't been able to turn my head all the way for awhile now.) When he popped the vertebrae and my skull back in place I felt a quick twinge run through my shoulder in the area I typically begin to lose feeling. Fast forward to my shoulder training, it's the first time in a very long time I had no issues. I had picked a harder variation to test it, knowing the balance and load would be more difficult and I didn't lose vision or feeling. Everything is working the way it's supposed to now so maybe my overhead press will build the way the rest of my primary lifts do. Moral of the story: take care of your body, get proper maintenance, don't be stubborn like me. Seated backless overhead press 150x6 160x4 Dynamic lower Box squat 320 on the buffalo bar plus 170 pounds of band tension. (12x2) Sumo deficit deadlift 260 on the bar plus 120 pounds of chains (10x2) #muscle #strength #metal #power #powerlifting #westside #conjugate #squat #legs #shoulders #rps #rpselite #bloodandiron #titan
HAPPY FRIDAYYYY!! 💥Dynamic Warmups!! 💥 Y’all if you haven’t been doing dynamic warmups before your workout, you be sleeping/opening yourself up to injury 😓 For years, I did short cardio warmups thinking it would do the trick only to realize that moving in a forward direction is pretty much useless for prepping your muscles for a weightlifting workout. If this is you (or if you don’t believe in warmups), try a dynamic warmup! What is a dynamic warmup? A dynamic warmup utilized motion in all three planes at the major joints and points of movement initiation: hips, foot/ankle, thoracic spine. My dynamic warmup consisted of mostly hip work, due to my ankle mobility limitations (I did my tspine work prior to my upper body lifts, not pictured). Here it is! 👉🏽hip swings (forward/backward not pictured and side to side) 👉🏽lying hip opener/spinal twist 👉🏽quadruped hip circles 👉🏽hip flexor to hamstring dynamic stretch (I have super tight hip flexors so this is a must before the #hipthrust) 👉🏽GLUTE ACTIVATION- some moves I stole from @hattieboydle and @bretcontreras1 which really help me fire my glutes before my workout Hmu with any questions below!! 👇🏽👇🏽👇🏽 . . . . . . . . . . #fitness #health #fitspo #lift #girlswholift #strongwomen #warmup #cardio #motivation #nutrition #grind #strongissexy #strong #fitfam #fitnessmotivation #weighttraining #getstrong #disabilitesdontdefineyou #fitnessaddict #ptula #ptulaactive #ptulafamily #stayhealthy
Internet is still undefeated
Other things (business mainly) have totally taken priority over the gym lately but I’m happy to have refocused my goals and my mind. It happens sometimes but that’s why it’s cool that we are in control of what (and who) we give our time.. Get the BS out of the way!! No excuses! Here’s to my soul, my body, my business, and the ones that pour goodness and happiness into my life ❤️😊💪🏼 #purposedrivenlife #mindbodysoul
⚡️Leg Day⚡️ . . . Today we took advantage of the equipment we don’t use often since we are limited at our home gym. Love this gym aka playground 💪🏽 . . . Check it out WOD 📽🏋🏽‍♂️ 🔸Narrow Stance Hack Squat (4x20) 🔸SL Leg Press High Foot Placement (4x15,10,8,6) increasing weight 🔸Isolated Hamstring Curls (3x20) 🔸Leg Extension (4x20,15,10,10) 🔸Heavy Hip Thrusters (3x15,10,6) #legday #workout #fitness #healthiswealth