#champsbydesign

[agwatty-blog]

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A little fun on snapchat last night lol #HaveFun #lifeistooshort #WinTheDay #ChampsByDesign #SuperTroopers #GermanTechno #ImStillLaughingAtMyself

[agwatty-blog]

Exercise of the Week: Barbell Hip Thrust You can use a bench, step-up, or something similar. Roll the bar into your hips and put a pad on the bar to protect your hips. Bring your knees in as well, feet flat on the ground. Bridge through your heels and come up tall. Finish with the hips, being careful not to hyper-extend the back. This is a great posterior chain exercise, hitting the glutes and hamstrings! This exercise actually targets the glutes more than squats do! If you're not ready for the barbell, try body weight or use a dumbbell and hold it in place at the hips. If you have any Health and Fitness related questions, please feel free to message or email me ([email protected]). #ExerciseOfTheWeek #WinTheDay #ChampsByDesign #fitness #hipthrust #glutes #glutesfordays #OCR #hoodieweather

[agwatty-blog]

Exercise of the Week: Barbell Bulgarian Split Squat This is a single leg exercise that uses ankle stability, hip stability, and core stability to increase the difficulty. You'll also get more Glute and Hamstring activation and less quads on this exercise vs a regular back squat. Set yourself under the bar, actively pull the bar into your upper back, no arching of the lower back, and then sit back into the hip, driving the rear knee to the ground, aiming to get working leg parallel to ground. Be sure to push through the mid foot/heel of foot, do not excessively forward lean, and again, do not arch the lower back. Repeat on opposite leg. This is also a good exercise for runners who tend to be quad dominant and because of the stability activation on the hip and ankles. I used a foam roller on the bench to make it a little more comfortable on the foot in the back but is something you don't have to use. #WinTheDay #GluteAction #Stability #ChampsByDesign #killerglute

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Exercise of the Week: Super Band Alphabet (I'm using Red Rogue 1/2 inch band) This is a rotary stability exercise. Start parallel with the band at chest height, feet shoulder width apart, a lil "Z" in the knee and sit into your hips a little. Begin drawing the alphabet from A to Z. Repeat on opposite side. You can make this more difficult by standing tall with no knee bend, engaging glutes, quads, and stomach. The key is to prevent any rotary movement (one that I need to work on myself), keeping your hips and shoulder square. You can also make it harder by bringing your feet closer together which shortens your base making it harder to prevent rotary movement in hips and/or upper body. This is a lot harder than it looks, and will have those obliques on fire if you do them correctly! #WinTheDay #ChampsByDesign #exerciseoftheweek #abs #core #stability #SuperBand