② Add/Remove Content: email@example.com
③ Source: @sumeet_sahni
1️⃣ SEATED HAMSTRING CURLS- 3×25
(did as many of the 25 reps at 60 lbs then dropped to 50 lbs) TIP: make sure you are squeezing your hams and not using your lower back to fling the weight back. Keep your upper body super locked in place
2️⃣ Quad Extensions- 3×12 with a slow negative + as many partials as possible at 70 lbs
3️⃣ 3 Rounds of: Pause Squats 12 reps at 115 lbs+ Drop set 10 reps at 95 lbs
So, I tired this technique after a long time and OMG, you guys 😱 this was insanely hard and VERY effective. Check out my technique: I pause at the bottom for 1 full second. This requires strength, mobility, and stabilization. The pause also focuses you to not “bounce” at the bottom of the squat, which A LOT of ppl do. I highly recommend doing this technique for better muscular activation.
Next I made it a drop set, so reduce the weight by 20 lbs and repeated the set 🔥 This is no joke.
4️⃣ Barbell Walking Lunges- 3×24 (12 steps on each leg) at 50 lbs. note: I’m doing at a slight angle out, this helps me hit more of my gluteus. I also lean forward a bit to get a deeper stretch through my hamstrings.
5️⃣ a)Glute Kickbacks- 3×12 on each side
5️⃣ b) Abductor- 3×20+10 sec hold
★ U wanna more vids? Go subscribe the channel! https://goo.gl/PvoSQo
Fitness videos EVERY DAY with the best free royalties music to self-motivate at gym, at work or at any other daily routine.
Don’t miss the TOP VIEWED VIDEOS from our channel COMOTREINAR as one of the leading fitness entertainment hubs:
If you’d like to enjoy every detail of the awesome Sonia Isaza workouts:
See the LAST VIDEOS with huge updates about efficient and rare exercises tricks:
Don’t forget about how important stretching is both before and after the workout so your joints remain healthy and your results improve:
To see a selection of the biggest Brazilian fitness reference Gracyanne Barbosa:
Or maybe your wanna get deep in specific Crossfit trainings along with efficient WOD Brasil:
And finally, be our guest and meet the most popular and cute fitness muses not only from Brazil but also from the rest of the world:
More info in http://comotreinar.com
Music & Audio credits:
– Tobu: https://www.youtube.com/tobuofficial
– NCS: https://www.youtube.com/NoCopyrightSounds
– Frequency: https://www.youtube.com/FreeSongsToUse