Band Offset Pull-up For those of us that can already get multiple, full-ROM pull-ups, adding reps to our total can be challenging. Instead of performing bodyweight amraps until you're blue in the face, I like to add weight via a dip belt, overload negative reps, utilize tempo prescriptions, etc. While these methods can certainly help improve pull-up performance, I've been lacking a practical option with a more unilateral focus. Single arm negatives don't feel great on my joints, and single arm lat pulldowns lack the specificity that I'm looking for. The band offset pull-up can be a great unilateral stimulus for those that are not yet ready for single arm negatives. The band allows the non-target arm to help to some degree, while forcing the target arm to complete the motion. I also find the offset position to hold a significant amount of specificity to other pulling dominant sports (such as grappling or climbing). #GluteLab #fitness #strengthandconditioning #pullups #bjj #bjjlifestyle #SC4BJJ
GUYS it’s friyay🍟 and that much closer to getting our alien on. I may not Naruto run, but here is an AREA 51 worthy glute workout‼️ I would do 3 sets 8-10 reps of everything: . 👽Cable kickbacks . 👽Nordics . 👽Squats . 👽Abduction . 👽Side lying leg raises . 👽RDLs . Peace✌🏼 love ❤️ to the alien in all of you😂! #area51workout . . Pants @celestialbodiez Top @urbanoutfitters . . . . . . . #girlswithmuscle #instafitness #instafit #girlsthatlift #girlswithmuscle #bootybybri #hipthrust #bootyworkout #gluteworkout #npcbikinicompetitor #glutegirl #glutegainz #glutegoals #motivation #bootygains #bootygoals
Walking is my favorite form of cardio. If you just make it part of your everyday life, it’s not really cardio though. You’d be amazed at how many additional steps you can add in each day by consciously adding in more walking, such as pacing back and forth while you talk on the phone. Eventually it becomes unconscious/habitual. Most of us never put our phones down or take any down time throughout the day to just reflect and think about life. Little 10-20 minute walks are perfect for this and are good for the soul. If you have an iPhone, it automatically tracks your daily steps (click on the health app in the iFolder – it has a heart for its graphic). I scrolled back over the past few months and found that some days I would talk 3,000 steps and other days 16,000, so I decided to “step it up” and make sure I get in at least 10,000 steps per day. This has been very easy and only required some minor lifestyle modifications. You burn more calories through non-exercise activity thermogenesis than you do through exercise, so creating an active lifestyle should not be underestimated. As you can see in the infographic, you can burn an additional couple hundred calories a day by stepping it up, and this adds up over time. Increased activity is a major factor in weight management and can work on dual fronts by also slightly decreasing appetite. Make walking a basic component of your life. It won’t interfere with your strength workouts and it’s good for the metabolism, heart, and mind. #gluteguy #glutelab
Visit @bretcontreras1 for great content: This is a reposted post, all credits go to @bretcontreras1. Please contact us if you want this post removed. "Finally!!! Just published today - hot off the press. I’ve been waiting a decade for a study like this to be carried out. Though coaches and trainers have speculated that deeper squats lead to greater glute growth, we never had a study examining actual glute hypertrophy. We did have EMG studies, which show similar glute activation between different squat depths. Despite half squats allowing for heavier weights, full squats still trumped them for glute and adductor growth. ROM trumps load for muscle gains (for glutes but not quads in this study). This paper also showed what several others have - no hamstring and rectus femoris growth from squats, which makes sense biomechanically. Former Get Glutes and Strong by Bret members and current @bootybybretofficial members - aren’t you glad now, seeing that I always made you squat as deep as you could safely go? I love science! " #glutelab #gluteguy
Sharing a #tbt from our visit to the @glutelabofficial last year. 🍑 🔥 I did hip thrusts on the @bootybuilder.official. Did weighed partial hyper extensions. New to me and surprisingly challenging. And the worst (best) band/body weight circuit to finish the workout. 20x20x20 reps! ▪️ It was all hard. I didn’t think I could finish a few sets. I did. ▪️ This is one of my favorite things about fitness of all kinds. Doing things you didn’t think you could do. And that is why I LOVE having a trainer, even as a trainer. To train past what I think my potential is. What about you? Do you like having a trainer or coach to push you?
What Would MacGuyver Do? Get crafty with your glute training. Here I have @jamiederevere doing band hip thrusts with the shoulders and feet elevated. She feels these working her glutes tremendously. This is why I love having so many toys at @glutelabofficial - it allows for endless variations and opportunities to hammer the glutes. Make sure your audio is on 🔊. #gluteguy #glutelab #thethrustisamust
🇩🇪🇨🇭 version below . ‘Bout to drop Glute gains hotter than any new mixtape. 🤘🏽 . Thanks to all the coaches @glutelabofficial for teaching me so many new things. ..... Wohl mehr Glute Gains als neue Mixtapes bald. 🤘🏽 . Herzlichen Dank an alle Coaches vom Glute Lab für die neuen Tipps und Tricks. . . . #bikinicompetitor #bodybuilding #fitness #fitfam #bikini #gym #girlswholift #ifbb #fitspo #fitnessmotivation #fitnessmodel #npcbikini #fit #npc #bodybuilder #bikiniathlete #workout #ifbbbikini #worldklashpro #motivation #gymlife #ifbbpro #bikinifitness #muscle #ifbbbikinipro #ifbbproleague #gains #instafit #bikinipro
This graphic explains why I like straddle lifts so much. The load travels between the legs which is easier to learn and doesn’t require much skill. You get deep hip flexion. The knees bend significantly which reduces hamstring and increases glute contribution. It’s less quad dominant than a squat and less hamstring dominant than a deadlift, but is safer than both, utilizes full hip range of motion, and might be more glute dominant. You want to stand on steps (you can use a db, a kb, or a t-bell) so you can go as deep as your hips will allow. Try to achieve a horizontal thigh position while leaning forward substantially at the bottom of the movement. Athlete: @jamiederevere #glutelab #gluteguy
My first time at @glutelabofficial in OVER A MONTH!! Between traveling and getting my wisdom teeth out, I haven’t been able to go in. But I finally went in to get my butt kicked by Mr. @bretcontreras1 . ⭐️Banded reverse hyperextension . ⭐️Hip thrust . ⭐️Glute focuses leg press - feet high and wide, driving through the heels . ⭐️Nordic hamstring curls . ⭐️Bulgarian split squats . Let’s just say my booty is dead today.. . . . Pants @celestialbodiez Top @brandymelvilleusa . . . . . . . . #girlswithmuscle #instafitness #instafit #girlsthatlift #girlswithmuscle #bootybybri #hipthrust #bootyworkout #gluteworkout #npcbikinicompetitor #glutegirl #glutegainz #glutegoals #motivation #bootygains #bootygoals
Every year I aim for some sort of PR on my birthday. And while it isn't quite the big day yet (despite what @awzapata might say), it is midnight on the coast where I was born so I'll count it. 700 for two healthy pauses felt good for this nearly-old boi. #GluteLab #fitness #strengthandconditioning #glutes #bjj #bjjlifestyle
FOMO. it’s a real thing and as I pace the 24hr fitness in a different city looking for ways to make my workout successful I realize how lucky I am to have @bretcontreras1 & @glutelabofficial in my hometown #blessed #americasfinestcity That being said - here are videos from the last time I did the BC pyramid. Can’t wait to beat this girl next week 👊🏼 235 x 20 285 x 12 (pictured) 325 x 8 (pictured) 375 x 4 105 x 30 - PS. For those asking how I got the glutes in my last post 👉🏾 take notes #thethrustisamust
Where do you want to go when you visit San Diego? “Glute Lab!!!” Definitely it’s my ONLY answer, as long as I can go there, everywhere is fine for me. / 解鎖⭐️ . 自從健身以來，Glute Lab成為我的朝聖地，一直想來到這做訓練，想看看他們是怎麼運作的，我好奇著這裡的一切。 . 這次跟Jamie一起來這體驗一對二的訓練，但主要著重在我身上，度假太久沒上健身房，今天一來練到臉都變形了🤦🏼♀️但很爽快，終於可以好好虐我的臀🍑💪🏾 . 很幸運的見到 @bretcontreras1 ，人超nice的他給了我一個又大又溫暖的擁抱，但我見到他緊張害羞到說不出話來，要合照時超可愛還說他要先把鞋脫了，下次來到這我一定要好好跟他們聊聊，也希望未來有機會我可以上到他的課。
I recall a forum debate 15 years ago where strength coaches were arguing about the merits of no load isometrics. Essentially, coaches doubted whether flexing your muscles without the aid of external resistance (as in posing) could be beneficial to performance. Since then, several studies have emerged, indicating that isometrics/posing indeed build muscle and strength. My typical advice for beginners is to squeeze the glutes for 5-seconds at a time many times (ex: 10-20 times) throughout the day. This can be done while standing, seated, or lying. In essence, you can be training your glutes while waiting around, doing chores, or watching TV. Until now, we only had anecdotes and research investigating other muscles. Yesterday, a study was published, showing that 15 minutes of daily seated glute squeezes led to greater hip extension strength gains than 15 minutes of bodyweight glute bridges. Strength was measured in full hip extension. Interestingly, seated glute squeezes increased end range hip extension strength, despite being carried out in a hips flexed position. A limitation for the bodyweight glute bridge group is that they performed very slow repetitions (5-seconds). This leads to very low levels of glute activation, so the results don’t surprise me. They also weren’t told to squeeze maximally at the top of each rep, which probably would have led to better results. Owing to the law of specificity, the glute bridge group gained greater endurance in a single-leg glute bridge hold. Now we finally have evidence that maximally squeezing the glutes frequently leads to functional improvements. Granted, they didn’t build a lot of muscle in this study or benefit jumping performance, but they did increase hip extension strength, indicating that they would benefit lifting performance. I try to squeeze my glutes as hard as possible 2-3 times a day for around 5-seconds and recommend that you do the same. #gluteguy #glutelab
⬆️SHARE & SAVE FOR LATER↗️ GLUTES MACIMUS 🍑 . The Glutes are the biggest muscle in the human body, yet it’s the most commonly neglected muscle. Many imbalances, are coursed from week Glutes. . When performing any Glute exercise, start from the ground up, foot placement is important to prevent unnecessary pressure to knees and spine. Activate core (pelvis in particular) during each exercise. . 1. Romanian Deadlift 2. Sumo Deadlift 3. Single Leg Romanian Deadlift 4. Hip Thrust 5. Single Leg Hip Thrust 6. Glute Bridge . Don’t be afraid to go heavy providing you’re confident with the range of movement. Tag a friend who needs help with their booty👇 . Not sure how to perform these exercise or structure them into a program, feel free to get in touch for personalised exercise plans. #gluteworkout #bootygainz #bootyworkouts #bootyworkout #exerciseplan #bootybuilding #gluteexercises #womensfitness #buildabooty #femalebodybuilding #womenwholift #femaleworkout
* Half-Kneeling Cable Rotary Press * This might just be my favorite core exercise. You’ll mainly feel it working the obliques, but you’ll also feel it in the glute of the rear leg. It looks athletic and feels badass. Make sure you’re kneeling on some cushion to protect the knee. I’m using a Cook bar here but you can also use a rope handle. You can also use a TRX rip trainer for the banded version. Make sure you rotate mostly in the thoracic spine and squeeze the back glute for added stability. You can alter the vertical angle of the cable, your body position relative to the cable column, and the kneeling leg to hit different vectors and provide novel training stimuli. This is my favorite set up and I have gotten very strong at them over the years. I believe these transfer to rotational power in sports. #gluteguy #glutelab
In order to maximize your growth and potential, it is essential to keep learning. • @psychsporttan and I have been on a quest to ensure that we continue to learn and surround ourselves with the brightest minds so that we can share knowledge and reciprocate growth. • As far as “Glute Gains”, Science and Education...this would be @bretcontreras1 and the @glutelabofficial 🍑 • We’re looking forward to exciting opportunities and new ventures in 2019 and beyond 💯💪🍑 • SWIPE ➡️➡️➡️ Try these: Wide stance, QUADRUPLE banded (red and black bands on both sides) DEEP reverse hack squats for 🔥🔥🔥Glute/Ham stimulation • #glutes #glutelab #glutegains #thrustisamust #atkinathletic #entrepreneurs
Wait so you can have a killer glute workout with just bodyweight? As I mentioned before you can make movements significantly harder by changing variables such as time under tension, increasing range of motion, doing its single leg variation, but some bodyweight movements are brutal on their own without any external load or manipulation. Some of these exercises exhibit that. If you’re stranded somewhere with no equipment try something like this: Squat pulse: 3 x 30 - only come up 1/3 of the way Deadstop shoulder- and foot-elevated single-leg hip thrust: 3 x 10 - come to a dead stop at the bottom and you can even pause for a second at the top. Frog reverse hyper: 3 x 30 Frog pump: 3 x 30 - replace with glute bridges if you don’t feel these in your glutes Extra range side-lying hip abduction: 3 x 20 - be sure to internally rotate your foot to really hit that glute medius This is deceivingly hard af. My glutes were hurting the next day. As always, workouts like these should serve as “fillers” - while traveling, in between programs, don’t want to leave your place, etc. Please try this when you can and let me know if you feel the same way.
🇩🇪🇨🇭 version below . “She was focused on growth: Her heart, her soul & her glutes.” . Had the opportunity to train at the world-known @glutelabofficial and pick up new exercises, new cues and a better insight on how to individually target glutes. Looking forward to implement this into my training with my coach @thomas.buser, my training buddy @cavagna_luca as well as with my own clients. . Let the growth begin. 🍑 .... "Sie konzentrierte sich auf Wachstum: Ihres Herzens, ihrer Seele und ihres Gluteus." . Heute hatte ich die Gelegenheit, im weltbekannten Glute Lab zu trainieren und neue Übungen, neue Hinweise und einen besseren Einblick in das individuelle Aktivieren von Gesäßmuskeln zu erlangen. Ich freue mich darauf, dies in mein Training mit meinem Coach Thomas, meinem Trainingspartner Luca, sowie das Training mit meinen eigenen Kunden einzubringen. . Lass das Glute-Wachstum beginnen. 🍑 . . #bikinicompetitor #bodybuilding #fitness #fitfam #bikini #gym #girlswholift #ifbb #fitspo #fitnessmotivation #fitnessmodel #npcbikini #fit #npc #bodybuilder #bikiniathlete #workout #ifbbbikini #worldklashpro #motivation #gymlife #ifbbpro #bikinifitness #muscle #ifbbbikinipro #ifbbproleague #gains #instafit #bikinipro
I have to give @arbryce credit for the idea on this one. All too often, I see clients perseverating over minor buttwink despite having adequate mobility and being pain free. In case we're behind on terminology, the posterior pelvic tilt that occurs at the bottom of a squat is commonly referred to as "buttwink." While the idea of the spine flexing while under an axial load may be concerning in theory, it's important to recognize that this is 1) completely natural and 2) occurs to varying degrees. In the VAST majority of cases, it is absolutely nothing to worry about. The idea of a "neutral" spine is more of a spectrum or range than it is a fixed position. Whether or not we recognize it visually, flexion/extension occurs to a small degree when our spine remains "neutral" throughout an exercise. And this is completely fine. As long as you're bracing appropriately and not feeling pain directly associated with your buttwink, you have absolutely nothing to fear. And even if it does consistently present issues, a simple fix like elevating the heels or performing box squats can allow for pain-free squatting. #GluteLab #strengthandconditioning #fitness #squat
Hip thrust variation🍑 . This looks like a ‘nothing’ exercise and I thought that to until I tried it😅 keep the reps slow and controlled and really squeeze your glutes at the top for a great pump!! . To make the exercise harder, separate your feet to allow for a greater range of movements however, if like myself you don’t have a great range of movement in your hips, don’t worry! By having shorter rep ranges your glutes stay activated and don’t stop during the negative phase of the rep, so you win either way, feet together or not🦶 . #hipthrust #glutes #gluteworkout
Started working with coach @alex.sterner back in 2018 preparing for worlds, followed through 2019 worlds. Now for 2020 plans are still following through. Thank you so much for providing me and all the ATOS team with the vast amount of knowledge. I’m so honored getting to meet you and prepare myself for the upcoming tournaments. Shoulder and Pec feeling and performing way better! #gluteator
If you have a job you love it does it feel like work.,? . In this short clip I speak to Bret Contreras @Bret contreras1 about finding your passion. . Brett is Responsible for inventing the Barbell Hip Thrust and considered by many as the worlds foremost expert in “Glute training”., . . Check out the Full interview on this weeks Podcast with the “Glute Guy” Bret Contreras. . . The Episode is available in ITunes and You Tube. Link in the Bio. . . . . . .
En el laboratorio del Glúteo. San Diego CA
Junto a Alex Sterner, quien además de ser experto en glúteos es campeón en jiu-jitsu y como no todo es estudiar y aprender, se dio el tiempo para enseñarme algunos trucos jajaja. Quiero agradecer a Bret Contreras por permitirnos estar en su cuartel general y por supuesto agradecer a @alex.sterner por su simpatía y a Alex Bryce @arbryce por su dedicación y paciencia al enseñarnos. Realmente aprendimos muchas cosas nuevas y perfeccionamos cosas antiguas. Gracias a ambos por ser excelentes maestros y buenos amigos.
W’s 🔥 - - - - LEARN MORE ABOUT MY S&C PROGRAM (Language: English, Portuguese and Spanish) >>> LINK ON MY BIO. - - - - W’s 🔥 Programa de condicionamento físico no link da minha bio.
I watch your actions; not just captions in the shit you post. . . . . Upgrading the hardware with Coach @alex.sterner . . . #atosjiujitsu #jiujitsu #bjj #sandiego #california #bnground #glutelab #legday #ootd #wdywt #fitspo #health #judo #kimono #faixamarrom #cardio #atos #brazlianjiujitsu #leglock #valetudo #thunder #nogi #submission #gorilla #cardio
Light Weight 💥