-Conquered a disability and type 1 diabetes
-Trains models, athletes, bodybuilders, & spec pop.
-Owner of Adapt Wellness
-Author of Petite Physique Training for models & H.I.T.MAN
-In college for exercise science and premed
>> CONTACT ME IF YOU HAVE ANY QUESTION OR NEED HELP WITH ANYTHING IN THE HEALTH AND FITNESS FIELD<<
Squat Heavy ladies!!
I have gained over 20 quality lbs in the past year!
Work Out of the Day: Glute Ham Raise!
Most people do not squat correctly, yet they squat often. Incorrect squat form, Primarially partial squats, only hit the quads. This will cause the hamstring and Glutes to be deficient and underactive. Here is the fix
Glute ham raise.
This can be done with a partner or on the actually glute machine. ( this is not the same thing as a hamstring curl machine!). To Properly execute this exercise, kneel down while your partner/machine is holding your ankles. Think tall a stiff so you dont ben at the hips when you start to lower yourself to the ground. Since your hamstrings are not as strong as they should be, they will probably give out. catch youself in push up position and go back up, engaging the hamstrings again.
This is a GHR machine
This is not!
In a program design for legs you could do this:
Squat 4x 10 60 sec rest in between sets
leg extensions 4x12
Glute Ham raise 3x 12
split squats 2x 12
weighted calf raises 2 sets of 25
leg abduction exercises 3x10
Adapt Wellness Personal Training
4151 Ne 17th Ave
Mondays - Thursdays 5AM - 10PM
Fridays 5AM - 10PM
Saturdays 5AM - 10PM
Sundays 5AM - 10PM