Build Strong Legs and Glutes | Full Workout скачать в хорошем качестве

Build Strong Legs and Glutes | Full Workout

Get 20% off BellaBuild for gym & home: https://fit.erinstern.com/bellabuild?... Build Strength and Symmetry with BellaBuild: A 90-Day Training Program Are you ready to transform your fitness routine? I’m so excited to share a sneak peek of my new 90-day training program, BellaBuild! Designed to help you build strength, symmetry, and confidence, this program features 4 to 5 training days per week with a lower/upper body split. It’s not just another workout plan—it's a comprehensive guide to intentional, effective training. Here’s the best part: each exercise comes with narrated voiceovers, so you’ll learn all the tips, cues, angles, and techniques to maximize your results. Whether you’re a gym newbie or a seasoned lifter, this program is all about progression and understanding the “why” behind every move. Why Recovery Matters as You Train Before we hit the gym, let’s talk about something crucial: recovery. As we get older (and wiser), it becomes essential to prioritize intensity and quality over quantity. Forget the idea that more is always better—rest is where the magic happens. The gym is where we break down muscle, but it’s during recovery that we rebuild stronger. For me, training 45 minutes to an hour, 4 to 5 days a week, has been the sweet spot. Those extra rest days? They allow my body to recharge, and I’ve noticed incredible results. Pro tip: Make sure you’re not overtraining. Listen to your body, prioritize recovery, and don’t underestimate the power of a good step count on rest days. A Sneak Peek at Bella Build's Lower Body Workout Now, let’s jump into a killer leg day session. Below is an overview of the exercises in this Bella Build lower body workout: 1. Leg Extensions (Pre-Exhaustion) Start with leg extensions to pre-fatigue your quads. Adjust the seat back by one or two pegs, lean back slightly, and focus on full range of motion for maximum quad activation. Control the weight—no momentum! This isolation move sets the stage for the heavier compound lifts to come. 2. Hex Bar Deadlifts Next up, the hex bar deadlift. Flip the handles to face down for a greater range of motion. Keep your back flat, chest up, and push through your heels as you move. This exercise targets your hamstrings, glutes, and overall posterior chain. 3. Bench-Assisted RDLs (Single-Leg) This single-leg Romanian deadlift targets glutes and hamstrings. Start with your non-dominant leg, keep a soft bend in your knee, and maintain a flat back. Push through your heel and keep the movement controlled for maximum stretch and activation. 4. Bodyweight Quad Step-Ups One of the most challenging moves in this workout, the quad step-up, requires discipline. Use your lead leg to pull yourself up without pushing off the back leg. Balance and control are key here—feel free to lightly hold onto a power rack for support if needed. 5. Superset: Abductor Machine & Death March Abductor Machine: Lean back, tilt your pelvis slightly, and point your toes downward for a fresh glute burn. Stay light and controlled—no momentum! Death March: This dumbbell exercise is a walking hinge that targets your glutes, hamstrings, and lower back. Take slow, deliberate steps to light up your posterior chain. The Importance of Tracking Progress Whether you’re following BellaBuild or another program, tracking progress is non-negotiable. This means monitoring not just your lifts, but also your recovery, progress pictures, and measurements. Here’s why: the scale isn’t always your friend. If you’re building muscle and losing fat at the same time, your weight might not change, but your body composition will. Trust me—your clothes will fit differently, and you’ll feel like a superhero, even if the number on the scale stays the same. Ready to Build with Bella? If this sounds like the program for you, I’ve got a special treat for my YouTube subscribers: 20% off for a limited time. Check the link in the description below to get started. I can’t wait to see your progress! If you try this workout, tag me on social media—I love seeing how you make these exercises your own. At the end of the day, the key to any successful program is consistency. Train smart, train hard, and make sure to give your body the care it needs to recover. Thank you so much for your support—you’re the reason I do what I do. Let’s crush these 90 days together! Until next time, Train hard, y'all! WEBSITE | https://www.erinstern.com INSTAGRAM |   / 2x_ms_olympia   PINTEREST |   / erinsternfitness   FACEBOOK |   / erinsternfit   TWITTER/X |   / erinsternfit   BUSINESS CONTACT | [email protected]