#quads Instagram Photos & Videos

quads - 3.6m posts

FLEX FRIDAY 💪🙋‍♀️☀️🌈
SUNS OUT QUADS OUT 🤷‍♀️😂🍪 Fuelled by with my PROTEIN COOKIES this morning 🥥🍌🥛 For my recipe see my previous post 🍪🥥 Do you take your workout outside or you still stay inside gym when the SUN IS OUT ? ☀️🥰
I personally love the get my training done early in the morning so I know I have the whole day for myself 🙋‍♀️😍🤷‍♀️ and today I am lucky as EDINBURGH has a beautiful sunny day and I can just enjoy the sun in the park 👩🏼‍💻👩‍🏫 might fit in a wee cheeky HIIT TRAINING TOO 🙋‍♀️ never know 🤷‍♀️🙋‍♀️
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#flexfriday#bodybuilding#6pack#abs#shredded#fitness#quads

FLEX FRIDAY 💪🙋‍♀️☀️🌈
SUNS OUT QUADS OUT 🤷‍♀️😂🍪 Fuelled by with my PROTEIN COOKIES this morning 🥥🍌🥛 For my recipe see my previous post 🍪🥥 Do you take your workout outside or you still stay inside gym when the SUN IS OUT ? ☀️🥰
I personally love the get my training done early in the morning so I know I have the whole day for myself 🙋‍♀️😍🤷‍♀️ and today I am lucky as EDINBURGH has a beautiful sunny day and I can just enjoy the sun in the park 👩🏼‍💻👩‍🏫 might fit in a wee cheeky HIIT TRAINING TOO 🙋‍♀️ never know 🤷‍♀️🙋‍♀️
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#flexfriday #bodybuilding #6pack #abs #shredded #fitness #quads

0 0 22 seconds ago
It was supposed to be a 20-30 reps. Then I said hmm she can do 10 more, and hmm she can do 10 more and so on up to 100. Those light and loooooong set on leg press do wonders I find. Great for cardio, great for your quads and injury free GUARANTEE 😎 I just have to say it hurts as hell, you will sweat like crazy and your heart wants to explode...beside it's ok lol 😁 
C'était supposé être une série de 20-30 reps. Après je me suis dit hmm elle peut faire 10 de plus, et hmm elle peut faire 10 reps de plus et ça a fini en 100 reps. Ces légères et looooongues séries à la presse font des merveilles je trouve. Excellent pour le cardio, pour les quads, et zéro risque de blessure 😎 Je dois juste préciser par contre que ça va faire très mal, que vous allez énormément transpirer et votre coeur va exploser...à part ça, ça va lol 😁 
#legpress #legday #lightweight #coachloutfiajaoun #ottawastudio #ottawatrainer #Ottawacoach #ottawafatloss #Ottawafitness #womensphysique #bodybuilding #fit #fitat50 #easy #work #sweat #hardwork #squat #Superset #100reps #workingout #quads

It was supposed to be a 20-30 reps. Then I said hmm she can do 10 more, and hmm she can do 10 more and so on up to 100. Those light and loooooong set on leg press do wonders I find. Great for cardio, great for your quads and injury free GUARANTEE 😎 I just have to say it hurts as hell, you will sweat like crazy and your heart wants to explode...beside it's ok lol 😁
C'était supposé être une série de 20-30 reps. Après je me suis dit hmm elle peut faire 10 de plus, et hmm elle peut faire 10 reps de plus et ça a fini en 100 reps. Ces légères et looooongues séries à la presse font des merveilles je trouve. Excellent pour le cardio, pour les quads, et zéro risque de blessure 😎 Je dois juste préciser par contre que ça va faire très mal, que vous allez énormément transpirer et votre coeur va exploser...à part ça, ça va lol 😁
#legpress #legday #lightweight #coachloutfiajaoun #ottawastudio #ottawatrainer #Ottawacoach #ottawafatloss #Ottawafitness #womensphysique #bodybuilding #fit #fitat50 #easy #work #sweat #hardwork #squat #Superset #100reps #workingout #quads

3 0 1 minute ago
EXERCISE - Curtsy Lunge with Sliders
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MODIFICATIONS - Hold weight below chin (goblet) or no weight
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MUSCLES - Hamstrings, quads, hip abductors
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#legday #legworkout #hamstrings #quads #bootybuilding #bootyworkout #workout  #dailyworkout #gymtime #girlpower #girlswholift

EXERCISE - Curtsy Lunge with Sliders
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MODIFICATIONS - Hold weight below chin (goblet) or no weight
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MUSCLES - Hamstrings, quads, hip abductors
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#legday #legworkout #hamstrings #quads #bootybuilding #bootyworkout #workout #dailyworkout #gymtime #girlpower #girlswholift

1 1 4 minutes ago
They say “ why you always in the mirror “ I say “ why you bothered “ 😘😘😘😘😘😘😘😘😘😘😘 #whyyoucaretho #stayinyourlane #mindyabusiness #fitness #gymshark #gymgirls #workout #staystrong #bikinigirls #instawork #gymmotivation #fitfam #legs #quads #squatlife #training #instafitness

They say “ why you always in the mirror “ I say “ why you bothered “ 😘😘😘😘😘😘😘😘😘😘😘 #whyyoucaretho #stayinyourlane #mindyabusiness #fitness #gymshark #gymgirls #workout #staystrong #bikinigirls #instawork #gymmotivation #fitfam #legs #quads #squatlife #training #instafitness

16 0 6 minutes ago
No gym today. But here are some reps from 225# from the other day. First time I've been this heavy since I took time away from the gym. This skinny frame needs some 🍑🍑🍑

No gym today. But here are some reps from 225# from the other day. First time I've been this heavy since I took time away from the gym. This skinny frame needs some 🍑🍑🍑

1 1 6 minutes ago
You can find me in the club, I'm training for sex cause I ain't inna makin love. 405x3 top set. Fat boy season is over! Got to get this diet back on track. Coke Zero only now! 😂 jk I don't drink no dam pop! 
#work #weights #respect #training #powerlifting #power #strong #strength #dedication #determination #fitness #gym #gains #witness #building #necessary #mobility #movement #motivation #fit #goals #squats #legday #glutes #quads #fitfam #love #cocacola

You can find me in the club, I'm training for sex cause I ain't inna makin love. 405x3 top set. Fat boy season is over! Got to get this diet back on track. Coke Zero only now! 😂 jk I don't drink no dam pop!
#work #weights #respect #training #powerlifting #power #strong #strength   #dedication #determination #fitness #gym #gains #witness #building #necessary #mobility #movement #motivation #fit #goals #squats #legday #glutes #quads #fitfam #love #cocacola

9 1 6 minutes ago
Narrow barbell squats, a more advanced exercise not because it’s more technical no it’s advanced based on the fact that if you have minimal flexibility through the ankle/hips and shoulder girdle you will not be able to perform this exercise. If you can perform this exercise, well then your quads will be destroyed....
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Are you following the AJCTRAINING Plan? Click the link in the bio to get my full daily workout routines with advice in fitness, nutrition and general health.
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#fitspo #fitguy #fitfam #fit #fitness #fitspiration #fitnessmotivation #fitnessadict #fitlife #bodypositive #bodybuilding #bodytransformation #flexible #fridayworkout #flexfriday #quadsworkout #legday #squats #quads #deepsquat #legexercises #ajctraining #gym #healthylifestyle #cutting #legworkout #narrowsquats #timeundertension

Narrow barbell squats, a more advanced exercise not because it’s more technical no it’s advanced based on the fact that if you have minimal flexibility through the ankle/hips and shoulder girdle you will not be able to perform this exercise. If you can perform this exercise, well then your quads will be destroyed....
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Are you following the AJCTRAINING Plan? Click the link in the bio to get my full daily workout routines with advice in fitness, nutrition and general health.
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#fitspo #fitguy #fitfam #fit #fitness #fitspiration #fitnessmotivation #fitnessadict #fitlife #bodypositive #bodybuilding #bodytransformation #flexible #fridayworkout #flexfriday #quadsworkout #legday #squats #quads #deepsquat #legexercises #ajctraining #gym #healthylifestyle #cutting #legworkout #narrowsquats #timeundertension

10 0 7 minutes ago
😬Try This😬
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Well this got gnarly in a hurry! Keep a pace on the rower. And you best not stop on those air squats. ...
#fitness #exercise #lift #amrapworkout #squats #frontsquat #ouch #quads @mrchrisellison8 @coach_slaterpowell

😬Try This😬
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Well this got gnarly in a hurry! Keep a pace on the rower. And you best not stop on those air squats. ...
#fitness #exercise #lift #amrapworkout #squats #frontsquat #ouch #quads @mrchrisellison8 @coach_slaterpowell

7 1 8 minutes ago
Do This, Not That!
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Squats -
Squats are a common exercise prescribed for hip and knee strengthening, and are SO functional. 👏🏻
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But if they are performed incorrectly, they can lead to other problems in the future. 😩
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When squatting, it’s important to not let the toes go past the knees. ❌ Don’t be afraid to stick your butt out, like you are going to sit in a chair. -
💥 Think of keeping the weight on your heels (instead of the toes) as you squat. -
Give it a try with correct form and see if you notice a difference. 🔥🔥🔥
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This is not medical advice. If you are experiencing pain, contact a physical therapist to make sure this exercise is right for you. -
Leave comments and questions below.  Tag a friend!  Follow @motusvitapt for more information. -
Contact me at www.motusvitapt.org to learn how I can help you with your Physical Therapy needs! 🤗
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#physicaltherapy #physiotherapy #dpt #dptstudent #movementismedicine #squats #legstrength #exercise #motusvitapt

Do This, Not That!
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Squats -
Squats are a common exercise prescribed for hip and knee strengthening, and are SO functional. 👏🏻
-
But if they are performed incorrectly, they can lead to other problems in the future. 😩
-
When squatting, it’s important to not let the toes go past the knees. ❌ Don’t be afraid to stick your butt out, like you are going to sit in a chair. -
💥 Think of keeping the weight on your heels (instead of the toes) as you squat. -
Give it a try with correct form and see if you notice a difference. 🔥🔥🔥
-
This is not medical advice. If you are experiencing pain, contact a physical therapist to make sure this exercise is right for you. -
Leave comments and questions below. Tag a friend! Follow @motusvitapt for more information. -
Contact me at www.motusvitapt.org to learn how I can help you with your Physical Therapy needs! 🤗
-
#physicaltherapy #physiotherapy #dpt #dptstudent #movementismedicine #squats #legstrength #exercise #motusvitapt

5 1 9 minutes ago
No electricity. Light leg day (what even 🤦‍♀️)
3sets x 20 reps
Leg extensions
Staggered single stiff leg deadlift
Cable glute pull through
Banded hamstring curls
Cable front squats 
Kettlebell swings
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#fitnessfreaks #fitnessmotivation #fitspo #fitgirls #fitness #gymgirls #gymlife💪 #girlswholift #girlpower #workoutroutine #workoutmotivation #legworkout #legday #quads #quadpower #gluteworkout #hamstrings #legdayeveryday 
Might do another leg day tomorrow.

No electricity. Light leg day (what even 🤦‍♀️)
3sets x 20 reps
Leg extensions
Staggered single stiff leg deadlift
Cable glute pull through
Banded hamstring curls
Cable front squats
Kettlebell swings
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#fitnessfreaks #fitnessmotivation #fitspo #fitgirls #fitness #gymgirls #gymlife 💪 #girlswholift #girlpower #workoutroutine #workoutmotivation #legworkout #legday #quads #quadpower #gluteworkout #hamstrings #legdayeveryday
Might do another leg day tomorrow.

18 2 13 minutes ago
The all new expanded SNUFFLE SHOP
Still the same great products, just a whole lot MORE
Yes of course all Shipping still FREE
WWW.SNUFFLESHOP.COM 
HOME & KITCHEN
#Cleaning / #Baking / #Gadgets / #Knives / #Eco Friendly #Straws & #Bags 
HOBBIES
#RC Products like
#RC Drones / #Quads / #RCPlanes / #RCHelicopters / 
#Servos / #Receivers / #Sensors / #Antenna / #Straps / #Cases / Many More
To name a few brands:
#Frsky / #Jumper / others coming soon 
#FASHION / #BEAUTY / #ELECTRONICS
New collections arriving soon….
Visit us @ www.snuffleshop.com

The all new expanded SNUFFLE SHOP
Still the same great products, just a whole lot MORE
Yes of course all Shipping still FREE
WWW.SNUFFLESHOP.COM
HOME & KITCHEN
#Cleaning / #Baking / #Gadgets / #Knives / #Eco Friendly #Straws & #Bags
HOBBIES
#RC Products like
#RC Drones / #Quads / #RCPlanes / #RCHelicopters /
#Servos / #Receivers / #Sensors / #Antenna / #Straps / #Cases / Many More
To name a few brands:
#Frsky / #Jumper / others coming soon
#FASHION / #BEAUTY / #ELECTRONICS
New collections arriving soon….
Visit us @ www.snuffleshop.com

1 1 16 minutes ago
PROOF!
You can change your body conformation!
Lifting, tightening, firming 
More muscle definition 
3 and a half months of making small changes
👀
MESSAGE ME FOR TRAINING 💪🏼
#personaltrainer #personaltraining #onlinetraining #fitness #fitfam #fitinspiration #fitspo #health #wellness #chicksthatlift #strongissexy #badass #lean #legs #glutes #hamstrings #quads

PROOF!
You can change your body conformation!
Lifting, tightening, firming
More muscle definition
3 and a half months of making small changes
👀
MESSAGE ME FOR TRAINING 💪🏼
#personaltrainer #personaltraining #onlinetraining #fitness #fitfam #fitinspiration #fitspo #health #wellness #chicksthatlift #strongissexy #badass #lean #legs #glutes #hamstrings #quads

6 0 16 minutes ago
Had a little fun with this edit.📽🎬
Quad & Hamstrings focus 🔥
I recommend doing some warm up exercises before you go straight into your heavier leg lifts. Bench Jumps are a great way to get all your leg muscles activated try it out!
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#warmup #legday #quads #hamstrings #glutes #fit #diet #grind #pushyourself #getmotivated #preworkout #gains #gymlife #inshape #goprohero7black

Had a little fun with this edit.📽🎬
Quad & Hamstrings focus 🔥
I recommend doing some warm up exercises before you go straight into your heavier leg lifts. Bench Jumps are a great way to get all your leg muscles activated try it out!
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#warmup #legday #quads #hamstrings #glutes #fit #diet #grind #pushyourself #getmotivated #preworkout #gains #gymlife #inshape #goprohero7black

7 1 17 minutes ago
🌍 #calisthenicsworkout ♦️..basic training..😉♦️ #legday 🏃😁🦵...
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✅#gymtime
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✅ #hiit day...
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✅ let do it..
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✅🏃 2.5 miles run...
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✅ 💯 push up
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✅ Hiit workout..
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 #abs #fit #lean  #fitlife #instafit #fitness #fitnessjourney #workout #fitspiration  #beastmode #fitspo #gym  #aesthetic #fitnessmotivation #fitfam #fitnessaddict #crossfit  #bodybuilding #training #calisthenics #exercise #fitfreak #gym #shredded #bodybuilder #quads #squat

🌍 #calisthenicsworkout ♦️..basic training..😉♦️ #legday 🏃😁🦵...
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#gymtime
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#hiit day...
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✅ let do it..
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✅🏃 2.5 miles run...
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✅ 💯 push up
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✅ Hiit workout..
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#abs #fit #lean #fitlife #instafit #fitness #fitnessjourney #workout #fitspiration #beastmode #fitspo #gym #aesthetic #fitnessmotivation #fitfam #fitnessaddict #crossfit #bodybuilding #training #calisthenics #exercise #fitfreak #gym #shredded #bodybuilder #quads #squat

17 2 18 minutes ago
🌍 #calisthenicsworkout ♦️..basic training..😉♦️ #legday 🏃😁🦵...
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✅#gymtime
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✅ #hiit day...
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✅ let do it..
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✅🏃 2.5 miles run...
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✅ 💯 push up
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✅ Hiit workout..
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 #abs #fit #lean  #fitlife #instafit #fitness #fitnessjourney #workout #fitspiration  #beastmode #fitspo #gym  #aesthetic #fitnessmotivation #fitfam #fitnessaddict #crossfit  #bodybuilding #training #calisthenics #exercise #fitfreak #gym #shredded #bodybuilder #quads #squat

🌍 #calisthenicsworkout ♦️..basic training..😉♦️ #legday 🏃😁🦵...
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#gymtime
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#hiit day...
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✅ let do it..
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✅🏃 2.5 miles run...
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✅ 💯 push up
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✅ Hiit workout..
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#abs #fit #lean #fitlife #instafit #fitness #fitnessjourney #workout #fitspiration #beastmode #fitspo #gym #aesthetic #fitnessmotivation #fitfam #fitnessaddict #crossfit #bodybuilding #training #calisthenics #exercise #fitfreak #gym #shredded #bodybuilder #quads #squat

21 1 18 minutes ago
It's week one. Again. There are fifteen weeks left. I'll let you know how it's going when the painful weeks really start to kick in. #bribingmyselfwithcoffee
#marathontraining .
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#runnersofinstagram #runningmotivation #runninglife #runners #quads #strengthtraining #girlswholift #browngirlrunning #inspiration #breakfast #coffee

It's week one. Again. There are fifteen weeks left. I'll let you know how it's going when the painful weeks really start to kick in. #bribingmyselfwithcoffee
#marathontraining .
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#runnersofinstagram #runningmotivation #runninglife #runners #quads #strengthtraining #girlswholift #browngirlrunning #inspiration #breakfast #coffee

7 0 19 minutes ago
🌍 #calisthenicsworkout ♦️..basic training..😉♦️ #legday 🏃😁🦵...
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—————————————
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✅#gymtime
-
✅ #hiit day...
-
✅ let do it..
-
✅🏃 2.5 miles run...
-
✅ 💯 push up
-
✅ Hiit workout..
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 #abs #fit #lean  #fitlife #instafit #fitness #fitnessjourney #workout #fitspiration  #beastmode #fitspo #gym  #aesthetic #fitnessmotivation #fitfam #fitnessaddict #crossfit  #bodybuilding #training #calisthenics #exercise #fitfreak #gym #shredded #bodybuilder #quads #squat

🌍 #calisthenicsworkout ♦️..basic training..😉♦️ #legday 🏃😁🦵...
-
—————————————
-
#gymtime
-
#hiit day...
-
✅ let do it..
-
✅🏃 2.5 miles run...
-
✅ 💯 push up
-
✅ Hiit workout..
-
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#abs #fit #lean #fitlife #instafit #fitness #fitnessjourney #workout #fitspiration #beastmode #fitspo #gym #aesthetic #fitnessmotivation #fitfam #fitnessaddict #crossfit #bodybuilding #training #calisthenics #exercise #fitfreak #gym #shredded #bodybuilder #quads #squat

31 1 19 minutes ago
Hitting up some legs at @genetixgym_stourbridge 
Had shit sleep but still getting it.

Squats- 150kg x 5 x 2

Pause reps- 120kg x 5 x 2

Cambered Bar- 
110kg x 8
130kg x 6
150kg x 4

#legs #barbell #repping #stillstrong #strength #strengthtraining #kilos #quads #legday #genetixgym #powerlifter #squat #camberedbar #squats #lowbar #powerlifting #notjustagym #heavy #genetixfamily

Hitting up some legs at @genetixgym_stourbridge
Had shit sleep but still getting it.

Squats- 150kg x 5 x 2

Pause reps- 120kg x 5 x 2

Cambered Bar-
110kg x 8
130kg x 6
150kg x 4

#legs #barbell #repping #stillstrong #strength #strengthtraining #kilos #quads #legday #genetixgym #powerlifter #squat #camberedbar #squats #lowbar #powerlifting #notjustagym #heavy #genetixfamily

5 0 19 minutes ago
I lost myself once for a long time, but I’ve been finding myself back, at least 98.574%. I will apologize with my results to those who I let down. #bodybuilding #bodybuilder #muscle #arm #legday #biceps #triceps #quads #grind #hardwork #power #dedication #obsessed #motivation #findmyselfagain #whateverittakes #china #apologize #wontbelong #joshlenartowicz #sweat #chest #pecs #back #imback

I lost myself once for a long time, but I’ve been finding myself back, at least 98.574%. I will apologize with my results to those who I let down. #bodybuilding #bodybuilder #muscle #arm #legday #biceps #triceps #quads #grind #hardwork #power #dedication #obsessed #motivation #findmyselfagain #whateverittakes #china #apologize #wontbelong #joshlenartowicz #sweat #chest #pecs #back #imback

15 3 21 minutes ago
Its #flexfriday💪 heres some safety bar squats. Cant wait till my shoulder heals for high bar back squats. Off to teach pilots for the day! #happyfriday !!

Its #flexfriday 💪 heres some safety bar squats. Cant wait till my shoulder heals for high bar back squats. Off to teach pilots for the day! #happyfriday !!

10 3 23 minutes ago
I think one of the biggest struggles of drum corps media is staying consistently creative during spring training. It’s easy to start getting the same pictures and after a while you start to look ahead towards the first show which just makes the process of getting there seem a whole lot longer. The goal this summer is to pace myself, to be consistently creative with the work I put out, and to remain engaged through all of spring training. #thecadets #BeholdTheCadets #dci #dci2019 #drumcorps #dciphotoaday #percussion #snareline #quads #thecpit #goldenhour

I think one of the biggest struggles of drum corps media is staying consistently creative during spring training. It’s easy to start getting the same pictures and after a while you start to look ahead towards the first show which just makes the process of getting there seem a whole lot longer. The goal this summer is to pace myself, to be consistently creative with the work I put out, and to remain engaged through all of spring training. #thecadets #BeholdTheCadets #dci #dci2019 #drumcorps #dciphotoaday #percussion #snareline #quads #thecpit #goldenhour

45 2 24 minutes ago
No doubt she drives me crazy sometimes but still, no one outworks LiL V and I love that 💪 Small but mighty and a perfect combination of work and fun 🔥 Cheers to you Vanessa! Love ya 🤗🙏 I’ll see you back at the best kickboxing club in North Brunswick 
@ckonorthbrunswick tomorrow 10:45am for Saturday Morning Mayhem. It’ll be my last Saturday for a little while. We’re switching for the summer. Starting June 9th, you’ll find me Sundays at 10:45am 💪 We’ll kick some 🍑 but also have a blast bc if you’re not having a good time, you’re doing it wrong. Work hard, play harder and #tgif IG 🎉 🤗🙏
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#workhardplayharder #boxing #passion #kickboxing #muaythai #ckofitfam #fitness #healthyliving #strongwomen #bigvlilv #friday #alldayeveryday #ckonb #fitnessfriday #allearned #visforveronica #realbagsrealresults #kicks #thickthighssavelives #mitts #dedication #quads #northbrunswick #doitwithpassionornotatall #fun #striveforprogress 💛🖤 #fitover40 #rollercoaster 🎶 #bleachers 🙏

No doubt she drives me crazy sometimes but still, no one outworks LiL V and I love that 💪 Small but mighty and a perfect combination of work and fun 🔥 Cheers to you Vanessa! Love ya 🤗🙏 I’ll see you back at the best kickboxing club in North Brunswick
@ckonorthbrunswick tomorrow 10:45am for Saturday Morning Mayhem. It’ll be my last Saturday for a little while. We’re switching for the summer. Starting June 9th, you’ll find me Sundays at 10:45am 💪 We’ll kick some 🍑 but also have a blast bc if you’re not having a good time, you’re doing it wrong. Work hard, play harder and #tgif IG 🎉 🤗🙏
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#workhardplayharder #boxing #passion #kickboxing #muaythai #ckofitfam #fitness #healthyliving #strongwomen #bigvlilv #friday #alldayeveryday #ckonb #fitnessfriday #allearned #visforveronica #realbagsrealresults #kicks #thickthighssavelives #mitts #dedication #quads #northbrunswick #doitwithpassionornotatall #fun #striveforprogress 💛🖤 #fitover40 #rollercoaster 🎶 #bleachers 🙏

27 2 26 minutes ago
Here is Justin @j_tejeda12 with three more arm workouts that we find to be crucial. 
Barbell Curl w/ time under tension: 4 set x as many reps as possible 
Kettle Bell Lateral Raise: 4 sets x 12-15 reps 
Tricep Extension: 4 sets x 15 reps 
Barbell Curl: Justin is doing a time under tension curl. We try to do a 3-5 second count while curling up, a 1 second squeeze at the top, and a 3-5 second count while lowering the bar. The entire time you do this movement you should keep your wrists straight and the bicep should be constantly flexed 
Lateral Raise:  A common thing you hear about this movement is keeping the weight under your elbows when at the top position. A variation that keeps that weight under your elbows is using a kettle bell. Remember to roll your scapula down like you’re trying to put your shoulder blades into your back pockets and to control the weight the whole time. 
Tricep Extension: Here we are trying to do 3 second press down, a right 1 second squeeze at the bottom, and 2-3 seconds while allowing the weight back up all the way to start.  By coming all the way back to start we find that we get a better stretch. 
Give them a shot and let us know what you think/would like to see more of.

Here is Justin @j_tejeda12 with three more arm workouts that we find to be crucial.
Barbell Curl w/ time under tension: 4 set x as many reps as possible
Kettle Bell Lateral Raise: 4 sets x 12-15 reps
Tricep Extension: 4 sets x 15 reps
Barbell Curl: Justin is doing a time under tension curl. We try to do a 3-5 second count while curling up, a 1 second squeeze at the top, and a 3-5 second count while lowering the bar. The entire time you do this movement you should keep your wrists straight and the bicep should be constantly flexed
Lateral Raise: A common thing you hear about this movement is keeping the weight under your elbows when at the top position. A variation that keeps that weight under your elbows is using a kettle bell. Remember to roll your scapula down like you’re trying to put your shoulder blades into your back pockets and to control the weight the whole time.
Tricep Extension: Here we are trying to do 3 second press down, a right 1 second squeeze at the bottom, and 2-3 seconds while allowing the weight back up all the way to start. By coming all the way back to start we find that we get a better stretch.
Give them a shot and let us know what you think/would like to see more of.

6 2 28 minutes ago
Hold on to something.... it’s legday🦍. My fav session of all time! Who’s with me? #quads#legs#bearded

Hold on to something.... it’s legday🦍. My fav session of all time! Who’s with me? #quads #legs #bearded

39 3 28 minutes ago
Some early morning PT at the academy courtesy of @brotherhoodintraining ... We call this one, "Thighway to the Danger Zone".

Some early morning PT at the academy courtesy of @brotherhoodintraining ... We call this one, "Thighway to the Danger Zone".

23 1 29 minutes ago
My clients can squat more than your clients.  The Juggernaut (@toast916) showing off his tank treads.
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I suppose this is where fitpros list their coaching services right?
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www.mauiathletics.com/coaching for details
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#gains #athlete #fatloss #power #1rm #success #commitment #personaltrainer #quads #trainer #coach #health #healthy #positivevibes #squat #determination #fit #swole #fitness #strong #instagood #fitfam #gym #gymmotivation #fitnessinspiration #picoftheday #gymaddict #fitspo

My clients can squat more than your clients. The Juggernaut (@toast916 ) showing off his tank treads.
-
I suppose this is where fitpros list their coaching services right?
-
www.mauiathletics.com/coaching for details
-
#gains #athlete #fatloss #power #1rm #success #commitment #personaltrainer #quads #trainer #coach #health #healthy #positivevibes #squat #determination #fit #swole #fitness #strong #instagood #fitfam #gym #gymmotivation #fitnessinspiration   #picoftheday #gymaddict #fitspo

13 0 29 minutes ago
Happy #FlexFriday - so very grateful for this magical unicorn man @jacobyylee 🦄 —- get you a bestest pal that can plow through the trenches with you when it’s not all cotton candy clouds and gumdrops. 🥇🤗❤️ Thank you for being such a pure hearted kind sweet humble soul and one of the most bad ass humans I know. You make my heart smile ❤️. #ChampionsLeague #graitude #bodybyulding #frontdoublebicep #unicornmuscle #athlete #quads #glutes #13weeksout #earnednotgiven #npcwpd #recovery #love #magicalaf #womensbodybuilding #npc #snbf #riseathleticperformance @unicornmuscle

Happy #FlexFriday - so very grateful for this magical unicorn man @jacobyylee 🦄 —- get you a bestest pal that can plow through the trenches with you when it’s not all cotton candy clouds and gumdrops. 🥇🤗❤️ Thank you for being such a pure hearted kind sweet humble soul and one of the most bad ass humans I know. You make my heart smile ❤️. #ChampionsLeague #graitude #bodybyulding #frontdoublebicep #unicornmuscle #athlete #quads #glutes #13weeksout #earnednotgiven #npcwpd #recovery #love #magicalaf #womensbodybuilding #npc #snbf #riseathleticperformance @unicornmuscle

81 2 31 minutes ago
Flexin’ early in the morning on this beautiful Friday!! 💪🏼😄 #FlexFriday #FeelingIt  #Muscles #Abs #BodyBuilding #FitMom #FitnessMotivation #Fitness #CheatMealToday #Quads #ThickThighs 🙌🏼❤️

Flexin’ early in the morning on this beautiful Friday!! 💪🏼😄 #FlexFriday #FeelingIt #Muscles #Abs #BodyBuilding #FitMom #FitnessMotivation #Fitness #CheatMealToday #Quads #ThickThighs 🙌🏼❤️

20 1 32 minutes ago
Trying to work on those inner quads now.  Have a happy Friday everyone! #slowandsteady #legs #cycling #spinning #quads #onepeloton #peloton #fitfam #fitnessmotivation #fitlifestyle #fitlife #leanmuscle🦵🏼

Trying to work on those inner quads now. Have a happy Friday everyone! #slowandsteady #legs #cycling #spinning #quads #onepeloton #peloton #fitfam #fitnessmotivation #fitlifestyle #fitlife #leanmuscle 🦵🏼

17 1 36 minutes ago
|| Your hardwork will pay off. The right people will show up. Your dreams will come true. Stay the course and keep pushing forward! Even through the toughest of times we become our best-self through the greatest amount of pressure applied. #memorialdayweekend 🇺🇸
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#Sarah #PersonalTrainer #herbalife #herbalife24 #fitness #motivation #goals #health #success #squats #abs #quads #glutes #hamstrings #legs #cardio #squatguide

|| Your hardwork will pay off. The right people will show up. Your dreams will come true. Stay the course and keep pushing forward! Even through the toughest of times we become our best-self through the greatest amount of pressure applied. #memorialdayweekend 🇺🇸





• • •☆
#Sarah #PersonalTrainer #herbalife #herbalife24 #fitness #motivation #goals #health #success #squats #abs #quads #glutes #hamstrings #legs #cardio #squatguide

423 7 37 minutes ago
🔥 There is no sweat like a leg day #sweat 💦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀—————————————————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀#legday #fitfam #motivation #squats #legs #muscle #training #instafit #healthy #glutes #shredded #beastmode #aesthetics #legdayworkout #instatraining #quads #shorts #musclenation #mensphysic #staystrong #fitlife #gymmotivation #workoutmotivation #challenge #quadzilla #nopainnogain #nobrainnogain #selfmade #instamood

🔥 There is no sweat like a leg day #sweat 💦 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀—————————————————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ #legday #fitfam #motivation #squats #legs #muscle #training #instafit #healthy #glutes #shredded #beastmode #aesthetics #legdayworkout #instatraining #quads #shorts #musclenation #mensphysic #staystrong #fitlife #gymmotivation #workoutmotivation #challenge #quadzilla #nopainnogain #nobrainnogain #selfmade #instamood

10 0 37 minutes ago
Still got a lot of mass in the legs even though I only train them for only like 10 sets of machine extensions and legcurls every week due to one knee fucking with me. Still putting the work in on them just modifying it to where I can put tension on the muscles without creating pain. 🤟🏼 it’s not about quitting anything it’s about making it work somehow.

Still got a lot of mass in the legs even though I only train them for only like 10 sets of machine extensions and legcurls every week due to one knee fucking with me. Still putting the work in on them just modifying it to where I can put tension on the muscles without creating pain. 🤟🏼 it’s not about quitting anything it’s about making it work somehow.

11 1 38 minutes ago

Top #quads posts

|| Your hardwork will pay off. The right people will show up. Your dreams will come true. Stay the course and keep pushing forward! Even through the toughest of times we become our best-self through the greatest amount of pressure applied. #memorialdayweekend 🇺🇸
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#Sarah #PersonalTrainer #herbalife #herbalife24 #fitness #motivation #goals #health #success #squats #abs #quads #glutes #hamstrings #legs #cardio #squatguide

|| Your hardwork will pay off. The right people will show up. Your dreams will come true. Stay the course and keep pushing forward! Even through the toughest of times we become our best-self through the greatest amount of pressure applied. #memorialdayweekend 🇺🇸





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#Sarah #PersonalTrainer #herbalife #herbalife24 #fitness #motivation #goals #health #success #squats #abs #quads #glutes #hamstrings #legs #cardio #squatguide

423 7 37 minutes ago
Crazy to see how angles change the look of your physique... check out the legs. I guess this is why posing is so important during comps.
📷 Pic 1: The difference.
📸 Pic 2: Work in progress.
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#fitfam #fitspo #fitnessmotivation  #fitnessfreak #fitnesslife #fitlife #fitlifestyle #legday #quads #instafit #workoutmotivation #trainhard #posingpractice #beavisionary #gymshark #bangenergy #bodygoals #npc #npcbikini #npcfigure #npcphysique #npcbodybuilding #npcbikinicompetitor #npcfigurecompetitor #npccompetitor #ifbb #ifbbpro #ifbbbikini #ifbbfigure #ifbbphysique

Crazy to see how angles change the look of your physique... check out the legs. I guess this is why posing is so important during comps.
📷 Pic 1: The difference.
📸 Pic 2: Work in progress.




#fitfam #fitspo #fitnessmotivation #fitnessfreak #fitnesslife #fitlife #fitlifestyle #legday #quads #instafit #workoutmotivation #trainhard #posingpractice #beavisionary #gymshark #bangenergy #bodygoals #npc #npcbikini #npcfigure #npcphysique #npcbodybuilding #npcbikinicompetitor #npcfigurecompetitor #npccompetitor #ifbb #ifbbpro #ifbbbikini #ifbbfigure #ifbbphysique

4,405 118 22 May, 2019
UPPER BOOTY 🍑 ( @fitguru101 )
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TAG a friend!
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This workout can easily be done at home, with body weight, resistance bands or weights! 🤗 .
1️⃣Weighted Kneeling Squats 3x20
2️⃣Glute Raise Pulse 4x20 each leg
3️⃣Marching Glute Bridge 3x20
4️⃣Lunge/Leg Raise Hold 3x15 each side .
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👉 Follow us for more gym tips & tricks @fitguru101
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#fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #workout #legs#workoutmotivation #workoutvideo #glutes #squats #squatbooty #legday#bootygainz #bootyfordays#leg#legworkout#quads#womanwholift#bossbabe#quadzilla#leggings#bootybuilding#gymmotivation#workoutmotivation#workoutroutine#workout@ashleigh

UPPER BOOTY 🍑 ( @fitguru101 )
.
TAG a friend!
.
This workout can easily be done at home, with body weight, resistance bands or weights! 🤗 .
1️⃣Weighted Kneeling Squats 3x20
2️⃣Glute Raise Pulse 4x20 each leg
3️⃣Marching Glute Bridge 3x20
4️⃣Lunge/Leg Raise Hold 3x15 each side .
.
👉 Follow us for more gym tips & tricks @fitguru101
________________________________
#fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #workout #legs #workoutmotivation #workoutvideo #glutes #squats #squatbooty #legday #bootygainz #bootyfordays #leg #legworkout #quads #womanwholift #bossbabe #quadzilla #leggings #bootybuilding #gymmotivation #workoutmotivation #workoutroutine #workout @ashleigh

1,853 34 23 May, 2019
PR’s are so hard to come by these days. So when I get them, I’m going to post them 😝. The psyche game is real when you’re attempting big lifts. I never get myself going unless it’s a big compound movement where I need to muster everything in my body to get the lift. The way I’m doing the V Squat is a Quad dominant move, but believe me, my whole body is working to get the lift. Remember the cues on this one... 1. Knees over your toes.

2. Keep your hips/butt underneath your body.
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#squats #legday #legworkout #squat #quads #bodybuilder #powerlifter #bodybuilding #workout #weightlifting #fitness #gym #motivation #inspiration #powerlifting #gymtime #train #workhard

PR’s are so hard to come by these days. So when I get them, I’m going to post them 😝. The psyche game is real when you’re attempting big lifts. I never get myself going unless it’s a big compound movement where I need to muster everything in my body to get the lift. The way I’m doing the V Squat is a Quad dominant move, but believe me, my whole body is working to get the lift. Remember the cues on this one... 1. Knees over your toes.

2. Keep your hips/butt underneath your body.
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.
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#squats #legday #legworkout #squat #quads #bodybuilder #powerlifter #bodybuilding #workout #weightlifting #fitness #gym #motivation #inspiration #powerlifting #gymtime #train #workhard

1,209 39 20 hours ago
Walking into the weekend like 🥳 #getmeadrink

Walking into the weekend like 🥳 #getmeadrink

177 4 2 hours ago
110kg/242lb for one of my nice snatch singles from today😌
Ever since I’ve been working with @earthfedmuscle I feel so much more energized during my training. I use their Stammpede Pre-Workout and Intraworkout for the perfect combo to keep me feeling ready to attack from start to finish at the gym💪🏼 if you wanna try them out, use my code “Nye10” and let me know what you think! For me, I’ve ditched unhealthy energy drinks and I couldn’t be happier to be fueling my body with clean, no-BS supplements🏋🏼‍♀️

110kg/242lb for one of my nice snatch singles from today😌
Ever since I’ve been working with @earthfedmuscle I feel so much more energized during my training. I use their Stammpede Pre-Workout and Intraworkout for the perfect combo to keep me feeling ready to attack from start to finish at the gym💪🏼 if you wanna try them out, use my code “Nye10” and let me know what you think! For me, I’ve ditched unhealthy energy drinks and I couldn’t be happier to be fueling my body with clean, no-BS supplements🏋🏼‍♀️

2,592 47 14 hours ago
5.22.10 ~ 9 years ago... Back when all of #thequads were together (+ @calhartley11)! Miss these days... know Claire & Aidan are together in Heaven but our hearts ache for them here. We feel you with us, but your absence is so obvious and huge in our day-to-day lives. Please watch over your siblings and families, you two. Your impacts are still felt far and wide. We miss you and we love you so very much, Claire & Aidan. Xoxo 👫

PS ~ For those who don’t know the back story, @stephanie_amber_ & I met many years ago when I had Claire and Lola and she had Aidan and was pregnant with Ty (but knew he was affected also). Though they don’t share the exact genetic diagnosis, their diagnoses are quite similar & they look so much alike, they could pass as siblings. Hence the reason we started calling them “the quads” so many years ago! 
Love you all so much, and I am unbelievably grateful that our kiddos led us to one another because Steph, you have been my saving grace for a very long time. Hate that we both understand these feelings of loss so deeply & that we also struggle with worry/fear as well. Thanks for always knowing what I need to hear & for helping to get me through these last 5 months. I love you. 💞 #quadsforlife 👫👫

5.22.10 ~ 9 years ago... Back when all of #thequads were together (+ @calhartley11 )! Miss these days... know Claire & Aidan are together in Heaven but our hearts ache for them here. We feel you with us, but your absence is so obvious and huge in our day-to-day lives. Please watch over your siblings and families, you two. Your impacts are still felt far and wide. We miss you and we love you so very much, Claire & Aidan. Xoxo 👫

PS ~ For those who don’t know the back story, @stephanie_amber_ & I met many years ago when I had Claire and Lola and she had Aidan and was pregnant with Ty (but knew he was affected also). Though they don’t share the exact genetic diagnosis, their diagnoses are quite similar & they look so much alike, they could pass as siblings. Hence the reason we started calling them “the quads” so many years ago!
Love you all so much, and I am unbelievably grateful that our kiddos led us to one another because Steph, you have been my saving grace for a very long time. Hate that we both understand these feelings of loss so deeply & that we also struggle with worry/fear as well. Thanks for always knowing what I need to hear & for helping to get me through these last 5 months. I love you. 💞 #quadsforlife 👫👫

2,933 52 23 May, 2019