🔥 Katie – Quads & Hamstrings Day (Powerhouse Gym) 🔥 Leg Press — 360 lbs × 10 ⇄ Jump Squats — 15 reps Leg Press (Quad Focus) — 270 lbs × 10 ⇄ Bodyweight Step-Ups — 10 each leg Smith Machine Sumo Squats — 75 lbs × 15 (Glutes hamstrings inner quad engagement) Leg Extensions — 45 lbs × 15 (2-sec pause) (Quad isolation with full squeeze) Katie pushed HEAVY today — quad loading, hamstring power, explosive supersets. This is how you build real lower-body strength. Consistency intensity = results. If
🔥 Katie – Quads & Hamstrings Day (Powerhouse Gym) 🔥 Leg Press — …
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Mini squats! Hard to see with my black pants against the table. But those movements are all me. | Metamorphosis of Katie
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Squats are my weakness but we’re getting there and confidence plays a big role! You’ve got to back yourself 🙌🏻 #squatfail #squattips #gymgirls #fakebody #gymrat
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Happy baby, deep squats, and child’s pose can’t give you as much targeted expansion into the back of the pelvic floor as a position like this one. Here’s why: ❇️ The degree of hip flexion matters. Hips maximally flexed drive more external rotation or open inlet position of the pelvis which actually shortens the posterior pelvic floor. 90 degrees of hip flexion biases more internal rotation of the pelvis allowing for inlet closing or posterior rotation of the innominate. ❇️ The bench acts as a co
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