as a girly who’s been working to grow her quads, these exercises are staples in my gym routine! when trying to bias the quads, we want to make sure we’re prioritizing movements with knee flexion! #lemon8partner #quads #quadmommy #legworkout #squat

when my coach gave me this new split, i was so excited and nervous at the same time 😭 ive never done more than 3 leg days a week, so i wasn’t sure how id feel! i’m about 2 weeks in and i can say that i do love getting to train legs so often (it’s my fav), but prioritizing recovery with a split l

a killer quad and hamstring focused superset to add to your next leg day 🤌🏻 quad superset: - bulgarian split squats - single leg leg extension hamstring superset: - single leg lying hamstring curl - single leg rdl #lemon8partner #legworkouts #legexercises #superset #legday

my favorite glute and hamstring focused workout that i have programmed! the focus here is time under tempo & mind muscle connection with the glutes! i also did seated hamstring curls and a glute bias leg press, which aren’t shown! #lemon8partner #glutesandhammies #growglutes #glute

if you want the illusion of a smaller waist, don’t skip your back workouts! when we grow our backs (especially our lats) it can give you that hourglass shape! exercises not shown: single arm row inverted row #lemon8partner #backworkout #upperbodyworkout #hourglassworkout #summerbo

my new program has been superset based, and normally i’m not a huge fan of these because i go to the gym when it’s the busiest. but supersets can be a great way to switch things up in your programming! *the final superset not shown is a leg extensions superset with glute focused hyperextensions

what i eat in a day during my mini cut! i like to keep it basic & focus on getting in whole foods 🫶🏻 supps are from evogen nutrition (code kiri to save $) #lemon8partner #musclegrowthfoods #whatieat #gymgirlfoodroutine #mealprep

my two current fav squat variations to hit the quads! remember, when you’re trying to bias the quads, we want to be in a more upright position and emphasize knee flexion. in squat & lunge variations, i like to imagine “moving like an elevator!” #lemon8partner #legprogress #quads #

when structuring my leg workouts, i aim for 3-6 exercises. with glutes specifically, i make sure to include a few exercises where the glutes are out under the most tension in both the shortened and lengthened positions! an example might look like: hip thrusts (shortened) bulgarian split squa

one of my staple glute an hamstring workouts 🧡✨🫧🎧🫶🏻 the exercises i did: seated hamstring curls hip thrusts belt squats glute focused hyperextensions cable glute medius kickbacks adductions lying hamstring curls #lemon8partner #glutesandhamstrings #gluteworkout #glutesa

the supps i always have with me for before and during my workouts! pre workout: 5g creatine 5g glutamine 1 scoop pre workout (stim free!) during my workout i sip on my BCAA’s! #lemon8partner #creatine #supplements #gymmotivation #whatieatinaday

my nightly routine when it comes to hitting the gym 🤍 tonight was glute, hamstring, and adductor focused! #lemon8partner #gymmorningroutine #gymroutine #grwm #gluteworkout

a little restock on a few of the essentials! protein: chicken breast lean ground beef sirloin steak farilife milk fruit: berries & bananas (not shown) chai tea and almond milk whipped cream for when i don’t want coffee almonds & almond butter for some fats! #lemon8

RDL’s are a staple in my glute and hamstring routine! my two favorite favorite variations are with dumbbells and on the belt squat machine. if you have a belt squat at your gym and haven’t tried these, i highly recommend! #lemon8partner #rdl #gluteworkout #gluteexercises #glutesand

one of my favorite quick & effective workouts to grow your quads and calves. make sure to do this workout for a couple weeks & work on trying to progressively overload the movements! i also did standing calf raises at the end to really hit the calves! #lemon8partner #lowerbodyfoc

if you’re wondering how to target more of your quads or glutes during bulgarians, here are a few key differences between the two! my favorite cues between the two are moving like an elevator vs an escalator. with quad bias bulgarians, think of moving more straight up and down like how an elevato

simple & effective back and shoulder workout. make sure you stick to progressively overloading these movements to see progress! only exercise not shown is db shoulder press, which i did 4x8-10 of after the lat pull downs! #lemon8partner #shoulders #sculpting #gymworkout #workouti

romain deadlifts are a staple for building glutes and hamstrings, but are you feeling them in your back? here are a few tips to keep on mind 🫶🏻 #lemon8partner #rdlform #rdlformtips #deadlifts #exerciseformtips

i started my fitness journey with the goal of growing my glutes now that i’ve taken the step into the competitive body building world, it’s even more important that i grow them! make sure you pick exercises that target the glutes & that work for YOU. you and i may have different favorite

there’s a fine line in your fitness journey between training hard and doing too much. there are many signs to lookout for when wondering if you may be overtraining. make sure you take your rest days, get your sleep, and prioritize your food and water intake! #lemon8partner #trainingtips