tlsmith.13 posted a contributi | Video published by Author T.L. Smith - Villains🤭

Day one! Done ✅ #tlsmith

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Ooops… #tlsmith #darkromance #onthisday

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A woman in black athletic wear takes a mirror selfie in a gym, showcasing her physique. The image is titled 'FULL GLUTE DAY' and suggests sharing the workout with a gym partner.

A woman performs an active quad stretch in a gym, kneeling on one leg and pulling her foot towards her glutes. The text indicates this is an 'ACTIVE STRETCH'.

A woman performs banded kickbacks in a gym, wearing a resistance band around her thighs. The text specifies 'GLUTE ACTIVATION 3x10 - banded kick backs'.

GLUTE GROWING GLUTE DAY

1. Active Stretch 2. Glute activation: -3x10 banded kick backs 3. B-stance hip thrust -5x12 each leg 4. Reverse lunge on smith machine -4x12 each leg 4. single leg hack squat -4x12 each leg 5. B-stance RDL -4x12 each leg Send to your gym partner to try on your next glute day 🤍 #lemo

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Meet… #cliterature #tlsmith Book - Cunning Vows #darkromancebooks #cliteratureread #onthisday

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SMITH MACHINE *SHY GIRL WORKOUT* GLUTE FOCUSED

This GLUTE FOCUSED all Smith machine workout will have you walking funny to your very CORE 🥵 Let’s grow those dump trucks until (like my sister likes to say) you need a damn CDL license to drive. Only vibes we’re accepting in 2024. Everything done on 1 machine so grab a smith machine (remem

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De-Funk yourself 🫧🥂✨

we are finally getting into spring and warmer weather but the seasonal funks/blues can still get to you!! Here are my fav ways to DE-FUNK myself ✨🫧 1. Clean up your space!! A clean room is a clear mind!! I can not function or feel motivated with a messy space, cleaning up your living area will

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Wonder…. #tlsmith #cliterature Book - Chained Hands #darkromancereads #darkromancebooks #onthisday

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Yes!! #tlsmith #cliterature Book - Chained Hands #darkromancebooks #alphabookboyfriend #onthisday

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A woman in black workout attire stands in front of a Smith machine in a gym, with text overlay "Smith Machine Leg Day" indicating the focus of the workout.

A woman performs an elevated narrow stance squat using a Smith machine, with her heels on a plate, demonstrating the exercise for 3 sets of 12 repetitions.

A woman performs step-ups using a red gym bench within a Smith machine, focusing on the exercise technique for 3 sets of 10 repetitions.

Smith Machine Only Leg Day

If you want to do a leg day in one section of the weight room, head to the smith machine! You can get a complete workout done here and it will BURN.... Start with narrow stance elevated squats by grabbing a plate and putting it under your heels. Use moderate to heavy weight on these. Then grab a be

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Day one! Done ✅ #tlsmith

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A person performs a back squat using a Smith machine, with the bar across their shoulders, demonstrating the lower phase of the exercise for glute growth. The text overlay indicates 'Back Squat 3x10'.

A person performs an alternating reverse lunge in a Smith machine, with the bar on their shoulders, in the lowered position. The text overlay identifies this as 'Alternating Reverse Lunge 4x10'.

A person performs an elevated Romanian Deadlift (RDL) using a Smith machine, standing on a platform and bending at the hips to lower the bar. The text overlay states 'RDL 3x12'.

5 Smith Machine Exercises for Glute Growth🍑

- Back Squat: Setup: Position yourself under the Smith machine bar, placing it across your shoulders. Stand with feet shoulder-width apart. Execution: Lower into a squat by bending your knees and hips, keeping your back straight and chest up. Descend until thighs are parallel to the ground, t

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A woman sits on artificial turf in a gym, preparing a barbell with a pad for a leg day workout. The image highlights a 'Barbell/Smith Machine Only Leg Day' routine.

A woman performs hip thrusts with a barbell loaded with weights, resting her upper back on a bench. The text indicates 'Hip Thrusts 1 warm up set then 3x6-8 working sets'.

A woman performs elevated goblet squats using a Smith machine, with the barbell on her shoulders and standing on an elevated platform. The text specifies '3 sets of 6-8 reps'.

Barbell/Smith Machine only LEG DAY

This is a very simple/very efficient leg day for my girls that’s don’t want to be going all over the gym trying to find open machines. All of these can be done with a barbell or on the smith machine! 1. Hip thrusts | 3 sets of 6-8 reps - you can also do these on the smith machine! 2. Elevate

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Oh he did…. #tlsmith #cliterature Book - Cunning Vows #mafiaromancebooks #darkromancebooks #onthisday

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A woman in workout attire takes a mirror selfie in a gym locker room. Text overlay reads "LEG DAY Smith machine only!" with a pink kiss mark graphic.

Two images show a woman performing sumo squats using a Smith machine. The left image shows her in a deep squat, and the right shows her standing. Text indicates "sumo squat 4x8-10".

Two images show a woman performing Romanian Deadlifts with a Smith machine and a resistance band. The left image shows her bent over, and the right shows her standing. Text indicates "Romanian Deadlift 4x10-12".

Shy girl leg day! Smith machine only!

Shy girl or not, this workout is a must! I was working out at a new gym and felt very shy and had a bit of gymidation so I spotted a smith machine and stayed there for my whole workout! The exercises hit exactly how I needed them to and the pump was giving! 1) Sumo Squat: 4 sets of 8-10 reps

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GTL ALL DAY

legs workouts i love at the gym. repeat 3x 25 reps each exercise i only do legs maybe 2x a week. always remember your water!!!!💦 #transform #lemon8challenge

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❗ANY TLC FANS IN THE HOUSE❗

Today we remember Lisa "Left Eye" Lopes as it officially marks 24 years since her passing back in 2002. May she continue to rest in peace 🙏🏻🕊️♥️✨. What's your favorite TLC or solo song? Let me know down below 🥰. Remember to keep comments positive 😊❤. ❤👑🔥✨🕊 #lefteye #tlcfo

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Cover them… #tlsmith #cliterature Book - Moments of Malevolence #darkromancebooks #cliteratureread #onthisday

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Why…. #tlsmith #cliterature Book - Lethal Vows #darkromancereads #onthisday

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He did that… #tlsmith #cliterature Book - Chained Hands #darkromancebooks #mafiaromancebooks #onthisday

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Don’t …. #tlsmith #cliterature Book - Moments of Mayhem #mafiaromancebooks #darkromancebooks #onthisday

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Answer! #tlsmith #darkromance Book - Moments of Malevolence #darkromancereads #darkromancerecs #onthisday

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Any day, any time ☺️ #tlsmith #cliterature #darkromancebooks @Kia Carrington-Russell

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TLC you know you wrong lol

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Meet…. #tlsmith #cliterature Book - Reckless Hands #darkromancereads #darkromancebooks #onthisday

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Well…. #tlsmith #cliterature Book - Lethal Vows #mafiaromancebooks #darkromancebooks #onthisday

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Three smiling women in bikinis are framed by a heart-shaped sand cutout against a blue sky, with "january recap" text.

A flat lay displays a new collection of gold and pearl-beaded jewelry, including necklaces, bracelets, and earrings, on a white surface.

A person's "outfit of the day" is shown from above, featuring a black top, white tiered skirt, black flats, and a brown shoulder bag with a bear charm.

january tl;dr ࣪⊹𐙚

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Glute Focused Leg Day: Smith Machine Only 🔥

My go to smith machine glute workout❤️‍🔥 1. Kas Glute Bridges: 4 sets X 7,7,7 - 7 bridges to - 7 second hold - 7 pulses 2. B-stance RDL's: 4 sets x 8-12 reps 3. Elevated Reverse Lunges: 4 sets x 10-12 reps 4. Squats: 4 sets x 12 reps 5. Glute Focused Step Ups: 4 sets x 10-12 reps

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Gave my LOCS some TLC today 💚💚💚

#locgirly #locd #locdnloaded #locdgirl #locdngirlies

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TL-sea

take a few seconds to enjoy Gods creation #obx #outerbanks #nc #northcarolina #travel

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#onthisday #tlsmith Book - Momennts of Madness #cliteratureromance #darkromancebooks #mafiaromancebooks

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