A VERDADEIRA POCAHONTAS FITNESS NA VIDA REAL (Mariza Villareal)
Channel: MUSCLECHESS
Date: 2018-10-27

① https://goo.gl/PvoSQo
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③ Fonte: @mariza_villarreal

Today was legs and glutes 💥
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👉🏽Single Leg Deadlift - Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
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👉🏽Kettle Bell Squats - Grab the handle of the kettlebell with both hands in an overhand grip and hold it in front of your chest. Stand tall with the feet about shoulder-width apart and toes pointed outward. Descend down into a squat position until the crease of your hip drops below the knee and thighs are parallel with the floor.
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👉🏽Box Squats - The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
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👉🏽Barbell Bridges HEAVY - Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
🤔Try these 5 exercises in a circuit, move exercise to exercise with no breaks. I do high reps low weight, aim for 25 reps and go through the circuit 4-5 times. 🍑
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🔑Cable Squats, attach the cable to the working leg or the leg that is in motion. This will be the leg opposite from the cable. Attach the the cable to your leg cuffs (I purchased mine on amazon) and pull the leg out and go into a squat. You’ll feel this in your outer thigh and booty. 
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🔑 Cable crane lunge- This is called a crane lunge because the working leg will come up to your belly button giving your core a bit of a workout along with legs. Attach the cable to the working leg and start in a lunge as you pull your leg up your using your quads and core to move the weight. For this I used 20lbs but I could have gone heavier, balance will be an issue in the beginning. 
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🔑 Weighted Fire Hydrants -get on all fours and place the weight in the crease of your leg behind your knee. Lift your leg in a side motion and go for 25 each leg. Choose a weight that is not too heavy but also not too light. 
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🔑 Glute Leg Kickbacks- Staying in the same position as above your going to kick your leg back now. You won’t be able to lift your foot too high of you’ll find the weight rolls on your thigh. Focus on the squeeze for this exercise. 
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🔑 Bridge on a Medicine ball-lie on your back, put your feet on the medicine ball and lift your booty in a bridge pushing from your heels. 
 
★ Valeu pela força! Inscreva-se e ATIVE as notificações, por gentileza! https://goo.gl/PvoSQo
Obrigado :) 

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