Maram AlSebai CPT

Each move offers a unique type of resistance to your abs/core muscles 💥

You will never know until you try them!

Save for later ✅

1. Single arm loaded sit ups.
2. Arms loaded overhead in a leg moving dead bug position.
3. Hollow body hold chest presses.
4. Knee tucks to sides.

👉🏻Tip: Don't allow your back to arch, so press your naval against the floor to train your core to load properly while protecting your back...

#جيم #رياضة #قوة

Legs workout with selected glutes/hammies focused exercises 🔥🔻

1. Barbel Hip Thrusts 10 reps w/ Isometric pause for 3 sets.
👉🏻glutes, hammies.

2. Dumbbell step ups w/ knee drive 10-12 reps for 3 sets.
👉🏻glutes, hammies, quads.

3. Stiff leg deadlift 8 reps for 2 sets.
👉🏻 hammies, glutes.

4. Plate standing leg abduction,12 reps for 2 sets.
👉🏻abductors (glutes medius, minimus and TFL)
💥The standing hip abduction targets the hip abductor muscles, which are located on the outside of the hips. This exercise helps promote strength and stability in the hip muscles when walking or running💥

Enjoy the burn ❤️‍🔥

#جيم #رياضة #قوة

Selective pull exercises from my latest back day training 💪🏻🔻

👉🏻🔥Chest supported dumbbell rows* 8-10 reps 3 sets. (17.5 kgs each)

*Provide stability to be able to isolate and hit different back muscles in a seamless and low-skill means.

👉🏻🔥Barbel back rows 10-12 reps 4 sets (40 kgs)

💪🏻💥Biceps curls** 8-10 reps 3 sets. (10 kgs each)

**Keep your core tight to limit momentum and excessive loading on the back.

💪🏻💥Wrist curls*** 12-15 reps 3 sets. (10 kg)

***Higher repetitions are advisable.

#جيم #رياضة #قوة

Grab some heavy dumbbells and add these European named exercises😁 in your next leg day 🔻

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1. Romanian Deadlift 30 kgs each for 8-10 reps
2. Bulgarian Split Squat 17.5 kgs each 4-6 reps.
3. Knee side Plank leg abduction (toe stabs) 20 reps.

Enjoy the gains 🙌🏻

#جيم #رياضة #قوة