Lola Kate (@sadgirlgoesfitgirl)

Half feel like I’m getting somewhere with my training and goals.
Half still feel like a failure and “chubby”
But there are my first booty pics ever and some photos I took a few months ago. Too ones from yesterday.
It’s the slight small tiny differences that count sometimes. Even just that my bums a lil bigger and my thighs a lil smaller or my tummy just that slightly but tighter. It’s the small things you have to count sometimes bc otherwise you’d be unhappy forever. But I don’t know what do you guys thinks can you see and differences?
#tbt #stillhumpdaysomewhere #fitness #health #fitnessjourney #quadsfordays #booty #trainthebooty #yourgirl #thicc #dirtiestmirror #blackundiesmakeanyonefeelbetter

Jihwan Song (@g1songs)

Trying to think more about moving bigger weights safely and smoothly. 😄🏋️️‍♂️🍑
Results: Some of the cleanest 405 Triples this winter!
Train smart! #legday #legdayeveryday #sumodeadlift #deadlift #legsfordays #quadsfordays #quads #glutes
#trainsmart

LuzMinelly (@luzminelly)

So many people along the way, whatever it is you aspire to do, will tell you it can’t be done. But all it takes is hard work and dedication. You dream. You plan. You reach. 🙌🏼🔥
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🍕My Macros, Supplements and Meal Guide are available on my website : LuzMinellyfitness.com
Link is in bio
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#wednesdaywisdom #potd📷 #goalgetter #influencermarketing #wednesdayselfie #fitspirational #fitspired #wcw💗 #fitmumsofig #fitmums #fitmomsofig #fitspire #progresspic #progressnotperfection #progressphoto #gymtherapy #gymselfie #fitnessmom #fitfamfood #fitjourney #lifestylegoals #cpt #goalgetters #workharder #fitmotivation #legdayworkout #legworkout #quadsfordays #legsfordays

Katie Cooper 🌸🌿 (@khcfit)

It wouldn’t be Wednesday without a belfie and quad check in 🍑💁🏼‍♀️ Both of which are on fiyahhh after a 202020 session followed by alternating sets of regular and sumo deadlifts this evening 😅🔥 _____________________________________________________
#edrecovery #strengthfeed #legsfordays #belfie #strongwoman #strongnotskinny #fitisthenewskinny #leggains #legday #glutes #squatbooty #quads #legdayeveryday #girlswholift #thickthighs #liftheavy #girlgains #thisgirlcan #gymlife #fitgirl #humpday #shesquats #squatsfordays #alphalete #shelifts #girlswhosquat #girlswithmuscle #quadsfordays #gymsharkwomen #bulking

Kristian Ingolf Pedersen (@kristianingolf)

Do ass to grass they said. It will be fun they said 🙄 So I did 💪130kg 4 sets of 6-8 reps.
#asstograss #bootybuilding #hoodieon #quadsfordays #underarmour #converse #squat #lightweightbaby #letsgo

Dr. Wesley Wang, PT, DPT (@wesleywang.pt)

Knee Extension Following Surgery
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This doesn’t just apply to surgery but knee extension typically is severely lacking following a knee surgery. As a PT, I always make sure my patients get back 100% FULL knee extension. I see 5-6 month post op patients who come to me from another facility and still don’t have full knee extension. I emphasize knee extension early and often. Studies have shown that not having full knee extension can potentially lead to compensatory motions and cause a second injury.
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Here are a few of my favorite knee extension exercises, particularly for early phase post op patients. I have them hold for 5-10 seconds on every exercise. Repetitions for the quads is very important as they are shut off from the femoral nerve block from surgery. I try to get my patients to do these exercises throughout the entire day.
1️⃣ Terminal Knee Extension (TKE) with strap - I put a rolled up towel under the ankle to allow for more range. She is pulling her foot into dorsiflexion (towards her head), actively contracting her quads and using the other hand to push down into more knee extension. This is my favorite early knee extension exercise as it’s very safe and emphasizes full range.
2️⃣ Standing TKE with resistance - I put her on a wedge to keep her on her toes and emphasize more anterior chain activation.
3️⃣ Prone Knee Push Ups - this is basically a quad contraction in prone, notice her knee lifting off the floor and holding for 5-10 seconds.
4️⃣ Plank - holding a plank requires engagement of the quads and core. @lekhakach

Personal Trainer//Online Coach (@physical_performance)

Sometimes when it comes to hitting some muscles groups it’s good to just go into a workout and do whatever to work it 👌🏽 You don’t always need to into a workout with a plan of what your going to do... sometimes just go in, work on what you want to achieve whether it’s strength or muscle building and hit it hard and proper 👍🏽 But remember to use different tempos, sets, reps, supersets, dropsets... all that!
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Like here I completed my heavy squats and heavy leg press, then here I’m trying to burn the muscle out with some heavy rep work followed by singles and golds to get the blood flow into my quads. -
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#thegymgroup #bloodflow #westfield #sunbury #essex #leggains #surrey #twickenham #putneybridge #londonfashion #kettlebellworkout #howtoloseweight #howtolosefat #legextension #quadsfordays

Nathania (@nathania.maher)

Today's workout was an absolute dud, so this is me yesterday after legs.
I just could not focus at all today.
Saying that, I got in, got the work done and left. The missing part was the switching off from everything else and just zoning in on the workout.
I'm putting this down to disrupted sleep & just general tiredness.
Not every workout is going to be amazing, but every workout is a step closer to reaching your goals.

| R I C K Y | L I N T O T T | (@rickylintott)

Gotcha with the 👌

When you're on a @neil_currey plan, obviously leg days are going to be tough. 86 days out! Let's get it 💪 @2brospro_events

Katie (@k.fitness413)

Heavy leg day and starting to go up a bit in weight 🏋🏻‍♀️ •4 sets of box squats •Superset 1: 3x8 leg curls // 3x20 lunges •Superset 2: 3x30 Sumo Squats cable walks // 3x12 Elevated cable squats
•Ended with a kettlebell squat and deadlift burnout
#heavylegday #thighsburning #legday #squats #goals #fitchick #chickswholift #glutesworkout #strongnotskinny #fitnesslife #makeithappen #habits #workhard #noexcuses #fitwomen #womenwithmuscle #glutesandhammies #quadsfordays #bootywork #personaltrainer #earlymornings

Anna McCormick (@halpin.anna)

After 6 weeks of a base conditioning programme offered @crossfit_belfast these were my improvements for an 18min assault air bike sprint and a 5km row. Happy to see the changes, for sure the bike has become easier after those 40min steady state sessions of pure character building!! I was able to double the distance on the bike in the same amount of time, though would have liked to see the calories higher!! And 3 mins off my first attempt at the 5km row for time 😁 Happy out and excited to see what’s next 💪🏼 #crossfit #hardworkpaysoff #assualtairbikeintervals #quadsfordays

Jamie Wheeler (@janeenee21)

Wednesday confession....I have always struggled with the size of my quads. Growing up with legs that were VERY DIFFERENT than the majority of my friends made me self conscious!! Patterned pants would NEVER have happened! Gingham would turn into a checker board and that just isn’t cute! Or so I thought....I am learning to embrace the power that exists in the size of my legs, the strength and grace in my movement because of them and the connection I feel to my AMAZING dad who gave me these legs!! Here’s looking at you dad!! Learning to love them more one pedal stroke at a time! #loveyourself #embrace #quadsfordays

T Ray (@raybones17)

What yo mamma tell you bout leaving the house without eating?! DON’T DO IT!! Let us cook for you so you don’t have to worry about cooking, your body will thank you! New menu is out, don’t miss out on another great week!!
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Esquire Meals....check it out:
www.esquiremeals.com
info@esquiremeals.com

#10orunder #leanliferevolution #Smash31 #LLR #Snoexcuses #noregrets #fitness #healthisyourgreatestwealth #goalcrusher #getinshape #weightloss #calorieburn #fat2fit #physique #mindsetiseverything #Baltimore #DMV #FueledbyEsquireMeals #quadsfordays #youonlygetonelife #fearthebeard #MealPrep #Nutrition #GymRats #HealthyLiving #HealthyMeals#MealPlans #Baltimore #DMV #DC#BlackMenRun
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