Barbell Romanian Deadlifts! Hands down my fave exercise for hammys! I use so many different variations, Dumbbells, kettle bells, shrug machine, cables, elevated, foot positioning!! The list is endless!!! I always describe this movement like a legally blonde 'bend and snap' you need a nice flat back, tight core, slight bend in the knees and you are poking your bum out and up towards to roof as you come down! These are tricky and I always recommend starting with a lighter weight! Quality reps! Hammy's will be getting a lot of attention this prep! I vlogged this whole workout with a voice over so will post on my YouTube next week
LAST DAY TO SIGN UP! Hit the link in my bio! I may also be having a cheeky sale will announce on my snap chat!
What the Challenge includes
You receive: A Booty Building Training Plan (the techniques I've trialed and use myself)
Customized Meal Plan (to suit you and your goals - you fill out a Questionnaire, and I write you a diet suited just for you) Professional Nutrition Guide A Step by Step Guide on how to use the IIFYM Principles 24/7 support from me and my BBR Team (via email and snapchat) WINNER receives $500 CASH a BBR supplement stack and an 8 week training and nutrition plan!
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Everyone starts somewhere, but you have to start! Less than 3 days to sign up to my build a booty challenge! I've created this challenge after 7 months of trial and error of what worked best to grow my glutes!
Lots of ladies have been asking me what the Challenge includes.
You receive: - A Booty Building Training Plan (the techniques I've trialed and use myself) - Customized Meal Plan (to suit you and your goals - you fill out a Questionnaire, and I write you a diet suited just for you) - Professional Nutrition Guide - A Step by Step Guide on how to use the IIFYM Principles - 24/7 support from me and my BBR Team (via email and snapchat) - WINNER receives $500 CASH + 8 week customized nutrition and training plan + BBR supplement stack!
BRISBANE GIRLS!! FREE @bodiesbyrachel BOOTY SESSION Sunday the 11th of June! If you are interested leave your email below and I will keep you in the loop on what to bring, what time, where etc. @emmadillonwbffpro and I are teaming up with the @musclenationofficial FAM and want to give something back to you girls for all the support! Hoping to hit Sydney and Melbourne too this year -
Wearing @musclenationofficial crop-blue is my fave!
10% OFF + 4 FREE GIFTS
use code RACHEL10
Early 20's.... You have time to fail at love. At your career. At your creative aspirations. At your personal goals. You are still young enough to fall and pick yourself back up, so many more times. So don’t be afraid to take those big, scary risks now, while you still have the time, strength and the determination to start over. If you were never falling short of your own goals, you’d be living your life all wrong. Disappointment – in moderation, means that you believe in bigger things for yourself. And holding that belief in life will take you further than you could possibly imagine. We are our own harshest critics at this point in our lives and it’s more likely than not that your most unattractive quality is the lack of confidence you have in your own appearance. Start believing in yourself a little more right now, so you have to kick yourself a little less aggressively later. Losing touch with your old roommates, hometown friends or loved ones who settled down earlier or later than you did is a natural consequence of growing older. It isn’t solely up to you to keep every friendship you’ve ever had alive!some things fade out naturally, because they should. Because some of the friendships you shared were meant to last a season, not a lifetime, and that’s okay. Comparisons are a great thing if you’re using them to motivate yourself to rise up to someone else’s level of greatness. If, however, you’re only using them to beat yourself down, they are the single greatest waste of your time and energy. You are not your friend or your classmate or your co-worker who just got a raise. You are you. And if you want to rise above the rest, you have to use the skills that are unique to you, rather than pining after what comes naturally to everyone else. Nobody is going to come hand you your dream job or your perfect relationship or your ideal lifestyle because you’ve been obeying the rules so diligently. You have to ask, directly and sometimes incessantly for those things. It’s unfortunate that the adult world works this way, but it does. The sooner you get comfortable asking for things, the sooner you start getting big results. Results other people don’t
94 days until the world titles
Competition: WBFF Worlds 2017
My starting weight is heavier then my last prep in fact an extra 3kg. No it's not just muscle, I've gained some curves too to some that might not seem like a lot of weight, but for me it is. Why because I try to keep a reasonable lean physique all year round. BUT all is good I love a challenge. Whilst in London I had a 4 day diet break where I lowered my protein and upped fats and carbs. I didn't track these four days but relaxed and enjoyed the foods of London! As soon as I returned I started a reset. I've explained this more in my recent vlog going up today! So what are my goals for this prep? #1 goal beat my last years physique and nail my posing. I hope to slowly reverse my calories up before cutting but will see what the coach says! With training I will be changing it up quite a bit. Why is this? I am competing in bikini, bikini is a touch softer and smaller. I have more than enough muscle and probably a little too much on my quads so my goal will be to lean up and keep things tight. So my training will involve a mixture of HIIT and steady state cardio then I will be hitting
Hammys and glutes x 3 a week which will include a lot of sculpting and isolation exercises, staying clear of any movements likely to hit my quads. Two upper body sessions a week which will be focused specifically on shoulders.
I am going to update you guys weekly on my progress as well as vlogging my prep so make sure you've subscribed to my YouTube channel! Rachel Dillon WBFF Pro
My top tips for building that booty
1. Mind to muscle connection whilst training - focus on the muscles, picture them, feel them working.
2. Pre activation. Wake up your glutes. Use those bands ladies!
3. Post work out nutrition. Eat your carbs. Protein, protein, protein.
4. Variety. Lunges and squats aren't everything! Try different exercises!
5. Training the glutes 3 times a week!
Add these exercises to your next glute day!! Workout fuelled by @ehplabs
A few exercises from my @bbrbuildabooty program starting on the 29th of May! 20 spots left to get the discount before it's taken down! Use the code BOOTYBUILDER and get the program for $100!
Wearing @musclenationofficial crop and tights!
10% OFF + 4 FREE GIFTS
use code RACHEL10