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๐Ÿ‹๐Ÿฝโ€โ™€๏ธQUADS vs. GLUTES๐Ÿ‘ โ €โ € ๐Ÿ‘ฏโ€โ™€๏ธTAG a friend who needs to see this! โ € Feeling โ€œglutesโ€ exercises in your quads?๐Ÿ”ฅ Feeling โ€œquadsโ€ exercises in your glutes?๐Ÿ‘ Not sure where youโ€™re supposed to be feeling anything?๐Ÿง I got you! โ € Bringing back education to your feed one post at a time! This was supposed to be up yesterday for Teach it Tuesday, but better late than never๐Ÿ’• โ € Letโ€™s talk quads v. glutes!๐Ÿ‘๐Ÿฝ A slight shift in body position/load placement can drastically change which muscles are most engaged in an exercise & imma show you how!โšก๏ธ๐Ÿ˜œ โ €โ € ๐Ÿ“SAVE for #quads vs. glutes form! ๐Ÿ‘ฏโ€โ™€๏ธTAG a friend who needs to see this! โœ–๏ธSwipe = each individual exercise ๐Ÿ‹๐Ÿฝโ€โ™€๏ธDiagram = target muscle groups โ €โ €โ € ๐Ÿ”ฅALL DETAILS BELOW๐Ÿ”ฅ โ€” 1๏ธโƒฃ ๐—”๐—Ÿ๐—Ÿ ๐—™๐—ข๐—จ๐—ฅ๐—ฆ ๐—ฉ๐—”๐—ฅ๐—œ๐—”๐—ง๐—œ๐—ข๐—ก๐—ฆ โ €๐Ÿ”ฅ๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—ค๐˜‚๐—ฎ๐—ฑ๐˜€: ๐˜‰๐˜ฆ๐˜ข๐˜ณ ๐˜—๐˜ญ๐˜ข๐˜ฏ๐˜ฌ ๐˜š๐˜ฒ๐˜ถ๐˜ข๐˜ต โ €โ €โ €โœฆ Quads help push hips up & stabilize plank โ €๐Ÿ‘๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—š๐—น๐˜‚๐˜๐—ฒ๐˜€: ๐˜›๐˜ข๐˜ฃ๐˜ญ๐˜ฆ๐˜ต๐˜ฐ๐˜ฑ ๐˜Ž๐˜ญ๐˜ถ๐˜ต๐˜ฆ ๐˜‰๐˜ณ๐˜ช๐˜ฅ๐˜จ๐˜ฆ โ €โ €โ €โœฆ Glutes tuck under & hold body up โ €โ € 2๏ธโƒฃ ๐—ฆ๐—ค๐—จ๐—”๐—ง ๐—ฉ๐—”๐—ฅ๐—œ๐—”๐—ง๐—œ๐—ข๐—ก๐—ฆ โ €๐Ÿ”ฅ๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—ค๐˜‚๐—ฎ๐—ฑ๐˜€: ๐˜Ž๐˜ฐ๐˜ฃ๐˜ญ๐˜ฆ๐˜ต ๐˜š๐˜ฒ๐˜ถ๐˜ข๐˜ต โ €โ €โ €โœฆ Narrower stance and front-loaded โ €๐Ÿ‘๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—š๐—น๐˜‚๐˜๐—ฒ๐˜€: ๐˜š๐˜ถ๐˜ฎ๐˜ฐ ๐˜š๐˜ฒ๐˜ถ๐˜ข๐˜ต โ €โ €โ €โœฆ Wider stance, toes out, & bottom-loaded โ €โ € 3๏ธโƒฃ ๐—ฆ๐—ง๐—˜๐—ฃ ๐—จ๐—ฃ ๐—ฉ๐—”๐—ฅ๐—œ๐—”๐—ง๐—œ๐—ข๐—ก๐—ฆ โ €๐Ÿ”ฅ๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—ค๐˜‚๐—ฎ๐—ฑ๐˜€: ๐˜•๐˜ข๐˜ณ๐˜ณ๐˜ฐ๐˜ธ ๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜œ๐˜ฑ โ €โ €โ €โœฆ Narrower stance & more upright torso โ €๐Ÿ‘๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—š๐—น๐˜‚๐˜๐—ฒ๐˜€: ๐˜ž๐˜ช๐˜ฅ๐˜ฆ ๐˜š๐˜ต๐˜ฆ๐˜ฑ ๐˜œ๐˜ฑ โ €โ €โ €โœฆ Wider stance & slight torso lean โ € 4๏ธโƒฃ ๐—Ÿ๐—จ๐—ก๐—š๐—˜ ๐—ฉ๐—”๐—ฅ๐—œ๐—”๐—ง๐—œ๐—ข๐—ก๐—ฆ โ €๐Ÿ”ฅ๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—ค๐˜‚๐—ฎ๐—ฑ๐˜€: ๐˜š๐˜ฑ๐˜ญ๐˜ช๐˜ต ๐˜“๐˜ถ๐˜ฏ๐˜จ๐˜ฆ โ €โ €โ €โœฆ Narrow stance & more upright torso โ €๐Ÿ‘๐—ง๐—ฎ๐—ฟ๐—ด๐—ฒ๐˜ ๐—š๐—น๐˜‚๐˜๐—ฒ๐˜€: ๐˜Š๐˜ถ๐˜ณ๐˜ต๐˜ด๐˜ฆ๐˜บ ๐˜“๐˜ถ๐˜ฏ๐˜จ๐˜ฆ โ €โ €โ €โœฆ Leg crosses behind & slight torso lean โ € ๐Ÿ”บFor a full leg workout: try 3-4 sets of 12-15 reps for each exercise! โ€” Questions? Drop em below!โœจ Let me know if this was helpful & what video you want to see next!โ˜บ๏ธ๐Ÿ’• โ €โ€จSee you tomorrow for THICC THURSDAY๐Ÿ‘ - ๐ŸŽงStupid - Tate McRae By @alittletaeste
๐Ÿ’ซ Fix Your Posture . . . ๐Ÿ”น If you are suffering from stiffness in your thoracic spine, then you will find attaining good posture, overhead weight lifting, and overall athletic performance more challenging. This can be an obstacle to overcome that many people arenโ€™t even aware that is causing limitations. . ๐Ÿ”ธ The thoracic spinal segments are susceptible to stiffness when not mobilized regularly through range of motion or stretching exercises. This places a higher demand and subsequent undo stress on other parts of your spine as well as your shoulder joints. . ๐Ÿ”น Slumped posture is characterized by excessive thoracic flexion and chest tightness. A nice place to start to reverse poor posture is with improving thoracic extension and to stretch the anterior (front) musculature. This will improve your overall freedom of movement needed to meet your goals.๐Ÿ‘† SEE ABOVE for 2 excellent posture mobility exercises! . 1๏ธโƒฃ Seated T-Spine Extension 2๏ธโƒฃ Quadruped T-Spine Extension . โค๏ธ Like, ๐ŸŽฏ Tag, and ๐Ÿ“จ Share with those that could benefit from these mobility exercises! . . Great post by @dr.jack.dockery . . #back . . #ptvitals #posturecorrection #posture #postureexercises #posturecorrector #posturematters #backpain #backache #neckpain #lowbackpain #spinehealth #badposture #poorposture #deskexercises #ergonomics #thoracicmobility #mobility #mobilitydrills #shoulderpain #stretch #chronicpain #spinemobility #healthylifestyle #healthandwellness #healthandfitness #physicaltherapy #yogalife #back