missemmatroupe missemmatroupe

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EMMA  23 | Canada naturally healing and building booties πŸ‹πŸΌβ€β™€οΈ PT 🌸 Holistic Nutritionist (CNP) β€Ή Intermittent Fasting Breakdown 🎬

Happiest in nature 🌀

Filming some YouTube videos this week! How to improve hip mobility and my holistic morning routine are some of the topics I have planned.
Let moi know if there's any other topics you'd like to see πŸ€—πŸ’•

GLUTE + CORE WORKOUT❕
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Save to build the booty and tone the tummy πŸ’•πŸ‘πŸΌ Finally back home after travelling for a month! I kept it light and did some of my favourites to hit the core and glutes (tried to avoid being overly sore but that's exactly what this workout did πŸ˜‚)
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Take into consideration is that your core is being used in every exercise you preform. Even during squats, deadlifts and full body exercises your core is the centre powerhouse muscle being worked and engaged!
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I always take a few seconds before any exercise to brace my core for preparation! Try to lightly push your core muscles with your fingers before each exercise - this helps you feel and keep connected with the engagement during the exercise.
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1️⃣ 5 reps Deadlift to Overhead Squat 5 reps Overhead Squat
(have one arm extended and one overhead to help engage the core and keep your posture upright)
2️⃣ Glute Bridge with Knee Lift 15 reps each leg (squeeze your core as you bring your knee in)
3️⃣ Walkouts 15 reps
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1️⃣ Heels Elevated Deadlift 15 reps
2️⃣ Front Pause Squat 10 reps (take a deep breath and squeeze your core during the pause)
3️⃣ Plank 1 minute
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Repeat each circuit 3 times and be prepared to feel dat core fire up πŸ’πŸΌβ€β™€οΈ

Pitstop lunch in a treehouse 🌲

Kayaked to a beach named after my favourite thing in the world.. 🍫 chocolate

finds an empty road, proceeds to stand in the middle πŸ€ͺ
Happy Sunday ya'll πŸ–€

apple or peach? πŸŽπŸ‘
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I'll pick someone who comments to win the Miss Emma Fit Guide! love y'all

Missing the gym so here's one of my FAV workouts for booty building!
hit that save for your next pump πŸ’•
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NO joke it hits the glutes every single time I find myself a sweaty mess afterwards πŸ˜… start wth 2-3 sets of glute activation and superset each exercise.
❕ I have voice over glute activation videos on my YouTube page for those who need that extra push πŸ‘πŸΌ
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SUPERSET:
1️⃣ single leg press, 10 reps each leg
(when sitting angled keep the weight light to protect your joints, push from your glute rather than the knee)
2️⃣ sumo deadlift, 8 reps
3️⃣ wide stance cable squat, 15 reps
Push for 4 sets!

Brought the booty to salty πŸ‘ happy birthday Canada! πŸ‡¨πŸ‡¦
#canadaday

Good morning Vancouver πŸ’•

I couldn't tell you why challenges like this make me so happy. all about that mobility life and I LOVE IT πŸ˜›
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This a really good movement to test your glute strength without any weight or assistance from a machine!
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πŸ‘ Notice how the rotation of my foot helps get me down to the ground but my glute is doing most of the work coming up.
Having strong glutes is going to be necessary to get your booty off the ground.
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πŸ™†πŸΌβ€β™€οΈ If you have limited range of motion try working on hip mobility + leg flexibility (mobility is of the joint and flexibility is of the muscle) before advancing to this stage. You can hold onto a bar or a friends hand for support at first.
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πŸ’• ps. avoid this if you have hip and knee instability or a previous injury, STAY SAFE frands
pps. leggings are @ryderwear

like a 🐝

Upper body attack! here's one of my favourite back workouts to date cause it burns oh so good 😍

I REALLY want you to TRY this If you struggle to feel the connection in your back ‼️ a dropset basically works the muscles to the point of fatigue and by incorporating more repetitions you'll engage more muscle fibres throughout the back.

complete 10 repetitions, drop the weight down 10 lbs and preform another 8-10 reps at a more intense speed. repeat this circuit 3 times πŸ‘πŸΌ
◽️ Underhand bent over row
◽️ Cable face pull
β–ͺ️ Single arm seated row 12 reps each arm (no drop set)

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