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I recently posted my leg strengthening routine on my story and I surprisingly had over a dozen requests to share the details so I figured I'd get a bit descriptive on my current regimen.

1. I do 3-5 minutes of hip CARs and then movement prep working mostly from a squat position, making sure I stimulate the entire lower body including lots of emphasis on the LPHC (to adequately prep for heavy squats/deads).
2. I will squat the bar for 12-15 reps just enough to get the blood flowing and to warm up tendons and muscles for a heavier load
3. 1 set of Squats for 5 rep cadence (5 seconds down, 5 seconds up). 8-12 total reps for 80-120 seconds of total time under tension.
4. 1 set of Deadlifts for 5 rep cadence (5 seconds down, 5 seconds up). 8-12 total reps for 80-120 seconds of total time under tension. (Side note- The slow rep cadence accomplishes many things, most importantly for me- significantly minimizes any injury considering the slow pace and secondly really maximizes strength. And yes you read that right 1 set to failure)
5. 3 sets of step up lunges at 12 reps each leg to really engage unilateral work because it has a high carryover into daily functions and athletic performance.
6. I made this T-bar which is essentially a kettle bell that you can adjust the weight. I do 75 reps of 75# for a little bit of HST to finish my leg day.
7. A recent trick I found is that doing 3-5 minutes of jump rope significantly delays DOMS (muscle soreness) so I added that in recently as well.

For me what’s best about this workout is that it takes about 30 minutes so no need for a 2 hour gym session. I currently do this routine every 4 days. #legday #hips #squats #deadlifts #weightlifting #hamstrings #quads

SerΓ‘s feliz, Me dijo la vida . πŸ’£πŸ”›πŸ’ͺ🏾 #vegas #lasvegas #lasvegasfitness #fitnessmotivation #fitnessmodel #mexicanmodel

It's always great having @trumartinh out to teach with us; the other night's Tru Hot Shakti Pilates was awesome!
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Repost @jamieangeline
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#fitfam #wehavefun #niyamasol Had so much fun tonight with these darlings! Special class- Tru Hot Shakti Pilates led by the one and only Martin Hinton @trumartinh πŸ™‡πŸΌβ€β™€οΈπŸ™πŸΌπŸ•‰
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#trufusion #findyouredge #trutribe #sweatincluded #trufusionsummerlin #trufamily #trufusionfamily #downtownsummerlin #dtsummerlin
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#vegasyoga #lasvegasyoga #vegasfit #vegasfitfam #vegasfitness #lasvegasfitness #yogalasvegas #yogalv #702yoga #yogalife #vegasstyle #vegaseats #vegasliving #lasvegaslife #lasvegasmodel #lasvegasmodels #sincitynutrition #lvlife

One bad meal can hurt you and will set you back so much time & energy that it’s just not worth it! Stick to your diet and get those GAINZ! πŸ’ͺ🏼 GET HYPHY πŸ’ͺ🏼πŸ”₯ @kalimuscle

Happy #Thanksgiving to all of you today! We are so grateful for every single one of you πŸ’™

Thanksgiving Throwdown 2017
Nothing but fun and good times
Great workout, great challenges and battlesπŸ’―
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Winners from the challenges and freestyle battle
@barrzzan overall rep challenge (a class)
@kidrainen_ overall rep challenge (b class)
Red Freeman squats and deadhang (b class)
@mvhandstands (freestyle battle)
@mateo.lluis deadhang (a class)
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#barstarzz #lvbarstarzz #barlife #barfit #calisthenics #calisthenicmovement #eosfitness #lvac #planetfitness #24hourfitness #lasvegas #dtlv #northlasvegas #eastlasvegas #hendersonnv #clarkcountynv #vegasfit #vegasfitfam #vegaslocals #lasvegasfitness #vegasseven #vegasbaby #lasvegassun #lasvegasweekly #vegasculture #unlv #lasvegasgyms #lasvegasgym #universalfitness #vegasstrong

If I ever doubt how strong I am, I just need to remind myself that I last November, survived 12 weeks of strict competition prep with no donuts😌 If I did it back then, I can definitely make it through this year with a smile! Here’s to never forgetting how strong we are! ;)

MOST RECENT

You only get out what you put in. #reggpfitness #flexfriday

Thanksgiving Throwdown 2017
Nothing but fun and good times
Great workout, great challenges and battlesπŸ’―
β€’
Winners from the challenges and freestyle battle
@barrzzan overall rep challenge (a class)
@kidrainen_ overall rep challenge (b class)
Red Freeman squats and deadhang (b class)
@mvhandstands (freestyle battle)
@mateo.lluis deadhang (a class)
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#barstarzz #lvbarstarzz #barlife #barfit #calisthenics #calisthenicmovement #eosfitness #lvac #planetfitness #24hourfitness #lasvegas #dtlv #northlasvegas #eastlasvegas #hendersonnv #clarkcountynv #vegasfit #vegasfitfam #vegaslocals #lasvegasfitness #vegasseven #vegasbaby #lasvegassun #lasvegasweekly #vegasculture #unlv #lasvegasgyms #lasvegasgym #universalfitness #vegasstrong

What are you thankful for?!? ...... HAPPY THANKSGIVING from OUR kitchen to yours!! ❀️🍁

Experience the benefits of an award winning pumpkin enzyme peel! Now through Dec. 31, 2017 only $115 (normally $150) at BioMetrix!
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#biometrixlifelasvegas #locallasvegas #lasvegashealthandwellness #lasvegasfitness #vegasvitality #vegasstyle #vegasliving #summerlin #getfit #gethealthy #health #wellness #bodyandmind #mindandbody

Who got their workout in before the feast? We sure did!!! πŸ’ͺ🏽πŸ’ͺ🏽 πŸπŸ¦ƒπŸ½πŸˆ
Happy thanksgiving from all of us at Sweat Zone!
Remember that one β€œbad” meal won’t make you fat, just like one β€œgood”meal won’t make you skinny! Enjoy your thanksgiving to the fullest!!! Just don’t forget to hop right back into your workout routine tomorrow!! 😜
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#happythanksgiving #enjoytheholiday #itsok #vegasstrong #smallgrouptraining #mealprep #personaltraining #turkeyday #gobblegobble #smallgroupfitness #onlinetraining #supplementguidence #freetrialclass #summerlin #football #locallvfittness #sweatzone #wearesweatzone #teamsweatzone #fitness #fitnessmotivation #fitnessaddict #lasvegasfitness #lasvegas #lvfit #lvfitness #lasvegastrainers #lasvegastraining #henderson

The kind of shenanigans that ensues when #griffinthegreat decides to "work out with me." @breebadass
#family #mykidiscoolerthanyours

Pre-Pie πŸ₯§ High for the WIN! πŸ™ŒπŸ»βš‘οΈπŸ‘―β€β™€οΈ There were burpees, lots of singing and tons of sweat. Thanks for spending your morning with me ladies and a huge thank you to the wonderful @highfitnesswj for joining me. πŸ‘―β€β™€οΈ #ilovehighfitness #highfitnesssociety #highfitnesslasvegas

We are so thankful for each and every one of you – not just today, but
everyday. Thank you for being a part of our family. We love & appreciate you all! Have an amazing day with your friends & family! Happy #Thanksgiving ❀

Thankful and blessed to pursue a life worthy of the calling and passion I've recieved . ❀

Happy Thanksgiving! We have so many things to be thankful for! May we have a attitude of gratitude as we thank the Lord for the many blessings in our lives!
1 Chronicles 16:34
Oh, give thanks to the LORD, for He is good! For His mercy endures forever.
I Love You Guys:)

Happy Thanksgiving! We are thankful for health, wellness and happiness. Tell us - what are you thankful for?
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#Thanksgiving2017 #biometrixlifelasvegas #locallasvegas #lasvegashealthandwellness #lasvegasfitness #vegasvitality #vegasstyle #vegasliving #summerlin #getfit #gethealthy #health #wellness #bodyandmind #mindandbody

Happy #Thanksgiving to all of you today! We are so grateful for every single one of you πŸ’™

Be thankful for today. Be thankful for every moment. Be grateful that you woke up this morning. Let’s spread that love & #gratitude tomorrow – on the bike. See you at 9:30am.

Happy Thanksgiving!!
Did you get your workout in today?
All I had was a 20lb dumbbell but I made it work!
11 exercises, 4 rounds
10, 12, 15, 20 reps.
DM or email me and I’ll send you the workout!!
Have a great day!!
#thankgiving2017πŸ‚πŸπŸ— #highreps #garageworkout

Happy thanksgiving everyone! I hope you all have a great and blessed Thanksgiving and that your food is amazing as you all are! #thanksgiving

I think we have all fallen into the habit one time or another of using the holidays as a reminder to maybe practice gratitude or celebrate the loved ones in our lives, and then fall back into our old routines once the holidays are over. I challenge you to use this Thanksgiving as a springboard to start a new ritual being mindful of the special people in your life. Try this mantra β€œThank you for all of the loving, supporting relationships in my life.” I hope you have a beautiful Thanksgiving.
What is your new ritual that you will be starting? Comment below πŸ‘‡. Have a beautiful day.

Namaste πŸ™βœŒοΈβ€
#mindfulness #meditation #transformation #growth #mentalhealth #healthy #wellness #bethechange #lifecoach #believeinyourself #loveyourself #lovelife #lasvegas #lasvegaslocals #lasvegaslife #lasvegasliving #lasvegasyoga #lasvegasfitness #lasvegasnevada

Happy Thanksgiving πŸ¦ƒπŸ.
Here’s your home workout for today. Get up, get it done, then enjoy time with the people you love. πŸ’™Join your head trainer on Facebook live at 7am. She will explain how to tackle this awesome workout πŸ’ͺ. We are so Thankful for you!
#burnbootcamp #burnbootcamplasvegas #thankful #lasvegasfitness #lasvegaswomen #lasvegas #lasvegasmoms #homeworkout #fitwomenlasvegas #fitness

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