5-6 sets Poor Man Glute Ham Raise for hamstrings!

Follow along with my training and see how I adjust my form to hit the right areas.

This exercise is my deadlift and my goal is to be able to do REAL Nordic Curls!

If you want to swap out your Romanian Deadlifts or Good Mornings for these, go for 5 sets of 20-50 seconds time under tension, that will add a good amount of hamstring work.

I HEARD through the grapevine you’re scared of my 1000 reps?

Do my 500 then!

Now let’s have fun with my Glute workout challenge:

How much weight can you use across your hips on my low-mode glute dynamic plank and KEEP it UP for 45 seconds?

I did 40 lbs today, I weigh around 120 lbs and I could clench hard for 45 seconds!

I keep my feet on a step up bench so there’s no leverage to use with more hip flexion in the start.

I LOVE this exercise because it’s a safe extension move for me and it’s much tougher to get a peak contraction than with glute thrusts.

Maybe it’s why my glutes aren’t BIG? I never liked glute thrusts, they just take too long time to load up!

With this move I tap out with almost “no weight” at all!

HOW MUCH WEIGHT CAN YOU HANDLE FOR 45 SECONDS?

If you want to do it with me, come train this workout with my 500 reps program with me as your personal trainer online!

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It’s hard to train alone in silence without anyone watching.

That’s why I record my workouts, so I HAVE to prove myself to myself!

If you got no drive, no motivation, then RELY on discipline & dedication.

If you don’t have it in you to work for yourself, HIRE a coach or a trainer to PUSH YOU to DO what you always WANT to have DONE!

Today's workout was glutes, shoulder warmup and ab wheel, turned into a STRONG one.

MONDAY!

So you're feeling defeated because things or life isn't the way you want? That's Fitness life!

The trick is to take it as a challenge to prove to yourself you're stronger than your circumstances and YOU are in charge of what mood you choose.

Do you know what I mean? 

1000 Reps 2 Die Glute Bridges!

Unilateral, bilateral and alternating reps to get all 1000 reps done.

This hip extension move is excellent for volume training.

If you want to train heavier, add a weight across your hip or attach a short resistance bands between your foot and hip.

For a 'normal' program with this exercise do 5-10 sets of 15-20 reps per side with maximum resistance you can use with full extension in the top.

Make sure you truly straighten the hip, don't just go half way up!

I train because I have STANDARDS for my CHARACTER!

There’s no chance I’m not gonna DO what I say.

When you hear me cry about feeling tired, weak and unmotivated you BET I’m ACTING on that state of mind.

As your coach it’s critical for me to inform you about my mindset, what I expect from myself and that you should not believe I’m FOLLOWING my MOOD swings!

I’m too real to tell myself a lie, there’s no later when I’m gonna be suddenly motivated all the time.

You bet I keep this policy up, I refuse to feel self pity thinking it’ll be easier when I’m OLDER!

It sucks at times but I NEED to RELY on my discipline for my body to BE and STAY strong.

I record my workouts for YOU for my OWN needs!

I gotta SHOW MYSELF I am stronger and tougher than I TALK about.

It’s NOW or NEVER.

8 MINUTES of BLUNT MOTIVATION from your FITNESS COACH: 

Top diet fails?

What ends up every time you’re on defeed?

How come you KNOW nutrition like a PRO, still can’t find it in you to ADHERE to the macro ration or caloric deficit you KNOW is essential?

Guess why I think like nobody else does in fat loss nutrition?

I KNOW what the problem is and it’s my program.

You gotta STOP WANTING TO HATE your DIET!

You’re trying to ENJOY what’s boring!

That’s so passive aggressive it’s ridiculous!

So…. Why not use your intelligent mind to get lean and stay lean?

You WILL want meal plans that serve all life’s occasions.

If you’re a typical female you’ll want to dress up and look cute, that means you WON’T wanna STUFF yourself with a BIG POBO dinner and dessert before you go out in a little black dress and high heels.

However, you DO want to INDULGE without sabotaging your fitness progress now and then, or you wouldn’t end up having to START over every MONDAY, RIGHT?

Exactly! I KNOW all this! 

That’s why I provide the way you’ll feel like you ended up in Fighterdiet Nirvana on earth, because you get to eat all you want and there is no forbidden fruit.

I teach you how to get lean with defeed 2 refeed.

I teach you how to resist AND succumb to all your temptations.

You just have to realize you can BE HAPPY and LEAN.

But are you SURE YOU WANT TO?

If you’re happy with your healthy diet, then how will you justify sabotaging your diet with junk food you always regret the days after your spontaneous cheat day?

Let’s stop trying so hard to follow a prison diet, no wonder you FAIL and end up having diet depression!

My meal plans are designed to SEDUCE your MIND.

Monotony is not the season of happy life.

Since getting lean happens when you’re consistent….IMAGINE what happens when you LOVE what MAKES you STAY on DIET.

That’s Fighterdiet and that’s why it’s not only ONE diet plan, it’s a way of life, it’s a mindset and it’s a state of mind that transforms your BODY.

Join my Fighterdiet Life with a subscription to my exclusive content on instagram I provide to help you reach your fitness and health goals!

Instagram.com/fighterdiet

Thank you for supporting my Fighterdiet recipe & meal plan app, I’m actively working on finding a new business partner to build it up with!