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Friday Nov 1 2024
@domestic-supply.com
I finally attempted belt squats and they are absolutely brutal, i dropped down onto one knee after my sets and just looked up at the gym ceiling contemplating my decision
The feeling and movement is completely different than a tradional high bar squat, i actually prefer belt squats over squatting in the rack, belt is much harder and takes way more out of me. The majority of the tension is on the hips.
I utilize a strap and hold onto it and lean as far back as possible and utlixe a wider stance when i belt squat, the activation from belt squat is fantastic, i go down slow, pause and hold, then explode up through the movement.
I kept it simple this leg routine, i decided i needed more hamstring work, so i am adding in RDL movements, went lite so i can work on getting the movement down properly first.
I tried the wheel roller for the first time and did full extension of my body full strexh pause squeeeze and hold, these also are brutal but i enjoyed them alot, hard as hell though.
Smith Machine RDL
1x15@115lbs
2x10@115lbs
Laying Hamstring Curls
1x15@110lbs
2x10@120lbs
Belt Squat
1x15@90lbs
2x10@180lbs
Leg Press
1x15@270
1x10@360lbs
1x10@450lbs
Sitting Cave Press
1x15@100lbs
2x12@100lbs
Ab Roller Wheel
3x10
Sit-ups arms extended out infront of me.
3x10
2 Minute Elbow Plank
Stair Stepper
Duration 30 minutes
Lvl 4
Calories burned 170
For those who dont belt squat or know what it is or what muscles it works here is a photo and some explanation.
@domestic-supply.com
I finally attempted belt squats and they are absolutely brutal, i dropped down onto one knee after my sets and just looked up at the gym ceiling contemplating my decision
The feeling and movement is completely different than a tradional high bar squat, i actually prefer belt squats over squatting in the rack, belt is much harder and takes way more out of me. The majority of the tension is on the hips.
I utilize a strap and hold onto it and lean as far back as possible and utlixe a wider stance when i belt squat, the activation from belt squat is fantastic, i go down slow, pause and hold, then explode up through the movement.
I kept it simple this leg routine, i decided i needed more hamstring work, so i am adding in RDL movements, went lite so i can work on getting the movement down properly first.
I tried the wheel roller for the first time and did full extension of my body full strexh pause squeeeze and hold, these also are brutal but i enjoyed them alot, hard as hell though.
Smith Machine RDL
1x15@115lbs
2x10@115lbs
Laying Hamstring Curls
1x15@110lbs
2x10@120lbs
Belt Squat
1x15@90lbs
2x10@180lbs
Leg Press
1x15@270
1x10@360lbs
1x10@450lbs
Sitting Cave Press
1x15@100lbs
2x12@100lbs
Ab Roller Wheel
3x10
Sit-ups arms extended out infront of me.
3x10
2 Minute Elbow Plank
Stair Stepper
Duration 30 minutes
Lvl 4
Calories burned 170
For those who dont belt squat or know what it is or what muscles it works here is a photo and some explanation.
