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05/19/2022

These are great finishers you can use to put an additional burn on those . Use a light weight (not too light)and do 4x20. 🔥🔥🔥🔥Give them a try

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05/18/2022

ARE THERE DIFFERENT TYPES OF ?
There are two variations on a Bulgarian split squat- one that's quad dominant and one that's
glute dominant. Your foot position determines this. If your foot is further from the elevated surface, you'll place more emphasis on your glutes and
hamstrings; if it's closer to the elevated surface, you'll hit your quads more. Both variations are beneficial! It ultimately comes down to your personal
preference, as well a what feels more natural based on your flexibility and mobility.
Playing around with each variety can help you identify which works best for you.
Can be done with as shown or with added weight of or .
Can be performed on a or . Switch it up!💪🏼
HOW TO:
1. Start by standing about 2 feet in front of a knee-level bench or step.
2. Lift your leg up behind you and place the top of your foot on the bench. Your feet
should still be about shoulder-width apart, and your foot should be far enough in
front of the bench where you can comfortably lunge - hop around a bit so you can find
the right spot. If a closer foot position works, just ensure that when you lower down, your
left/right knee doesn't fall over the line of your toes.
3. While engaging your core, lean forward at the waist,beginning to lower down on your left/right leg, bending the knee.
4. If completing a quad-dominant Bulgarian split squat, stop before your knee falls over your
toes. If completing a glute-dominant Bulgarian split squat, stop when your left/right thigh is parallel to the ground.
5. Push up through your left/right foot, using the power from your quads and hamstrings to return
to standing.
6. Repeat for the desired number of reps.

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🏃‍♂️

05/14/2022

on the
MUSCLES WORKED:






Squat pulses are a compound exercise. That means, unlike isolation exercises like leg extensions and leg curls, they involve multiple muscle groups and joints working together.
HOW TO DO (TOP RANGE)
1. Stand with your feet shoulder-width apart, toes turned slightly outward. Brace your core and pull your shoulders down and back. Look straight ahead.
2. Bend your legs and squat down until your thighs are roughly parallel to the floor. (TOP RANGE)Take care not to round your lower back or let your knees drop in or fall out.
3. Drive your feet into the floor and rise up a few inches. Descend back to parallel and repeat.
4Continue pulsing for the duration of your set, and then stand up to finish.
BOTTOM RANGE:
Repeat all of yhe above BUT from the bottom half to parallel.
In this video, I’m doing 8 half rep pulse squats beginning from the bottom range then 8 half rep squats in the top range followed by a 5 second static hold.

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05/09/2022

. Atlantis Assisted pull-up/dip Machine SINGLE LEG GLUTE DRIVES, driving the opposite knee up and squeezing hard for added contraction. Basically one leg is doing a while the other leg is performing a . The intention is still the same. We want to strengthen and develop the glute muscle by working both legs at the same time. Press the platform down, driving through your heel while simultaneously kicking your other leg back. Squeeze both glutes hard at completion of the range of motion. It’s a super fun and effective move to change up your routine.

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05/04/2022


Ask any “What do you do for you hamstrings?”, and I can guarantee that stiff leg deadlifts will be in there somewhere. Stiff leg deadlifts add mass to the hams like nothing else. But, can they be done on a Smith machine? The answer to that question is you CAN do stiff legged deadlifts with a smith machine both safely and effectively, you just have to know what you are doing.
It should be noted that if you have access to a barbell, I’d highly recommend that you use it to perform your standard deadlifts beginner or not. It’s obviously superior to a smith machine when it comes to stiff legged deadlifts.
HOW TO DO SMITH MACHINE STIFF LEGGED DEAD LIFTS
1. Set the Smith bar to thigh level and grab it with an overhand, shoulder width grip.
2. Position your feet shoulder width apart and stand with the bar resting against your thighs.
3. Retract your scapula(squeeze your shoulder blades together).
4. Unrack the bar and then lower it to the ground by pushing your hips back.
5. Push your hips back as far as they can comfortably go. The bar should end up below knee level.
6. Reverse the bar in mid air by thrusting your hips forward and squeezing your glutes as you lock out the rep.
7. Repeat for 3 to 5 sets of 6 to 12 reps.
STIFF LEGGED DEADLIFT FORM TIPS:
1. Always maintain a slight knee bend during the smith machine stiff leg dead lift. Doing so makes your hamstrings much less prone to injuries that result from overstretching.
2. Bend at your hips and not at your waist. The Smith bar should move as a consequence of you flexing and extending your hips.
3. Keep the bar close to your body. Keeping the bar close to your body recruits more of your hamstrings and less of your spinal erectors.

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04/27/2022

BOX SQUATS are just squats down to a box. More specifically, box squats until squatting until your butt tapsy box, bench or chair positions behind you. You can do box squats with just your bodyweight or waited with any type of equipment.
The biggest difference between box squats and box free squats is that the ‘bottom’l (owest point)of your squat is dictated by the height of the box. During regular squats, the ideal Deb is with your hips below your knees. But, that will vary, depending on your strength as well as ankle, hip and thoracic spine mobility.
Now, the height of the box is the most important part of this whole thing. Whenever you do a squat, your aim is to break parallel. If that’s possible for you, you want to aim for a box that allows your knees to bend into at least a 90° angle. If lack of mobility or an injury keeps you from dropping that low, opt for a slightly higher box. The goal is to find a box that’s just above where your mobility becomes a limiting factor.
Let wait determine your rep count: if doing bodyweight, aim 412 to 16 reps. Otherwise, aim for 6 to 12 reps, as weight allows (with good form)!
In this video, I’m using the Smith machine with 90 pounds 4sets/15 reps.

DM for personal one on one training and or [email protected]

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04/23/2022

This AM and with primary focus on glute activation.
Finished up with these three gems
💎1. on the seated . An amazing pump and burn on this one. Training legs independently with maximum loads makes you more aware of how evenly you are pushing and controlling the movement with each leg. It takes focused concentration which I love!
💎2. ’s on the NOTE: RDL’s have a slight knee flexion to engage glutes.
💎3. LANDMINE

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04/21/2022

So many women overlook calf training. It’s a shame since calf training is so important for those who wear heels or are trying to build better glutes. Wearing heels all day shortens your calf muscles which overtime will tight your posterior chain and can lead to lower back problems. Calf training fixes this by lengthening the calves. In addition: short, tight calves shorten the range you’re able to achieve with your squat and without a deep squat you’ll be unable to optimize your Glute training! Shallow squats do not lead to a great butt. Again, calf training fixes this by strengthening and lengthening the calves.
To train your calves properly you’ll need to be able to move them through their full range of motion. With your toes on a ledge seated or standing, slowly lower your heels to the floor; pause in the stretched position and then contract the muscle back up. Focus on a tempo around 2–1 – 1–1
Strong calves help build a strong, healthy and balanced body while lengthened calves improve mobility which allow for greater range of movements for the big lifts like deadlifts and squats which are going to sculpt your figure! So, don’t be afraid to train them ladies!

DM for personal one on one training and or [email protected]

🔸Personal Training
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✔️

04/05/2022

ROUNDED BACK 45 DEGREE HYPER.
The key is to use the following pair of technique tweaks to make you feel it in your butt and not your back:
1. Turn your feet out 45°
This tweak and foot position winds the hips up into external rotation which makes the glutes work harder and it’s also harder for your hamstrings to assist with this set up leaving your glutes isolated. Sure you can also do this with your feet pointed straight ahead, but if you do, be sure to follow the next tip!
2. ROUND YOUR BACK.
Keep in mind we’re only rounding the thoracic spine (mid back). This allows you to create a posterior pelvic tilt that limits the movement at the lower back and maximize the motion at the hips. It also shortens the range of motion but you’re getting way more glute activation.

use your glutes to get up and squeeze your glutes to stay up.
Make site to push your hips and thighs hard into the pad. Use your glutes to lower and lift your body weight.
Generally speaking, I tend to put a 1-2 second pause at the top of this movement to force my clients to contract their glutes and tighten their core.
Your goal is to be able to do three sets of 30 reps with just your body weight with only 45 second rests between sets. It sounds a lot easier than it is. Trust me. But the glute pump is sizzler!

DM for personal one on one training and or [email protected]

🔸Personal Training
🔶Lifestyle Coaching
🔸Nutrition
🔸Private figure and Bikini posing
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🔙📸 ❤️What is it about a little new outfit( or whatever it may be) that makes us feel strong, confident,beautiful, empow...
09/03/2020

🔙📸 ❤️What is it about a little new outfit( or whatever it may be) that makes us feel strong, confident,beautiful, empowered, even invincible? Slip it on and we become extraordinary! Cost is irrelevant. Consider it an investment in yourself💛❤️ How do your clothes make you feel??

12/16/2019

A little work this morning , and lower ab leg lifts. I’ve been training abs daily for both aesthetic and function. Having a strong core is so important. I also find training abs everyday yields the best results.... for me. Some may disagree. Depends on intensity. Like with any muscle group,If you exercise any muscle intensely, you should rest it the next day, especially if you are sore. But, if you’re doing light exercise and you’re highly conditioned (used to the exercise or activity) it’s OK to exercise the muscles every day. Just make sure if you are that you don’t neglect to train your lower back. Happy training 💪🏼😏


for who is about to step on stage in 3 day, 8 hrs and 1 minute (who’s counting 🙋🏻‍♀️) . We’ve been working on her...
07/30/2019

for who is about to step on stage in 3 day, 8 hrs and 1 minute (who’s counting 🙋🏻‍♀️) . We’ve been working on her quarter turns and as you can see a few minor tweaks can make a big difference. Finding the right poses and angles that will present your physique the best in front of the judges is key 🔑! These pics are a week apart and she has done an amazing job practicing daily and reviewing our /her videos and pictures after our posing sessions. It’s exciting to see it all come together and can’t wait to see her this weekend compete!
PRACTICE like you’ve never won,PERFORM like you’ve never lost. ———————————
Let’s pose! Inbox me for more information on private posing sessions, FaceTime posing session as well as posing packages. —————————Specializing in 🔸Personal Training 🔸Private figure and Bikini Posing 🔸Custom Diets 🔸Transformation packages 🔸Contest prep CONTACT: [email protected] @ Armbrust Pro Gym

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4240 Kipling St
Wheat Ridge, CO
80033

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