Get Strong AF #2

Glute kickbacks, for stronger and rounder glutes! I love this exercise because it always gives me a great burn after my workout :)

I’m not good at coming up with good titles for my posts, especially when it comes to fitness / workout posts. So as of today, I’m keeping it simple and organized. So there… now you know the one thing I’m not good at.

This second workout in the Get Strong AF series (yes, it has become a series) has kicked my a§§… I was trying to walk down the stairs at the gym and people made fun of the way I walked. That’s when you know you had a good workout in. I always start with Squats, my favorite exercise next to Deadlifts.

I can go on and on about why the Squat is such a great exercise. It is awesome for developing overall strength, especially the lower body.  It is perfect for the core, makes it tight and strong. It great for developing the quadriceps. The Squat also works the calves, hamstring, glutes, lower back, abs and obliques.. just to name a few muscles.

It is very important to always, and I mean always, have a good proper form when performing the exercise. Too many times I see people doing bad squats. They extend their knees way over their toes or they arch their backs instead of keeping it straight. Some even do half squats because they go way too heavy! **no ego training people!!**

Just think of exercising like this: bad form means bad results, performing half exercises means getting half the results. Do it right, get it right. Simple as that.

There are tons of articles and videos out there that explain how to do a proper squat. Me personally always refer to baby’s.  Yes baby’s squat perfectly. But for the lazy people that don’t want to do research on how to perform a good squat.. here’s the short version: place the legs about shoulder width apart, toes slightly pointed outward, keep the back straight, look straight ahead or upwards to the wall (mirror) in front of you, hinge the hips slightly back and push your knees apart as you squat down. When down, hold it for a second or two and then get up, breathe and get up the same way you squatted down.

The last leg exercise I did was the glute kickback, now this exercise is soooo old school but still one of my favorite glute exercise.  It’s an isolation exercise that only targets the glutes, perfect for after an intense workout or as a first exercise to pre-exhaust the glutes before hitting them hard! When performed right, you really feel the muscle burn.. burn baby burn! It gives the glutes that extra roundness that we all love. Too bad not so many guys do the exercise.

The breakdown for the Get Strong AF #2 is as follows:

  • Squats 5×5
  • Overhead Press 5×5
  • Deadlift 1×5
  • Hyperextensions 5×5
  • Glute Kickbacks 5×5 each leg
  • Plank hold ’till failure x3
  • Reverse plank ’till failure x1

Have fun!

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