Anja

Hehe

50kg B-stance RDLs just hit different🥵🔥

Sans description

Bulgarian split squat - same exercise, different focus

⬇️ 𝐇𝐈𝐏 𝐓𝐇𝐑𝐔𝐒𝐓 𝐕𝐒 𝐊𝐀𝐒 𝐆𝐋𝐔𝐓𝐄 𝐁𝐑𝐈𝐃𝐆𝐄 ⬇️ Learn the difference and use each one with intention. 𝐊𝐚𝐬 𝐆𝐥𝐮𝐭𝐞 𝐁𝐫𝐢𝐝𝐠𝐞 • Shorter range of motion • Shins stay more vertical •Constant tension on the glutes • Slow, controlled reps with minimal momentum • Great for isolating the glutes and maximising the squeeze 𝐇𝐢𝐩 𝐓𝐡𝐫𝐮𝐬𝐭 • Greater range of motion • Knees shift back as the hips lower • More dynamic and powerful movement • Works glutes, hamstrings, and quads • Ideal for building strength and muscle •Best choice when the goal is progressive overload

Home & Gym 🏋🏽‍♀️

Difference⬇️ •Romanian Deadlift (RDL) Bigger hip range with the hips pushed back. Targets the glutes and hamstrings, with more focus on the glutes. Choose RDL if you want to prioritize glute growth. 🍑 •Straight-Leg Deadlift (SLDL) Legs stay as straight as possible with only a slight knee bend. You lower the weight straight down without pushing the hips back as much. Targets the hamstrings.

This workout is perfect for girls who want a toned, defined upper body without adding too much size. If you train 3x weekly, I recommend 2 lower body days + 1 upper body day with more exercises in that one session. I stick to lighter weights and full control instead of pushing heavy, the goal is tone, not size🤎

Save this for your next glute day⬇️🔥 1. Hip Thrust: 1 warm-up set, working sets 4x8-10 2. B-stance RDL 3×10 3. Glute extension 3×10 4. Bulgarian (glute-focused) 3×10 per leg 5. Kick back 3×10-12 per leg

Quick and simple

Mostly doing 20 reps each, for 2–3 rounds🔥

Post-workout pump👀

Leg day🔥 1. B-stance 3x10-12 2. Hip thrust 3x8-10 3. Bulgarian 3x10 4. Leg curl 3x10 5. Leg extension 2x10

Back on🔥

Okay💁🏽‍♀️