Lilli Csuk - Personal Trainer

4 WAYS TO UP THE INTENSITY OF YOUR SQUATS WITHOUT UPPING THE WEIGHT! -
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1. Pause Squat - challenge yourself by squatting down and holding the squat for a specific number of counts, AND REPEAT! -
2. Mini Band Squat - Pop a band above your knees or around your ankles to add extra resistance to your squat, intensifying the burn! 🔥 -
3. Heels Raised Squat - Try popping small plates under your heels to enhance your range of motion and target the hamstrings a little bit extra.
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4. Challenge yourself with a combo! I love combining squats with reverse lunges, especially for a finisher! -
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Is there a way you like to increase your intensity without increasing the weight?! Sometimes it’s fun to set goals that challenge your body in different ways, how do you challenge yourself? -
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Powered by BEST PRE Tropical Freeze! (Yum tastes like tang!)
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.booty

As a quad dominant human, I love adding a mini band around my knees when doing barbell hip thrusts to help target my glutes and hamstrings extra! This really burns, but right where I want it! To to these, set up for a regular barbell hip thrust. Place a band right above your knees , and drive your knees out slightly against the band as you lift hips up, and squeeze your glutes at the top. 🍑 Simple as that! -
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BEST BCAA in Cherry Lime flavour in my shaker cup, fuelling me for my workout! Follow the link in my bio use code “Lilli” for 20% off.
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🔥⏳ BACK DAY! ⏳🔥
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Always working on that hourglass shape and sculpting that upper back! -
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Yesterday’s back workout:
Wide-grip lat pull downs, Narrow seated rows, straight arm pull downs, bent over one arm dumbbell rows, and rear felt flys! 🔥 now that it’s the next morning I can say it really burns 🔥

I’ve been really feelin my back days recently, and loving the energy and vibe in the gym recently, so many new people, new goals and positivity! -
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Putting more of an emphasis on training the back, and lats has helped me develop a more shapely physique! Adding width to the upper back can drastically decrease how small your waist looks, leaving you looking and feeling a little bit curvier! What are you favourite back exercises?!
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Warm up/ Activation
Wide Grip Pull Downs
Narrow Pull Downs
Bent Over Row
Rear Delt Flys
Bent Over 1 Arm Dumbell Rows
(Not recorded- Assisted Pull UPS)
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Happy Friday Ya’ll !

💪🏼 UPPER BODY COMBO 💪🏼 2 of my all time favourite exercises:
Bicep curl ➡️ Arnold Press

As I’ve been focusing on upper body a lot lately I wanted to share one of my favourite combo exercises to blast those shoulders and biceps, it’s a great addition to a circuit or finisher for a workout!

LEG PRESS! 🔥. One of my all time favourite exercises and a staple in my own glute growth story! 😂🍑 Haha! This workout won’t train your stabilizing muscles the same way squats, dumbbell, or barbell movements would. A benefit of using the leg press is that a fixed movement pattern on a resistance machine can be very useful for isolating the exact muscle you’re looking to train. This means it’s a great opportunity for beginners to perfect the movement before moving on to other more advanced movements.
Something I love about the leg press machine is how customizable your workout is and how specific you can get with your isolation, if you want to place more stress on the glutes, position your feet high on the pad. If greater quad growth is more of a goal, position your feet towards the bottom.

Happy Saturday go get em’ gains! 👏🏼💪🏼