Benjamin.H (Coach Sportif)

🍑 Day
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Good morning ladies (and gentlemen, as well)! 👋🏻
I got ask for a quick glute workout recently (and also how do drink a beer 🍺 like a pro, but I forgot to bring my box to the bar last night).
Here are few of my favorite exercises to burn this butt, do this at least once a week and I promise everybody will die for you at the beach ⛱
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4 sets per exercise/12-15 reps/1 min rest:
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- Dumbbell sumo squat DOUBLE PULSE
- Step-up (push with your toe, slightly leaning forward)
- Hip thrust (use a barbell, dumbbell, you cat or even your husband before his breakfast 🥓🍳🥑)
- Rope pull through (squeeze 1sec at the end, keep your legs straight)
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Comment 🍑 if you want to try this one next week, and save it for later.

BE STRONG 💪🏻
BE BEAUTIFUL 💁🏻‍♀️
And be F**K*NG HOT 🔥
You already are 🙏🏻

[ Arm workout ]
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I’ve worked with a lot of people, from entrepreneurs to directors of big companies, and I know time is the most precious thing we have. I want to show you guys that you don’t need more than 30 minutes to build big and strong arms.
Try this one tomorrow, not the day after, not a week after, TOMORROW.
And if you want to work with me, I promise I’ll get you new shirts 💪🏻
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Supersets biceps/triceps
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1. Biceps curl + skullcrusher
2. Incline curl + triceps extension w/ rope
3. Weighted dips + Pronation curl
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Write the word CHANGE and I’ll DM you.
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📈

Hey guys (and especially ladies for this one), here is a good workout that will help you to build a nice 🍑 and strong legs!
Go check my Instagram and hit the like and follow buttons if you enjoyed it.
Have a nice evening 💪🏻😊

[Legs and b***y workout]⠀⁣⁣⁣⁣⁣⁣⁣ ⠀⁣⁣⁣⁣⁣⁣⁣ ⁣Sorry j’ai fais une erreur en postant une mauvaise vidéo)⁣ ⁣ ⁣ 🇫🇷 On est parti pour un entraiment spécial bas du corps (priorité jambes et fessiers 🍑). On trouve de tout et n’importe quoi sur internet, et en particulier des exercices très créatifs, mais qui s’éloignent souvent de l’essentiel. Ici on va chercher la tension et la brûlure sur un nombre de répétitions favorisant l’hypertrophie (dans le jargon populaire, la prise de masse musculaire).⠀⁣⁣⁣⁣⁣⁣⁣ Encore une fois, on mise sur le tempo d’exécution assez lent et la sensation au niveau du muscle que l’on cible. ⠀⁣⁣⁣⁣⁣⁣⁣ Vous devrez vous munir de bandes élastiques pour accentuer la résistance.⠀⁣⁣⁣⁣⁣⁣⁣ 3 séries par exercices, 45’’ à 1’ de repos entre les séries:⠀⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ - Spanish squat (ou squat conventionnel) avec double contraction 3x12 ⁣⁣⁣⁣⁣ - Squat avec bande autour des genoux 3x10-12⠀⁣⁣⁣⁣⁣⁣⁣ - Bulgarian split squat 3x10/jambe⠀⁣⁣⁣⁣⁣⁣⁣ - Good morning avec bande 3x8 + Swing avec sac 3x12-15 - Single leg hip bridge 3x12/jambe + Kick back debout 3x12/jambe⠀⁣⁣⁣⁣⁣⁣⁣ - Curtsy lunges 3x10/jambe + Side walk avec bandes autour des chevilles 3x10/côté⠀⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Voilà les filles, croyez moi le lendemain vous aurez mal, désolé d’avance 😈⠀⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ Bye 👋🏻⠀⁣⁣⁣⁣⁣⁣⁣ ⠀⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ 🇬🇧 It’s legs and b***y day ! ⠀⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ There are plenty of workouts on internet when it comes to build a strong b***y, but they are just creative and for from the essential.⠀⁣⁣⁣⁣⁣⁣⁣ Here you gonna focus on burn with a number of reps which is perfect for hypertrophy.⠀⁣⁣⁣⁣⁣⁣⁣ Once again, I want you to have a slow tempo and to focus on the feeling in the muscle you want to work on.⠀⁣⁣⁣⁣⁣⁣⁣ You just need bands if you want to increase the stimulation.⠀⁣⁣⁣⁣⁣⁣⁣ 3 sets per exercice, 45’’ to 1‘ rest between sets.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣ - Spanish squat (or regular squat) with double contraction ⁣⁣⁣⁣⁣ 3x12 ⁣⁣⁣⁣ - Squat w/ band around knees 3x10/12⠀⁣⁣⁣⁣⁣⁣⁣ - Bulgarian split squat 3x10/leg⠀⁣⁣⁣⁣⁣⁣⁣ - Good morning w/ band 3x8 + Swing w/ bag 3x12-15 - Single leg hip bridge 3x12/leg + Standing kick back 3x12/leg⠀⁣⁣⁣⁣⁣⁣⁣ - Curtsy lunges 3x10/leg + Side walk w/ band around ankles 3x10/side⠀⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣

[Back at it ]⁣
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🇫🇷 Chère salle de sport, tu m’as manqué. Arrêtons de tourner autour du pot et laisse moi entrer, ce n’est plus drôle. 🏋🏼⁣
Les amis, quel sera votre premier entraînement quand les clubs ouvriront enfin leurs portes ? 🤔⁣
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🇬🇧 Dear gym, I missed you. Let’s just stop beating about the bush and let me in, this is not funny anymore. 🏋🏼⁣
Guys, what will you hit first when gym will re-open? 🤔

[Back at it ]

🇫🇷 Chère salle de sport, tu m’as manqué. Arrêtons de tourner autour du pot et laisse moi entrer, ce n’est plus drôle. 🏋🏼
Les amis, quel sera votre premier entraînement quand les clubs ouvriront enfin leurs portes ? 🤔

🇬🇧 Dear gym, I missed you. Let’s just stop beating about the bush and let me in, this is not funny anymore. 🏋🏼
Guys, what will you hit first when gym will re-open? 🤔