Micah Grigsby Fitness

Doubling down on my strengths 😤
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Seated Underhand cables rows to emphasize lower lats and mid back. SAVE & SHARE! Incorporate this exercise into your next back day!
🔹 Lead and pull with elbows
🔹 Maintain a big chest & neutral spine
🔹Stretch and squeeze lats
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Happy Sunday! I Hope you all are well! Go follow and checkout my fitness brand !!! Turn on post notifications as we will be running some discount codes soon! Cant say how soon...BUT REALLLL SOOON LOL! 😂 I Hope you are staying true to your grind and preparing yourself for another prosperous week! Be great and be resilient! 🖤😎

If I had to pick one exercise to do for the rest of my life it would be squats believe it or not. The most functional movement a human can do. It’s a full body muscle builder and you train so many stabilizers in your core.

I dropped the weight this week to focus on form and my body feels so much better. Definitely won’t be moving back up to 3 plates until it’s time. I been going wayyyyyyy to heavy and instead of building muscle, I was building muscle imbalances. Some days my knees would cave in, my torso would fall forward, heels would come off the ground etc.👎🏾 lol I had to check my ego.

FORM OVER WEIGHT at all times if you’re trying to maximize muscle gains. 😅

If you want nice and developed legs, you NEED to train your hamstrings! In the past, I would always focus on quad & calf exercises and completely disregard hamstring training. I was missing out on having flexible and strong hamstrings which ultimately brought more shape 🦵🏾to my legs and of course provided strength and stability in my hip and knee joint which I needed because of past trauma/injuries in my hammies and posterior chain! Everyone should be incorporating some type of hamstring training in their routines! My favorite is shown in the video! 👆🏾
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Exercise: Dumbbell RDL’s - similar to conventional deadlifts, RDLs work glutes, hamstrings, and entire posterior chain. YES! even your back muscles! This can be performed with dumbbells, barbells, kettlebells, and resistance bands.

NOTES:
🔻 KEEP shoulders retracted and maintain a neutral spine
🔻Knees should be bent slightly (about 10-20 degrees)
🔻 PUSH hips back as far as possible
🔻 FEEL your hamstrings stretch
🔻PUSH hips forward and SQUEEZE glutes to return back to starting position!
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Interested in digital coaching 📲 or personal training? 🏋🏾‍♂️ GO to www.micahgrigsby.com link is bio!