Miami Strength & Fitness

Glute Biased leg press here.

The foot position you decide to utilize on leg press will dictate if it’s targeting your glutes or your quads.

The feet position is high in this case so that means the flutes are being targeted.

This is becoming a favorite on Glute Camp day. The leg press is a great machine to use heavy weights for a lot of reps with low injury risk because of how much the body is braced in this position.

This exercise was done for 3 sets of 20 reps.

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performing a single arm over head press.

Overhead pressing can be overlooked in a lot of programs but it’s great for strength development.

Using a single dumbbell will force the nervous system to work a little harder to stabilize this movement.

Using a single dumbbell can also balance out the body if there are strength differences between right and left arms.

This exercise was performed for 4 sets of 6 reps with a controlled eccentric tempo.

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The Y raise is a great exercise for delts and traps.

Both ladies here hitting some great form with this movement.

Have the bench at a 35-45 degree angle. Pull the shoulder in a Y(like YMCA) pattern to match the angle of the torso.

Avoid any kind of swinging, let the weights rest underneath you after each raise.

This exercise was done for 4 sets and 12 reps.

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This was Mark’s first time doing Barbell RDLs. Really nice job hitting the basics and really mastering some cues on day 1.

Hinge movements can be tricky for beginner lifters but it’s THE perfect time to get them great at the basics.

Notice how his cervical spine (neck) is in perfect alignment with the rest of his spine.

The coaching cues here for Mark were hips back and maintain bar contact with thighs and shins.

We hit a 3 second eccentric tempo for Mark to be able to feel each phase of the lift rather than just fling through with no pace. Eccentrics increase time under tension and increase mechanical tension which are great for hypertrophy and not bad for strength either.

And as always great music selections at 💪💪💪

Here’s some reasons why cardio is NOT killing your gains!