Amina Horton.fit

For today’s leg day, I have:

1. Leg Press
A great movement to target the quads, with the glutes also involved.

2. RDL
A staple for training the glutes and hamstrings.

3. Hip Thrust
One of the key exercises for glute growth.

4. Bulgarian Split Squat
Great for hitting the glutes and quads one side at a time.

5. Good Morning
A solid movement for the glutes, hamstrings, and lower back.

No gym? No problem.
Just one pair of dumbbells.
6 moves hitting your full body from every angle.
Minimal space. Maximum burn.


4d

Grip the dumbbells in the position that feels most stable and comfortable
Keep your back against the bench and avoid over-arching your lower back
Keep your wrists neutral and stacked over your forearms
Keep your elbows slightly in front of your body instead of flaring them straight out
Keep your shoulders controlled and avoid excessive shrugging
Press through a controlled range of motion

No gym? No problem.
Just one pair of dumbbells.
6 moves hitting your full body from every angle.
Minimal space. Maximum burn.

Key Technical Points for the Seated Cable Row:

1. Use a neutral grip: This helps reduce excessive involvement of the forearm flexors and enhances activation of the back muscles.
2. Maintain consistent elbow angle:
Avoid actively flexing the forearms during the pull to prevent biceps dominance. Keep the humerus and forearm at approximately a 90-degree angle to ensure primary engagement of the latissimus dorsi.
3. Depress the scapulae: Do not shrug your shoulders.
Actively pull the shoulder blades downward to engage the lower trapezius and lats while minimizing shoulder tension.
4. Control torso movement: Avoid excessive leaning back, which can lead to compensation by the spinal erectors and upper back. Maintain a neutral spine or a slight lean of about 10-15 degrees for optimal posture.
5. Keep the humerus close to the torso: As you pull, the elbows should track along the sides of the body, keeping the upper arms close. This maximizes activation of the mid-fibers of the latissimus dorsi.

Try to avoid these tricep workout common mistakes.

Say Goodbye to Flabby Arms!

Perfect Romanian Deadlift (RDL) Tips:

1. Stance
Stand with your feet hip-width apart, keep them firmly planted on the ground for full balance and stability.
2. Setup
Depress your shoulders and engage your lats to keep your back tight and stable — avoid rounding or shrugging.
3. Leg Position
Keep your thighs slightly externally rotated so your knees track over your toes.
This helps stabilize the hips and better activate the glutes.
4. Lowering Phase
Brace your core and maintain a neutral spine, avoiding pelvic tilt or lumbar rounding.
As you lower, push your hips back and keep your knees slightly bent throughout the movement.
5. Return Phase
Drive through your hips and glutes to return to standing.
Do not over-extend at the top — just come back to a natural upright position.
6. Neck & Load Path
Keep your neck neutral, eyes gazing slightly downward.
Let the dumbbells travel close to your body to reduce stress on the lower back.

Movement Variations:
• Romanian Deadlift (RDL):
Focus on pushing the hips back, with knees soft and slightly bent.
👉 You’ll feel like “reaching your hips back toward the wall,” emphasizing the glutes and hamstrings.
• Stiff-Leg Deadlift:
Also hip-dominant, but the cue feels more like “lifting the hips upward.”
Knees are barely bent, giving a stronger stretch through the hamstrings and requiring more flexibility.