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🫵🏽💪🏾🫵🏽💪🏾🫵🏽💪🏾 . . . Ready to level up your core game . Want more muscle recruitment than regular weighted rows can give . Then give these bird dog rows a try. Take your time , go light and move the weight at a steady pace , because you’re going to feel like you’re falling when you first get in position Key notes: Keep the back leg extended like you’re pushing against a wall . As you pull (depending on the weight) counter the pull with pushing (or flexing ) of the opposite side hip. When using a smaller kettlebell , use a plate or something to make contact (as explained in the video) so you don’t have to reach down and rest on the floor. Sets and rep range: 3-4 sets/ 3 - 10 rep ….. tempo also can vary. Try a 3 second hold at the top. Enjoy 💪🏾🫵🏽 . . . #westrongstpete #stpetersburgflorida #dtsp #love #workoutmotivation #strengthtraining #motivation #strength #gym #stpetebeach #passagrille #birddogs #birddogrow #wednesday #wednesday #follow #workoutvideo #getstronger @mdn217 @coach_o_1of1 This message was approved by @willvrag

💪🏾🫵🏽💪🏾🫵🏽💪🏾🫵🏽 . . . Nothing worth having comes easy. . . . #westrongstpete #stpetersburgflorida #dtsp #love #workoutmotivation #strengthtraining #strength #motivation #gym #stpetebeach #passagrille #tuesday #strongwomen #

👇🏾🫵🏽👇🏾🫵🏽👇🏾🫵🏽 . . . Todays actions are tomorrows results. 🫵🏽 . . . #westrongstpete #stpetersburgflorida #dtsp #love #workoutmotivation #strengthtraining #strength #motivation #gym #stpetebeach #passagrillebeach #friday #follow

🫵🏽💪🏾🫵🏽💪🏾🫵🏽💪🏾 . . . You won’t know until you try . Try WS for two weeks , Free! . . . #westrongstpete #stpetersburgflorida #dtsp #love #workoutmotivation #strengthtraining #motivation #gym #strength #motivation #gym #stpetebeach #passagrillebeach #strongwomen #transformationtuesday

🦵🏽🫵🏽🦵🏽🫵🏽🦵🏽🫵🏽 . . . Reverse Nordic Curls…. One of the best exercises out there, that you aren’t doing!!! No equipment needed Build quad strength/ Hip Flexor strength/ Knee & Ankle durability and mobility . Take your time building range of motion . Try both narrow and wide knee positions to feel which is better for depth. Anchor a band if needed. To help lower you so you don’t feel like your falling back wards and assist you on the way up. . . Great for a warm up, accessory work, or even off day stretch.Recommend sets and reps . 3-4 sets . 3-8 reps. As you advance you can try while holding a weight. Comment on how you like these . . . . #westrongstpete #stpetersburgflorida #dtsp #love #workoutmotivation #strengthtraining #motivation #strengthtraining #friday #gym #reversenordiccurls #stpetebeach #passagrillebeach @coach_o_1of1 @mdn217

🫵🏽💪🏾🫵🏽💪🏾🫵🏽💪🏾 . . . Great round of testing this week. Program 👉🏾Consistency 👉🏾effort 👉🏾results. . . . #westrongstpete #stpetersburgflorida #dtsp #love #workoutmotivation #strengthtraining #motivation #gym #stpetebeach #passagrillebeach #squats #1rm #wednesday #girlsthatlift #strongmen #follow