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Sustainable results occur by following the guidance of a mentor and making the right shifts in mindset and self-awareness.

mariemungoven

BACK BREAKDOWN 🔥 - 20 WEEKS OUT @wbff_aust A l

BACK BREAKDOWN 🔥
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20 WEEKS OUT @wbff_aust
A longer prep to mitigate any challenges/fk ups lol & adapt. Aim is wellness division ⚡️
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💥WIDER BACK = LATS (Side) Vertical Pulls
*Pulldowns
*Pull-ups
*Back Rows - Drive elbow towards pockets instead of driving elbow behind
*Dumbbell Pullover
*Supinated Bent Over Row
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💥THICKNESS & DEPTH = TRAPS (middle and lower) + RHOMBOIDS. Horizontal Pulls
*Pronated Barbell Row
*Military Press
*Face Pull
*Farmers Carries
*Y- Raise
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🔥 EXTRA TIP *Squeeze the back at the top or end of movement, add in 10 second static holds, pauses & slow eccentrics
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#competition #deadlift #strength #preparation #traps #rhomboids #backwidth #model #personaltraining #fitnessmotivation #journeyoflife #procard #training #trainerlife #hypertrophy #musclebuilding #development #inspo #iconic #workout #education

HIGH standards LOW expectations 🙌🏼 - ❌The

HIGH standards
LOW expectations 🙌🏼
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❌The latter = resentment, frustration and disconnect
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🩸Dealbreakers. Let go of what doesn’t serve you anymore. Set the bar high.
🩸Personal Energy Preservation. Honour your space and be direct if it’s violated
🩸Demand Respect & Appreciation. Communicate your views & beliefs whether they are understood or not. Stand strong with what’s important to you.
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Creating magical power
📸 @erikabencsphotography
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#strongwomen #powerfulquotes #motivational #determined #successtips #golden #shine #fashion #photographer #modelshoot #fitnessjourney #fitnessgoals #competition #standards #greatness

❌ THE ZONE❌ - That moment in time where all yo

❌ THE ZONE❌
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That moment in time where all your life’s challenges and pressures are placed aside. You visualise what’s important to you and execute despite ‘not feeling it.’ You are tired, run down, had enough 😾

This is the time to LAZER FOCUS!
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⚡️Stack the momentum and tear through the mental blocks.
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⚡️⚡️Your GROWTH will thank you for it!! #riseandconquer
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#fiercewomen #determination #execution #success #instagrammodel #influencers #pragmatic #bodysuit #fashion #motivation #trainingday #fitness #mindset #bodybuilding #fitspo #success #mindsetcoach

LOWER BODY 💫 Glute & Quad focused program - A1

LOWER BODY 💫
Glute & Quad focused program
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A1) Barbell Reverse Lunge off a step (AS SHOWN)
⚡️5 x 8 REPS each
*Build up to this exercise from split squats
*Forward lunges demand more quad work than glute work. Reverse = Glutes
*Combination of single leg training and bilateral work is the optimal way to train
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A2) Banded Hip Thrust
⚡️5 x 10-12 REPS
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B1) Single Leg Press
⚡️4 x 12 REPS each

B2) Leg Extensions
⚡️4 x 15 REPS
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B3) Duck Walk
⚡️4 x 25 secs
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C1) Glute Focused Hyperextension
*Hunch back over and feel it in hammies and glutes only not the back. Add weight where possible
⚡️4 x 15 REPS
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# #gym #workoutmotivation #workhard #back #musclenation #koral #buildingmuscle #gains #fitnessfirst #fit #bodybuilding #wbff #bikinimodel #personaltrainer #exercise #education #skinny

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