kristen.kiefer
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i think you'll do well
ya true that, she definitely has the right shape and look to do well !She is a beast bud, been kicking ass and just starting her bikini journey!
Welcome Aboard Kristen ... Im subbed . 1st of all you look incredible . Is that a recent pic up top ?
Good mornings light my hams up something vicious I am sooo bad at them too. They may become my main accessory exercise after legs or deads
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Speaking of stretching...
In order to gain muscle and get stronger, everyone knows you must have proper form. This is something that I have to work on every day. The main problem I have is tightness in my calves and hips causing my squat form to be terrible. I stretch and foam roll daily now to work these kinks out. I have been able to go much lower on my squats and I have better form. Better form = being able to squat more weight = Baby hulk quads! The exercise is useless unless you have proper form.
I suggest:
-Watching yourself in a mirror to check your form
-Having a workout buddy watch your form from different angles
-Video taping yourself so you can watch your form progress
-And of course STRETCH!
@kieferkm
I love the above post.
So happy this thread is starting off with knowledgeable people instead of creepers.
Mass props to Jim
Knees out is the best squats you can do, can be very painful and hard to do at first! I still have to get yelled at "knees out knee out!!!!"
Lateral band walks are impossible in a good way. The red resistance band and I'm through !
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I love a lot of experience with this sort of thing. It's not always mobility and often stretching more only makes it worse.
You should be able to squat deep into a sitting position. Much past a 12" inch box. Whether you choose to load that position is based on the individual and goals. But solid movement patterns everyone should be able to do this imo. It just takes time but the more you load a bad pattern the more you enforce that pattern.
Imay make some suggestions to help without you taking offense? I only ask because I've learned that many people who look great, like yourself sometimd take offense when being critiqued. So I keep my mouth shut. I'm a trainer and strength coach with a specialty in movement training and NKT (neurokinetic therapy). Maybe you've heard of it since you're a PT student? Of not, you will.
I suggest you release hamstrings and piriformis with Foam roller or something heavier like PVC, which is my preference. Then hammer a couple of high rep sets of single leg glute bridges to fatigue and really try to get your glutes to take through hip extension. You will likely feel your hamstrings do the work or even cramp? If so, slow down and focus on the glutes.
Then you need to hit glute medium by doing something like Lateral band walks or even abduction machine. But I prefer to do them standing and it's more resembled a squat position.
Now you need to hammer out some Core stability. I like RKC planks, read about them. They are basically breathing planks with lots of tension. Stay away from regular planks for time...For time. They suck.
One more suggestion; stop heavy back squats for a while. Try anterior loaded squats like front squats, zerchers or goblet squats. They force serious Core activation and naturally correct the forward lean by firing up the deep Core muscles. Focus on squatting deep, between your hips, force your chest up and push knees out as you descend into the squat.
Do everything I suggest before your squat workout or even every session. Should only take 10min.that is a proper warm up, not the treadmill.
Btw, you look awesome and with the right work and improved movement patterns you will recruit more and more new motor units(muscle fibers) and get super strong, look and feel better and better.
Let me know if I can be further assistance.
Good luck.
I love the above post.
So happy this thread is starting off with knowledgeable people instead of creepers.
Mass props to Jim
Knees out is the best squats you can do, can be very painful and hard to do at first! I still have to get yelled at "knees out knee out!!!!"
Lateral band walks are impossible in a good way. The red resistance band and I'm through !
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I've been working on knees out like CRAZY! I've been doing squats wrong my entire life!
Instagram: @kieferkm
How are you preparing your asparagus ? Are they worth the cost ? I always eye fuck them in the store but never buy them
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