Hapori Legday

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Rā tinihanga kai 👨‍🍳💪 #rāwaewae

Pasta pāua

Rā Waewae!! 😋

#gym #rāwaewae

Te mamae i te ingoa o te hauora...me te hiahia ki te taraka para

😭 kei hea aku tino toa o te ra waewae??? Kaua e wareware ki te TĀPIRI!!!

ManSquat

Kāore e noho ana hei Zercher Squat. Ko tēnei te man squat. 2xBW i konei, ā, e kite ana au he nui ake tāku i te pākete 😉

10/9/22

I taua wa i rapu ahau i te ipurangi i runga i te taha, i roto i te taha, a kāore au i kitea he tangata kē e mahi ana i tēnei, ā, e whakaaro ana au, e rua wiki i muri mai i mahi au i te toru te huringa, ā, ko au anake te tangata e mōhio ana ki te mahi i tēnei, tuatahi me te whakamutunga. Y-Raise…pānui atu

Kōkāka

Kīni Jerk me ngā kōkāka o te tangata kōhatu. Ko ngā RDLs he huinga nui me ngā kōkāka pātea e rua he mea nui, ā, i muri mai ka huri au i tēnei pātea i muri i tōku tuara me te mahi i ngā 34 hīkoi i waho, ka huri au ki te taha rerekē ka mahi anō i ngā 34 hīkoi, ā, i te wā i te pau te pāmahana i ngā…pānui atu

Te Whakatūpato

He ata pai Hang power clean ki raro i ngā kōwhai, tīmata ki ngā 3 front squats i hangaia ki te huinga taumaha e taea ana 4 sprint 360° caveman squats ki ēnei gamma cast front lunges (ko te karapu he 35lbs/15.9kgs)

Te Rā Pooti

Kua riro mai he pātea hou mō te whakangungu, hei tāpiri i te wiri ki te pooti. Uclips, he pai mō te whakamahi i ngā barbell, dumbbell, me ngā kettlebell. Ahakoa ngā landmines, dips, pull ups, belt squats, rānei ngā hurricane bar squats e kitea ana i konei. Kua riro mai ngā Titan pulling blocks e…pānui atu

#rahuanga

Wiki Huringa

E haere ana mai i ngā poraka ōrite ki tētahi poraka hanga/whakapakari. I tēnei rā, ngā hāmene Nordic, pēnā i ngā wā katoa, ā, kātahi ka ngā hātepe kang. Ka kite au mēnā ka taea e au te hanga ki te taumata o taku taumaha pai-mōrena, kātahi ka ngā hātepe Anderson (hātepe pīn), ngā hātepe hip, kātahi…pānui atu

Kang Squat PR

Kaore e ataahua, engari kaore e tino uaua. 98kg boiiiiiii He aha te kang squat? He whakakotahi i te pai o te ata marie me te squat pepeke

Ngā Pākiki Pātea

Ka mea rātou he pākiki mō ngā kōtiro, engari ka taea e ngā pākiki pātea te whakarite i ō turi, ā, ka waiho koe hei tāne

Dissssss-Cumm-Ferrrrrt

Nō reira ka taea e au te Nordic curl ki te papa me ngā pākete taumaha e pupuri ana i taku uma, i mahi au i te Y raise Nordic hamstring curl tuatahi, ā, i te wiki i muri mai 2 sets o 3 Y raise curls, engari......ko tēnei 10kg 22lb karapu....omg...i whakamahi i ngā pātea mō te 45° te piko e pupuri…pānui atu

Kāore e pā te huri

Ngā huri hāmstring Nordic. Kei te tuku atu i te 1 wāhanga o ngā momo rerekē. Kāore tēnei pōro pātea e huri pēnei i te pōro rongoā, nō reira, haere mai ki ahau e te tuahine 😉 He tino rongonui te #hamstringsarethenewabs i runga i te eye-gee

RDL

I te akoranga anō i te RDL i ngā marama kua pahure. Ko te tohu o te peke i te 🍑 ki te kokonga o te tuanui he tohu kāore au i mōhio, he tino pai ake i te hinging anake, ā, e tino rata ana ngā hamstrings ki a ia. Tōku taumaha 4x12 i tēnei wā me te āhua pūmau

Kāore. Kāore.

Kāore e taea te pātea i te rā waewae. He mea nui ki te whakangungu mō ngā take maha. Kei te ngaro tonu taku pēne hyper extension, kua tonoa te mea hou i mua i te tīmata i te rā waewae. He keg whakaritenga lol i mahi RDLs, ā, i muri mai RDL Kang squat complexes, ā, i muri mai kang squat ki keg squat…pānui atu

Hip Thrust

Kāore au i mahi i ēnei i te tau, kāore au e mōhio, engari i mahi au i ngā curl Nordic taumaha anō, ētahi squats, i mahi ki te 2.5xBW e kitea ana i konei mō ngā 5 repa māmā, ā, kātahi ka mahi au i ngā lunges kaipōti mō te 3 meneti hei pātea. #friendsdontletfriendsskiplegday

Hihiri

A pōpō he rā tere/kaika, tīpako, tērā pea he thrusters, he Viking-press front squats, he kettlebell swings, he reverse hyper extensions, ā, ka whai mai he clubbell medleys. Me tīmata!

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I whakakīia e te pātea Swiss ball bridge curls, 2 huinga o 7 tikanga, 7 porokai, me 7 tikanga anō, ā, i mutu te rā me ngā RDLs waewae kotahi i te tū o sumo. Ka haere mai te hamstring i te rua pērā i te biceps. Kimihia rātou, ā, tunua rātou! 🐸

RDLs

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Ka mutu.....

4x4x25, kāore au i mahi i ngā hīkoitanga Hindu i te āhua manawa-manawa-hīkoitanga i ngā marama, kua ngenge taku tuara i te pātea o inanahi (ka pai ki au te rākau) nō reira i huri au i ngā hīkoitanga kettlebell taumaha mō ngā hīkoitanga Hindu kettlebell #wakeupchooseviolence

Te mea nui

Ko te rōpū uaua tino nui hei whakangungu. Mo te testosterone, te roa o te ora, te mahi i te ao me te whakangungu, me ngā āhua.

Zercher Deadlift

I te Oketopa i mutu au i te 245. I tenei ra, i mahi au i te 1.75xBW. Ko te ra waewae te tohu, ko te tuara me nga tuhinga te stag 😉

Kaore e taea e ngā hoa te tuku i ngā hoa ki te pānui i te rā waewae

Kaore e mutu mātou!

Whakatā

He mea nui ngā whakatā. Ko te mea kotahi i ako au i ngā tau, mēnā kei te hiahia koe ki te aukati i ngā taumata, ngā wharanga me ngā whakangungu pātea, me whakahaere e koe te kaha. Hanga hanga hanga, ngā tikanga. Hanga hanga hanga, ngā tikanga. He maha ngā huarahi rerekē ki te tiki i te whakaoho me…pānui atu

Pātea engari e pai ana🔥

Ngā Seti Whakamutunga

I muri i ngā mea katoa, 6 porowhita o ngā whakatūpato shrimp (5 ia) me taku 14kg clubbell i te superset me ngā whakatūpato pīhono (2 ia) me tēnei 6kg clubbell. He pai, he pai 😅

Kaua e wareware ki te ra waewae

Te tirohanga

I mahi te pānata, i tango i taku taumaha mahi 5x5 i tēnei wā, i kite au he iti iho i te 1.5xBW nō reira i tāpiri au i te 5lbs, ināianei kei te mahi au i te 5x5@1.5xBW i te mea, e 5% noa iho o ngā tāne ka taea te peke 1.5xTe Taumaha o te Tinana, ā, e 25lbs noa iho au i te mahi 2xBW, anō, he mea…pānui atu

Kang

Āe, e te rangatira!

Yessssaaa

Whakakaha i tō testosterone me tō pūngao i te āhua taiao. GH hoki. #AllDayIDreamAboutSquatting

SLS

He aha te mea pai ake i te whakamahi i te pēne? He rōra pātea kei a koe. CalveVeins 😉

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