Lose 8 Pounds – Holly Perkins

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How to Make Your Butt GREAT
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Holly on Instagram

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Dear Demons,
Come at me again.
Next time...I'll put up a fight.
#womensstrengthnation ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift

Wow...just WOW! Feeling like a new person after an incredible weekend of love, and today's eclipse. Do you feel the energy shift? That feminine moon energy crossed right in front of our sun today. These are special and transformational times.
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My friends at @livestrong_com put on an INSANE event today, outside, on the 73d floor in Downtown LA. Powerful vibes for sure.
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Sending you tons of positive vibes on this eclipse day, and for an extra awesome week. You got this!
❤️👯💯🔥🎉
▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fitness #fitspo #fitfam #strength #gym #workout #exercise #fitnessaddict #fit #fitspiration #fitnessmotivation #girlsthatlift #bodybuilding #fitgirls #healthy #instafit #GirlsWithMuscles #Women #squat #deadlift

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Love the subtle adjustments on these three moves that you can do anywhere for a quick little booty and leg boost.
☝🏻Tucking the back toe on a Bulgarian Split squat changes how the front leg is loaded, and is great if you have toe issues, like moi 😕
✌🏻The Single Leg Squat with one leg raised and opened puts more isolation on the working leg and provides an awesome stretch for the non-working leg.
🍑Love a little core activation by adding the knee lift to a Squat. Just a fun variation 👯
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Try em out this weekend and DM me what you think!
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Public Service Announcement:
Gentlemen...this is my place of work, where I come to inspire the world, and share my love of fitness. Please don't DM me with creepy photos, pokes, winks and attempts to flirt if I don't know you. I don't respond well to such things 👍🏻
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Happy weekend!
#womensstrengthnation
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Incredible @livestrong_com event tonight discussing the real-real on organic foods and farming. I was shocked to learn that the food ranked highest in antioxidants most consumed is coffee. 8 million users in the LIVESTRONG system and coffee is the most frequently consumed "health food." Crazy! Buuuuut, I get it. Coffee...sigh....
Check my Story to see some of the organic brands I'm officially obsessed with.
#FutureOfFood

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I don't believe that "squatting is bad for your knees." I also don't believe that "you better be careful with lifting too much, you might hurt yourself." And I definitely don't think that "only athletes should lift heavy."
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I believe this is where miracles begin. And that this is the shit that creates magic.
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When I construct a workout I think in terms of movement patterns, directional forces, and how the muscles get loaded. I like to sequence exercises somewhat like a dance. Each step leads into another, so that there is a sense of energetic flow. One move should compliment another. Your workout is not just a collection of random exercises. It should be a well curated experience that leaves you feeling exhilarated!
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These three moves together are 'xactly what I'm talking about.
☝🏻Single Leg Deadlift is sooooo good for correcting imbalances between legs. Great for foot and ankle strength. Amazing for working on balance. AND incredible for tha Boots 🍑
✌🏻Barbell Reverse Lunge starts in the backward direction which is unusual in your typical daily movements and therefore great for exposing your body to a new stimulus. I love lunges in general because they are basically strengthening the movement pattern of walking, running, and climbing stairs.
👉🏻I love Plié Squats because they load your pelvis and hips very differently from any other movement. Also great for hip flexibility. Here too, this is a movement that you don't make throughout a typical day, and therefore is so good for strengthening.
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If you're doing The GLUTES Project with me:
~ I am using a barbell instead of dumbbells on the Reverse Lunge. Feel free to experiment with both.
~ I've got my front shoe off for the Reverse Lunge. Please be careful if you want to experiment with this. Advanced lifters only please!
~ For the Plié Squats, larger dumbbells mean less depth. Check out the alternative holding position in the last clip.
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Post pics from your #TheGLUTESProject workout and tag me! 🍑🍑🍑
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At first it might be a desire to look good. Or to lose weight. It has to start somewhere, with a desire for something more.
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But as you make progress it becomes about something else.
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It becomes about you, becoming different. And bigger. And better. And new. And THAT becomes the motivation AND the reward.
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The weight loss, the nice Abs, and your hotness become secondary. They pale in comparison to the joy you feel from what you've become.
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You become bold. And big. And powerful.
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You deserve this.
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From my heart to yours ❤️
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Have a FANTASTIC weekend!
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Just thankful for the moments of sunshine that appear between the stretches of struggle.
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I used to believe that I should be ecstatically happy ALL the time. Now I know that the rushes of extreme gratitude and peace come BECAUSE of the hard times. And I am deeply thankful for it all.
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Happy Thursday, friend ❤️
#womensstrengthnation ▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃▃ #fit #health #exercisedaily #strengthtraining #workoutmotivation #physicaltherapy #strong #strongwoman #fitnessmotivation #fitnessjourney

My love affair with these four moves. More specifically, it's a hot foursome because the chemistry between them is fiyah 🔥🔥🔥
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☝🏻Loaded Step Ups are considered a "level change" and are an incredibly important movement pattern. I often tell my clients: "You can't expect to go up and down stairs pain-free if you are not strengthening the movement pattern. Stepping- upward and downward- is pretty complex biomechanically. A flight of stairs used to be the death of me until I incorporated this move. #gamechanger
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✌🏻The Glute Bridge is one of the best ways to truly target and isolate your Glutes. It's a completely different movement pattern as compared to the one above, making it a fantastic partner and compliment. I'm certain this move is the most responsible for giving me a butt, especially when I challenge myself on weight load here. I just started Month 2 of The GLUTES Project and am currently at 70lbs here. Which isn't impressive, but enough to inspire some booty change 🍑
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👉🏻Romanian Deadlifts are great for hip power, core integration, and booty growth. It is also one of my all-time favorite moves for creating a strong and hot looking upper Back. I'm finally back to 95 lbs here. Since doing GLUTES this round my Back has transformed like, major. I'll show ya soon 😉
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🙌🏻 Squats are just...religion...in my world. It's a super important movement pattern because it translates to everything you do with your body all day long. Traditional Barbell Back Squats are my hardest move of all and I hate them. Real bad. But when I work them, all of my body aches and pains go always. #magic
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If you're not joining me for #TheGLUTESProject, I hope you'll consider adding these four moves together into one of your workouts. I promise you won't be disappointed ❤️❤️❤️
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© 2016 Holly Perkins

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