Photos of bretcontreras


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1 Hours ago

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Bank holiday Sunday spent eating aaalll the vegan bbq food 👀 What’s your favourite thing to have on the bbq? Bonus points if it’s vegan 😅 I’m obsessed with the Iceland No Bull Burgers and corn on the cob at the moment 🤤🍔

2 Hours ago

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⭐️Ascending Hip Thust Pyramid + bench squats to finish ⭐️⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ▪️Warm up set with a load your comfortable doing 15 reps with ⁣⁣⁣⁣⁣ Set 1: 60kg: 15 reps ⁣⁣⁣⁣⁣ Set 2: 80kg: 12 reps⁣⁣⁣⁣⁣ Set 3: 100kg: 10 reps ⁣⁣⁣⁣⁣(died a lil this time hah, s/o to my friends pure gym trainer who made sure ya girl didn’t end it at 8 reps 😫😂) Set 4: 70kg: 12x3⁣⁣⁣⁣⁣ ⁣⁣ Use a weight load that works for you! It’s not about how heavy you go but how well you contract your muscles and how well you maintain your form. Hinge at your hips and push the weight up with your lower body, focus on keep your upper body still so that you’re not reducing the load by essentially pushing the weight up with your upper body too!⁣⁣ ⁣⁣⁣⁣ Add isometric holds at the top after each set and a slight pause at the top of each rep for a full burn out 🤪⁣⁣⁣⁣ ⁣⁣⁣⁣ Some science 😮; you can recruit up to 10% more of your muscle fibers during a maximal isometric action than during a maximal concentric or eccentric one. And what does that mean? Well since fiber recruitment is one of the key neural factors affecting strength, frequent isometric training can program your nervous system to be more efficient at recruiting more fibers and hence improve strength over time. ⁣ ⁣ Hope ya’ll kill your workouts 🥰

2 Hours ago

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• FULL GLUTES WORKOUT • . . Here’s my Glute workout from this morning. Hopefully from the way I’ve written it, you can see how I structure my workouts. . . Activation/lift prep (3 sets): 1. Banded Hip Thrusts x15 3. Cable Pull-Throughs x15 4. Banded KB Swings (band just above ankles) x15 . . Main lift (5 sets): 1. Hip Thrusts x12 . . Accessory 1/Unilateral (3 sets): 1. Bulgarian Split Squats x10 e/s 2. BB RDLs x12 . . Accessory 2/Burnout (3 sets): 1. Glute-focuses Back Extensions x20 2. Seated Banded Abductions x50 . . . . . . . . . . #fitspo #girlswholift #strongwomen #strengthtraining #fitnessmotivation #weighttraining #fitfam #strengthfeed #fitnessjourney #strongnotskinny #bretcontreras #bootyworkout #bootygainz #bootybands #gymshark #glutesonfire #bootybuilding #gluteactivation #bristolpt #bristolpersonaltrainer #gluteworkout #sundaysweatsesh #bristol #personaltrainer #personaltraining #healthandfitness #sundaysweat #barbellworkout #romaniandeadlifts #gainingmuscle

4 Hours ago

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When Girl removes her shoes 👟And you see her in barefoot in gym . Understand Some Serious lifting gains are happening at the bar (hip-thrust ) . Did Crazy Glutes Workout with my Fit buff @sharu_vig . . ❤️loving the current shape Goals trying to cut down a lot of cellulite holding under butt and Hamstring . I know it will take time going with process and loving process . second to get more defined with time in natty zone (all natural ) I’m going slow and steady to make sure I have sustainable body lifetime no just for season . Things take time listen to your body be consistent and discipline once you start seeing changes you get addicted to it . Try it feel it you will get what I mean 💪🧡 Happy Sunday Pretty People 💜 . . #fitfam #fitness #gym #workout #life #gains #fitnessgirl #fit #motivation #inspiration #followtrain #workout #instagood #sunday #bodybuilding #bretcontreras

9 Hours ago

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11 Hours ago

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Doggy wants strong glutes too! Soooo.... I’ve been reading about this “Glutes” expert called Bret Contreras for a while now. I opened this book up on Friday written by him and Kellie Davis two days ago and I have used up every free minute of my days to read it since then. It’s great! I can’t wait to share everything I learn the next few weeks about rounding, lifting and strengthening glutes. Secretly, I think my dog wishes she could learn squats, lunges and hip thrusts too 😆. I’m sure I’ll be ordering his newest book soon! #bretcontreras #hipthrusts #strongglutes #squats #roundbooty #doglove #maltese #shitzu #fitmama

16 Hours ago

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A little variation of @bretcontreras1 glute burnout. I incorporated this in the beginning of my workout instead of a burnout so I did more sets than the recommended 2. I’ll definitely be adding this to my routine! 🔥🔥 ⠀ This is the only reason I like filming my workouts, so I can always improve form and technique. I can already spot all the tweaks and adjustments I need to make to improve my form more, but this is all about progress. 💪🏼 ⠀ With band above knees: ✖️6 banded full hip thrusts ✖️6 banded half (mid) range thrusts ✖️6 banded high range pulse thrusts ⠀ Roll bar away and completed: ✖️25 abductions at high position ✖️25 abductions at low position ✖️25 banded frog pumps ⠀ I did 6 sets 😅 🎥speed 1.5x . . . . #hipthrusts #bretcontreras #legday #glutesexercises #momswholift #strongmoms #fitthick #burnssogood #gymmom #gluteburnout #chickswholift #mytherapy #vasafitness #gluteworkout #buildabooty #glutesday #thethrustisamust #alwaysprogressing #fitmommy #fitmama #postbabystrong #lovelegdays #fitcurvy #thickthighssaveslives #momswithmuscle #fitmoms

1 Days ago

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🍑 LEG DAY 🍑 Deslizá para ver el workout! _____________________ entrena hoy? Me encanta entrenar los sábados por la tarde porque voy relajada y generalmente no hay tanta gente en el gym 🙌🏻 _ Hoy les comparto mi WOD de ayer. Trabajé tren inferior en general, enfocándome en ejercicios #compound: [reps x sets] _ 1️⃣ Hip thrust | 10x5 2️⃣ Sentadillas | warm-up + 6x5 3️⃣ Buenos días | 4x12 4️⃣ Estocadas con step | 8x4 (cada pierna) _ El HIP THRUST es uno, si no el mejor, de los ejercicios esenciales para glúteos. Algunos tips: _ ⚠️ Usá una banda elástica por arriba de las rodillas para aumentar la resistencia. ⚠️ Usá un pad de espuma (o colchoneta) para proteger la pelvis del peso de la barra. ⚠️ El banco debe ser de la misma altura de tus rodillas. Si sos bajita como yo, probá usar steps contra una pared, como ves en el video. ⚠️ Para poder aislar el glúteo mayor, no muevas el tren superior. ⚠️ Mantené la mirada siempre hacia delante (y NO hacia arriba), el único movimiento que hago es la de extensión de cadera. _ También las podes hacer con mancuernas, hay un montón de variaciones de hip thrusts! Para más info sobre técnica de hip thrusts recomiendo que chequeen la página de @bretcontreras1, AKA the glute guy. _ Si te gustó este post, ayudame con un ♥️ y GUARDÁ esta rutina para tu próximo entrenamiento! _ Music: Love Me Less (feat. Quinn XCII) - MAX

1 Days ago

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I’m not saying that if you wear @octaviaactivewear when you workout that you will get a peachy butt 🍑 ... But I was wearing Octavia Activewear and I got results so.... make of it what you will 🙃

1 Days ago

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When you have to pause before #squats to take this down a few notches 🙌🏾 🏋🏾‍♀️ 🏃🏾‍♀️ #gymjones #inzer

1 Days ago

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Can the sun stay out now until at least October please? ☀️ Have a good bank holiday everyone! Whether that’s fitting in all your workouts and eating super healthy or it’s taking some well needed down time and a couple of treats - enjoy yo’selves! I’m hoping to do a mix of all 4 🥰💖

1 Days ago

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#educateanddominate Beyond thankful for @bretcontreras1 Bret Contreras, PhD, CSCS “The Glute Guy” taking his time and showing me a completely different approach in improving my hamstrings (lacking body part for me). Bret is famous for building the world’s best glutes, yet all of his clients have superiorly developed hamstrings 🤔🙋🏻‍♂️I didn’t think twice before asking him for help! Thank you once again, I’m coming strong for #miaminationals2019 👊👊 . . . #glutes #gluteguy #thegluteguy #glutelab #bretcontreras #hamstrings # #nordiccurls #hipthrusts #hipthrust #squat #squats #thegymsd #sandiego #california #knowledge #power @glutelabofficial

1 Days ago

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You have to realize that you are capable of achieving anything you want in life. BELIEVE IN THE VISION YOU HAVE FOR YOURSELF!🙏🏻💗 You know what you have to forget about? The haters FUCK THE HATERS! Fuck anyone who brings negativity in your life. Those people don’t deserve your energy. Focus on yourself and great things will happen✨👏🏻 #bootygains #bootybuilding #bretcontreras #glutepump #makavelimotivation #believeinyourself #fuckthehaters #loveyourself #gymlife #athletelife #bodybuilding #competeharder #pushharder #workhard #shredding #summershredding #girlswithmuscle

1 Days ago

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Practice what you preach... . For all of my beautiful clients who have been subjected to the pain of the brutal Booty Builder in our sessions, here’s proof I know just how that feels 😂. . Today’s booty workout high rep finisher - 5 sets of 10 full reps followed straight up with 10 top end pulses... boy does this burn!! . Here’s my top tips to ensure you get the most out of each and every thurst; . ✅ ensure your set up allows for vertical shins and a 90 degree knee angle at the top of the movement to maximise glute recruitment ✅ tuck pelvis up and under, creating a slight posterior tilt, as you drive up through your heels. ✅ keep your chin tucked to your chest throughout the whole movement, keeping eyes forwards to maintain a neutral spine and prevent over arching or hyper extension of your back at the top ✅ keep the entire movement controlled, maintaining glute connection throughout - don’t just release the glutes and flop down to the bottom position, keep the tension . Give these a go next time you’re in the gym, trust me your 🍑 will be on 🔥🔥🔥. . #rmpersonaltraining #fitness #fithealthyhappy

1 Days ago

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Officially finished one month of #bootybybret with #bretcontreras, and I’m ready for the next round with new moves. Hoping to work on these freaking long legs and arms...and butt...and abs...so basically everything. But it’s my #gymtherapy and I love it. #summeriscoming #bikiniseason 👙. Letsgoooooo!!! ✌🏻❤️&🏋️‍♀️

1 Days ago

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Been getting some unilateral work in throughout the week! Just like I told you guys, I need to work on those imbalances so here's a little bit of what I've been doing. I still do regular leg extensions but then after I'll just isolate the left leg for a little extra attention. Haha. Remember to get that full range of motion and don't rush it! My videos are sped up but when I do these I make sure I do them slower and with purpose! AAlso, those didn't look like much but it legit was difficult!! Lol And Bulgarian split squats are just a wonderful exercise to have in any program. It's beneficial for a multitude of reasons, including helping correct muscular imbalances. Buuut this time I decided to try the Bulgarian split squats a little differently. They're not perfect but I tried doing it the way Bret Contreras showed in a recent post and I really liked it! With his method, you'd do it on a foam pad (like the one on the leg extension machine) rather than the bench but the bench was all I could use at the moment. It should be below knee level, and instead of going straight down like I did in a previous video you will come down diagonally and lean the torso forward. Your back knee will end up really close to the ground. I felt like this isolated the lead leg more so than the other way and liked how difficult but rewarding it was! #fitness #fitlife #fitnesslover #fitnessinspiration #fitgirl #fitchick #fitnessmodel #fitnessmotivation #weightloss #fatloss #healthywomen #health #personaltrainer #blink #bronx #healthandfitness #fitnessjourney #bulgariansplitsquats #legextension #singlelegextension #bretcontreras #gymshark #gymsharkwomen #strongwomen #resistancetraining #strengthtraining #womeninfitness #womenworkingout

1 Days ago

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Verschil tussen 2014 en 2019. Links 57kg, rechts 65kg. Consistenty is key. Maar eiwitrijke, gezonde voeding is minstens zo belangrijk!

1 Days ago

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New suit. #obviouspost #flexfriday . . 📌Current Program: #BretContreras #StrongCurves 📌Eating in a mid to moderate calorie deficit 📌Keeping carbs in the 30g to 100g range 📌 #Running 30 minutes 3x per week 📌 #Walking 30 minutes 3x per week 🔥The #cardio isn't necessarily to accelerate #fatloss I just enjoy it. . . . . #fitgirl #momswholift #booty #lean #fitness #muscle #curvy #strong #caloricdeficit #caloriesincaloriesout #fitnessgoals #glutes #fitgirl #fitfam #gym #homegym #keepgoing #goals #health #flexibledieting #lift

2 Days ago

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2 Days ago

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2 Days ago