Body Performance Lab, LLC

BPL Coaches
& bringing the🔥🔥🔥

Don’t let anyone tell you you can’t do something! Let their doubt drive you. It’s never too late to become what you want to be.

Prove them all wrong.

🔗FORM FRIDAY🔗

Curtsy Lunge

Targeting your gluteus medius aka “the side b***y” can be challenging. The curtsy lunge is a fantastic movement where you can overload this muscle. Although you engage your glutes during a traditional back squat, it’s often difficult to isolate just the side b***y.

When your leg crosses back and around, the gluteus medius on the stationary leg fires up. The hip abductors (which bring your thighs together)are also engaged.

Give this lift a try! You can start out by using body weight and progress with a barbell or dumbbells from there. It might look easy, but this movement will have your side b***y lit on 🔥

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🔗FORM FRIDAY🔗
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BARBELL FRONT SQUAT
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First thing first gripping the bar!
- This is the classic grip used in the Front Squat and is the same position used when catching the bar during a Clean. With the barbell in position, place your fingertips under the bar just outside of your shoulders. Many people prefer to have all of their fingertips under the bar, but that's not a requirement if it's not comfortable—I prefer two fingers under the bar.
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Now drive your elbows up so your upper arms are parallel to the ground. Your arms should also be parallel to each other. This is the grip you will hold throughout the lift.
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The clean grip can cause wrist pain if you don't have sufficient mobility and it is generally recommended that athletes who rely on their wrists (i.e., pitchers and tennis player) to avoid it. Also, it can be tough to get into this position if you have poor shoulder mobility or large biceps.
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THE FORM
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Step 1: Take a deep breath in, tighten your core and pull your shoulder blades down and back.
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Step 2: Sit your hips back, bend your knees and push your knees out to lower into the Squat. Keep your chest and elbows up throughout the rep.
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Step 3: Continue bending your hips and knees under your thighs are approximately parallel the ground.
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Step 4: Drive through your midfoot to stand up out of the squat as if you are pushing the ground away from you. You should feel your quads and glutes doing most of the work. Squeeze your glutes to extend your hips at the top of the squat.
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Happy GOOD form FRIDAY 🙏🏽

Cable rope curls

STEP 1:
Set up a rope and attach it to a low pulley cable. Stand about a foot away from the weight stack while grabbing the end of the rope in each hand with palms facing each
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STEP 2:
Keep elbows close to your sides and curl your hands upward (like you’re using a hammer) until elbows are at a 90-degree angle. Pause for one second at the top and slowly lower back to the starting.

These are a great bicep isolation movement. Give them a try and be sure to tag us and use our hashtag 💪🏽💪🏽

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FORM FRIDAY
The cable stiff leg deadlift is an isolation movement that specifically targets hip flexion and extension, and can be performed by all to increase muscular strength, hypertrophy, and neuromuscular control of the muscles involved in powerful and explosive movements. The key differentiation to a conventional deadlift is that the stiff leg deadlift has less knee flexion at the onset and throughout the motion, increasing the need to flexibility and hamstring and lower back strength.
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SETUP:
a) Assume a standing position with your feet shoulder width apart and hold the weight with your palms facing towards you. 
b) Engage your core, bring your shoulder blades together, and keep your chest held high.
ACTION:
a) With a slight bend in your knees, slowly bend over at the waist, bring your hips back, and bring the weight over your feet until you feel a deep stretch in your hamstrings.  Keep your back straight and your core tight. 
b) Now, contract your hamstrings as you return to the standing position and squeeze your glutes. 
c) Maintain tightness in your core and repeat!

🔗FORM FRIDAY🔗

Bulgarian Split Squat

A little late today but this one is worth it!

Bulgarian split squats are more difficult because you're using almost your entire body weight on one leg instead of two. In addition, it requires more balance and you're also having to stabilize the hip and knee joint in ways that aren't required with two legged exercises. Due to the demands of balancing on one leg Bulgarian split squats hit your quads, glutes, hamstrings, adductors, abductors, and calves. I can't think of another leg exercise that hits every single one of these muscles. Because of this, your thighs grow large, quickly... and that equates to a 10% strength gain and it’s been scientifically tested by a man named Mike Boyle.
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1. SET YOUR BASE: Find a stable implement and place the front foot far enough way so the hips can sit into a single-leg squat position without the front foot coming off the ground.
2. CONTROL THE ECCENTRIC: Slightly brace and sit into the hole thinking about bringing the hips straight up and down as if they’re on a string. Keep the torso neutral or slightly leaned forward and allow the knee to track without allowing the heel to lift off the ground.
3. STAND AND REPEAT: Drive through the front leg and press directly down into the ground contracting the quad. Keep the hips inline and travel directly upwards while maintaining tension throughout the quad.

Give it a go and be sure to tag us!

🔗FORM FRIDAY🔗

Plate Hip Thrusts

Using a plate will allow you to isolate just the glutes. As opposed to a traditional barbell hip thrust which recruits auxiliary muscles (legs, low back and core) and when overloaded can actually widen the waistline.

If you really want to target those glutes, try this hip thrust version on your next b***y day!

Start by using a lighter weight 25-35 lb plate. You can also use a glute loop or b***y band to add resistance. Place the plate across the hips, lower the weight to full extension. Push the hips upward and at the peak of contraction, squeeze the glutes by pausing at the top for 1-2 secs. Perform 3-4 sets for 15-20 reps.

If you are trying to grow your glutes without blocking out your waist, this is a fantastic option! Give it a try and tag us so we can feature you in our stories.



***ybuilding

🔗FORM FRIDAY🔗

Cable Pull-Through

It is a great compound exercise that trains the powerful muscles of the posterior chain which includes the hamstrings, the glutes, and the low back. This would be the perfect introductory variation to the deadlift, and a formidable builder of the legs all by itself.

Position the rope at or below hip height.

Facing away from the pulley, grasp the rope with both hands. While bending at the hips, knees slightly bent, pull the rope up using the glutes as the prime mover. Pause and squeeze the glutes at the top of the motion.

Give it a try and make sure to use our hashtag for a chance to repost you!