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Delaney Smallwood

Killer leg day seminar at @houseofpaingymchesterfield with @timjon88. Our main focus is to really go over mechanics with basic exercises. . . Leg Extensions- main focuses on holding yourself down hard to keep tension on quads, spend time at the top squeezing and go all out on your last two sets (as many good reps as possible) . . Smith Machine Bulgarians: Pad on the bar, this allows for the foot to dorsiflex still and prevents limitation of knee flexion on the back leg. We used a chain to help keep weight close to center of gravity and keep focus on leg not holding a weight. Tempos are huge here. 4020 - constant tension and foot pressure on way up. . . Hack Squats- 1 warm up, 2 all out sets. People are all about volume. Now that’s good for detail work and changing up now and then but mass is built, in my opinion, 6-12 rep ranges. With perfect tempos and form execution. You do 2 top sets hard and correctly, you shouldn’t be able to do more. Better to hit two sets 100% effort than 4 lousy sets of 75% max. I did all out working sets with 4010 tempo, 3 min rest, 10-12 reps (ended up getting 13) - ended with a drop set to just fire up the legs. . . Those were our main focuses this go around and we want to encourage everyone to ask questions, and we will be doing another one of these soon. Legs are the tell sign of a bad ass mofo in my opinion so toughen up, learn how to properly train smart, and push yourself! 🤘🏼 . . @officialgasp #legday #quads #houseofpain #chesterfield #stl #missouri #figure #ifbbpro #girlswholift #girlswithmuscle #girlswhocompete #bodybuilding #fitness #fitnessmotivation #train #trainhard
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Delaney Smallwood

Delaney Smallwood

Delaney Smallwood

Delaney Smallwood

Delaney Smallwood

Delaney Smallwood

Delaney Smallwood

Delaney Smallwood

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