bryonyak_coaching

Girl to Girl 🎀

that lean toned physique you’re desperately working towards isn’t built by Pilates alone, I hate to break it to you but there’s a lot more to it than the “burn” and getting a sweat to building a strong, feminine physique,

there’s the training, the food, the mindset, all of it!

DM me the word “TRANSFORM” if this is something you’re currently working towards 💖

There’s exercising and then there’s training and no… following a program isn’t the same as training!

Lemme explain 👇🏼

🍑Left (hip/glute bias)
You’re taking a longer stride, hinging and letting the torso come forward slightly, sitting more into the hip.
Most of the load is on the front glute + hamstring here and the key is not pushing off the back leg. That back leg is just there for balance, not drive this way your front glute is doing allllll the work. No cheating!

🔥Right (knee/quad bias)
Shorter stance with a more upright torso driving the knee over your toes (no this isn’t bad for your knees)
Now the emphasis shifts into the front quad and again the back leg doesn’t help out so no pushing off it, all the work stays in the front leg.

Same exercise, different way of loading BUTTTT both variations still train BOTH quads + glutes (say what now?!)

that’s because both hip + knee extension are still happening every rep so it’s never “either/or” or “this one is better than the other” it’s a shift in emphasis and that’s why it’s super important to understand the intent behind your exercises.

In BOTH variations, I lock in two VERY IMPORTANT coaching cues so take note if you want to maximise your Bulgarians…

1. Tripod foot
Big toe, little toe, heel.
Use the whole of your foot, this stops you collapsing into the arch or dumping force into one side of the foot. If your foot shifts, your force leaks, we lose stability and remember we’re only as strong as our weakest link.

2. Big toe pressure
Actively drive the big toe into the floor as you move, don’t let the toes wiggle or lose stability. This helps
* keep knee tracking in alignment
* organise the hip under load
* improve glute contribution through better pelvic control

So next time ask “have I actually set my position up to express force properly?” Because exercise selection matters yes but position and ex*****on dictates everything!

💖 I post weekly about how to build a lean, strong, feminine physique through mastering your technique and... Follow if this is your goal!

I mean you could go home and eat your bodyweight in chocolate or you could send it in the gym and see what you’re truly capable of

I chose to go to war and won!

💖 If you’re becoming the woman who is done with the overwhelm of conflicting fitness advice online and just wants a plan that actually gets her the leaner, stronger look you’re after, follow and let’s do this together.

Every. Damn. Day.

What about choo?

My account is for women who are done with endless cardio and no results, and ready to build a strong, defined body they’re genuinely proud of. If that’s you, I’m so glad you’re here 💖



strengthtrainingforwomen womenwholift gymgirls musclebuilding stronggirlsclub

Let me be the one to tell you 🫵🏼

there’s training hard and then there’s training with full blown INTENSITY

a relatively hard set that got you a bit out of puff just ain’t gonna cut it

next leg day try going for another 5 reps if you can do it you know you’ve been leaving progress on the table and can safely chuck more weight on

You can thank me later 💁🏼‍♀️

Most women say they don’t wanna grow their traps then go perform back exercises like this 🤨

If you want to improve your posture, develop your back WITHOUT growing your upper traps then you’re gonna wanna hear this one…

Rows are a great exercises for developing the back muscles, improving posture and getting you sexy strong back when performed correctly

Here are my top 5 ex*****on tips + cues:

1. Keep your ears away from your shoulders (no upper traps lifting up and doing all the work) create distance between your shoulders and ear
2. Open proud chest always, think tall, b***s out 💁🏼‍♀️ just be sure to avoid overextending your lower back and flaring your ribcage to keep a stacked brace
3. Row to your bust and get your shoulder blades to kiss together at the back 💋
4. Close your eyes and allow your shoulder blades to initiate the movement not your arms
5. Core engaged the entire set, exhale on the effort return the weight slowly using control not momentum

If your rows got you looking like Quasimodo, drop the load, fix your your form and control the load and a pause in the hardest range (when the bar is close to your chest)

I built this account for women who care about having the best technique in the gym.. With the feminine physique they’re obsessed. If that’s you, follow 🩷