Emily Reynolds

🔥 Advanced Donkey Kick Variation 🔥

Want to take your glutes to the next level? This advanced version of a donkey kick combines a cable machine, ankle strap, and BOSU ball to challenge strength, stability, and muscle control all at once.

In this exercise, Krissy is using an ankle strap attached to the cable machine while standing on one foot on the top dome portion of the BOSU ball. The unstable surface forces her body to recruit more stabilizing muscles while the cable provides constant resistance throughout the entire movement.

How to perform:
✅ Attach an ankle strap to the low cable pulley
✅ Place the strap around your working ankle
✅ Stand tall with your opposite foot centered on the BOSU dome
✅ Brace your core, keep your spine neutral, and slowly drive your strapped leg backward
✅ Focus on squeezing the glute at the top of the movement instead of swinging the leg
✅ Control the return to keep tension on the muscle

Muscles targeted:
🍑 Gluteus maximus — the main muscle responsible for hip extension and building the shape of your glutes
🍑 Gluteus medius & minimus — help stabilize your hips and improve glute activation
🔥 Hamstrings — assist with the backward drive of the leg
💪 Core muscles — work hard to stabilize your body on the BOSU
⚖️ Ankle, knee, and hip stabilizers — challenged because of the unstable surface

This is not just a “kick your leg back” exercise. The BOSU forces control, balance, and mind-muscle connection, making every rep count.

Remember: slow, controlled reps + a strong squeeze = stronger glutes. 🍑🔥

🔥 Advanced Donkey Kick Variation 🔥

Want to take your glutes to the next level? This advanced version of a donkey kick combines a cable machine, ankle strap, and BOSU ball to challenge strength, stability, and muscle control all at once.

In this exercise, Krissy is using an ankle strap attached to the cable machine while standing on one foot on the top dome portion of the BOSU ball. The unstable surface forces her body to recruit more stabilizing muscles while the cable provides constant resistance throughout the entire movement.

How to perform:
✅ Attach an ankle strap to the low cable pulley
✅ Place the strap around your working ankle
✅ Stand tall with your opposite foot centered on the BOSU dome
✅ Brace your core, keep your spine neutral, and slowly drive your strapped leg backward
✅ Focus on squeezing the glute at the top of the movement instead of swinging the leg
✅ Control the return to keep tension on the muscle

Muscles targeted:
🍑 Gluteus maximus — the main muscle responsible for hip extension and building the shape of your glutes
🍑 Gluteus medius & minimus — help stabilize your hips and improve glute activation
🔥 Hamstrings — assist with the backward drive of the leg
💪 Core muscles — work hard to stabilize your body on the BOSU
⚖️ Ankle, knee, and hip stabilizers — challenged because of the unstable surface

This is not just a “kick your leg back” exercise. The BOSU forces control, balance, and mind-muscle connection, making every rep count.

Remember: slow, controlled reps + a strong squeeze = stronger glutes. 🍑🔥

Check out my $29 per month workout in meal plan app www.emilyreynoldsfitness.com

You CAN heal! Tell me otherwise and I will call bu****it cause that’s exactly what it is… Bu****it!

In Tik Tok jail again. In case you want to see the videos that got me there here it is. Freedom of speech is an illusion.

You have to be your own best friend and believe in the power of your body to heal. My story, which you can read at emilyreynolds dot net, is one of transformation after seven long years of chronic illness. For so long, doctors gave me one diagnosis after another. They even told me I wouldn’t live past 30; that a heart attack would claim me. I came home some nights, collapsing on the floor, only to have my chihuahua lick my face, reminding me that life was still worth living. Trust me, there were countless days I questioned it. The ups and downs are something I can never forget. I felt alone, isolated, sick, tired, and completely misunderstood. I fell into the trap of allowing myself to fall under doctors’ diagnoses, to take the medicine, and believe that this was somehow going to help me. But time after time, appointment after appointment, prescription after prescription, I just got worse. Now, with hindsight, I see it so clearly. I had to walk through that darkness so I could stand here today, helping others. I help you see through the noise, because you are the one in charge of your healing. I believe with every fiber of my being that natural foods, detox, exercise, and mindset are the keys and if I can do it, so can you.

You ever get in your friend’s car and immediately have more questions than answers?

Today I discovered she keeps THREE random rubber chickens in her vehicle. Not one. Not two. Three.

At this point, I’m not even concerned about why they’re there. I’m concerned about what happened to the fourth chicken.

Some people keep jumper cables and emergency kits. My friend keeps a poultry support group.

I’m honestly afraid to ask what else is hiding in that car. 🐔😂

One of my favorite ways to support a parasite cleanse is by incorporating a juice fast alongside it.

When parasites have less food to feed on, many people find it easier to support their body’s natural cleansing and elimination processes. That’s one of the reasons I personally love combining fresh vegetable juices with a parasite cleanse protocol.

Juicing can also be a great way to flood your body with vitamins, minerals, antioxidants, and hydration while giving your digestive system a break.

🎉 I want to help make your cleanse even easier!

Step 1: Order your parasite cleanse:
https://cellcore.com/products/parasite-cleanse

Customer code:
RKCENXQB

Step 2: Send me a message and let me know you’ve placed your order. [email protected].

Step 3: I’ll send you my FREE 5-Day Juice Fast eBook, packed with delicious juice recipes, tips, and guidance to help support your cleanse journey.

If you’re ready to reset, nourish your body, and take your health to the next level, get started today and send me a message after you’ve ordered!

For many years, I held a lot inside 😔💔

And I can tell you firsthand that what we bury doesn’t disappear. It shows up somewhere else. Mine showed up as fibromyalgia, Graves disease, Crohn’s, chronic gut issues, inflammation, pain, exhaustion, and stress 😢

For 7 years, I suffered and kept searching for someone else to fix me 🩺 Until one day, I realized something powerful…

I was the answer. ✨

I made a list of everything I had been told I couldn’t do and started proving it wrong, one thing at a time 💪❤️ The first was building muscle and stepping on a bodybuilding stage 🏆 That was the beginning of my new beginning 🌅

If you’re struggling right now, please hear me 🤗 Let it out. Talk about it. Write about it ✍️ Create 🎨 Dance 💃 Travel 🌎 Help others ❤️ Find a friend who makes you feel seen and heard 🫶

Don’t carry the weight of the world alone.

When your health is taken away, it’s often the only thing you have the time or energy to think about 😔 Your health is your greatest gift 🎁

No matter what you’re facing, and I mean NO MATTER WHAT 🌟 you can get better. One step 👣 One choice 🌱 One day ☀️ at a time.

I’ve lived it, and that’s why I do what I do today 💖

🌐 www.EmilyReynolds.net

💪✨🌈