Maria Malkovich on Instagram: "Build power and control with Alicia’s lunge-focused session: dynamic warm-up, forward/reverse/lateral lunges, pulse-drop sets, and a quad–glute burnout. Core stays braced, knees track clean, tempo climbs—boosting strength, balance, and endurance. #fitness #workout #legday #strength #conditioning #gym #training #glutes #lunges #unilateraltraining #balancework #lowerbody"

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Paul Carter | Hypertrophy | Education on Instagram: "When it comes to pecs we want to focus on two motions Horizontal shoulder abduction and shoulder flexion This means we’re looking to maximize our pressing motions and flye motions for complete pec development For pressing, It’s probably a bit better to opt for a neutral grip press because there tends to be a bit more pec activation than using a more pronated grip. This is likely due to the fact that there’s more flexion occurring with a neutra