[New Power Move] Single Leg Cable Kick-Backs & Pom Dessert.

January 16, 2013 -
20 comments, add yours

Hi all! Hope you’re enjoying your HUMP DAY!

I was in a meeting this morning with a possible new client & didn’t even realize it was Wednesday. We were talking about plans for this Thursday morning & I was acting like Thursday was a week away before realizing Thursday is tomorrow?! Have you ever done this? I sometimes don’t realize what day of the week it is. I know the date, what I need to get done, & my appointments, but sometimes forget the actual “day”! Whoops! Anyway, later today I have a client before my CrossFit Fundamentals class, and we are doing LEGS! I was writing up her workout & realized I had yet to post this new exercise that the boy & I did the other day.

I introduce to you…

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HOW TO:

  • Strap foot into cable straps (most machines should have them included)
  • Start with a lighter weight & work your way up so you get used to the movement.
  • Keep foot flexed and pull straight back – contracting those glutes!

Alternatives:

  • After extension, bend knee and add in a hamstring curl.
  • or, keep knee bent for the whole extension.

Key Points:

  • Hold onto the machine for dear life in front of you for stabilization.
  • Keep neck in alignment with the spine – I focused downward.
  • Hold each movement at the end of contraction to really dig deep!
  • Do 12-15 reps each leg

This Power Move is a great addition to your leg day & this Dessert Pom POWERBOWL
that I posted on Instagram last night is just a great addition to your day in general.

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Ingredients

  • protein powder fluff (1 scoop VEGA protein powder mixed with unsweet coconut milk until thick)
  • my healthy chocolate sauce with 1 TB added chia seeds & cinnamon to make a pudding.
  • A spoonful of sunflower seed butter (my obsession),
  • Topped with some POM seeds.

This is what I call a #plantPOWER #DESSERT!
I rarely deprive myself of a nighttime dessert because I’m always a little hungry
around 9pm since I eat dinner around 6-630. So, I eat a snack before bed and that’s what works for me!

Some people may have issues digesting things at night but I seem to be ok – remember to BE TRUE TO YOU!

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Don’t deprive yourself- just find alternatives to your favorite foods!

 

Any good leg exercise you’ve done lately?

Do you eat “dessert”?

What’s your favorite night-time snack?

 

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Category: Blog

20 responses to “[New Power Move] Single Leg Cable Kick-Backs & Pom Dessert.”

  1. Joan says:

    I love this move, girl! I do it all the time for a nice burn in the glutes! I showed my boyfriend that desert on IG last night and I need to make it asappp! <3

  2. Theresa says:

    Hi, I’m a new subscriber to your blog! I just love it and the recipes! I am going to definitely try this dessert out! I don’t eat many desserts but love them and most definitely want to add healthy versions back into my diet! Thanks for sharing!
    Theresa

  3. Kim Perry says:

    I always seem to find a snack after dinner!! Veggies with nut butters is one of my favs :)

  4. I have had a cable cuff for more years than you may have lived. 😉 Just kidding but been doing add/abd & glutes with this for 20+++++ years & never gets easier! :) I have been looking for that particular cable cuff forever though & have not found it even on line. I saw it a few years ago in a magazine. Mind telling me wear I can buy it – THX!!! :) YOU ROCK!

  5. Honestly, I couldn’t believe it was Wednesday either hun!! This is a great exercise! I haven’t done it in a long time, but there is a machine at the gym that I use – the standing hamstring curl. I love it.

    xoxo

    Also love that bedtime snack!

  6. Holly says:

    Today is my leg day and I can’t tell you how happy I am you posted this!! I am always looking for new exercises to incorporate into my workouts and this one looks perfect…..Love all you do, youre such an inspiration!

  7. Morning!
    Great move! (if done right that is- I see a lot of people doing it wrong, but not you!) I do this with a lot of my clients too.
    Wow, that looks so yummy! I make something similar but love your twist on it.
    Have a great Day!!

  8. lindsay says:

    oh the sunflower seed spoonful is key! YUM!

  9. Did you respond to my question on where you got your cable cuff attachment? I have been crazed & missing some emails – just checking cause I know you are so busy too! I have wanted that kind for at least 3 years now & can’t find! :)

  10. Audrea says:

    Thanks for sharing your thoughts about blog. Regards

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