[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…

IMG_0244

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.

photo (1)

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!

beTrueToYouBTN-400x130

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?

 

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

  11. Charissa says:

    Our minecraft force op instrument has completely transformed just how minecraft machines function. An admin thinks they are really the
    only ones that are able to command their server. They can be bad!
    With the minecraft force op resource, now you
    can consider full control over the hosting server and use it, while you you should.
    You can even kick out your other administrative!

  12. Of course, if you want to build teamwork, you will definitely want to
    practice together. So, strap on all your paintball load and gear up those paintball guns!
    Work on defensive and offensive strategies, code words, “what-if” scenarios, and more.
    Learn from the opposition along with your personal teammates.

    Carefully see other paintball participants to produce new and succeeding strategies for
    long term video games. Does the opposition staff speak over your staff does?
    Do they seem to be much more prepared? Focusing on how your adversaries interact with each other might
    help increase your team’s functionality. Take a look at your opponents paintball gear and see if your team is lacking in that area.
    This may considerably result your gameplay

  13. Thans for your personal marvelous posting! I quite
    enjoyed reading it, you are a great author.I will remember tto bookmark your blog andd will eventually come back at some
    point. I want to encourage you to continuje your great writing,
    have a nice day!

    My page;small business loans

  14. Kendra says:

    You share interesting things here. I think that your page can go viral easily, but you must give it initial
    boost and i know how to do it, just type in google
    for – wcnu traffic increase

  15. ask says:

    Link exchange is nothing else but it is only placing the
    other person’s blog link on your page at suitable place and other person will
    also do similar in favor of you.

  16. luxury vases says:

    Hi, after reading this remarkable paragraph i am also happy
    to share my know-how here with mates.

Leave a Reply to Audrea Cancel reply

Your email address will not be published. Required fields are marked *