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    MeghanCallawayFitness
    @meghancallaway

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I never leg press as it's not really my thing. For whatever reason, I had the urge today, so I finished my workout with some. This is 505 lbs and I did 9 reps. Prior to this, I did 3 sets of 15 reps @415 lbs. I could have possibly used a slightly greater range (knees were at 90 degrees), but due to the heavyish weight, I wanted to make sure that my spine remained in the optimal alignment as I have no desire to hurt myself. I might just do these again #meghancallawayfitness #meghancallaway #legpress #womenwholift #strongwomen #femalefitness #womensfitness #muscle #fun #empowerment #badass #quads #glutes
I never leg press as it's not really my thing. For whatever reason, I had the urge today, so I finished my workout with some. This is 505 lbs and I did 9 reps. Prior to this, I did 3 sets of 15 reps @415 lbs. I could have possibly used a slightly greater range (knees were at 90 degrees), but due to the heavyish weight, I wanted to make sure that my spine remained in the optimal alignment as I have no desire to hurt myself. I might just do these again #meghancallawayfitness  #meghancallaway  #legpress  #womenwholift  #strongwomen  #femalefitness  #womensfitness  #muscle  #fun  #empowerment  #badass  #quads  #glutes 
Forward/reverse lunge combo = a massive quad and glute burner, and some hidden conditioning. 4 sets of 7-8 reps per direction/leg with 30 lb db's, and 60 seconds rest between sets. #meghancallawayfitness #meghancallaway #muscle #womensfitness #femalefitness #strongwomen #womenwholift #femaleathlete #empowerment #glutes #quads #musclebuilding
Nerding out with super challenger sudoku #sudoku
Nerding out with super challenger sudoku #sudoku 
Here is my client Evelyn, who is in her late 50's, banging out some chin-ups like it's no big deal at all. She also did some band resisted roller hamstring curls, which is extremely advanced, and some barbell RDL's.  ____________________________________ Evelyn is a great example of what @leighpeele talked about in this awesome article of hers. _____________________________________ https://www.girlsgonestrong.com/blog/strength-training/strong-can-woman-get/ #girlsgonestrong #womensfitness #femalefitness #womenthatlift #empowerment #strongwomen #pullups #badass #calisthenics #muscle #meghancallaway #meghancallawayfitness
Here is my client Evelyn, who is in her late 50's, banging out some chin-ups like it's no big deal at all. She also did some band resisted roller hamstring curls, which is extremely advanced, and some barbell RDL's. ____________________________________ Evelyn is a great example of what @leighpeele talked about in this awesome article of hers. _____________________________________ https://www.girlsgonestrong.com/blog/strength-training/strong-can-woman-get/ #girlsgonestrong  #womensfitness  #femalefitness  #womenthatlift  #empowerment  #strongwomen  #pullups  #badass  #calisthenics  #muscle  #meghancallaway  #meghancallawayfitness 
Early am Snap action with my client @estherdoggie and Shyla πŸΆπŸ‘»
Early am Snap action with my client @estherdoggie and Shyla πŸΆπŸ‘»
New shirt, and a good message!!
New shirt, and a good message!!
πŸ‘Œ
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The band resisted roller hamstring curl is an advanced and effective exercise that will help you strengthen and build your hamstrings, and to some extent, your glutes. Unlike when you perform ball hamstring curls, with this exercise, your body will be in a more horizontal position (versus diagonal). This challenges the hamstrings to a larger extent. The best part is that this exercise requires minimal equipment and can be done anywhere, anytime ____________________ Coaching Tips: _____________________ * Set yourself up so you are lying on your back, and place the back of your feet on a roller. * Tie a resistance band around a secure surface, and loop it around your feet. Choose a tension of band where you can maintain proper form for the duration of the exercise. * Before you go, take a deep breath in through your nose (360 degrees of air around the spine), brace your core (2-3), and tuck your ribcage towards your hips (close the space in your midsection). * Now extend your knees as much as you can, and roll the roller forward. Once you reach your end range, really squeeze your hamstrings and glutes and roll the roller back in towards your body. * Control the eccentric portion of the movement with your hamstrings and glutes. * For the duration of the exercise, do not let your hips drop, ribcage flare or lower back hyperextend. You will achieve this by squeezing your glutes, bracing your core, and keeping your ribcage tucked towards your hips. * Do not allow your knees to collapse in or fall out. Your knees and femurs should remain in a fixed position for the duration of the exercise. * Slowly exhale as you are performing the eccentric portion of the movement, and inhale right before you reach your end range knee extension and are about to perform the concentric component. * Never allow your muscles to disengage at any point. * Make sure that there is tension in the band at all times. * Reset before each rep. #muscle #hamstrings #glutes #meghancallaway #meghancallawayfitness #femaleathlete #strongwomen #womenwholift #womenthatlift #femalefitness #womenwholift #womensfitness #strongwomen #badass #empowerment
The band resisted roller hamstring curl is an advanced and effective exercise that will help you strengthen and build your hamstrings, and to some extent, your glutes. Unlike when you perform ball hamstring curls, with this exercise, your body will be in a more horizontal position (versus diagonal). This challenges the hamstrings to a larger extent. The best part is that this exercise requires minimal equipment and can be done anywhere, anytime ____________________ Coaching Tips: _____________________ * Set yourself up so you are lying on your back, and place the back of your feet on a roller. * Tie a resistance band around a secure surface, and loop it around your feet. Choose a tension of band where you can maintain proper form for the duration of the exercise. * Before you go, take a deep breath in through your nose (360 degrees of air around the spine), brace your core (2-3), and tuck your ribcage towards your hips (close the space in your midsection). * Now extend your knees as much as you can, and roll the roller forward. Once you reach your end range, really squeeze your hamstrings and glutes and roll the roller back in towards your body. * Control the eccentric portion of the movement with your hamstrings and glutes. * For the duration of the exercise, do not let your hips drop, ribcage flare or lower back hyperextend. You will achieve this by squeezing your glutes, bracing your core, and keeping your ribcage tucked towards your hips. * Do not allow your knees to collapse in or fall out. Your knees and femurs should remain in a fixed position for the duration of the exercise. * Slowly exhale as you are performing the eccentric portion of the movement, and inhale right before you reach your end range knee extension and are about to perform the concentric component. * Never allow your muscles to disengage at any point. * Make sure that there is tension in the band at all times. * Reset before each rep. #muscle  #hamstrings  #glutes  #meghancallaway  #meghancallawayfitness  #femaleathlete  #strongwomen  #womenwholift  #womenthatlift  #femalefitness  #womenwholift  #womensfitness  #strongwomen  #badass  #empowerment 
Reverse lunges with the trap bar. I like this variation as it makes holding the heavy weight very easy. This was with 115 lbs and I did 4 sets of 10 reps/leg. Holy quads and glutes!! #meghancallawayfitness #meghancallaway #muscle #womenthatlift #womenwholift #femalefitness #womensfitness #strongwomen #soccer #femaleathlete #quads #trapbar #hex #glutes #butt
Early morning Snap action with my client @estherdoggie πŸ‘―πŸ‘»
Early morning Snap action with my client @estherdoggie πŸ‘―πŸ‘»
My handsome boy. Always posing #professionalposer #erick #mainecoon_feature
{New article} - 10 Reasons Why You Aren't Excelling At Pull-Ups. And BONUS - Get my free 20 page pull-up program preview eBook. Link to the article and free eBook is in my bio. _______________________________________ The pull-up is one of the most beneficial, empowering, and badass exercises you can do. This versatile exercise can be performed anywhere, anytime. Unfortunately, the vast majority of the population cannot perform even a single pull-up. I don’t hesitate to say that in most instances, your inability to master the pull-up is not because you are physically incapable, but your lack of success is because you are not training for the exercise (or are being coached) the right way. I am here to help. ________________________________________ #meghancallaway #meghancallawayfitness #pullups #pullup #bodyweighttraining #calisthenics #streetworkout #muscle #womensfitness #femalefitness #femaleathlete #strongwomen #womenwholift #strongwomen #empowerment #empoweringwomen
{New article} - 10 Reasons Why You Aren't Excelling At Pull-Ups. And BONUS - Get my free 20 page pull-up program preview eBook. Link to the article and free eBook is in my bio. _______________________________________ The pull-up is one of the most beneficial, empowering, and badass exercises you can do. This versatile exercise can be performed anywhere, anytime. Unfortunately, the vast majority of the population cannot perform even a single pull-up. I don’t hesitate to say that in most instances, your inability to master the pull-up is not because you are physically incapable, but your lack of success is because you are not training for the exercise (or are being coached) the right way. I am here to help. ________________________________________ #meghancallaway  #meghancallawayfitness  #pullups  #pullup  #bodyweighttraining  #calisthenics  #streetworkout  #muscle  #womensfitness  #femalefitness  #femaleathlete  #strongwomen  #womenwholift  #strongwomen  #empowerment  #empoweringwomen 
Give this ''steady'' conditioning workout a try. You can scale it to meet your current fitness level, and can definitely rest for longer between exercises and rounds. #meghancallawayfitness #meghancallaway #soccer #sports #cardio #conditioning #muscle #womensfitness #femalefitness #femaleathlete #womenssoccer #empoweringwomen #fun #prowler #assaultbike
**Is This Very Common Mistake Preventing You From Being Able To Perform Pull-Ups?  ______________________________________ If you are performing your pull-ups with the proper technique, the larger muscle groups in your back should be doing the majority of the work, not your arms. Many people make the mistake initiating the movement with their arms, instead of drawing their shoulder blades together and down (towards the opposite hip), and using the larger and more dominant muscles in their back. This very common error will hinder your ability to thrive at pull-ups. While your arms will absolutely be involved, they should only be assisting the larger muscles in the back, not performing the bulk of the work. _______________________________________ To demonstrate my point, here is a video where I am performing pull-ups using just two fingers. Doing this essentially removes most of my arms from the equation. #meghancallawayfitness #meghancallaway #pullups #bodyweighttraining #calisthenics #streetworkout #back #muscle #womenthatlift #strongwomen #femalefitness #womensfitness #badass #strong #strongwomen #soccer
**Is This Very Common Mistake Preventing You From Being Able To Perform Pull-Ups? ______________________________________ If you are performing your pull-ups with the proper technique, the larger muscle groups in your back should be doing the majority of the work, not your arms. Many people make the mistake initiating the movement with their arms, instead of drawing their shoulder blades together and down (towards the opposite hip), and using the larger and more dominant muscles in their back. This very common error will hinder your ability to thrive at pull-ups. While your arms will absolutely be involved, they should only be assisting the larger muscles in the back, not performing the bulk of the work. _______________________________________ To demonstrate my point, here is a video where I am performing pull-ups using just two fingers. Doing this essentially removes most of my arms from the equation. #meghancallawayfitness  #meghancallaway  #pullups  #bodyweighttraining  #calisthenics  #streetworkout  #back  #muscle  #womenthatlift  #strongwomen  #femalefitness  #womensfitness  #badass  #strong  #strongwomen  #soccer 
Early morning hangout with Mya. I am enjoying this filter WAY too much πŸ‘»πŸ‘―
Early morning hangout with Mya. I am enjoying this filter WAY too much πŸ‘»πŸ‘―
Here is an awesome ''workout finisher'' glute superset that I got from @peterdbaker . I added this in at the end of my lower body workout, and LOVED it. The superset consisted of:  ________________________________________ 1. 12-15 barbell RDL's 2. 10-12 bodyweight hip thrusts with a 4 second pause in the top position _______________________________________ 3 rounds, with just 30 seconds rest between rounds.  ________________________________________ #glutes #hamstrings #deadlifts #rdl #gluteworkout #glutebuilding #muscle #womensfitness #femalefitness #strongwomen #womenthatlift #strong #butt
Here is an awesome ''workout finisher'' glute superset that I got from @peterdbaker . I added this in at the end of my lower body workout, and LOVED it. The superset consisted of: ________________________________________ 1. 12-15 barbell RDL's 2. 10-12 bodyweight hip thrusts with a 4 second pause in the top position _______________________________________ 3 rounds, with just 30 seconds rest between rounds. ________________________________________ #glutes  #hamstrings  #deadlifts  #rdl  #gluteworkout  #glutebuilding  #muscle  #womensfitness  #femalefitness  #strongwomen  #womenthatlift  #strong  #butt 
Today's conditioning workout = short and intense as I have a lot of work I need to finish. This filter is EXTRA dramatic, so I'm using it to highlight just how tough this workout felt πŸ˜‚πŸ‘» _ 30 consecutive minutes of:  15 second heavy prowler sled push + 45 second shuttle run _ *Very little rest between rounds. End HR = 192 BPM #fitness #conditioning #snapchat #dragqueen #drag
Today's conditioning workout = short and intense as I have a lot of work I need to finish. This filter is EXTRA dramatic, so I'm using it to highlight just how tough this workout felt πŸ˜‚πŸ‘» _ 30 consecutive minutes of: 15 second heavy prowler sled push + 45 second shuttle run _ *Very little rest between rounds. End HR = 192 BPM #fitness  #conditioning  #snapchat  #dragqueen  #drag 
A sleepy Erick after I woke him from his deep sleep 😻
A sleepy Erick after I woke him from his deep sleep 😻