Harriet Rankin

We are BACK after a de-load week last week ❤️‍🔥 Starting a new programme today to test out some new movements + structure 💃🏽 Something I loooove about training is how the process is constantly adapting- we’re all about finding what works best specifically for you and your body (little changes for big differences). So this one’s for the glute staples and growing that thang to the maximum 🤌🏼 #fyp #fitness #fitnessmotivation #instagood #foryoupage #reels #glutesworkout #forthegirls #gymmotivation

LEG WORKOUT (quad focus) 🪼❄️🫐🦋 @oneractive pop of colour drop in ‘powdered blue’ >>> - BB backsquats: 5 x 8 - Bulgarian split squats: 4 x 8-12 (last reps til failure) - Goblet squats: 4 x 10 (superset w below) - BB rdl’s: 4 x 10-12 - Quad extensions: 3 x 12 (superset w below) - Heels elevated swing squat: 3 x failure #fyp #foryoupage #reels #fitnessmotivation #fitness #instadaily #instagood #glutesworkout #forthegirls #oneractive #gymmotivation #legday

all @oneractive obviously 🤌🏼 dc: HARRIET 🔗 in bi0 to do some shoppingggg #fyp #fitcheck #reels #oneractive #gym

Hate to say it but bulgarian split squats really do the damn thing… ⚡️🫀🤠🤌🏽🦿 #fyp #foryoupage #fitnessmotivation #fitness #instadaily #instagood #glutesworkout #forthegirls #oneractive

my holy grail glute workout structure for growth 💗🌷🎨💐 - hip thrust variation: I alwaysss start out with my hip thrust compound. This could be any variation of the movement (barbell/ smith machine/ db). I like doing 5x working sets (which may seem like a lot) and keep reps high (ish) with anywhere between 10-15 reps per set. On the last set, always go till failure or as close as you can get to it!!! - rdl variation: take your pick from DBs/ barbell/ smith machine/ deadlift machine/ etc. I try and reeeally focus in with mind/muscle connection when it comes to RDLs. Typically I’d do 4 sets (increasing the weight slightly each set) for around 8-10 reps per set. single leg step up variation: if we want glute growth… step ups are going to be your best friend!!! I try and do a stabilised step up so all my focus is on the muscles working rather than balance. Could also do with dumbbells or on a cable machine. Main focus w this movement is control on the way DOWN rather than the step up. I usually aim for 4x sets of about 10-12 reps per set. glute medius isolation: this may look like such a strange way of doing a ‘kickback’ movement but I’ve tried so many other ways throughout my years and this is by FAR my favourite + the one I feel the most engagement. But if you’re not super confident in the gym and want to keep things simple- a regular kickback is your way to go!! 3x sets of 12-15 reps (failure on the last set too) !! abductions: super straight forward but I love finishing up with these. I’ll do 3x sets total of 20-25 reps and go till 100% failure on my last set. Added note: I’d usually add in a hamstring iso too but I ran out of time in my workout here (this could be a seated or laying down curl). I superset these with my abductions because the machines are usually pretty close to each other. 3x working sets of 12-15 reps!! This is officially my new favourite @oneractive outfit. Literally always making me feel like the COOLEST girl 🎀 dc: HARRIET #fyp #foryoupage #fitnessmotivation #fitness #instadaily #instagood #glutesworkout #forthegirls #gymmotivation #gymlife #fitnessjourney #legday

FULL UPPER BODY WORKKK 🌿✨🦾 - warm up/ rehab for me: post-surgery I’ll always do a full warm up to get my neck/shoulders/back ready to train (thoracic mobility is key for me at this part in the workout) - swiss ball shoulder press: if I can add some degree of balance/ coordination into a movement… sign me up. Pressing on a swiss ball vs a bench requires a little bit more core engagement + stability - swiss ball front raise: I’ve found that having the weights start at my side and then circle into the front raise has increased my front delt engagement massively - swiss ball off-set seesaw press (try saying that 5x fast): coordination 🤝 balance 🤝 constant tensions - cable machine lat pull down (kind of): there’s not a lat pull down machine here so created a makeshift one. I think next time we’ll try it with a bench instead of just crouching 😂 - tricep extensions + bicep curl superset: my go to arm superset at the moment !!! @oneractive with the matching set (this blue is quickly becoming one of my favourites) #fyp #foryoupage #fitnessmotivation #fitfam #fitness #instadaily #instagood #forthegirls #gymmotivation #fitnessjourney #upperbody

Small habits make big differences!!! Trying to focus on all the little things (that aren’t so little) as I get back into my NZ routine 🧞‍♂️🩵🦋 Outfit is @oneractive (of course) 🔗 in bio to shop!!! #fitnessmotivation #fitness #fitfam #explorepage #fitnessjourney #forthegirls #instadaily #instagood #instamood #gymmotivation

Soaking up the last of the Aus sun before heading home to a very unreliable NZ summer ☀️🌿🦋💐🥭 #fyp #fitnessmotivation #fitness #fitfam #explorepage #forthegirls #instagood #instamood #photodump

@oneractive dress cute, lift heavy launches today!!! 🍒💌🫦🪭🫀 (I’m a size M in everything for reference) 🔗 in bio to shop/ code HARRIET to save $ #fyp #fitness #forthegirls #reels #fitnessmotivation

FULL BODY BALANCE 🐢🌿🐉🌲(Low impact + stabilising movements) - single leg rdl (kb passes) - swiss ball kb press - upside down kb press - upside down kb hold - overhead kb carry Adding movements like this into your movement schedule might feel like admin but your body will thank you for it (I promise) Full outfit @oneractive 🔗 #fyp #fitnessmotivation #fitness #foryoupage #instadaily #instagood #goals #forthegirls #gymmotivation #gymlife #fitnessjourney

UPPER BODY (with a lil bit of mic action🎙️) - rear delt rows 4 x 12-15 - single arm rows 5 x 8 - lat raises 4 x 12-15 (till failure on the last set) - rear delt cable pulls (single arm) 3 x 12-15 - lat pull downs 3 x 20 Reminder that any movement is better than none!! Whatever feels good to you and works w your body 🤸🏽❤️‍🔥🧘🏽‍♀️ Also how incredible is this one-piece… @oneractive you simply never miss (code: HARRIET) #fyp #fitness #fitnessmotivation #instagood #reels #workout #upperbodyworkout #forthegirls #lifestyle

my go-to glute workout at the moment (we love her) 🤌🏼 (this would be 1/2 of my lower body workouts in a week) - balance work - hip thrust - step up variation - RDL - abduction Full outfit is @oneractive (code: HARRIET) 🧸🤍 #fyp #fitness #fitnessmotivation #gluteworkout #lowerbodyworkout #forthegirls #instagood #reels