#alternating split jump lunge

[jinxedruby]

Febuwhump Day Sixteen: Lightning Strike

Featuring Sky and everyone. Did an alternate prompt for this day.

Heads up for some major injury in this one.

AO3

First part | <- Previous part | Next part ->

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Sky’s foot slid along the ground as he dodged, leaving a gouge in the mud. He ducked under the stalfos’s swing, boots slipping as he scrambled to the side. Raindrops gathered in his eyelashes, the water blurring his vision before he blinked them away. He lunged forward, slashing at the stalfos but it leapt backwards with a cackle Sky could hardly hear over the torrential downpour. Lightning forked through the sky again, sending shadows scattering with a white flash. In the instant of light, Sky caught a glimpse of the others. Legend and Time fighting a couple moblins off to his right, Wild crouched atop a rock straight ahead with his bow drawn, and Wind battling more stalfos just beside the rock, keeping the monsters away from Wild. Sky didn’t have time to turn and look for the others, thunder cracking through the air and rumbling in his chest and the plains fell back into the darkness of the storm. Despite it being the middle of the day, the black thunderclouds almost entirely blotted out the sun. Between that and the rain, Sky could barely see ten feet in front of himself.

A blade streaked toward him and he ducked back, the tip of the sword slicing just before his face. Lightning split the clouds again, illuminating the three stalfos circling Sky. He grimaced, hunching low and trying to turn so he could keep an eye on all of them at once. Last he’d looked, there had only been two. He shoved off one foot to dart forward, his boot skidding back slightly and killing some of his momentum. The stalfos jumped to twice its height, Sky’s blade swinging harmlessly beneath it. Sky gritted his teeth and attacked again, swinging back the opposite direction with no rest. The stalfos landed just in time for the Master Sword to crack against its spine, fracturing the bone. Sky attacked again before it had any time to recover, hitting the same spot and shattering the vertebra. The stalfos collapsed with a yelp and Sky spun to face the next one. Another ear-splitting boom of thunder crashed through his chest. Because of it, he didn’t hear the stalfos behind him until the sword connected with his ribs.

He stumbled to the side, gasping, sucking in a mouthful of rainwater as he did. Hoping that his chainmail had done its job, he whipped around in a spin attack. The stalfos jumped over his sword but he sent a thrust into its skull the moment it landed. The bone cracked, the pinkish light died from the monster’s eye sockets. Sky yanked his sword free and dove to the side just in time to avoid an attack from behind. He tried to turn to face the stalfos, but his feet twisted in the mud and shot out from under him. He landed flat on his back, the impact knocking the wind out of him. Another flash of lightning lit up the stalfos as it stood over him, sword raised. He scrambled to get out of the way, mud slathering his arms and legs. He couldn’t move fast enough and the monster drove its sword through his left arm and into the ground.

A scream tore itself from his throat, warm blood soaking his arm and pouring to the ground. The stalfos cackled and stabbed its other sword down, directly for Sky’s head. Sky jerked to the side, searing pain exploding in his wound, and parried the blow with his sword, redirecting it to the ground above him. He sharply kicked the stalfos in the ribs before it could recover, knocking it to the ground beside him. With a shout, he twisted toward his left and brought his sword down onto the stalfos’s skull, smashing it. Sky rolled onto his back again, panting, coughing as raindrops fell into his throat. He turned his head to examine his arm. The stalfos’s sword still stood embedded in it, skewering his triceps just above his elbow. He tried gently to move his arm and choked back a scream as fiery pain flooded it. The sword sunk all the way through his arm and into the ground, effectively pinning him in place.

He let his head fall back against the ground, cold mud soaking into his hair. He drew in deep breaths through his nose, blew them out through his mouth. Lightning flashed again and he glanced around quick as he could, taking in everyone’s locations. The ones he could see were either too far, or had monsters between them and him. Every moment he lay there was another moment a monster could notice his plight and take advantage. He had to move.

Taking in a deep breath, he rolled onto his left side, doing his best to keep his arm still. He failed, hot fire erupting in his wound, but he made it onto his side. He set the Master Sword down to reach up and grasp the hilt of the weapon lodged in him. Just touching the sword caused his vision to white out and pulled a shout from between his teeth, but he managed to hold on. He thought he heard someone yell but the roar of the rain and howling of the wind drowned it out, making it hard to tell. Narrowing his eyes, he tightened his grip on the sword, the slightest jostle causing a flood of pain. Then, before he could think about it, he yanked the sword up, ripping it out of his arm. He screamed, dropping the sword and shoving his face into the mud. Pain screeched through his arm and he clutched at the grass with his right hand, curling his legs and waiting for it to subside, eyes screwed shut.

A roar had him jerking upwards. He looked up to see a moblin charging toward him, one that had apparently gotten past Legend and Time. He wrapped his hand around the hilt of the Master Sword, smearing mud on it. He struggled to his feet, dizzy as his left arm hung uselessly at his side. He ran out of the moblin’s way, narrowly dodging its onslaught. Pain stabbed through his arm with each step, tears fighting their way from his eyes. He turned to face the moblin, weakly lifted his sword. Another bolt of lightning flashed at the perfect time for him to see a flying lizalfos dive into Wild and send the champion flying off the rock.

“Cook!” Sky shouted into the storm, the pounding rain absorbing the noise. Darkness swallowed the land again and Sky stared at where he’d seen Wild, breathing hard. The moblin charged again, forcing him to dodge. Someone yelled, it may have been Wind, but the storm warbled the voice so much that Sky couldn’t really tell. The moblin stabbed at Sky with its spear. He skipped to the side, yelping as the movement jarred his arm. He could barely fight like this. He couldn’t tell what was happening to the others or if they were even okay. Blood and energy rapidly drained from him. This battle needed to end. Now.

Lightning slammed into the ground some distance away, close enough that the boom of thunder occurred simultaneously. Sky felt the vibrations from his feet to his teeth, horribly familiar. Familiar. His eyes widened. The moblin charged and he ran out of the way, going several steps farther than he needed to get some distance. His grip around the Master Sword tightened. He lifted it high as he backpedaled away from the moblin, tongue flitting across his lips. Fat drops of rain splattered against his hair, dripping onto his face. Then he felt it. The hair on his arms and neck prickling and rising as electricity swelled around him. He gritted his teeth, clutching the Master Sword so tightly that his arm shook.

Lightning split the sky in half and crashed through his sword. He screamed, stumbling, the blade absorbing the electricity and holding it, the leftover spilling through his arm and searing his skin. Then, with a roar, he slashed in the moblin’s direction. A huge disk of electricity and sacred power launched from the sword, ripping through the moblin. The disk continued on past the moblin, colliding with more monsters past it and felling them as well. Sky dragged in a breath and lifted his sword again, arm trembling. His hair stood and another bolt struck his sword, filling it up, frying his arm. He turned in the brief moment of light. The biggest horde of monsters surrounded Wind and Wild. Flashes of bright blue tunics shone through the crowd occasionally, the only indication that they were even there.

He took a deep breath and bellowed louder than he ever had. “GET DOWN!”

Wind shouted something in response that Sky couldn’t make out. But it was the only confirmation he was going to get. Praying Wind and Wild had understood him, he sliced horizontally, sending another disk of lightning hurtling toward the monsters. It collided with near explosive force, electricity arcing from the monsters it had struck and zapping others close by. It cascaded through the entire horde and Sky could only pray that Wind’s and Wild’s voices weren’t among the screeches he heard.

He tried lifting his sword again but his arm refused to cooperate, fingers twitching and elbow jerking as spasms wracked through his muscles. A harsh whine grew in his ears and staggered to one side, dragging in gasping breaths. Something moved to his right and he spun, trying and failing to raise his sword. Yellow and red spots danced in his vision, scattering across the two figures ahead of him.

“Sky, it’s us!” Legend’s voice carried through the storm. Sky squinted, barely making out Legend’s red tunic and Time’s face markings. He felt relief for only a moment before staggering forward, heart crashing wildly against his ribs.

“V-vet,” he gasped, struggling to raise his voice over the storm. “Sa- Sailor and Cook, are they… are th-they okay?”

Legend didn’t appear to hear him, reaching for Sky’s left arm the moment he was close enough. “That was one hell of an attack!”

“Did I hit Sailor or Cook?” Sky shouted, voice hoarse.

“It doesn’t look like it,” Time yelled back, coming up behind Legend. Blood smeared across one cheek, streaking downward in red lines as the rain washed it away.

“Th…they’re okay?”

Lightning flashed and Sky turned to look where Wind and Wild had been. Two blobs of blue moved among the monster remains and a heavy wave of relief washed over Sky. He swayed dangerously and Legend grabbed his arms to steady him. One of Legend’s hands hit Sky’s wound and Sky let out a strangled cry, flinching back and nearly falling over. Time and Legend both yelped, the old man darting forward to help steady Sky before he could collapse.

“He’s bleeding!” Legend cried. “I can’t tell what exactly, but something got his arm good.”

The ringing built in Sky’s ears, rattling around in his head as pain lanced up and down both arms. Thunder crashed through the air, bringing to attention a horrible pounding behind his eyes that he hadn’t noticed before. Time squeezed his shoulder to get his attention.

“Is there anything in your arm?” he asked in a shout, voice nearly drowned by the rain. When Sky shook his head, Time held up a bottle of potion. “Drink this! Then we’ll regroup with the others and get to shelter!”

Sky tried lifting his arm to sheath the Master Sword so he could take the potion, but he could hardly bend his elbow. He attempted once more before shaking his head. “C-can’t.”

The world lurched and he staggered to one side. Time darted forward and caught him, Sky sagging against his side. Thunder crashed, deafeningly close. In the flash of light, Sky saw Legend flinch harshly, biting his lower lip, brow furrowed.

“We’ll head to the cave first!” Time yelled. Since Time had taken off his armor before the storm hit to avoid getting struck by lightning, Sky could feel the old man’s chest vibrate as he spoke.

“I’ll… I’ll tell the others!” Legend shouted. Sky could just barely see him taking a steadying breath before running off.

Time wrapped an arm around Sky’s shoulders and guided him forward, moving as quickly as Sky could manage. Sky could hardly tell where they were going, but each time lightning flashed, the mouth of the cave grew closer and closer. The ringing in his ears continued to grow, time slurring as they moved, each drop of rain that hit his arm sending jolts of pain through him. Lightning struck the ground, dangerously close and Time tightened his hold on Sky, moving faster. They burst through the mouth of the cave and they slowed, Time turning and lowering Sky to the ground. Sky leaned back against the cave wall with a groan, eyes sliding shut.

“Potion, Sky,” Time reminded him, pressing the bottle to Sky’s lips. Sky peeled his eyelids apart and nodded before Time tipped the bottle back, the potion flowing into Sky’s mouth. Sky drank as quickly as he could, the pain in his arm steadily ebbing away. Once he drained it, he gingerly tested the movement of his arms. His left arm still felt immensely sore, his right one tingling, but he could at least move them. He laid the Master Sword across his lap with a sigh.

Warriors, Four, and Hyrule came crashing into the cave. They came to a stumbling halt once inside, Hyrule collapsing to the ground, Four leaning against the wall, and Warriors standing with his hands on his hips, gasping for breath. Twilight followed soon after, pelt utterly soaked, hair plastered to his forehead. Sky stared at the mouth of the cave as Time checked everyone for injuries. They’re fine, Sky told himself as he watched for two blue tunics to arrive. The old man said they were fine. Several long seconds passed, long enough for Time to address a deep cut along Four’s collar. Long enough for the others to start glancing toward the mouth of the cave. Long enough for fear to gnaw its way into Sky’s gut.

Legend ran into the cave, saying something about how much he hated storms between pants. Wild and Wind staggered in after him and Sky jerked upright, checking them over with his eyes despite the difficulty given how dark it was. Mud splattered both of them, blood soaking into Wild’s right sleeve and seeping from a cut in Wind’s forehead, but they were alive. Wind’s gaze fell on Sky and his eyes lit up, hurrying over to him.

“Sailor,” Sky said before Wind could speak. “Are you guys okay? I didn’t hit you?”

“We’re fine!” Wind exclaimed, falling to his knees beside Sky. Then a grin split his face. “That was so cool! How’d you do it?! I got so scared, I thought you got hit by the lightning- well, I guess you did, but- but then you shot it out of your sword and got all the monsters in one hit! And- and you’re okay, right? Because I heard you scream and it sounded like it hurt and I didn’t know if-“

“You’re allowed to breathe, Sailor,” Wild said from behind Wind with a grin, nudging the sailor before sitting down beside him.

“I’m fine,” Sky said to Wind with a small smile. His arm still ached and he was quite sure he’d have some new feathery scars to match the old ones, but it was infinitely worth it.

Wind’s shoulders dropped. “Oh, good.” He remained quiet for about one second before launching right back into gushing over Sky’s attack. When Wild joined in, Sky couldn’t help but laugh.

[fitnessnirvana]

SQUAT

Purpose: to improve your athletic posture and develop your lower body.

Real-life application: Jumping and pushing. Standing from a seated position

How to perform a  squat:

Starting with the bar in the rack just below shoulder height is the starting position for the general squat. When you stretch your elbows backward and grab the bar somewhat wider than shoulder width (or broader if this is not possible), you should feel a ridge appear where your traps tighten. You won't need a towel or a barbell pad—both of which lead to an unsteady bar—in this ideal resting position for the bar.

Pick the bar off the rack and take a step backwards.

Toes turned out somewhat further, place your feet slightly wider than in the deadlift position (this will allow for a better hip position).

Flex your lats and maintain your tension as you drop till your hips are below your knees while keeping the bar lowered into your traps. Go as low as your body will comfortably allow you to maintain a full range of motion; however, try not to go any lower than what is known as a "Butt Wink." After a brief rest at the bottom of the squat, forcefully return to a standing position.

Unable to perform a squat? Take its place with this simpler alternative: A split squat or step up (static lunge).These two really work to strengthen your hamstrings, glutes, and quadriceps.

[visualnovelzombie]

Furry Visual Novel Book Club: Echo Week 12 SPOILERS

Hi everyone, here is the SPOILER discussion post for “Echo - Leo’s Saturday”

Links: Previous - Next - Original - Spoiler Free Version A - Version B

Feel free to respond in reblogs/replies/or asks :D

We begin this week with a decision. For the spoiler version I’ll be covering both versions as there’s only slight variants, and for the spoiler free version I will be splitting the two options into different posts. I recommend waiting until the end of the route before reading the other choice (or even just checking out the other version of the post!)

Ill be donating the changes as O1 and O2 for Option 1 and Option 2 IN this combined spoiler post:

Respect Leo’s Privacy:

Chase decides to talk to Leo about the text instead of going through his phone. 

Check His Phone:

Leo has a few texts from Chase at college that are pinned… Chase goes to more recent messages reading one where Leo is arguing with Flynn about the whole ‘thing’ being planned but doesn’t think to much of two bickering. The next conversation is from Carl, the Ram asking when they’re going to hang out. Leo said Chase was to busy… but that the wolf never asked him. Chase also sees that Leo planned the high school trip. Jenna is asking if Leo is avoiding her… The text with Tj has Leo outright lying to the lynx, that Chase was sad and didn’t want to hang out.

‘We’ll figure it out” starting to become a calling card to the route... a dark foreshadowing. Chase sees a spider

INSANE Chase/Sam Shipping

While it’s been ~fairly~ established that Chase sees spiders as manifestations of his guilt (in all it’s many forms!) I also like to think they’re Sam dropping in and saying ‘Hiiiiiiiiiiiii~~~~” from time to time too... Apart To Long and all of that...

Re-convergence:

Chase falls asleep and a nightmare sequence plays. He wakes up outside and reminiscences on the same feeling from when he was in boy scouts when he was younger. He then ‘realizes’ he’s ‘actually’ outside and starts to worry about HOW. Branches stab into him and Chase remembers the story about the man who failed to jump the train. Chase eventually discovers that he’s in the train-yard and is able to calm down a bit, being somewhere he at least knows. Something starts to shift around in the train car and Chase begins to back away. A large ‘thing’ lunges at Chase from the darkness and the otter runs away from the presence.

A monster crushes Chase, choking him until he wakes up gasping for air.

My personal interpretation of THIS monster (Which also makes a ‘dragging’ noise despite moving so fast!), is that this is Chase seeing some sort of manifested form of Brian’s aura/darkness. We know The Entity has a LOT tied up into the bear and its proclivities to choking line up. It’s lumbering and quick form are also ‘bear-like’ IMO. It resting in a train-car was reminiscent of Devon being tied up in a van too but I might be crazy... but if I’m not it’s certainly bear-like in that essence too, if I first thought of Dev..

Leo comforts him and asks what he dreamed about. Chase admits he can’t remembers. Leo goes to make Chase some tea and before falling asleep, Chase finds leaves and dirt in the bed near his feet...

Now this is definitely interesting. I have hypothesized that Chase ‘sees’ alternate timelines when he sleeps, or at least versions of them. (At least where ones mix with his guilt and fears). But manifesting something physical from it? We also learn that Leo is heavy sleepier, and the way Chase describes the town is reminiscent of how he describes the Red-World in Route 65 when he’s sleep walking towards the van... Maybe he did run out there and encounter some malignant force... Which needs the otter for later, who eventually returns to bed? Maybe he passes/pulls something from his dream?

/////////////////////// SLIGHT ARCHES FINAL BUILD SPOILERS ////////////////////////////

we see Cam more or less purposely and fully see other timelines. He’s MUCH more psychic though, and even Sam isn’t on that level. Maybe it’s a more advance form of that ability, being at the heart of the town while the Hysteria is starting and more supernatural things can occur other than full on hallucinations?

////////////////////// END SLIGHT ARCHES FINAL BUILD SPOILERS ///////////////////////

The next morning Chase reads over text from Leo, the wolf saying he’ll be back home in a bit from work.

O2: Chase wants to confront Leo...

Chases heads off to complete his project but notices that the town is eerily silent, electricity in the air. Chase then immediately forgets about his project and starts chatting with Kudzu, who was outside working on his lawn. The raccoon offers to show Chase an old pump to film and the two set off.

O2: During the exchange on the way to the pump, Chase calls into question Leo’s real motives for the trip.

Come Over begins to play as the two walk down the road together…

Kudzu reveals he works in Echo at the town hall and doesn’t travel to Payton regularly. This doesn’t seem consistent with what we see later from Kudzu, but is probably just a small writing mistake/continuity error.

Chase is extremely rude AND nosey and asks Kudzu about what happened in Payton. Kudzu asked why Chase even cares.

Kudzu reveals that a person he lived with was killed in a incident of gun violence... A half awkward moment later and the two arrive at the pump. Chase films while Kudzu fills the piss quota for the route by pissing into some nearby bushes. The camera’s battery is low and Kudzu runs to fetch a spare while Chase continues to film. Chase hears light gagging and follows the sound through the brush, stumbling into a trailer nestled into the trees and a clearing. 

Chase thinks he sees a dead body hanging from a tree, his first instinct to film it. After gathering his senses he stops and notices that it’s Clint, the ring-tail being hung from the tree, feet slightly off the ground. Clint tries to warn Chase away.

A large and naked bear appears from the clearing, Clint going quite at his arrival. He immediately notices Chase. The bear has a high-pitched voice, his intentions clearly BDSM related. Chase begins to back up as the bear slowly approaches. Upon reaching the end of the clearing Chase looks back at Clint has a brief flashback to when he was young, catching the ring-tail huffing something from rag. Chase makes it back to the pump where Kudzu waits, the otter hurrying the two away from the clearing.

Chase relays the information to Kudzu, who realizes that the bear is probably the town’s local meth dealer, Brian. Chase assumes that Clint is trading sexual favors for drugs and feels bad for Clint…

The pair arrive at the school to film, Duke watching them from a distance for a while. Leo texts Chase to meet him at the diner and Kudzu and Chase part ways, just as Chase’s phone dies.

O1: Chase thinks about having a friend like kudzu once he moves back with leo.

O2.: Chase wonders if he should bring up the THING now… if he can even trust Leo again.

Chase makes it to the diner before Leo and does some introspection about the trip.

Chase is starting to see through the fog a bit... to see what’s been happening and whose he’s been abandoning all over again. Doing the same things that led him to breakup with Leo so messily...

O2: Chase wonders if he got what he really wanted...

INSERT MORE INSANE CHASE/SAM SHIPPING

One of the few times Chase thinks about Sydney... he doesn’t seem TO sad about it though. Maybe a commentary, about this hopefully being of the town’s last (non Brian related) atrocities that spark a hysteria...

Before Chase can think two much on the circumstance, Leo barges into the diner.

Here the two options split so I’ll cover one then the other in sequence:

O1:

Neutral plays as Leo appears on the scene. The two partake in PDA, questioning why no one is in the diner.

I take all the analysis of this man I’ve ever done in my life back. If he licked me on MY otter nose he could actually do anything he wanted to me. 

Leo reveals that Duke accosted him on the way into town, claiming that Chase and Leo are to blame for the problems happening Janice stumbles into the room.

O2:

Quiet begins to play. Chase confronts Leo, the wolf clearly nervous. Chase admits he looked at his phone, the wolf becoming defense, realizing what Chase saw. Leo appears to have a small breakdown, refusing to engage the conversation. When Leo realizes him being sad wont wash things over he becomes angry with Chase.

Leo excuses his behavior due to Chase’s actions three years ago. Leo screams, Chase used to the ‘tantrums’.

Right before they can do anything but yell at each other, Janice stumbles into the room.

Re convergence:

The coyote is haggard and disheveled, something clearly wrong with her.

O1: Chase makes mention of the chef, Dale

/

O2: Janice asks about the yelling as Neutral begins to play.

The pair try head out but Janice insists they stay.

O1. Chase acknowledges he’s been spending to much time with Leo to pay attention to the town.

O2: Chase is upset that he hadn’t noticed the town getting crazier and a crazier, afraid that Leo was going to let him move back in when it was getting worse

The two see Tj jogging in the town before Janice returns.

Goodbye Julian you funky little white-boy you... whose name I had to look up for this...

Chase realizes something is very wrong with TJ and goes to help… just as Duke pull up to the diner. Janice intercepts the weasel, seemingly ignoring the gun as they bicker.

A smallest tease to TSR, which may have been in planning stages around the time this was written. A real good nod to the prequel game, even if it wasn’t fully fleshed out yet. I’d also like to point out ~here~ that Duke mentions that the town did in fact kill someone in a response to Jack’s death, which (presumably) according to his grandfather Cliff, didn’t stop the hysteria. While it’s definitely something that doesn’t ‘fit’ due to things being still in development, and Sam being very much ran over by Chip and Janice, the person killed for Jack’s murder is now called into question. Maybe they’ll ‘back fill’ this in by giving Murdoch the axe in some self-sacrifice timeline, which would cover him not existing at the time of the Echo’s writing.

Duke drops Janice, shooting her several times. Leo covering Chase with his body trying to protect him. Duke orders Leo away from Chase as he tells the pair what he’s after. Brian walks in and zip-ties Leo’s hands together under Duke’s command. Just as Duke gives Chase a commander, he shoots at the ceiling. 

While Brian and Duke are distracted by a fucking Onryo of Duke’s wife Chase is met with a decision…

-----------------------------------------------------

And this is where we end for the week… as things calm down from me pouring out my heart over small character interactions and more complicated setups due to the spoiler/non spoiler nature, we’ll be picking up the pace til the end of the route! This choice is ‘unimportant’ so I’ll be sure to cover both. 

Reminder that the next choice after that is a small game-over like in Carl’s Route, so be sure to save your game by going back one line once you get there (I’ll cover both options!)

We’ll be reading till the line “Leo: He told me you were down here. Come on.”

It’s a HEFTY chunk, about the size of the last part of Carl’s route. But it’ll help finish this route in two weeks instead of three, and also cuts better with the rise and fall of tension we’re gonna have going on…

Until next week everyone ~

[nothingrpgzone]

Glory Hole Delvers

I have been running the 1981 Judge’s Guild published module Glory Hole Dwarven Mine for some friends using DCC, it’s a perfectly fine module that became a running gag in the group due to the name and so we had to run it eventually.

The Characters

Bobos the Fool, a former jester turned sorceress, hopeful to return to jestering.

Dungifer Scoobs, former gongfarmer turned High Priest of Ildavir

Grillbar Lungskin, a goblin nobleman

Radcliff Four Fingers, the thief with 10 fingers.

Session 1

Day 1

It is a beautiful spring morning in Punjar: City of the Invincible Overlord. The team had heard tell of rumors surrounding the profitable glory hole dwarven mine and hope to strike it rich. There are two groups they know of, a party of adventurers hired by Shantra of Alantia, and a group of disgruntled former non dwarven miners that were all fired at once.

First they went to the She-Devil tavern on royal street, the tavern run by Shantra. Brief conversations are had about joining forces as Radcliff steals a few pickled eggs. Despite the adventurers of Shantra seeming competent the team decides a 9 way split for each person isn’t worth it. As they leave they get a look at a map marked with an X and covered in a few round brown stains.

Dissatisfied with how the first meeting went the team made their way across the city to the guild hall of the non dwarven miners. Back there they encountered Gunlu the Foyster, ring leader of the miners, and talked with Slasher Redhand. The miners tell tales of a catacomb they dug into filled with strange mechanical devices they know not how to use but suspect are extremely valuable.

Dunginer at the behest of Radcliff suggested that the team get two shares for every share the miners received. This annoyed Both Gnulu and the up until that point silent Butcher Dargan. Tensions raised as Dungifer suggested that it is better that they get single shares compared to no shares if the team gets to the loot riched catacombs first. Butcher pulled his axe out and was held in line by Gnulu. The team left quickly.

Soon the team trekked the hour outside of the city to arrive at the mine. They found the central entrance entirely unguarded and entered. The room they enter into is a natural cave filled with two dozen minecarts in various states of disrepair. The team hears a small sound coming from an overturned card. Suspicious of the sound, Radcliff and Grillbar go to overturn the cart and find a two foot tall blue humanoid with pointed ears and a very wide nose.

Suddenly Bobos the Fool the Sorceress is stabbed in the back by a yet unseen blue thing that jumps upon her back. The thing under the cart ushers in a wave of darkness surrounding it and Dungifer has a dagger thrown into his side.

Bobos tries to use her size and weight advantage to drop down directly onto the attacker and crushes it with a crunch. Radcliff swings wildly in the dark and misses. Grillbar lunges for the cretin using his infravision and misses as it laughs manically. Suddenly the sound of insects fills the room.

The darkness summoner lunges forth, and crits upon Grillbar with their tiny knife. Radcliff retaliates by stabbing it in the back, killing it instantly. Bobos turns to the insect swarm and let’s forth a barrage of flaming hands, and summons forth Bobos the Wise, Bobos the Halfling, and Bobos the Lefthanded from alternate realms in the process. The bugs are greatly harmed but not defeated.

Finally another yet unseen blue beast lunges out of the dark of the cave and bites on to the arm of Dungifer staying well attached. Dunginfer calls upon Ildavir to turn the unholy and succeeds causing the blue fiends to flee in terror, the insect swarm dematerializes, the hear two sets of footsteps go southwest deeper into the mine.

As the party licks their wounds, Bobos the Wise, Halfling, and Lefhanded let out a frightened yelp as they disappear to their homeworld in a flash of fire and smoke. The team decides to take a tunnel leading to the southeast to avoid running into the blue things once again. As they go deeper they take out their torch. Eventually they encounter a slightly raised stone in a crossing of the tunnels. Radcliff is worried it may be a trap and tells everyone to stop. Grillbar gently licks the stone to determine if it is magical. It is not. Radcliff attempts to disarm the suspicious stone but a close inspection reveals it was not trapped and he was simply paranoid. 

They keep going straight down the tunnel until they hear heavy footsteps. They snuff the lights and Grillbar goes forth and sees a large bigfoot holding a sack. He reports back and the team decides to greet the bigfoot in good faith.

The bigfoot speaks ferret just like Grillbar and as such they are able to learn that the bigfoot is distraught after his most beautiful and lovely wife was killed by a member of the black lotus assassin group. The team decides to help Grrunnarr avenge his wife.

[kalevalakryze]

Giggledust

Fandom: Star Wars - All Media Types, Ahsoka Series Pairings: Sabine Wren/Shin Hati, Sabine Wren & Ahsoka Tano & Ezra Bridger & Shin Hati &  Hera Syndulla & Jacen Syndulla  Characters: Sabine Wren, Shin Hati, Ahsoka Tano, Ezra Bridger, Hera Syndulla, Jacen Syndulla, Chopper Warnings: Non-Consensual Drug Use, NSFW themes (Non-explicit),  Ideology of Death, Addiction, Child Trafficking  Notes: For Whumptober Day 6, Alternative Prompt, Prompt: Drugging (Alternate Prompt) Word Count: 2,970 AO3 Link: Here!

“I guess there’s a rumor about some kind of ‘First Order’ trying to rise from the ashes of the Empire,” Sabine explained as Shin, Ezra, and herself made their way through the streets of Mon Gazza’s underworld, past old pod-racing tracks and through overcrowded markets. 

“I thought this was a New Republic allied world?” Ezra butted in, tripping over a Gungan’s outstretched foot as he caught up to Sabine and the silent wolf at her side.

Shin only turned to raise an eyebrow at the Jedi as he finally caught up, walking a beat behind Sabine, level with Shin. “Right…” Scratching the back of his neck, Ezra immediately perked up upon seeing one of the vendor’s stalls. “Hey, maybe it’ll be best to split up? Meet back in half an hour if no one finds the contact?” 

Both Shin and Sabine shared a look at the suggestion, though Sabine pinching the bridge of her nose sealed the deal. “Just don’t forget the-” He was gone before she could finish speaking. 

Sharing one last look with Sabine, Shin brushed off down a seemingly random alley, leaving the Mandalorian with her comms, and a well overused callsign. 

Half an hour passed and she hadn’t had any luck, on her way back to the rendezvous, however, she managed to get a hit. The man was covered up well enough that she couldn’t make out any identifiers, but the twisting in her gut told her this stranger was something. “Hey, It’s a long way to Hosnian,”  

Sabine wanted to sigh in relief at the curt nod of their head, watching as his hand disappeared into his robes; presumably for the data-tape, though she was met with a face full of powder. It was an absurd amount, finding its way into her system in her first breath, falling into the cracks of her armor and sticking to her suit. “Here! They’re here! The Smuggler!” He barked out, calling for New Republic security, who despite never patrolling these sections, just so happened to have a full squad standing by as Sabine was framed. 

“Karabast,” She’d know the feeling of giggledust in her veins any day, had spent a good deal of time working with Ketsu handling all kinds of spice, under the guise of ‘building an immunity’. This was at a concentration and abundance that the two Mandalorians had never even had in one place at the same time. 

The world around her came into such a razor sharp focus, she felt as if the world around her was pixelating. “Stop it right there!” A voice shouted, bringing a muffled giggle from the Mandalorian as he approached. 

“What am I holding?” Her hands squeezed into fists, lucidity failing her as the drug fast-tracked into her system. A stun shot moved towards her, seemingly in slow motion, allowing her to jump out of the way and bring it to hit a civilian. “Oh! Stormtrooper Academy, huh?” 

Scrambling to get up, The Mandalorian took off, tripping and stumbling, yet still managing to keep several paces ahead. “Ah fuck fuck fuck!” Sabine breathed, brushing past people as she ran, unrestrained laughter bringing a wheeze to her breathing as her lungs constricted. 

An invisible force yanked the Mandalorian from the side street, a tall, lithe body trapping her between the bricks as the stranger’s hand came to press into her mouth, muffling the giggling as Republic troopers rushed past. 

In the dim lighting, Sabine could make out the dyed purple of Shin’s Padawan braid, and the little glint of beskar around their throat. “Kurs’kaded!” Her voice was muffled, until she dragged the flat of her tongue across the palm of their glove, earning her a crinkled nose and a grossed out expression.

“You don’t know where that’s been,” Shin deadpanned, wiping Sabine’s slobber off onto her cape. “You were not at the rendezvous, and then we watch you run from the Republic, what’s going on?” Pressing her hands into Shin’s hips and tugging the woman closer, Sabine busied herself with trailing her lips along their throat. 

“Dunno,” She hummed against their pulse point, delighting in the way they shivered as she pressed a toothy smile against warm skin. “But there’s better stuff that could be going on,” Shin’s hand pressed into Sabine’s chest the moment the Mandalorian’s thigh slotted between their legs.

Silver met gold in a moment of terse understanding. “You were drugged,” She stated, wiping the sandy looking powder from the paint on Sabine’s armor. 

“Fulcrum, Spectre five is compromised,” 

“Copy Wolf One, moving in for pickup. Did you find the contact?”

“Bridger is engaging now,” 

Comms went silent as Sabine blinked dreamily up at Shin, lips pulling at the corners as she fisted her hands in their tunic against their hips. “Hey, Shin, psst-” She whispered, struggling to lean up with the hand on her chest. “I know what they meant when they told me to hold on,” This time, the pull of Shin’s hips was halted with the other woman’s tensing form, pressing her back into the wall harder to stop herself from giving in, and turning Sabine’s smile into a dramatic pout. 

“Shin,” A whine halted only by giggles at the sound of her own voice, somewhere in the haze that her brain had quickly turned into, Sabine had enough humility to cringe at herself. “C’mon, ‘Soka’s gonna be a minute, and you look really good-” Their brows furrowed as the Mandalorian slid back against the wall, dropping her body to her knees until her nose was brushing against the taller woman’s knee. “I’d never ask you for anything again, swear on my grave- oh! Swear on the graves of my  buire!” The smile slipped from her lips as the arousal and giddiness were swept away as the pendulum swung. 

“Though, they didn’t really get graves- They were probably hett’la , into nothing.” Tears stung at her eyes as the blonde gaped downwards at her, trying to process their best course of action with the wild change to Sabine’s mood. “Poof,”  Her voice cracked, hands grasping at the blonde’s shins to ground herself to them. 

“They died with family though- that’s good.” A sniffle as the fabric of Shin’s pants became wet with heavy tears. “The whole family, except me; that’s fine; I didn’t want to die with them anyways. They didn’t want me for so long- why should I?”

“Ahsoka,” Shin’s voice was equal parts relieved and strained as a figure joined them in the alley. “She’s been hit with spice- a decent amount of it,” Their nose crinkled again as Ahsoka joined Sabine’s position, kneeling at Shin’s feet, putting herself close enough to be in Sabine’s line of sight the next time watery golden eyes blinked open. 

“Sabine, can I pick you up?” Ahsoka’s voice was gentle, reaching out her hand to the woman’s shoulder at the same time as their force bond. 

“Yes please,” She whispered, though she refused to release her hold on the backs of Shin’s calves, still pressing her face into their knee as Ahsoka tried to work her hands away. 

“Ad’ika,” Ahsoka soothed, reaching to brush her fingers through sweat and spice infused hair, nose crinkling as she caught the smell of the drug in the air. That wasn’t going to be fun for her immune system to fight through later. “I need you to let go, Padawan,”

With continued coaxing, Sabine’s hands were finally guided from Shin’s legs to Ahsoka’s neck, allowing the Mandalorian to wrap around her just as tight as she wanted. “Shin, clear us a path that won’t trigger the patrols,” Turning her head to talk into the comm on her wrist, she addressed Ezra. “Spectre six, meet us back home, do not bring the package straight home, I need you to make a pit stop,”

“Fulcrum, I think I read your mind already,” Ezra chimed in on the other end, a smile clear in his voice. “I’ll meet everyone back home, can’t wait!” 

The push back to the ship was long and treacherous, with Sabine’s moods switching from laughing at the happenings around them, to hiding her face in Ahsoka’s neck and crying, to seeming perfectly normal the next moment, enough that she would often voice how much she hated this, until seeing something that made her laugh all over again. 

Inside the T-6, Ahsoka managed to set Sabine on a risen bench, helping the Mandalorian as she fell back. “ ‘soka? My head hurts,” 

“I bet, what did you take?” Ahsoka started pulling the woman’s armor away, holding out her hand to stop Shin when the wolf moved to help. “If she got on you, you need to change, you’ll be more sensitive to it,” They looked like they wanted to argue, looking down at the tunic, covered in the dusty brown substance. Nodding once, Shin slipped away to the crew quarters. 

“Huyang, we’ll need to clean everything, they’ll all be at risk if this gets in the vents.” 

“Of course, Lady Tano. I’ll get filter upgrades on the to-do list as well.” 

“Thank you,” Ahsoka sighed, working on setting Sabine’s armor to the side, nose crinkling from the acidic smell of the spice. “That’s been cut,” 

“Mmhmm,” Sabine grumbled below her, trying to shove her arm out of  her flight suit without unzipping it. “Giggledust, can’t recognize the other one,” A harsh bark of laughter as the Mandalorian shook her head. “Should be able to, can’t. Hilarious,” 

“Let’s go down the list, then.” Ahsoka helped ease the top of her flight suit off, stopping the spice from falling onto her underclothes. “Grab my shoulders,” Ahsoka helped Sabine stand, keeping the younger woman from spreading more of the spice as the human’s fingers dug into her shoulders. “Ryll?”

“Master, your shoulders are so-” Sabine snorted, almost doubling over were it not for the Togruta helping her out of her contaminated flight suit. A bout of giggles had the woman covering her mouth and turning her head, holding on to Ahsoka to keep herself stable. “No, I don’t think it’s any Prime Kessel strains; can’t mix them, or… I’d probably be dead.” Laughter died as quickly as it started. 

“Fuck, Ahsoka,” The hands on her shoulders trembled until Ahsoka was rising back to her full height, steadying Sabine through another swing. “I hate this,” 

“It’s glitterstim,” Shin called out as she exited the crew quarters, leaning against the wall with her arms crossed over her chest. “That is why she’s swinging so wildly, though there is another I cannot figure out…” The blonde moved to settle onto the other end of the bench, brows pulled in concentration. 

“Felucian?” Ahsoka suggested, helping Sabine back into the bench. 

“No, I remember everything… too much,” Her elbows fell heavily onto the table, hands weaving into her hair to pull on short violet strands. “Spice is expensive and risky, why would they waste it on me if it wasn’t going to kill me?”

“If they got you addicted, then you, a key player, would be out of the game; they’re hoping you’ll try to chase this to your own demise.” Shin’s shoulders shrugged nonchalantly as Sabine groaned. 

“Great, this is great,” Laughter, once again bubbled past her lips like glass in a hydraulic press. Ahsoka settled herself on Sabine’s other side, guiding the Mandalorian’s fingers from her hair before she could pull on it. “Fuck!” She shouted again, knuckles white as she grabbed Ahsoka’s hands with her own, squeezing as she tried to fight her way through the next swing as it burned in her veins. 

“Engspice, fuck, fuck, and hey, guess what? Fuck!” Sabine’s legs bounced as she forced herself to focus through the painful mix of sharp and blurry of her distorted vision. “Engspice fucks a person, they get hooked until they die, and I can’t… Ahsoka if that’s what kills me? I’ll never see them again,” 

Shin’s hand rested on the center of her back as her Moon swung, frowning at the sweat dampening her undershirt. “We won’t let that happen, me’suum’ika” “How many people get over a spice addiction on the other side?” Sabine spat hotly, resting her forehead against the table to avoid looking at either force-sensitive on her side. 

Shin’s muscles tensed unexpectedly as the woman shrugged her shoulders. “Unimportant,” their legs crossed under the table, fingertips pressing into Sabine’s back before smoothing her undershirt out again. “But you aren’t alone in it,”

“First, however, we need to remove all traces from the ship, and get you sobered up,” Ahsoka chimed in, gently squeezing Sabine’s hands before letting go and rising to grab the Mandalorian’s armor. 

Dramatically, Sabine let herself fall into Shin’s side, pushing her way up and under their arm to be in their personal space as Ahsoka and Huyang worked on getting the contaminated clothing out of the ship and cleaned up. 

“What do you remember about the person who dusted you?” Shin questioned, begrudgingly allowing Sabine to press up into her side as another bout of unrestrained giggles passed tired lips. 

“Kinda like you, when we first met; just a lot less pretty.” Sabine’s nose crinkled for a moment as she pressed the side of her feverish face into Shin’s shirt. “You smelled a lot better too, once I got past the burning insides thing-”

“What did he smell like?” Shin’s fingers brushed through the hair on the back of Sabine’s head, nails scratching against her scalp soothingly as the Mandalorian’s hand moved under the table to rest on the blonde’s thigh, the other supporting her head with an elbow on the table. 

“Jealous?” The tensing of their leg under her hand had the purple haired woman laughing, massaging away the flexing muscle as she examined the new fabric beneath her fingers. “Your new pants are nice; would be nice on the ground though,”

“Sabine,” There was a warning in their tone, a sharp eyebrow raised as the hand carding through her hair tightened, pulling lightly on short hair and stopping only when the Mandalorian offered a lopsided smile in response. “It may help identify him, you know.”

“Of course I know that; there’s just some more important things on my mind, like me, you, my bevagol; no one else is in the ship right now,” Her hand pressed up higher along Shin’s leg, The hand in her hair tightened again, guiding Sabine’s head back enough until she was forced to let out a soft gasp, following the direction of the pull on her head. 

“You will tell me what you recognized about this person’s smell first, then we will discuss.” 

Groaning, Sabine shook her head free from Shin’s claws, slumping into their side like an angry toddler as she crossed her arms over her chest. “They smelled like sweat, like they really needed a shower. Like the sewers on Coruscant, that specific kinda acid they’ve got down there, but dusty enough that he could have come from one of the spice mines on planet? Or was that just the dust in my nose-”

“Unless the Imperials are employing the miners, now that the New Republic has control over the trade again.” 

“The Imperial’s can’t employ anyone, the First Order can.” Sabine snorted, shaking her head as she forced her way into Shin’s lap, looping her arms around their neck and waiting until the blonde shifted to hold her Mandalorian close. 

“Sabine-” Shin grumbled unenthusiastically, arms wrapping under Sabine’s thighs and around her back as she tucked herself into them. “Yes, The First Order,” A scoff as her chin came to rest upon the crown of Sabine’s head. “Though I would put it closer to an outsider, Imperials and the like have a distinct odor, no matter how long they’ve been in the system, if you did not pick up on it, it was either someone disconnected from the mission, or a mercenary.”

“And what does my ver’verd’ika think about it?” Sabine pressed her face into their throat, smiling as she felt more than heard the heavy swallow from her teeth so close to the pulse point. 

“They’ll be connected somehow; The Empire cracked down on the spice trade to control it, and if your mark was willing to waste such an extensive amount to hit you with, they’ll have more, or the promise of another shipment.”

Ezra’s head poked into the ship as the sluggish gears in Sabine’s head started to move. “Hey guys? We’ve got a hit, black robes, vial of dust; they picked him up trying to nab a kid; Ahsoka’s running damage control, but Shin, we should keep an ear out in case he slips Republic custody,”

Sabine snorted as Ezra stepped into the ship the rest of the way, pulling off the cloak from around his shoulders as he dropped into the seat Sabine had once occupied, allowing the Mandalorian to push her legs out across his lap. “Aaand ‘soka thought you’d be hungry,” From the bag strapped to his leg, the Jedi retrieved three neatly wrapped crupa breast sandwiches. “Close to not being like, safe; but we’ve had worse,”

“Damn right,” Sabine grumbled, snatching a wrapped parcel from the table. As the Mandalorian and Jedi dug in, Shin reached out in the force, feeling for Ahsoka and any update she could get on the mission status.

The gray apprentice’s eyes opened at the tap of bread and meat against her lips. “I have a bad feeling about this,” they managed, before Sabine was urging them to take a bite. 

“It’s not that expired, Kurs’kaded,” 

Shin only hummed their response, there was no use in clarifying; Ahsoka would confirm for them if this new ‘First Order’ was dabbling on their attempts of forced child enlistment into their hidden forces; They’d have to trust that whatever was brewing, the force would see them through it. 

Translations: Kurs'kaded - Wolf Me'suum'ika - Moon Bevagol - Dick

[anystalker707]

Okay, so @marksassybanana commented on my fic and I wanna answer it here

Oh, to be able to train with Zoro 😔🙏🏻 Jk, I think I would NOT get out of there alive. Thank you for sharing this, it was really cute ��� Also, since you said you're a gym rat, sorry to bother lol, but I just started working out for my abs and to shape my glutes. I'm doing some exercises I saw on TikTok, but I don't know if they're the most effective ones, and also I don't know how I should divide my weekly workout. Do you have any suggestions? And also- - I want to work mainly on abs and glutes, but should my weekly workout always include days focused on other parts of my body? Or can I just focus on those alternating days between the two?

First of all, ty!! v glad you liked my writing <3

And np, I love sharing my knowledge about working out lol just ask me whatever, whenever

So, I train focusing on hypertrophy (muscle growth) and cardio (to reduce bodyfat and keep fit). Usually I divide it like leg/cardio/arm/cardio/leg+arm days, including mobility exercises on cardio days. My friends, on the other hand, usually have a dynamic that is arm/leg/chest/back/leg with cardio by the end of each day. Since you want to focus on abs and glutes, I would recommend leg day 2 or 3 times a week (considering you work out Mon-Fri) and the rest of the days focusing on upper body. Don't forget cardio, by the way! The bodyfat percentual can influence a lot since it needs to be relatively low (below 30% if I'm not wrong) so your abs start showing. You should always exercise your whole body both because it's healthy and also to keep things proportional. Don't forget rest days, by the way! Have at least one day off, drink a lot of water and sleep well for good muscle development

For abs, don't forget you need to exercise upper, lower and obliques. Some tips: upper (v-sitting, reverse crunches), lower (leg raises, mountain climbers), obliques (grounded russian twists, oblique crunch).

Regarding glutes, I really like hip thrusts (really defines it), forward lunges, maching hamstring curls, abductor exercises, bulgarian split squats... don't forget it's also important to have your thighs in shape so everything looks proportional and nice <3

Regarding cardio days, I usually do it like this 15 minutes on the treadmill (4min warmup + alternating btw sprinting and walking for 2min + 1min slow walk), 15 min bike, 30 to 40min with other cardio (like mountain climbers, jumping squats) then treadmill + bike again. Sometimes i follow some plans from this site

You can visit sites like MuscleWiki, tiktok user leanbeefpatty, spotebi, Muscle & Fitness (extra one from M&F)

Some extra tips: For muscle growth, try making 3 series of 8-12 reps (if you do more than 12, add more weight; if you do less than 8, take off some weight) For fitness, go for 3-4 series of 15 reps

remember to always listen to your body to prevent injuries and keep safe! I hope this helps you! <3

[r2838273]

AI gym

Here’s a full-body functional strength training routine that you can do every day, targeting different muscle groups while focusing on practical strength. I’ll also clarify how this differs from a body workout specifically aimed at building a bigger glutes.

Daily Full-Body Functional Strength Routine

1. Warm-Up (5-10 minutes)

• Jumping Jacks: 1 minute

• High Knees: 1 minute

• Arm Circles (forward and backward): 1 minute each

• Bodyweight Squats: 1 minute

• Hip Circles: 1 minute each direction

Functional Strength Exercises

Each exercise is done for 3 sets of 10-12 repetitions unless noted otherwise:

1. Squats to Press

• Hold a pair of dumbbells at shoulder height.

• Perform a squat, and as you rise, press the weights overhead.

• Works legs, core, and shoulders.

2. Reverse Lunge with Rotation

• Step back into a lunge while holding a weight or medicine ball in front of your chest.

• Rotate your torso towards the leg that is in front.

• Engage core, legs, and improve balance.

3. Push-Up to Downward Dog

• Perform a standard push-up.

• After each rep, push your hips back into a downward dog position.

• Works upper body and stretches the back.

4. Kettlebell Swings (or Dumbbell Swings if no kettlebell available)

• Use your hips to drive the weight forward.

• Engage core and glutes, working for full-body power and explosiveness.

5. Single-Leg Deadlift

• Use a dumbbell or kettlebell, balancing on one leg.

• Hinge at the hips, lowering the weight toward the floor while keeping your back straight.

• Focuses on glutes, hamstrings, and balance.

6. Step-Up to Knee Drive

• Use a bench or sturdy chair.

• Step up with one leg, driving the opposite knee up towards your chest.

• Alternate sides. Works legs, core, and improves balance.

7. Plank with Shoulder Tap

• In a high plank position, lift one hand to tap the opposite shoulder.

• Keep hips steady to engage the core and stabilize.

8. Renegade Rows

• In a high plank position, hold dumbbells.

• Row one weight up towards your hip, alternating sides.

• Works back, shoulders, arms, and core.

9. Russian Twists

• Sit with your feet elevated and knees bent.

• Twist your torso side to side, holding a weight.

• Engages core and obliques.

10. Bodyweight Glute Bridge

• Lie on your back, knees bent, feet flat.

• Lift your hips towards the ceiling, squeezing your glutes.

• Engages core, glutes, and hamstrings.

Cool Down (5-10 minutes)

• Hip Flexor Stretch: 1 minute per side

• Cat-Cow Stretch: 1 minute

• Child’s Pose: 1 minute

• Seated Forward Fold: 1 minute

• Shoulder Stretch: 1 minute per side

How This Differs from a “Build a Bigger Bum” Routine

Functional training targets overall strength, stability, and coordination, using multi-joint movements that involve several muscle groups at once. It’s about making your whole body more efficient in daily tasks. For example:

• Squats to Press or Lunges with Rotation work your glutes, but also involve core, upper body, and balance.

• The exercises incorporate more core engagement, upper body strength, and functional stability (like Single-Leg Deadlifts).

Building Bigger Glutes Focus: Exercises would be more glute-isolated, using heavier weights and higher volume. You’d focus on exercises like:

• Heavy Hip Thrusts

• Bulgarian Split Squats

• Weighted Glute Bridges

• Cable Kickbacks

• Banded Side Walks

These are more specialized movements to specifically target glute hypertrophy (growth), while the functional workout provided balances glute activation with full-body benefits.

Feel free to adjust weights, sets, and reps as needed, and listen to your body to prevent overtraining!

[gurnoorrr]

Ultimate Guide to Quads Workout: Exercises, Benefits, and Tips

When it comes to leg day, a well-rounded quads workout is essential for building strength, improving performance, and achieving a balanced physique. The quadriceps, or quads, are a group of four muscles located at the front of your thigh. These muscles play a critical role in various movements, including walking, running, jumping, and squatting. In this comprehensive guide, we will delve into the best quads exercises, the benefits of quads workouts, and tips to maximize your gains.

Understanding the Quadriceps

The quadriceps femoris, commonly referred to as the quads, consist of four muscles:

Rectus Femoris: This muscle runs down the middle of the thigh and is involved in both knee extension and hip flexion.

Vastus Lateralis: Located on the outer side of the thigh, this muscle is the largest of the quad muscles.

Vastus Medialis: Found on the inner part of the thigh, this muscle is known for its teardrop shape near the knee.

Vastus Intermedius: Positioned between the vastus lateralis and vastus medialis, this muscle lies beneath the rectus femoris.

Benefits of Quads Workouts

Enhanced Leg Strength: Strong quads are crucial for performing various lower body exercises and activities with ease.

Improved Athletic Performance: Whether you’re a runner, cyclist, or athlete in any sport, powerful quads can boost your performance.

Injury Prevention: Strengthening your quads helps support your knees, reducing the risk of injuries.

Better Balance and Stability: Strong quads contribute to overall lower body stability, enhancing your balance during different movements.

Aesthetic Appeal: Well-developed quads add to the overall muscular appearance of your legs.

Top Quads Exercises

Here are some of the most effective exercises to target your quadriceps for best quads workout:

1. Squats

Squats are a fundamental exercise for building quad strength. They also engage your glutes, hamstrings, and core.

How to Perform:

Stand with your feet shoulder-width apart.

Lower your body by bending your knees and pushing your hips back, keeping your chest up and back straight.

Descend until your thighs are parallel to the floor.

Push through your heels to return to the starting position.

Tips:

Keep your knees aligned with your toes.

Avoid letting your knees cave inward.

Start with bodyweight squats before adding resistance.

2. Lunges

Lunges are excellent for targeting each leg individually, promoting balanced muscle development.

How to Perform:

Stand with your feet together.

Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle.

Push through the front heel to return to the starting position.

Alternate legs and repeat.

Tips:

Keep your torso upright.

Ensure your front knee doesn’t extend past your toes.

Incorporate walking lunges for added intensity.

3. Leg Press

The leg press machine is a great way to isolate your quads and add significant resistance.

How to Perform:

Sit on the leg press machine and place your feet shoulder-width apart on the platform.

Lower the safety bars and extend your legs fully.

Slowly lower the platform by bending your knees until they form a 90-degree angle.

Push the platform back up to the starting position.

Tips:

Keep your feet flat on the platform.

Do not lock your knees at the top of the movement.

Adjust the foot placement to emphasize different parts of the quads.

4. Bulgarian Split Squats

This unilateral exercise emphasizes the quads and challenges your balance and stability.

How to Perform:

Stand a few feet in front of a bench or step.

Place one foot behind you on the bench.

Lower your body by bending the front knee, ensuring the knee does not extend past your toes.

Push through the front heel to return to the starting position.

Repeat on the other leg.

Tips:

Keep your torso upright.

Focus on a smooth, controlled movement.

Start with bodyweight before adding dumbbells for resistance.

5. Leg Extensions

Leg extensions are an isolation exercise that directly targets the quadriceps.

How to Perform:

Sit on the leg extension machine and adjust the pad so it rests on your shins.

Extend your legs fully, squeezing the quads at the top of the movement.

Lower the weight back to the starting position.

Tips:

Use a full range of motion.

Avoid swinging the weight; keep the movement controlled.

Adjust the weight according to your strength level.

Tips to Maximize Your Quads Workout

Warm Up Properly: A proper warm-up increases blood flow to your muscles, reducing the risk of injury and enhancing performance. Include dynamic stretches and light cardio before starting your quads workout.

Focus on Form: Maintaining correct form is crucial to prevent injuries and ensure you’re effectively targeting the quads. If you’re unsure about your form, consider working with a trainer.

Progressive Overload: Gradually increase the weight and intensity of your exercises to continually challenge your muscles and promote growth.

Incorporate Variety: Mix up your exercises and routines to prevent plateaus and keep your workouts engaging.

Stay Consistent: Consistency is key to achieving significant results. Stick to a regular workout schedule and give your muscles time to recover.

Nutritional Support: Fuel your body with a balanced diet rich in protein, healthy fats, and complex carbohydrates to support muscle growth and recovery.

Sample Quads Workout Routine

Here’s a sample quads workout you can incorporate into your routine:

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Squats: 4 sets of 10-12 reps

Lunges: 3 sets of 12 reps per leg

Leg Press: 3 sets of 10 reps

Bulgarian Split Squats: 3 sets of 10 reps per leg

Leg Extensions: 3 sets of 15 reps

Cool Down: 5-10 minutes of stretching, focusing on the quads and other lower body muscles.

Conclusion

A well-rounded quads workout is essential for building strong, balanced legs. Incorporate a variety of exercises, maintain proper form, and stay consistent with your routine to see the best results. Remember, strong quads are not only about aesthetics; they play a vital role in your overall athletic performance and injury prevention. So, lace up your training shoes and get ready to power through your next leg day with this effective quads workout.

[fitqworkout]

Master the Bodyweight Warfare: Channel Your Inner Warrior with Powerful Home Workout Routines

Bodyweight training is a cost-effective and convenient way to achieve your fitness goals without the need for expensive gym memberships or bulky equipment. It offers a wide range of benefits for both beginners and seasoned athletes. You can train anywhere, anytime, without the need for fancy equipment, and the exercises can be adjusted to fit your fitness level. Additionally, bodyweight exercises mimic everyday movements, improving balance, coordination, and strength for real-life activities. With a variety of exercises available, from squats and lunges to push-ups and planks, bodyweight training is a fantastic option to keep your workouts interesting and challenging.

Here are some workout routines to help you get started in the battle, regardless of your experience level:

Novice Bodyweight Battle:

This routine emphasizes basic movements to establish a solid foundation. Perform each exercise for 30 seconds with 30 seconds of rest in between. Repeat the entire circuit 2-3 times.

• Squats: Focus on your legs and core with this fundamental exercise.

• Wall Push-ups: Adjust traditional push-ups by placing your hands on a wall for a less demanding version.

• Lunges: Engage your legs and glutes with forward lunges, alternating legs with each repetition.

• Plank: This isometric exercise strengthens your core and enhances stability.

• Modified Mountain Climbers: Begin in a high plank position and alternate bringing your knees towards your chest.

Enhance your workout with this routine that includes more difficult variations. Aim for 45 seconds of activity followed by 15 seconds of rest. Repeat the circuit 3 times.

• Squat Jumps: Incorporate an explosive element into your squats by adding a jump at the top of each repetition.

• Incline Push-ups: Use a sturdy bench or chair to raise your hands for a more challenging push-up variation.

• Walking Lunges: Step up the intensity by performing walking lunges with each step.

• Side Plank: Push your core even further by holding a plank on one side at a time.

• High Knees: Increase your heart rate with this cardio-focused exercise.

Advanced Bodyweight Challenge:

Are you prepared to test your limits? This workout routine showcases advanced bodyweight exercises tailored for seasoned athletes. Complete each exercise for 60 seconds with minimal rest intervals (10-15 seconds). Aim to go through the circuit 2-3 times.

• Master the Pistol Squats: Achieve mastery in the single-leg squat to enhance leg strength and balance.

• Elevate your game with Decline Push-ups: Increase the difficulty of your push-ups by elevating your feet on a bench or chair.

• Bulgarian Split Squats: Test your balance and leg strength with this challenging lunge variation.

• Strengthen your core and shoulders with the L-Sit Hold: Maintain an L-shaped position with your legs extended straight out.

• Embrace the intensity of Burpees: This exercise combines a squat, push-up, and jump for a full-body challenge.

Always remember to listen to your body by starting slow and gradually increasing intensity. Modify exercises as needed to prevent injury. Remember to warm up before exercising and cool down with stretches afterwards. Progression is key, so challenge yourself by adding repetitions, sets, or variations as you improve. Make your workouts enjoyable by choosing exercises you like and consider finding a workout buddy for extra motivation. Join the #BodyweightBattle Movement to share your fitness journey on social media, inspire others, and achieve your goals. Bodyweight training is an effective way to build strength, enhance health, and feel great. Lace up your shoes, grab your water bottle, and prepare to conquer the battlefield – your own body!

[dwmbdoeeyedbabi]

princesses workout indexx ༉‧₊˚. updating !

core

1. russian twists

2. bicycle crunches

3. knee to chest

4. crunches

5. heel touches

6. scissor kicks

7. flutter kicks

8. leg raises

9. plank

10. weighted russian twists

11. weighted plank

12. single-leg romanian deadlifts (rdls)

13. goblet squats

14. hollow body holds

15. v-ups

16. dragon flags

17. hanging leg raises

18. ab wheel workout

19. plank variations

20. russian twists with weight

21. hanging knee raises

22. hollow holds

glutes

1. leg raises with hip thrust

2. banded clamshells

3. glute kickbacks with cable machine

4. donkey kicks + pulses

5. fire hydrants + pulses

6. rainbows

7. glute crossover v

8. alternate legs

9. leg lift + pulses

10. leg circles + small

11. side fire hydrants

12. bent knee circles

13. bent knee kicks

14. hip thrusts

15. wall hip thrusts

16. single leg hip thrusts

17. sumo squats

18. bulgarians

19. calf raises

20. leg extensions

21. leg curls

22. romanian deadlifts (rdls)

23. sumo deadlifts

24. box jumps

25. walking lunges with weights

26. dead bug exercise

27. single leg hip thrusts (weighted)

28. sumo squats (weighted)

29. bulgarians (weighted)

30. weighted hip thrusts

31. romanian deadlifts (rdls)

32. single leg rdls (weighted)

33. goblet squats

34. deadlifts

35. clean and press

36. kettlebell swings

37. thrusters

38. barbell hip thrusts

39. sumo deadlifts

arms

1. bicep curls

2. chest presses

3. tricep dips

4. hammer curls

5. skull crushers

6. tricep pushdowns

7. dumbbell rows

8. overhead press

9. pull-ups/chin-ups

10. lateral raises

11. front raises

12. face pulls

13. resistance band pull-aparts

14. bent-over rows

15. lat pulldowns

16. deadlifts

17. bent-over dumbbell rows

18. bird-dog exercise

19. yoga backbends (cobra or sphinx poses) to strengthen your back muscles

20. bench press

21. push-ups

22. dumbbell chest flies

if you go to the gym :3

1. treadmill

2. stairmasters

3. hip adduction machine

4. lying leg curl

5. seated leg curls

6. standing leg curls

7. leg press

8. cable machine (for lats, arms, glute kickbacks)

9. romanian deadlift machine

10. hip extension machine

11. leg press machine

12. hamstring curls

13. steps up (with weights)

14. smith machine (for squats, sumo squats, bulgarian split squats, etc.)

15. weighted hip thrust machine

16. romanian deadlifts (rdls)

17. bulgarians (using a machine)

18. single-leg hip thrusts (with weights)

19. single-leg rdls

20. goblet squats (with a machine)

21. calf raises

22. deadlifts

23. clean and press

24. kettlebell swings

25. thrusters

pilates/yoga (updating soon:3)

sports/extracurrics.

dance, volleyball, softball

i get 10k steps a day minimum ^_^

[intwoweekstime]

What if you had two weeks to escape your own home?

By Lauren Ohnona

(Image credit to Flickr)

When the lock clicks, I push my back against the rim of the sink and slide the butcher’s knife inside the sleeve of my blouse. Nicole rests in her bassinet half a room away, but the distance feels like an entire ocean. 

He’s home half an hour early. 

The door slams. Boots stomping against the stairwell informs me I am too late to grab Nicole and run to safety behind a locked bathroom door. The room explodes with pungent malt. 

“Sasshhaaa,” he slurs. I wince. “Sasha, please, darling.” His doting words are harshly juxtaposed against a forceful yank of my arm. 

I shake my head. In response, he forces his elbow into the side of my ribcage. When I yelp, his eyes glow obsidian. I am ruining the mood. Another blow, this time to my left temple and the knife instinctually unsheaths from beneath the satin drapery of my sleeve. For a moment, he hesitates with a sinister smirk so slight that shivers crawl up my spine. He lunges, and I jump backwards into the hanging pots and pans. Together we fall into a cacophony of metal chaos. His entire weight is pressed against my chest. 

This is it, I think. I use my final threads of strength to force my chin leftwards toward the basinet. She lies peacefully shrouded in a cotton blanket etched with embroidered red crabs. The peachy fuzz atop her head glows in alternating blue and red flashes. 

Blue and red flashes?

A bang. Three sharp knocks. 

“Police, open up!” 

I didn’t even realize I was bleeding until the paramedics propped me up on the couch and pulled a needle and thread from their first-aid kit after they’d taken him away. They shone flashlights in my eyes and lifted my shirt. I swatted their hands away and cried out for my baby. I breathed for the first time in an hour once they placed her in my arms. 

But they couldn’t charge him. Not with anything more than a civil misdemeanour, and he’d be back in just two weeks. We couldn’t stay in town. He would kill me, I was sure of it. 

I had no money except for the scrapings of nickels in the cookie tin, so with Nicole swaddled against my chest, I pled my sob story to the old man at the pawnshop and traded my wedding ring for freedom in the form of a train ticket West. I spent the next twelve days raking leaves and weeding gardens. I felt as if I were a young teen, desperate for a dime to see the newest film in the theatre. When a bottle-blonde elderly woman told me I “missed a spot,” I split in half and cussed her out. 

“Find God,” she screeched. I didn’t have the heart to tell her God, and I broke up thirteen days ago in the kitchen. 

On the train I picked a window seat and propped Nicole up in my lap so both of us could watch the cornfields whiz by. I imagined the patrol car pulling up Maple Street. I pictured his steel-toed boots clomping up the concrete, across the porch, and into the foyer. 

From ear-to-ear I grinned, as he screamed my name to an empty house.

[avatarthelegbender]

11/4 POD 150: Summary

- Spanish squats, Single / double leg press, trx squat jumps, trx alternating split lunge jumps, reactive side shuffling, reverse treadmill, kneeling eccentric quad with band

[falloutcrossfit]

New Post has been published on FallOut CrossFit - School of Elite Fitness Tri-cities, WA

New Post has been published on https://falloutcrossfit.com/2023/09/september-27-2023/

September 27, 2023

SKILL: EMOM, rotating x 15:00 (5 of each)

2 x push jerks + 1 x split jerk (Build by feel)

3 x bar muscle ups (scale to jump to front support)

5 x single leg squats, each leg, not alternating (scale with support)

WOD: Wodapalooza Qualifying #4

12:00 AMRAP

100 x Double-unders

25ft Double DB Side Walking Lunges

15 x DB Shoulder-to-Overhead

25ft Double DB Front Rack Walking Lunge

[fitnessmentor]

Unlocking the Power of Leg Exercises: A Guide

Legs exercises that are better than the back squat? Is it possible?

If you have small legs and think the only way to grow them is by squatting heavy, then you need to rethink your approach.

Troy Adashun explains how he switched up his leg training and managed to achieve impressive strength and muscle gains without using the barbell back squat.

He argues that there are many other lower body exercises that are better when it comes to hypertrophy of the lower body.

“I wanted to make this video because, contrary to popular belief, you don’t need to squat heavy weights to grow your legs. Today’s leg workout for growth will contain no barbell squats whatsoever.”

“When I started lifting, I thought squatting as heavy as I could was the best way to get bigger legs, but it turns out I was training more for strength than hypertrophy. Try this leg workout for bigger legs and feel the difference in the rep ranges, pacing of each rep, and overall exercise selection.”

“These leg exercises will blow up your legs in a short and intense workout. I call this type of training the balloon method, and it’s how I train to grow any muscle.”

Exercises that are Better than the Squat for Lower Body Muscle Gain

Legs Exercises that are Better: Dumbbell Bulgarian Split SquatProbably one of the most painful and effective leg exercises that exists.

Go nice and deep, and don’t cheat the movement.

You will feel this all the way from your glutes to your quads.

Stick to a 10- to 12-rep range for maximum muscle growth gains.

Keep the knees over the toes and overload each leg, one leg at a time. To make the exercise even harder, try paused reps. Hold the bottom position for at least 3 seconds to maximize time under tension.

Legs Exercises that are Better: Dumbbell Walking Lunges Super Set with Hands Over the Head Walking Lunges

This will further fatigue the legs in a functional and challenging way.

Again, the superset will extend the time under tension, which will result in more muscle growth.

Growth Tip: Add bodyweight versions of each exercise as a super set.

Legs Exercises that are Better: Dumbbell Sumo Squats

This is an excellent alternative if you are experiencing any lower back issues or are recovering from an injury.

It is impossible to load as heavy as you would for a back squat, and it forces you to keep your core and spine upright and tight.

You can choose to perform this with an elevated heel if you find ankle mobility an issue. Simply place your heels on a weight or bumper plate.

Make sure to squeeze at the top and concentrate on the mind muscle connection.

Legs Exercises that are Better: Leg Extensions Super Set with Dumbbell Romanian Deadlift

Go for 3 sets of 12 reps of both exercises. The RDLs must be performed immediately after completing the leg extensions.

Form Tip: Point your toes out slightly and squeeze your quads as tightly as possible at the top of the movement.

Troy Adashun believes that the following equation, performed within the right rep ranges, is a great principle for leg growth: “Intensity + Consistency = growth.”

TIME-STAMPS FOR VIDEO:

00:00 Why Squats are killing your gains

00:15 The truth about chicken legs

00:50 The perfect leg workout for fast growth

01:50 One of the most painful leg exercises you can do (but it works!)

03:00 DB walking lunges superset for growth

04:45 Great barbell squat alternative

05:20 Great superset for quads and hamstrings

As a final disclaimer, Troy states that consistent back squatting in the 10 – 12 rep range is a phenomenal way to grow your legs. However, he bebelieves that or beginner athletes this runs in parallel with a higher risk of injury than many of the other exercises that he included in his video.

Muscles of the legs

Your legs are full of lots of muscles that control movement in different ways. Some help you walk, while others help you run or jump. The quadriceps are located at the front of your thigh, while the hamstrings are located on the back side. Both groups of muscles work together to provide power and stability when you’re moving around.

Quadriceps (Quads)

The quads are the muscles that make up your thighs. They extend or bend your knees and straighten your hips. The quadriceps consists of four individual muscles: vastus lateralis, rectus femoris, vastus medialis, and vastus intermedius.

Vastus Lateralis

The Vastus Lateralis is one of your quadriceps muscles. It’s located on the outer side of your thigh, and it helps you extend your leg. The Rvastus lateralis is a large muscle that can be strengthened with exercises such as lunges and squats.

The vastus lateralis is located on the outer side of your thigh.

The vastus lateralis is located on the outer side of your thigh. The muscle extends from the middle of your knee to the top of your patella (knee cap), and it lies underneath a layer of fat.

The vastus lateralis is one of four large muscles making up the quadriceps group in your leg: rectus femoris, vastus medialis, and vastus intermedius are its three counterparts. A small portion of each has an anterior attachment point at your pelvis called an iliotibial band or ITB (pronounced I-T-B). This band helps stabilize and support these muscles as they bend your knee forward or back during exercise or daily activities like walking up stairs or climbing into bed after a long day at work.

Rectus Femoris

The rectus femoris is a quadriceps muscle. It makes up one-quarter of your thigh muscle and originates at your pelvis and inserts at the tibia and patella. This segmented muscle is responsible for flexing your knee joint, which helps you move forward when running or walking uphill.

ectus femoris also helps to stabilize your hip as you perform other movements that involve twisting or bending in different directions (for example, kicking a ball).

The rectus femoris runs down the center of your thigh.

The rectus femoris is one of the quadriceps muscles, located on the front of your thigh. This muscle runs down the center of your thigh from your hip to your knee, attaching to the patella (knee cap) in its final few inches.

This muscle is responsible for extending (straightening) and flexing (bending) the knee joint, which allows you to move forward and back in walking motions, as well as turn and twist when running.

Vastus Medialis

The vastus medialis is a muscle located on the inner side of your thigh. It attaches to your knee cap and helps you extend and flex your legs. It also helps you flex your knees by turning inwards. The vastus medialis can help prevent injuries like ACL tears because it is used to stabilize the knee joint during movement.

The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap.

The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap, and helps straighten your leg.

Vastus Intermedius

Vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It attaches to your knee cap, which helps it extend and flex legs, as well as flex knees.

The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee.

The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It is a quadriceps muscle, which means that it helps flex your knee.

Hamstrings

The hamstrings are located on the back of your thighs. These muscles help you extend and flex your legs. They also work with your quadriceps to flex or bend your knees, as well as help prevent injuries such as ACL tears.

If you’re an athlete who needs to increase speed, stability or power, having strong hamstrings is beneficial. For example: if you’re playing football (American or otherwise), having strong hamstrings will allow you to make sharper turns when running downfield because they help keep your body upright while sprinting instead of letting it fall forward when turning left or right at high speeds like it might otherwise do so easily without strong hamstrings supporting them!

Your legs are full of lots of muscles that control movement in different ways

Your legs are full of lots of muscles that control movement in different ways. The quadriceps and hamstrings are the main muscles on the front and back of your thigh, respectively. The vastus medialis is on the inside of your leg. Abductor muscles (the gluteus medius and minimus) support hip motion while adductor muscles (adductor longus, brevis and magnus) squeeze in from each side to hold things together!

[fittrrmy]

Want To Supercharge a HIIT Workout Without Jumping? Try Adding a Weight

Squat jumps, plank jacks, and alternating split squats are often mainstays in high intensity interval training, aka HIIT workouts. These moves are bodyweight challenges that also juice your heart rate. But if you’re not into plyometrics (or your joints simply aren’t fans of high-impact moves), is it even possible to get your heart rate up to the same level in a HIIT workout? The answer is most definitely yes. For a HIIT workout with no jumping, you can always try variations of plyometric moves that involve going at a faster pace, but without the added jump. Another way to turn the volume up is to add some weight. According to the American Council on Exercise, adding even a small amount of weight “can increase heart rate by five to 10 beats per minute and oxygen consumption (as well as caloric expenditure) by about 5 to 15 percent compared to performing the same activity without weights.” The amount of weight you grab makes a difference. When you perform fewer, slower reps with heavier weight, you’re typically building muscle. But if you perform more reps with a lighter weight for long enough to get your heart rate up, that form of strength training can qualify as a cardiovascular activity. So if you pack your interval training with short bursts of weight-infused moves, you’ve got yourself a HIIT workout. Well+Good Trainer of the Month Tatiana Lampa employs this strategy in a new 20-minute low-impact HIIT workout. Read: No jumping! “We’re raising your heart rate up with absolutely no jumping to keep it easy on your joints,” Lampa says. To get to that level of HIIT intensity, Lampa progresses bodyweight moves into those same moves performed with weights, such as a standing side crunch, reverse lunges to bicep curls, dead lift cleans, squat to thruster punches, and more. You’ll wrap up with some fast feet drills to really up the cardio ante (don’t worry, no weights needed for this one), so you can get that HIIT afterburn for hours afterward. Each burst is just 20 seconds, and as Lampa says, you can do anything for 20 seconds. So grab some weights and give it a try! Read the full article

[fizaa]

Five Exercises to Try Instead of Leg Extensions

There are several alternatives exercises to leg extensions which target similar muscle groups, including:

Squats: targets the quadriceps, hamstrings, glutes and lower back.

Lunges: works the quadriceps, hamstrings, glutes and calves.

Step-Ups: targets the quadriceps, hamstrings, glutes and calves.

Deadlifts: works the quadriceps, hamstrings, glutes, lower back and core.

Box Jumps: strengthens the quadriceps, hamstrings, glutes and calves.

These exercises can provide a full-body workout and can be modified to fit individual fitness levels and goals.

During the Leg Extension Alternatives Routine, worked on

During a leg extension alternatives routine, you can work on the following muscles:

Quadriceps: The quadriceps are the primary muscle group worked during leg extensions, and alternatives to leg extensions can help to target these muscles in different ways.

Hamstrings: Hamstrings are also worked during alternative exercises to leg extensions.

Glutes: Many leg extension alternatives will also engage the glutes, which are the muscles located in your butt.

Calves: Some alternatives to leg extensions, such as calf raises, can help to target the calf muscles.

Core: Many leg extension alternatives require stability and balance, which can engage your core muscles.

Examples of leg extension alternatives include squats, lunges, step-ups, and deadlifts.

Five Exercises That Are Not Leg Extensions That You Should Try Out

A Leg Extension Alternative to Squats

An alternative exercise to squats and leg extensions is the lunge. This exercise works the same muscle groups and provides similar benefits such as strengthening the legs, glutes, and hips, as well as improving balance and stability. Another alternative is the Bulgarian split squat which targets the same muscle groups and can be performed with or without weights for added resistance.

2. A Leg Extension Alternative to Sissy Squats

Sissy squats are a type of quadriceps exercise that target the front of the thigh. If you're looking for an alternative exercise to sissy squats, you could try leg extensions. Leg extensions are done using a machine and involve sitting down and extending your legs straight out in front of you. This exercise also targets the quadriceps, but with less stress on the knees compared to sissy squats. Other alternatives to sissy squats could include squats, lunges, and Bulgarian split squats.

3. Leg Extension Alternatives to Reverse Lunges

Reverse lunges and leg extensions are exercises that target the muscles in the lower body, such as the glutes, quadriceps, and hamstrings. Alternative exercises that target similar muscle groups include:

Squats

Deadlifts

Bulgarian Split Squats

Box Jumps

Step-Ups

Lunges (forward or lateral)

Calf Raises

Hip Thrusts

Glute Bridges

Leg Press

4. Dumbbell Bulgarian Split Squats

Bulgarian split squats with dumbbells is a strength-training exercise that works the legs and hips. It involves holding a dumbbell in each hand and placing one foot slightly behind the other. The front knee is bent and the back knee is lifted off the ground, creating a lunge-like position. The exercise is performed by lowering the back knee towards the ground and then returning to the starting position. This targets the muscles in the legs, including the quadriceps, hamstrings, and glutes, and helps to improve balance, stability, and overall lower-body strength.

5. Cyclist Squats

Cyclist squats are a type of exercise that is specifically designed to target the muscles used in cycling. This exercise is performed by squatting down and then standing up while keeping the core engaged, simulating the motion of pedaling a bicycle. Cyclist squats help to build strength and power in the legs, hips, and glutes, which can improve overall cycling performance and reduce the risk of injury.