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lau 🖤🏋️‍♀️

@llaulifts

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injury prevention | mobility & lifting
student physical therapist | retired d2 athlete
@keepthatpump @ironbrotherssupplements | LAU

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officially a doctor and movement expert!! if you're gonna trust anyone to help you with your workouts, let it be me!
dr. lauren cuisia, dpt!!!

#doctorofphysicaltherapy #dpt #physicaltherapist #gymrat #gymgirl by @llaulifts

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5 months ago

pump dump 🖤

@keepthatpump signature crop; code LAU

#gympump #chestday #pushday #triceps by @llaulifts

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7 months ago

last week's leg day snippets
absolutely loved this lift (and outfit)

#gymrat #gymgirl #gymmotivation #gymaddict by @llaulifts

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2 years ago

a quick upper body day slayyyy

bra & shorts @keepthatpump c0de LAU 💜🩷

#gymgirl #upperboday #backday #pushday

seated chest press 3 x 6

- compound chest movement

dumbbell incline chest flies 4 x 6

- isolated chest movement

tbar row 3 x 6

- compound back movement

single arm frontal plane lat pulldowns 4 x 8 bilterally

- fix your imbalances!!!

tricep push downs 3 x 10
tricep overhead extensions 3 x 10

- big triceps = big arm illusion = hot girl shiiii by @llaulifts

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5 hours ago

Stop guessing your back days.

Here is how a physical therapist structures a high-efficiency back workout for maximum hypertrophy.
If you want a wide, detailed back, you can't just throw random movements together. You need to target specific muscle fibers based on how they run.

Here is the breakdown of today's lift:
Save this for your next pull day!

1. Lat Pulldowns: We're starting with a vertical pull to target the upper lat fibers and teres major. Think about driving your elbows into your back pockets to avoid dominating with your biceps.

2. Smith Machine Horizontal Rows:
Transitioning to a horizontal plane. The Smith machine provides unmatched stability, allowing you to truly isolate the mid-traps and rhomboids without your lower back fatiguing first.

3. Unilateral Pulldowns: Single-arm work is non-negotiable for fixing strength asymmetries. This allows for a deeper stretch at the top and a harder contraction at the bottom of the lat.

4. Cable Rear Deit Flies? Finishing with isolated shoulder health and aesthetics.
Cables keep constant tension on the rear delts throughout the entire range of motion.

Which one of these is your staple ?

@keepthatpump code LAU

#gymgirl #gymroutine #backday #physiotherapy #physicaltherapist by @llaulifts

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3 months ago

3 super simple exercises to improve hip strength + stability

1. Copenhagen reaches
Insane for glute medius stability 0 The glute medius helps control your pelvis + keep your hip and knee aligned during single-leg movements.

2. Hip airplanes
One of my favorites for single-leg hip stability + rotational control. Try to keep your pelvis controlled as you rotate instead of letting your whole body move with you.

3. Adduction holds
Don't sleep on your adductors!! They play a huge role in hip stability and help control the leg through different positions. Start with shorter holds and build up your time as you get stronger.

Simple ≠ easy. Add these into your warm-up or accessory work and focus on control over speed

@keepthatpump code LAU 💜

#hipmobility #hipstability #dpt #gym #gymeducation by @llaulifts

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22 days ago

recently 💜🧡

@keepthatpump c0de LAU

#gymgirl #gym #coolgym #bum by @llaulifts

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14 days ago

back day, but with a little more intention 👀

i’ve been working on my scapular mechanics, specifically improving my thoracic rotation and how my scapula moves with it. my goal is to improve scapular tilt + movement quality and hopefully reduce some of the clicking/impingement i’ve been getting in my shoulder.

the goal isn’t just to move weight - it’s to actually control the movement and let the scapula move with the thorax.

🩷 the lineup:
• lat pulldowns
• underhand horizontal rows
• single-arm lat pulldowns
• single-arm reverse fly + thoracic rotation
• single-arm bent-over cable row + thoracic rotation

i’ve been playing around with different angles, unilateral movements, and adding rotation rather than just trying to “pin” my shoulder blades back.

sometimes better shoulder mechanics = learning how to MOVE, not just strengthening the muscles around it 🫡

#gymgirl #gymeducation #dpt #backday by @llaulifts

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19 days ago

matching @gymshark fits ☺️🤞🏽

#gymgirl #onyx #gymcouple #gymworkout by @llaulifts

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2 months ago

how i grew my triceps 👇🏼

if you want bigger arms, don’t skip triceps. they make up roughly 60% of your upper arm, so building them can make a huge difference in overall arm size.

my staples:
• tricep pushdowns
• overhead tricep extensions

train them consistently, progressively overload, and actually take them close to failure 🤝🏼

save this to grow your arms

#tricepworkout #armworkout #tricepgrowth #gymgirl #hypertrophy by @llaulifts

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24 days ago

because wouldn't you rather be able to move and not worry about falling and breaking your hip when you're older ???

#physiotherapist #gymgirl #workout #reminder #gym by @llaulifts

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a month ago

Train like an athlete to look like one. 🏃🏻‍♀️

Athletic performance isn't built on machines alone, it’s built on single-leg stability, explosive power, and pure hamstring strength.

Here is today's leg session:
• Hip Thrusts
• Smith Machine Single-Leg RDL or Step-Ups (idk what to call them)
• Single-Leg Hip Thrusts
• Sumo Squats to Deficit Jumps
• Stability Ball Single-Leg Hamstring Curls
If you want an athletic body, you have to train like it. Stop scrolling and go move some weight.

SAVE this workout for your next leg day and drop a 🔥 in the comments if you're trying this session!

#AthleticTraining #LegDay #FunctionalFitness #AthleteMindset #ExplosivePower by @llaulifts

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a month ago