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@themenopausalbodybuilder

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🚨 THE RDL ISN’T THE PROBLEM. YOUR EXECUTION MIGHT BE. 🍑🏋️‍♂️ One of the most powerful movements for building your glutes, hamstrings and posterior chain is also one of the most butchered exercises in the gym. The Romanian Deadlift (RDL) is a fundamental movement for developing strength, building muscle and creating a strong, well-rounded physique. But its effectiveness comes down to one thing: HOW YOU EXECUTE IT. 🎯 👊 3 KEY THINGS TO GET RIGHT: 🔹 1️⃣ HIP HINGE — Push the hips back, maintain a soft bend in the knees and let the hips do the work. This isn’t a squat! 🔹 2️⃣ SPINAL POSITION — Maintain a stable, controlled spine and brace your core throughout the movement. Control the load rather than letting the load control you. 🔹 3️⃣ RANGE & TENSION — Keep the bar close to your body, feel the hamstrings lengthen and stop when you reach your available range without losing position. More depth doesn’t automatically mean better reps! 💥 Get these three principles right and the RDL becomes a serious tool for building strength, improving muscle development and creating that powerful, well-rounded physique. Too many people rush the movement, load the bar too heavy and miss the very thing that makes it so effective: controlled tension through the lengthened position. At FEW Fitness Coaching, we focus on the details that make the difference — because better technique builds better training. 🔵⚫⚪ 📩 Want to build muscle, improve your technique and train with a purpose? Get in touch about FEW Fitness Coaching GROUP PT or personalised coaching. #FEWFitnessCoaching #RomanianDeadlift #RDL #HamstringTraining #GluteTraining MuscleBuilding TrainWithPurpose 💪🔥
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Proud of this lot! 🤗 PCA British Finals yesterday 🏆 Unfortunately I couldn't be there, but that's what makes this team what it is. It's more than just getting on stage. It's the people around you, the support, the friendships and everyone wanting to see each other do well. Couldn't be prouder of the whole team! On to the next ones 💪🏿 📲 Ready to join the team? Whether your goal is to build muscle, drop fat, or just move and feel better... DM me the word "COACH" and let’s talk about online coaching 💥 For all your supplement needs, use code BODYFOCUS at @esncom.uk 🚀
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Bodybuilding at its finest is about self progression. Controlling what you can, and coming back year on year, show on show, with an improved package. And @themenopausalbodybuilder is exactly that! 💪🏿 Since joining the team in January, the progress she's made has been clear to see. Did we get the placings we were chasing? No. But did we improve? Absolutely. And that's what this sport is all about. We've controlled what we can, brought a better package and now we look to improve again. Time to reverse, recover and get to work on what's next. Super proud of you Dee. You belong up there! 🤗 NothingJustHappens 📲 Ready to join the team? Whether your goal is to build muscle, drop fat, or just move and feel better... DM me the word "COACH" and let’s talk about online coaching 💥 For all your supplement needs, use code BODYFOCUS at @esncom.uk 🚀
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9 clients. One show day. What a weekend for Team Body Focus! 💪🏿🖤 The latest YouTube video is LIVE! A bit of everything in this one. Behind the scenes, the nerves, the laughs, the stage moments and everything else that comes with having 9 athletes competing on the same day 😂 Plenty going on, but wouldn't have it any other way. Proud of every single one of them! Go give it a watch and see what we got up to! 🎥 **LIVE NOW on YouTube – search James Walters IFBB PRO** Link in bio! and story 😉
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A little delayed from the weekend… but what a team and what an experience! 🖤✨ Stepping on stage in a SUPER stacked Bikini Masters Over 45 class of 20 incredible athletes was an experience in itself. No placing for me this time, and of course I would have loved a different result, but I’m still incredibly proud of how far I’ve come in such a short space of time. I’m still learning. Still building. Still finding my confidence on that stage. And every single time I step up there, I take something away that will make me better next time. 💪🏼 As ever, I’m lucky enough to be surrounded by the BEST team. The support, encouragement and friendship I’ve found within this team and this community has made this whole journey so much more special. ❤️ I know there’s a LOT more to come from me. More muscle to build, more confidence to find and plenty more work to do. Maybe one day I’ll be standing in that top 3 — that’s certainly the goal. 👀🏆 But for now… I’m here. I’m doing it. I’m living it. And most importantly, I’m absolutely loving it. 🥹❤️ One season doesn’t build an athlete. This is only the beginning. Now it’s time to grow… 🌱💪🏼 #BikiniMasters #MastersOver45 #BikiniAthlete #TeamWork #thisisjustthebeginning
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Weekend dump 📸 What a weekend 💪🏿 Few bits from the camera roll that didn't make yesterday's post. Now time to give everyone their flowers individually #NothingJustHappens 📲 Ready to join the team? Whether your goal is to build muscle, drop fat, or just move and feel better... DM me the word "COACH" and let’s talk about online coaching 💥 For all your supplement needs, use code BODYFOCUS at @esncom.uk 🚀
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What a f*cking day 💪🏿🖤🤗 9 athletes on stage today and every single one of them looked absolutely mega (if I don't say so myself) Top placings, qualifications, trophies, medals… but most importantly, progress. Everyone whos competed already this season has brought a better package and thats all we can control. Days like today are why I absolutely love what I do. Quite simply, proud to be called coach 👊🏿 Couldn’t quite get everyone in the picture, so big shoutout to the other members on the team doing their bit today as well — @fit.chris.b @weightwhat__ @lou_mfitness @clairew422 🤗 #NothingJustHappens 📲 Ready to join the team? Whether your goal is to build muscle, drop fat, or just move and feel better... DM me the word "COACH" and let’s talk about online coaching 💥 For all your supplement needs, use code BODYFOCUS at @esncom.uk 🚀
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Just waiting for the train to Hull! Good luck to all competing today, hopefully getting there for the start of the athletic category! Looking forward to bumping into the bikini ladies xx
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Team are out in full force this weekend 💥 9 amazing athletes on stage this Saturday. Different journeys, different goals, different categories, but all with the same plan… bring their best and present!! Theyve all put in a lot of work to get to this point and I’m proud of the whole lot already regardless of any placings. Last few bits of fine tuning before we enjoy the day, show the work and see what we can do. Avengers assemble 🫡 #NothingJustHappens 📲 Ready to join the team? Whether your goal is to build muscle, drop fat, or just move and feel better... DM me the word "COACH" and let’s talk about online coaching 💥 For all your supplement needs, use code BODYFOCUS at @esncom.uk 🚀
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A throwback to Manchester show day and it’s almost time for us to dance on another @pca_official stage! 2 competitive seasons, 2 preps and all the inbetween bits with this one! @themenopausalbodybuilder It’s been a crazy year since we first met at a posing workshop when she convinced me to sign up for First Timers 5! And now we’re about 4 shows in! Bring on the next! More memories and madness! 🥰💎✨💜 Coached by @bodyfocusjames #bodybuilding #prep #womensupportingwomen #strongwomen
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🔥 DONNA — 20 MONTHS OF WORK COMING TO LIFE 🔥 This woman is an absolute force of nature. 🦍🔥 After finishing her last show incredibly lean while retaining a huge amount of hard-earned muscle, we made the decision to go into a serious 18-month off-season build — and the mission was simple: 🍑 Build the glutes 🪽 Build the back & centre line 💪 Build the shoulders & top line 🔥 Add more overall muscularity 🎯 Create a physique that would present better on stage And she has absolutely nailed it. We worked together very closely with @bodyfocusjames with his supreme detailed nutrition plans programming and weekly/daily check ins have been integral to the physique we have achieved This wasn’t just about training hard. It was about doing the things that needed doing even when she didn’t want to do them. That’s what separates someone who trains from a true competitor. Donna is focused. Dialled in. Ultra-professional. Consistent. She doesn’t need chasing. She doesn’t need excuses. She turns up and gets the job done. Every single time. 💯 And now… 🏆 MASTERS 🥇 BODYBUILDING COMPETITION #3 🔥 20 MONTHS OF WORK 💪 A whole new level of physique This weekend she gets to step on stage and show exactly what that work has created. Donna, you’ve put everything into this. Now go enjoy the moment, trust the work and absolutely SMASH IT. 🔥🔥🔥 Best of luck this weekend Donna — I’m incredibly proud of you. ❤️ LET’S GO! 💪🔥 #FEWFitnessCoaching #Bodybuilding #MastersBodybuilding #FemaleBodybuilding BodybuildingPrep OffSeason MuscleBuilding GluteDevelopment BackDevelopment PhysiqueDevelopment CompetitionPrep BodybuildingJourney
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Another awesome showing from @themenopausalbodybuilder this weekend 🙌🏼 Not the placing we wanted, but we’ve made improvements and that’s all we can control. Dee joined the team back in January after stepping on stage for the first time at the back end of 2025, and she’s come a hell of a long way since then. One more show to go this season. One more peak week incoming 💥 Then we know exactly what we need to do to keep progressing 💪🏿 Proud of the progress #NothingJustHappens 📲 Ready to join the team? Whether your goal is to build muscle, drop fat, or just move and feel better... DM me the word "COACH" and let’s talk about online coaching 💥 For all your supplement needs, use code BODYFOCUS at @esncom.uk 🚀
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