Marie Steffen

▶

▶ 9.8K ❤ 219 💬 1

How to fix tight hamstrings x @Kendall | BodyKinect 🤝

▶

▶ 11.3K ❤ 0 💬 0

The new September Plan is live! We are starting the week off strong as always. In this workout we're going through four supersets and a very fun and sweaty cardio and strength finisher. For this month's Monday series I have created two different strength workouts, so you get more variety, and both are built to be repeated. Repeating movements builds neuromuscular efficiency and muscle memory. Your technique improves and you'll be able to lift heavier over time. So in weeks three and four, I want you to pick one thing to push. Use heavier dumbbells if you can. Maybe you can finish an interval you had to cut short last time. Or you stay exactly where you are and focus on your form and the mind muscle connection. And when week three comes around, let me know in the comments which progression you were able to do. Don't forget to download your free plan, which is linked below. You'll find the full members plan there too, and it includes the new Pilates x Strength series, which I think you will love. Details for this workout ▼ ○ Muscles worked: Full body, legs, glutes, shoulders, arms and core ○ Time: 30 Minutes ○ Equipment: Medium to heavier dumbbells (I used 5kg each, I recommend 5 to 10kg)

▶

▶ 13.3K ❤ 0 💬 0

Want me to build you a plan around your goals? Join the ERA waitlist: eramovement.com/waitlist Same movement pattern. Different stimulus. 👀 This is exactly why I love combining Strength + Pilates. On the Strength side, the movement is intentionally simpler. Heavy weights. Fewer reps. More load. The goal is to give the muscles enough mechanical tension to keep adapting, getting stronger and building muscle over time. On the Pilates side, I can make the movement much more complex. Add a heel lift. Add arm raises. Change the tempo. Add pulses. Challenge balance, coordination and stability. That complexity is part of what makes Pilates feel SO hard — but it also limits how much weight you can realistically use. And that’s the important difference: Pilates isn’t an easier version of Strength. It creates a different stimulus. For my Pilates x Strength workouts, I usually work with lighter weights — often around 1–3 kg, sometimes with ankle weights — and higher reps, often around 10–20+. For Strength, the exercises are generally less complex so you can actually load them heavier. Depending on the exercise and muscle group, that might mean 5 kg, 10 kg, 20 kg or much more, often working somewhere around 6–12 reps. Neither is “better.” Pilates is amazing for muscular endurance, stability, control, coordination, mobility and strength through different ranges of motion. Heavier Strength gives your muscles and bones a stimulus that becomes increasingly difficult to create with light weights alone. And yes — Pilates can absolutely build muscle, especially when you are newer to training or progressively increasing the challenge. But eventually, if your goal is to keep building muscle and getting measurably stronger, you need enough load. That’s why I don’t want to choose between the two. I want a body that is strong enough to lift heavy things AND capable enough to control complex movements. Heavy when heavy makes sense. Complex when complexity makes sense. Different tools. Different adaptations. One very capable body. 🫶