Workout is from my program!
Women’s Specialization Program ▹
Get the first week free!▹
*Full Workout*
Warm Up
Dynamic Warm Up
Leg Swings
Smith Machine Sumo Squat
2 Sets | 4 Reps (77.5% 1RM)
Dumbbell Stiff Leg Deadlift
2 Sets | 4-8 Reps (8 RPE)
Barbell Hip Thrust
2 Sets | 12-15 Reps (8 RPE)
Weighted 45 degree Hyperextension
2 Sets | 15-20 Reps (8 RPE)
Eccentric Accentuated Lying Leg Curls
2 Sets | 8-10 Reps (8 RPE)
Machine seated Hip Abduction
2 Sets | 25-30 Reps (9 RPE)
Bicycle Crunch
2 Sets | 20 Reps (8 RPE)
Follow me on Instagram! ▹ @stephanie_buttermore
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Supplements I Use:
Code:STEPH
15% off All Pescience Products
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Scale I Use:
▹ Body Analyzer 60% off code [sbuttermore] link:
-Tracks weight, body fat, muscle mass bone density and water weight.
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Recommended Videos▹
▹EP.1 How To Diet and Train With Your Menstrual Cycle ‣
▹EP.2 Understanding Your Hormones For Fat Loss & Muscle‣
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REFERENCES▹
*WEB ARTICLES*
▹The Science of Sore – DOMS explained
▹DOMS: No Pain, No Gain? What Soreness Really Tells You
▹Tip: DOMS Isn’t Caused By What You Think
*JOURNAL PUBLICATIONS*
▹Delayed onset muscle soreness : treatment strategies and performance factors.
▹Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
▹THE EFFECTS OF SELF‐MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW
▹The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males
▹Whole-body cryotherapy for preventing and treating muscle soreness after exercise
▹Post‐exercise cold water immersion attenuates acute anabolic signalling and long‐term adaptations in muscle to strength training
▹The effect of caffeine ingestion on delayed onset muscle soreness.
▹The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise.
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FOLLOW ME ▹
INSTAGRAM ‣
SNAPCHAT ‣
FACEBOOK ‣
JEFF’S INSTAGRAM ‣
JEFF’S CHANNEL ‣
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CONTACT ME ▹
BUSINESS ONLY EMAIL: sbuttermore25@gmail.com
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FAQs ▹
1.What is your ethnicity?
‣ Mom is Thai and Dad is Canadian..Eh?
2. How tall are you?
‣ 5’4″
3. How old are you?
‣ 28
3. What are you researching?
‣ Watch my PhD Day in the life video ▹
4. Is Jeff my boyfriend?
‣ Duh
5. Is that your real hair?
‣ Yes
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AYOOO!! My name is Stephanie Buttermore and in a few words I am a fitness enthusiast but a scientist at heart!
Just obtained my Ph.D. in pathology and cell biology with a research focus on the molecular mechanisms that drive ovarian cancer progression. Hope you stick around! xoxo
33 comments
I hope you enjoy! Make sure you like the video if you still like informative content from me! Next video will be a Vancouver Donut review!! Stay tuned! 🍩💓
To avoid soreness follow the follib
I started working out again and was concerned I wasn't sore. I have sweat more than I ever have while working out. I was never the person who was dripping. I used to get sore a lot and felt good about it.
super curious on your thoughts on BCAAs to reduce DOMS.
I was taught (could be very wrong) that training while sore can still develop muscle cells but they aren't as well developed. I guess it's bit like how long-term overtraining results in emergency-building of cells that don't work so well. If I'm only a little bit sore than I don't mind, but I tend to avoid training heavily while more seriously sore. And I dunno, my body tells me it's the right thing to do.
Can you do a tutorial on your eye makeup? or full face?
I have a week core since having children and stress really has given me a fupa. I worked that area Saturday (its now Tuesday) and to my knowledge not over kill just the total abdomen region for 20-30 sec excercises like german, twist, scissors, planks, toe reaches etc… and now I feel like I was hit with a bull dozer! Lol but it let me know I finally reached the areas I was to weak to do fully without quiting. I actually feel soreness in my lower abdomen region, which I know is silly I thought was just fat! Ahahahaha. My goal isnt to be sore anymore but the soreness just let me know I actually targeted those areas so maybe I'll do only 2 sets of 30 second reps for each one to see if soreness decreases next week.
I don't like being so sore that I can't move or it hurts. I workout and the next day I can just feel my muscles more instead of being sore. Whenever I bend down or pick something up i can feel every muscle working to bend over. It's a good feeling.
Great video
Thank you! I did a heavy leg day yesterday and I’m not even a tiny bit sore. I miss it. I did 35kg on thrust.. each side. NOTHING. I do like the soreness and I’ve upped my weight from last week my genetics are so strong😂😟🏋️♀️
I did 60 squats and my legs are sore…. I'm using a massager to help but I will buy the supplements. The sauna used to help with soreness alot but now the gym shut it down
So Yes or No?
Great video
Anyone else watching this while your legs are stupid sore?
Hurt when u laugh..yes been there😵
Wow.
A chronic pain condition will keep you sore no matter what. Try working out with chronic illnesses. 🏋️♀️
It’s amazing you have a video for every question I have
The booty in the thumbnail brought me here
1:33 boys
If I exercise during soreness is that increase pain or not
Stephanie and Jeff such great quality with you guys Always. Thank you ❤️
Once that pump start goin your valid pft
As a 12 year old in 2 days I did 235 squats and my legs are so sore I couldn’t climb the stairs
O Got I won’t to taste Your Butter Baby 🤤
i did 3 reps of thigh workout and i feel 50 years old.
I LOVED DOMS. I kind of miss it. I still get sore, but not like in the beginning. There was something fulfilling about it.
What’s the difference between a stiff legged deadlift and a RDL??
Are you vegan too like your partner
Omg I think influencers just like hearing themselves talk….this girl takes forever to get to the dang point. Skip this vid and check out another.
I did abs workout and by stomach is so sore.I can barely move I tried to workout again but the pain is just too much
🥵
The Question is should you train after you feel sore. NOT asking if you should chase soreness oh ma gerd this video I wanted a female answer yet got a whirlwind of non answers