Booty workout 1.0
Box lab
General FitnessThis program is for all beginners who want to give their glutes an extra boost.
This training division can be reconciled with other plans.
It is important to use load progression over the weeks to ensure results.
We use some advanced techniques to enhance the results.
A
Rowing
1 x 1500
B1
Quad Stretch
3 x 6
B2
Couch Stretch (Hip Flexors)
3 x 0:30
B3
Knee Hug
3 x 6
B4
Kneeling Hip Flexor Stretch
3 x 6
C1
Leg Press
3 x 8 @ 80 %
C2
Reverse Lunges
3 x 20 @ 30 %
D1
Lying Leg Curl
3 x 10 @ 80 %
D2
Step-Ups
3 x 20 @ 30 %
E
Glute Bridge
2 x 100
A
Jump Rope
3 x 1:00
B
Heroic Warm-up
1 x 10
C1
Deadlift
3 x 5 @ 80 %
C2
Glute-Ham Raise
3 x 10
D1
Hip Thrust
3 x 10 @ 80 %
D2
DB Swing
3 x 10 @ 80 %
E
BC ladder
A
Assault Bike
1 x 5:00
B1
Band Walks
3 x 20
B2
Frog Pumps
3 x 20
C1
Back Squat
3 x 10 @ 80 %
C2
DB Lateral Lunge
3 x 10 @ 30 %
D
Forward Walking Lunges
3 x 20 @ 40 %
E1
Single Leg RDL
3 x 10 @ 50 %
E2
Single Leg Hip Thrust
3 x 15
Tiago Sousa
Pgd. Sports Performance Special Strength Training Exos Performance Specialist CF Lvl 1 Advanced Nutrition by Barça Universitas
Last call to achieve the dream peach for that summer body you've wanted.
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