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95
Workout

A form from scratch

~49 min.
~588 kcal
⁉️ Comments

"Form from scratch" — this workout contains exercises that give a good load to the muscles of the buttocks. During the "Sumo Squat", the gluteal muscles stretch well at the bottom, and the mobility of the hip joints improves. A "lunge" with unstable support loads the gluteus muscle to maintain body stabilization and increases the range of motion due to the raised foot, which is located in the strap. By strengthening the muscles of the buttocks, you can improve their appearance and form a rounded buttock area. 

Warm up
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Cossack squat
1
Level: 1
10
Subscription needed
Cross-legged incline
1
Level: 1
S1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
S2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Golf
1
Level: 2
6
Subscription needed
W extension
1
Level: 1
8
Lunges L
1
Level: 1
6
Subscription needed
Main exercises
Sumo squats
4
Level: 1
R1
15
Subscription needed
Sumo squats
4
Level: 1
R2
15
Subscription needed
Sumo squats
4
Level: 1
R3
15
Subscription needed
Sumo squats
4
Level: 1
R4
15
Subscription needed
Round 1
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Lunge
3
Level: 2
S1
12
Subscription needed
Lunge
3
Level: 2
S2
12
Subscription needed
Round 2
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Lunge
3
Level: 2
S1
12
Subscription needed
Lunge
3
Level: 2
S2
12
Subscription needed
Round 3
Backward lunge
5
Level: 3
S1
12
Subscription needed
Backward lunge
5
Level: 3
S2
12
Subscription needed
Back extension
5
Level: 3
10
Subscription needed
Lunge
3
Level: 2
S1
12
Subscription needed
Lunge
3
Level: 2
S2
12
Subscription needed
Reverse plank leg abduction
4
Level: 1
R1
12
Reverse plank leg abduction
4
Level: 1
R2
12
Reverse plank leg abduction
4
Level: 1
R3
12
Reverse plank leg abduction
4
Level: 1
R4
12
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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