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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 with rotation
1
Level: 1
15 sec.
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
T Spine Rotation
1
Level: 1
S1
5
Subscription needed
T Spine Rotation
1
Level: 1
S2
5
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
T Stretch
1
Level: 1
8 sec.
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
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
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

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