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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
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Sumo squats
4
Level: 1
R1
15
Sumo squats
4
Level: 1
R2
15
Sumo squats
4
Level: 1
R3
15
Sumo squats
4
Level: 1
R4
15
Round 1
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Back extension
5
Level: 3
10
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Round 2
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Back extension
5
Level: 3
10
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
Round 3
Backward lunge
5
Level: 3
S1
12
Backward lunge
5
Level: 3
S2
12
Back extension
5
Level: 3
10
Lunge
3
Level: 2
S1
12
Lunge
3
Level: 2
S2
12
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
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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