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118
Workout

Buttocks strengthening and volume

~45 min.
~540 kcal
⁉️ Comments

"Buttocks strengthening and volume" — this workout consists of complex exercises that need to be performed as technically as possible. Pay attention to the series of exercises "Burpee" and "Lunge to the side (leg in a sling)" — perform these exercises first on one leg, then on the other. After performing the "Burpee", leave your foot in the strap, turn around and perform the "Lunge". This workout has a plyometric exercise that works the gluteus muscle well and trains explosive strength, which helps increase muscle growth. A powerful selection of exercises will work not only the buttocks, but also many other muscles of your body. 

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Back extension
7
Level: 4
S1
10
Subscription needed
Back extension
7
Level: 4
S2
10
Subscription needed
Back extension
7
Level: 4
S1
10
Subscription needed
Back extension
7
Level: 4
S2
10
Subscription needed
Burpee
5
Level: 1
S1
8
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S2
12
Subscription needed
Burpee
5
Level: 1
S1
8
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S2
12
Subscription needed
Burpee
5
Level: 1
S1
8
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S2
12
Subscription needed
Burpee
5
Level: 1
S1
8
Subscription needed
Side lunge leg in the hinge
5
Level: 2
S2
12
Subscription needed
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
6
Level: 2
15
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
S1
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
S2
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
S1
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
S2
10
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 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
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

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