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210
Workout

An exercise marathon

~1 h. 18 min.
~936 kcal
⁉️ Comments

The "marathon of exercises" is the final set of exercises in the buttock training section, the most voluminous and longest. It includes eight exercises and three rounds. All exercises involve the target muscle, working it out efficiently. The new Moose exercise will add variety to this complex, strengthen the stabilizer muscles and test your coordination and balance. Keep an eye on your technique, give your best, and do the exercises clearly, without too much haste. Regular workouts with full dedication and involvement in the process will help you achieve excellent results in building body proportions and develop new skills. 

Warm up
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Side lunge (alternating)
1
Level: 2
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Exit to the plank on the forearms
1
Level: 1
12
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
S2
15 sec.
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Round 1
Back extension
7
Level: 4
S1
10
Subscription needed
Back extension
7
Level: 4
S2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Split Jump
8
Level: 1
S1
15
Subscription needed
Split Jump
8
Level: 1
S2
15
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
S1
6
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
S2
6
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
Lower leg flexion
6
Level: 2
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Round 2
Back extension
7
Level: 4
S1
10
Subscription needed
Back extension
7
Level: 4
S2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Split Jump
8
Level: 1
S1
15
Subscription needed
Split Jump
8
Level: 1
S2
15
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
S1
6
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
S2
6
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
Lower leg flexion
6
Level: 2
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Round 3
Back extension
7
Level: 4
S1
10
Subscription needed
Back extension
7
Level: 4
S2
10
Subscription needed
Sumo squats
4
Level: 1
15
Subscription needed
Split Jump
8
Level: 1
S1
15
Subscription needed
Split Jump
8
Level: 1
S2
15
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
S1
6
Subscription needed
Side lunge - crosslunge single arm
6
Level: 1
S2
6
Subscription needed
Toe squats
6
Level: 1
20
Subscription needed
Pistol (with leg alteration)
6
Level: 2
10
Subscription needed
Lower leg flexion
6
Level: 2
10
Subscription needed
Hip Press
6
Level: 1
8
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
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
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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