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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
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Back extension
7
Level: 4
S1
10
Back extension
7
Level: 4
S2
10
Sumo squats
4
Level: 1
15
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Side lunge - crosslunge single arm
6
Level: 1
S1
6
Side lunge - crosslunge single arm
6
Level: 1
S2
6
Toe squats
6
Level: 1
20
Pistol (with leg alteration)
6
Level: 2
10
Lower leg flexion
6
Level: 2
10
Hip Press
6
Level: 1
8
Round 2
Back extension
7
Level: 4
S1
10
Back extension
7
Level: 4
S2
10
Sumo squats
4
Level: 1
15
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Side lunge - crosslunge single arm
6
Level: 1
S1
6
Side lunge - crosslunge single arm
6
Level: 1
S2
6
Toe squats
6
Level: 1
20
Pistol (with leg alteration)
6
Level: 2
10
Lower leg flexion
6
Level: 2
10
Hip Press
6
Level: 1
8
Round 3
Back extension
7
Level: 4
S1
10
Back extension
7
Level: 4
S2
10
Sumo squats
4
Level: 1
15
Split Jump
8
Level: 1
S1
15
Split Jump
8
Level: 1
S2
15
Side lunge - crosslunge single arm
6
Level: 1
S1
6
Side lunge - crosslunge single arm
6
Level: 1
S2
6
Toe squats
6
Level: 1
20
Pistol (with leg alteration)
6
Level: 2
10
Lower leg flexion
6
Level: 2
10
Hip Press
6
Level: 1
8
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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