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Workout

Powerful triset for your buttocks

~45 min.
~540 kcal
Female
⁉️ Comments

"Powerful triset for your buttocks" Is an intense strength training workout that aimed at developing and strengthening the gluteal muscles. It consists of three exercises, which are performed consecutively without interruption. After your workout, do some stretching muscles of the legs and buttocks.

Main exercises
Squats (single arm)
4
Level: 1
12
Back extension
3
Level: 2
10
Sprint start (alternating)
4
Level: 1
10
Sumo squats
4
Level: 1
15
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Pistol - Side lunge - cross lunge
5
Level: 1
S1
4
Pistol - Side lunge - cross lunge
5
Level: 1
S2
4
Sprinter start
7
Level: 2
S1
10
Sprinter start
7
Level: 2
S2
10
Sprinter start
7
Level: 2
S1
10
Sprinter start
7
Level: 2
S2
10
Lower leg flexion
4
Level: 1
R1
12
Lower leg flexion
4
Level: 1
R2
12
Lower leg flexion
4
Level: 1
R3
12
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
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.

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