Exercises to work specifically gluteus muscles.

1. WOMAN TRAINING
HOMEWORK
DESCRIPTION
Gluteus training with several exercises without rest. In warm up, you have to do the first serie of all exercises and then, you have to start again
with the first exercise, doing the next serie of all exercises.
GENERAL OBJECTIVES
Resistance training for lower extremities.
MATERIALS
Mat and step (you can do it without material).
WORK TIME
30'
PARTE OF THE SESSION ACTIVITY DESCRIPTION TIME/REPETITIONS REST SERIES
Warm up (6')
Lateral steps using step or on the floor. 30 seconds - 1+1+1
In bipedestation, lie down and stand up again (burpees
without jump and arm flexion).
30 seconds - 1+1+1
"The square" Forward step with right toe + Forward step
with left toe. Backward step with right toe + Bacward
step with left toe.
30 seconds - 1+1+1
Jump and support your weight in only one leg. 3
Backward step (right + leg + right). Jump and support
your weight in the other leg.
30 seconds - 1+1+1
20" jogging in site

2. Main Part (10')
With quadruped position, move leg backward flexing the
leg.
20 seconds/leg - 2
With quadruped position, move the leg upwards
laterally, flexing the leg.
20 seconds/leg - 2
Lying on her back with feet flat on the floor, raise the
hip.
20 seconds/leg - 2
Squat (90º). 30 seconds - 1
Squat 90º + Knee elevation. 30 seconds. - 2
Lounge. 30 seconds. - 2
Squat + Jump. 30 seconds. - 1