Gluteus sessión level 2
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This document provides a workout plan focusing on gluteus training. The warm up consists of lateral steps, burpees, and other exercises done for 30 seconds each with short rest periods in between. The main part of the session includes exercises like moving the leg backwards or laterally while in a quadruped position, hip raises while lying on the back, squats, and squats with a jump. Each main exercise is done for 20 seconds per leg or 30 seconds total with 2 sets and short rest periods between exercises. The overall goal is resistance training for the lower extremities using body weight or a mat and step.
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Luca Dalseno
ANNO EDIZIONE: 2018
GENERE: Libro
CATEGORIE: Allenamento sportivo
ISBN: 97888860285447
PAGINE: 200
52 settimane di lavoro - oltre 200 workout, tutti diversi tra loro
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Jump as high as possible, keeping your knees straight
when you land. Land on the balls of your feet with bent knees
and hips. Repeat for 30 sec. 2 sets.
Important: Do not let your knee buckle inwards. Land softly on
the balls of your feet with bent knees and hips. Do not lock your
knees when you land.
12.2 LATERAL JUMPS
Starting position: Stand with your feet hip-width apart, hands
on your hips. Exercise: Jump sideways as far as possible, land
softly on the balls of your feet with bent knees and hips. Repeat
for 30 sec to the left and right. 2 sets.
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30 minute functional workouts for working professionals
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Gluteus sessión level 2
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