Glute-specific Bodyweight Workout
EXERCISE
|
SETS
|
REPETITIONS
|
---|---|---|
Air Squat
|
1-2
|
5-20
|
Bird Dog
|
3
|
5-10 seconds each side
|
Fire Hydrant
|
1-2
|
5-10 each side
|
Reverse Flutter Kick
|
1-2
|
5-10 each side
|
Back Extension
|
1-2
|
5-20
|
Donkey Kick
|
1-2
|
5-10 each side
|
Side Leg Raise
|
1-2
|
5-10 each side
|
Bridge
|
1
|
20-60 seconds
|
Reverse Lunge
|
3
|
5-10 each side
|
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1
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