HI, I WILL LEAVE YOU IN THIS POST A ROUTINE TO YOUR LEG AND GLUTES DAY. FOLLOW THE IMAGES BELOW WITH THE INSTRUCTIONS AND YOU WILL HAVE CHANGES VERY SOON.
SQUATS
AFTER YOU DO SOME WARMING BEGIN WITH THIS EXERCISE. 25 REPS X 4 SERIES. 45 SECS REST BETWEEN SERIES.
WEIGHTED
THE SAME EXCERCISE WITH WEIGHT. START WITH 20 REPS AND LIGHT WEIGHT. THEN INCREASE THE WEIGHT AND DO 15 REPS. THE THIRD ONE ADD MORE WEIGHT AND DO 12 REPS AND THE LAST ONE WITH THE MAXIMUM WEIGHT YOU SUPPORT AND GIVE 8 TO 1O REPS. REST FROM 60 TO 90 SECONDS PER SERIE.
WEIGHTED
START WITH 20 REPS AND LIGHT WEIGHT. THEN INCREASE THE WEIGHT AND DO 16 REPS. THE THIRD ONE ADD MORE WEIGHT AND DO 12 REPS AND THE LAST ONE WITH THE MAXIMUM WEIGHT YOU SUPPORT AND GIVE 8 TO 1O REPS. REST FROM 60 TO 90 SECONDS PER SERIE.
WEIGHTED
START WITH 20 REPS AND LIGHT WEIGHT. THEN INCREASE THE WEIGHT AND DO 16 REPS. THE THIRD ONE ADD MORE WEIGHT AND DO 12 REPS AND THE LAST ONE WITH THE MAXIMUM WEIGHT YOU SUPPORT AND GIVE 8 TO 1O REPS. AT THE END OF EVERY SERIE FREEZE THE "B" PART OF THE EXERCISE FOR 10 SECONDS. THEN REST FROM 60 TO 90 SECONDS PER SERIE.
WEIGHTED HIP RAISE
12 REPS - 4 SERIES WITH MAXIMUM WEIGHT. PAUSE 2 SECONDS IN "B" POSITION. REST 60 SECS BETWEEN SERIES.
FYRE HIDRANTS WITH LEG EXTENSION
12 REPS PER LEG - 4 SERIES. 60 SECS REST BETWEEN SERIES
