3ºT- GLÚTEO
● Elliptical Machine Walk
Informações: 10 min
● Barbell Hip Thrust
Séries: 12/10/10/8
Descanso: 60''
Informações: Pode ser feito na máquina de Hip Thrust
● Barbell Sumo Deadlift
Séries: 12/10/10/8
Descanso: 60''
● Lever Seated Hip Abduction
Séries: 12/10/10/8
Descanso: 60''
● Cable Straight Legs Pull Through (with rope)
Séries: 12/10/10/8
Descanso: 60''
● Cable standing hip extension
Séries: 12/10/10/8
Descanso: 60''
● Kettlebell Dumbbell Sumo Squat off Stepbox
Séries: 12/10/8
Descanso: 60''
● Weighted Crunch (bent knee)
Séries: 3x20
Descanso: 30''