4ºT – Femoral + Glúteo
● Walking on Treadmill
Séries: 10 min
● Lever Lying Leg Curl
Séries: 15/12/10/10/10/10 (dropset)
Descanso: 45''
● Lever Lying Single Leg Curl
Séries: 15/12/10
Descanso: 45''
● Lever Seated Hip Adduction
Séries: 15/12/10
Descanso: 45''
● Lever Hip Thrust
Séries: 3x20
Descanso: 45''
● Cable standing hip extension
Séries: 3x20
Descanso: 45''
● Front Plank to Push-up
Séries: 3x30''
Descanso: 30''
● Sideway Leg Bridge
Séries: 3x30''
Descanso: 30''
● Elliptical Machine Walk
Séries: 30 min