A leg workout focusing on the glutes, with exercises using the stair master, various squat variations, calf exercises, and hip thrusts. Each exercise includes suggested repetitions and rest periods. A dynamic warm-up is also included.

Cosa imparerai

What exercises are included in this leg workout focusing on the glutes?
What is the purpose of the dynamic warm-up in this leg workout?
How many repetitions and sets are suggested for each exercise?

Tipologia: Schemi e mappe concettuali

2021/2022

Caricato il 15/10/2022

appunti.liceo 🇮🇹

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Anteprima parziale del testo

Scarica Leg Workout: Glute Focus with Stair Master, Squats, and Calf Exercises e più Schemi e mappe concettuali in PDF di Educazione fisica solo su Docsity! leg day( glute focus ) 1 minute rest between series stair master any calf exercise (regular weight x50) seated leg curl (same reps as leg extension) Leg extension (regular weight x 12) (heavy weight x6) (heavy x 6) (regular x12 into drop set) goblet squat (10x5) with a plate under the heels single leg leg press (8x5 each leg) Bulgarian split squat ( when you set it up take a barbell weight in the hand opposite of the leg that is working) (12x5) Hip Thrusts (light weight x20) (regular weight x 12) (heavy x 8) (regular x 12) (light x 20)+ hold the weight on top at the last rep as much as you can dynamic warm-up (leg swings left and right, back and forth, deep squat with no weights and hold 5 seconds) x 10 each