. | EXERCISE |
|---|---|
. | ………………………………………………………………………………… |
1. | Monster Walk |
2. | Barbell Hip Thrust with Rubber Band (1) |
3. | Sumo Deadlift |
4. | Leg Press High Feet Position |
5. | Bulgarian split squat |
6. | SUPERSET – Glute kickbacks + Dumbbell OLD (2) |
WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 | WEEK 5 | WEEK 6 | ||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS | SETS | REPS |
30 sec on 15 off 2-3x | |||||||||||
3 | 13 | 3 | 13 | 3 | 13 | 3 | 13 | 3 | 13 | 3 | 13 |
3 | 15 | 3 | 15 | 3 | 10 | 3 | 10 | 4 | 6 | 4 | 6 |
3 | 16 | 3 | 16 | 3 | 12 | 3 | 12 | 3 | 12 | 3 | 12 |
3 | 20 | 3 | 20 | 3 | 16 | 3 | 16 | 3 | 12 | 4 | 12 |
3 | 10+10 | 3 | 10+10 | 3 | 10+10 | 3 | 10+10 | 3 | 10+10 | 3 | 10+10 |
(1) Start first with 3 reps, 3 secounds down then 3 secounds up, then 3 normal reps, then 3 slow reps again with 3 secounds down and 3 secounds up, after you do additional 4 normal reps, in total 13 repetition.
(2) SUPERSET – Glute Kickbacks + Dumbbell One Leg Deadlift