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  • 4 Weeks Glutes Lady's Program PDF

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    andreea
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    This 4-week glutes program consists of supersets of exercises done 3 days per week. Each week focuses on different exercises in increasing repetitions. Exercises include squats, bridges, thrusts and other glute-targeting moves. Rest periods of 10-30 seconds are recommended between exercises and supersets. Repetitions increase each week from 15 in the first week to 30 in the final week. The program aims to progressively challenge the glutes and hips over 4 weeks using bodyweight and resistance band exercises.

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    4 Weeks Glutes Lady's Program.pdf

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    This 4-week glutes program consists of supersets of exercises done 3 days per week. Each week focuses on different exercises in increasing repetitions. Exercises include squats, bridges, thrusts and other glute-targeting moves. Rest periods of 10-30 seconds are recommended between exercises and supersets. Repetitions increase each week from 15 in the first week to 30 in the final week. The program aims to progressively challenge the glutes and hips over 4 weeks using bodyweight and resistance band exercises.

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    © All Rights Reserved
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    108 views1 page

    4 Weeks Glutes Lady's Program PDF

    Uploaded by

    andreea
    This 4-week glutes program consists of supersets of exercises done 3 days per week. Each week focuses on different exercises in increasing repetitions. Exercises include squats, bridges, thrusts and other glute-targeting moves. Rest periods of 10-30 seconds are recommended between exercises and supersets. Repetitions increase each week from 15 in the first week to 30 in the final week. The program aims to progressively challenge the glutes and hips over 4 weeks using bodyweight and resistance band exercises.

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    4 weeks Glutes Lady’s Program

    Saptamana 1 ZIUA 1 ZIUA 2 ZIUA 3

    Superset 1: genuflexiune + Superset 1: genuflexiune + Superset 1: genuflexiune +


    fandare in spate cu Peach Band fandare in spate cu Peach Band fandare in spate cu Peach Band
    by Glutes Lady by Glutes Lady by Glutes Lady

    Superset 2: hip thrust + hip thrust Superset 2: glutes bridge + glutes Superset 2: Bulgarian squat pe un
    pe un singur picior cu Peach bridge cu un singur picior cu scaun cu Peach Band by Glutes
    Band by Glutes Lady Peach Band by Glutes Lady Lady + reverse hypers pe un
    scaun

    Superset 3: indreptare Superset 3: step-up pe un scaun Superset 3: good morning cu


    romaneasca cu greutate (sau 2 + kickbacks cu Peach Band by Banda elastica cross-training 5kg
    sticle de apa de 1 litru) + Glutes Lady sau 15 kg Decathlon + kickbacks
    indreptare romaneasca pe un cu Peach Band by Glutes Lady

    singur picior

    Superset 4: pe saltea: fire hydrant Superset 4: plank 30 secunde + Superset 4: swings cu o sticla de
    + quadruped hip extension cu wall sit 30 de second apa in mana + indreptare
    Peach Band by Glutes Lady romaneasca cu 2 sticle de apa,
    una in fiecare mana

    Saptamana 2 ZIUA 1 ZIUA 2 ZIUA 3

    Superset 1: kickbacks + hip Superset 1: step-up pe un scaun Superset 1: kickbacks + hip


    abduction cu Peach Band by + kickbacks cu Peach Band by abduction cu Peach Band by
    Glutes Lady Glutes Lady Glutes Lady

    Superset 2: good morning cu Superset 2: indreptare Superset 2: Bulgarian squat pe un


    Banda elastica cross-training 5kg romaneasca cu greutate (sau 2 scaun cu Peach Band by Glutes
    sau 15 kg Decathlon + kickbacks sticle de apa de 1 litru) + Lady + reverse hypers pe un
    cu Peach Band by Glutes Lady
    indreptare romaneasca pe un scaun
    singur picior

    Superset 3: Bulgarian squat pe un Superset 3: hip thrust + hip thrust Superset 3: good morning cu
    scaun cu Peach Band by Glutes pe un singur picior cu Peach Banda elastica cross-training 5kg
    Lady + reverse hypers pe un Band by Glutes Lady sau 15 kg Decathlon + kickbacks
    scaun cu Peach Band by Glutes Lady

    Superset 4: kickbacks + Superset 4: glutes bridge pe toata Superset 4: plank 30 secunde +


    quadruped hip extensions cu talpa + glutes bridge pe calcai cu wall sit 30 de second
    Peach Band by Glutes Lady Peach Band by Glutes Lady

    Saptamana 3 ZIUA 1 ZIUA 2 ZIUA 3

    Superset 1: step-up pe un scaun Superset 1: genuflexiune + wall sit Superset 1: kickbacks + ridicare
    + kickbacks cu Peach Band by cu Peach Band by Glutes Lady picior in lateral cu Peach Band by
    Glutes Lady Glutes Lady

    Superset 2: hip thrust + hip thrust Superset 2: good morning cu Superset 2: Bulgarian squat pe un
    pe un singur picior cu Peach Banda elastica cross-training 5kg scaun cu Peach Band by Glutes
    Band by Glutes Lady sau 15 kg Decathlon + kickbacks Lady + reverse hypers pe un
    cu Peach Band by Glutes Lady
    scaun

    Superset 3: indreptare Superset 3: hip thrust + hip thrust Superset 3: step-up pe un scaun
    romaneasca cu greutate (sau 2 pe un singur picior cu Peach + kickbacks cu Peach Band by
    sticle de apa de 1 litru) + Band by Glutes Lady Glutes Lady
    indreptare romaneasca pe un
    singur picior

    Superset 4: plank 30 secunde + Superset 4: straight-leg bridge cu Superset 4: genuflexiune +


    wall sit 30 de second picioarele pe canapea + flexiunea fandare in spate cu Peach Band
    genunchilor by Glutes Lady

    Saptamana 4 ZIUA 1 ZIUA 2 ZIUA 3

    Superset 1: Bulgarian squat pe un Superset 1: step-up pe un scaun Superset 1: frog hip thrust + frog
    scaun cu Peach Band by Glutes + kickbacks cu Peach Band by glutei bridge cu Peach Band by
    Lady + reverse hypers pe un Glutes Lady Glutes Lady
    scaun

    Superset 2: glutes bridge pe toata Superset 2: good morning cu Superset 2: frog hip thrust + hip
    talpa + glutes bridge pe calcai cu Banda elastica cross-training 5kg thrust pe un singur picior cu
    Peach Band by Glutes Lady sau 15 kg Decathlon + kickbacks Peach Band by Glutes Lady
    cu Peach Band by Glutes Lady

    Superset 3: frog hip thrust + hip Superset 3: swings cu o sticla de Superset 3: kickbacks +
    thrust pe un singur picior cu apa in mana + indreptare quadruped hip extensions cu
    Peach Band by Glutes Lady romaneasca cu 2 sticle de apa, Peach Band by Glutes Lady
    una in fiecare mana

    Superset 4: genuflexiune + Superset 4: plank 30 secunde + Superset 4: indreptare


    fandare in spate cu Peach Band wall sit 30 de second romaneasca cu greutate (sau 2
    by Glutes Lady sticle de apa de 1 litru) +
    indreptare romaneasca pe un
    singur picior

    Numar de repetari 15 repetari prima saptamana,


    20 repetari a 2 a saptamana,
    25 repetari a 3 a saptamana,
    30 repetari a 4 a saptamana.

    Pauza intre exercitii si 10-30 secunde


    superseturi

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