Glúteos Lunes Y Viernes 20 -31 Marzo

Anytime Workouts MARTHA

GRACIELA

Deadlift Hip Thrust Abducción En Maquina De Pie

Legs Legs

1 - Start in a squat position with the barbell on the floor,
your feet hip-width apart, your head up and your hips low.
2 - Stand up, lifting the barbell, keeping your arms straight
and your back flat.
3 - Lower the barbell back to the floor, pushing your hips
back and down and bending your knees.
1 - Lie with your shoulders and head on a bench, knees
bent, feet flat and hips low, holding a barbell across your
midsection.
2 - Raise your hips up, making a straight line with your
body from your shoulders to your knees.
• Lower back to the start position and repeat.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
1 10 0.0 1 10 0.0 1 10 0.0

2 10 0.0 2 10 0.0 2 10 0.0

3 10 0.0 3 10 0.0 3 10 0.0

4 10 0.0 4 10 0.0 4 10 0.0

Cable Hip Extension Goblet Squat Deep Squat

Legs Legs Legs

1 - Stand facing a cable system with the cable attached to the
ankle of one leg.
2 - Draw this leg straight back, moving from the hip.
• Keep both legs straight and maintain your balance by holding
onto the system if necessary.
• Complete all reps on one side before switching to the other side.
Equipment Sub: Tubing
1 - Stand upright holding one dumbbell in both hands at chest
height with your feet flat, shoulder-width apart.
2 - Lower your body toward the floor, sending your hips back
and down and bending your knees.
3 - Push through your heels to return to the start position,
keeping your back flat and head up throughout the movement.
Equipment Sub: Plate, Kettlebell
1 - Stand upright with the barbell on the back of your
shoulders and your feet flat, shoulder-width apart.
2 - Lower your body towards the floor, sending your hips back
and down and bending your knees, lowering your hips below
your knees as deep as you can.
3 - Push through your heels to return to start position, keeping
your back flat and head up throughout the movement.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES
1 10 0.0 1 10 0.0 1 10 0.0

2 10 0.0 2 10 0.0 2 10 0.0

3 10 0.0 3 10 0.0 3 10 0.0

4 10 0.0 4 10 0.0 4 10 0.0

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