¡Descarga Workout plan month three y más Ejercicios en PDF de Física solo en Docsity!
Push-up 3 x AMRAP
W e e k 1 : G l ute D a y 2 R OU N D 1 R OU N D 2 R OU N D 3
Knee-banded feet-elevated glute bridge
30 reps
Band hip hinge abduction 20 reps
Knee-banded db RDL 20 reps
Single-leg hip thrust 15 reps
Band squat isohold 20 seconds
W e e k 1 : G l ute D a y 1 R OU N D 1 R OU N D 2 R OU N D 3
RKC plank 20 seconds
Heels-elevated squat pulse 30 reps
Band side-lying hip abduction 20 reps
Frog pump 50 reps
Supine band hip abduction 30 reps
W e e k 2 : G l ute D a y 2 R OU N D 1 R OU N D 2 R OU N D 3
Knee-banded feet-elevated glute bridge
30 reps
Band hip hinge abduction 20 reps
Knee-banded db RDL 20 reps
Single-leg hip thrust 15 reps
Band squat isohold 20 seconds
W e e k 2 : G l ute D a y 1 R OU N D 1 R OU N D 2 R OU N D 3
RKC plank 20 seconds
Heels-elevated squat pulse 30 reps
Band side-lying hip abduction 20 reps
Frog pump 50 reps
Supine band hip abduction 30 reps
Push-up 3 x AMRAP
Push-up 3 x AMRAP
- W e e k 1 : W or k out 2 S e t 1 S e t 2 S e t
- Parallel box squat 3 x
- (4-second lowering phase) 3 x Eccentric-accentuated barbell hip thrust
- Db chest-supported row 3 x
- Db 45-degree hyperextension 2 x
- Seated face pull 2 x
- Db deficit reverse lunge 2 x
- Band half squat isohold 3 x :
- W e e k 1 : W or k out 3 S e t 1 S e t 2 S e t
- Back squat 5/3/
- Bench press 3 x
- Barbell hip thrust 3 x
- Eccentric chin-up 5 x
- Deadlift 3 x
- Cable lateral raise 2 x
- High step-up 2 x
- Seated hip abduction machine 2 x
- W e e k 1 : W or k out 1 S e t 1 S e t 2 S e t
- Pause back squat (3-second pause) 5 x
- Incline press 3 x
- 3 x Pause barbell hip thrust (3-second pause)
- Nordic ham curl 5 x Chin-up 3 x AMRAP
- Db lateral raise 2 x
- 2 x Pause Bulgarian split squat (3-second pause)
- Band seated hip abduction 2 x
- W e e k 2 : W or k out 2 S e t 1 S e t 2 S e t
- Parallel box squat 3 x
- (4-second lowering phase) 3 x Eccentric-accentuated barbell hip thrust
- Db chest-supported row 3 x
- Db 45-degree hyperextension 2 x
- Seated face pull 2 x
- Db deficit reverse lunge 2 x
- Band half squat isohold 3 x :
- W e e k 2 : W or k out 3 S e t 1 S e t 2 S e t
- Back squat 5/3/
- Bench press 3 x
- Barbell hip thrust 3 x
- Eccentric chin-up 5 x
- Deadlift 3 x
- Cable lateral raise 2 x
- High step-up 2 x
- Seated hip abduction machine 2 x
- W e e k 2 : W or k out 1 S e t 1 S e t 2 S e t
- Pause back squat (3-second pause) 5 x
- Incline press 3 x
- 3 x Pause barbell hip thrust (3-second pause)
- Nordic ham curl 5 x Chin-up 3 x AMRAP
- Db lateral raise 2 x
- 2 x Pause Bulgarian split squat (3-second pause)
- Band seated hip abduction 2 x
- W e e k 3 : W or k out 2 S e t 1 S e t 2 S e t
- Parallel box squat 3 x
- (4-second lowering phase) 3 x Eccentric-accentuated barbell hip thrust
- Db chest-supported row 3 x
- Db 45-degree hyperextension 2 x
- Seated face pull 2 x
- Db deficit reverse lunge 2 x
- Band half squat isohold 3 x :
- W e e k 3 : W or k out 3 S e t 1 S e t 2 S e t
- Back squat 5/3/
- Bench press 3 x
- Barbell hip thrust 3 x
- Eccentric chin-up 5 x
- Deadlift 3 x
- Cable lateral raise 2 x
- High step-up 2 x
- Seated hip abduction machine 2 x
- W e e k 3 : W or k out 1 S e t 1 S e t 2 S e t
- Pause back squat (3-second pause) 5 x
- Incline press 3 x
- 3 x Pause barbell hip thrust (3-second pause)
- Nordic ham curl 5 x Chin-up 3 x AMRAP
- Db lateral raise 2 x
- 2 x Pause Bulgarian split squat (3-second pause)
- Band seated hip abduction 2 x
- W e e k 4 : W or k out 2 S e t 1 S e t 2 S e t
- Parallel box squat 3 x
- (4-second lowering phase) 3 x Eccentric-accentuated barbell hip thrust
- Db chest-supported row 3 x
- Db 45 - degree hyperextension 2 x
- Seated face pull 2 x
- Db deficit reverse lunge 2 x
- Band half squat isohold 3 x :
- W e e k 4 : W or k out 3 S e t 1 S e t 2 S e t
- Back squat 5/3/
- Bench press 3 x
- Barbell hip thrust 3 x
- Eccentric chin-up 5 x
- Deadlift 3 x
- Cable lateral raise 2 x
- High step-up 2 x
- Seated hip abduction machine 2 x
- W e e k 4 : W or k out 1 S e t 1 S e t 2 S e t
- Pause back squat (3-second pause) 5 x
- Incline press 3 x
- 3 x Pause barbell hip thrust (3-second pause)
- Nordic ham curl 5 x Chin-up 3 x AMRAP
- Db lateral raise 2 x
- 2 x Pause Bulgarian split squat (3-second pause)
- Band seated hip abduction 2 x
W e e k 4 : G l ute D a y 2 R OU N D 1 R OU N D 2 R OU N D 3
Knee-banded feet-elevated glute bridge
30 reps
Band hip hinge abduction 20 reps
Knee-banded db RDL 20 reps
Single-leg hip thrust 15 reps
Band squat isohold 20 seconds
W e e k 4 : G l ute D a y 1 R OU N D 1 R OU N D 2 R OU N D 3
RKC plank 20 seconds
Heels-elevated squat pulse 30 reps
Band side-lying hip abduction 20 reps
Frog pump 50 reps
Supine band hip abduction 30 reps
