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Estava morrendo de saudades dos meus treinos! 😍🍑

SALVA ESSE TREINO COMPLETO DE GLÚTEOS 🍑🍑

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Clips from some of the top models and workouts to be seen on our channel in 2020.

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First I divide the workout in 4 different movements and I always do exercises from all 4 categories. If you work your glutes/legs more than one time per week, this does not have to be your structure for every workout but should be per week!

SALVA ESSE TREINO COMPLETO DE GLÚTEOS + POSTERIORES – HORA DE SECAR 👀🍖🍑
.
Atleta @samrana888 – cupom VIVI10 em manipulados 🔥

– Como treinei sozinha, procurei fazer em média 4 séries por exercício sendo:
➡️ coice com elástico 10+ 10 abduções + falha no coice 4 x;
➡️ agachamento afundo com a barra 4 x 20 + Sissy falha;
➡️ stiff + sumo 4 x 10 + 10 + agachamento com peso corporal falha;
➡️ cadeira abdutora com tronco inclinado – 4 x 25 com descanso de 10 segundos;
➡️ cadeira abdutora sentada 4 x drop falha por placa;
➡️ mesa flexora – unilateral 20 + 20.
Do meio pra cima 20 + 20 completas ;
Aumenta o peso 10 completas + 10 do meio pra cima + reduz o peso e falha unilateral 20 + 20;
Falha por placa até zerar;
➡️ mesa flexora 4 x 20 já estava morta 😅;
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