Monday stovepipe hip lift training
Dumbbell goblet squat 4* 16 times
Squat 4* 16 times.
Static gluteal bridge 4* 16 times
Right one-legged gluteal bridge 4* 16 times
Left one-legged gluteal bridge 4* 16 times
Stretch your legs alternately on your back for 4* 16 times.
Tuesday's high-intensity hip training
Barbell hip push 4*20 times
Dumbbell sumo squats 4*20 times.
The straight leg of the barbell is pulled hard for 4*20 times.
Pull the right leg hard for 4*20 times.
Bao pulled his left leg hard for 4*20 times.
Elastic belt's gluteal bridge 4*20 times.
Thin arm back training on Wednesday
Elastic belt rowed 4* 16 times.
Elastic belt straight arm pull down 4* 16 times.
Elastic belt bent down and rowed 4* 16 times.
Elastic belt lifted 4* 16 times.
Elastic belt chose 4*20 times.
The elastic rope is bent 4*20 times.
Thursday Right Angle Shoulder and Core Training
Dumbbell shoulder external rotation 4*20 times.
Small dumbbell side lift 4*20 times.
Lift the dumbbell horizontally for 4*20 times, and then alternate.
Bend down and lift dumbbells, and pour the bird 4*20 times.
Bag support alternately touches shoulders 4*20 times.
Straight leg belly roll 4*20 times
Friday's big cycle shaping training
Good morning. Body flexed 4* 16 times.
Dumbbell Squat 4* 16 times
Oblique back lunges 4* 16 times.
Support opposite 4* 16 times.
Dumbbell arms bend 4* 16 times.
Straight leg belly roll 4* 16 times.