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WOMAN TRAINING HOMEWORK

DESCRIPTION Gluteus training with several exercises without rest. In warm up, you have to do the first serie of all exercises and then, you have to start again

with the first exercise, doing the next serie of all exercises.

GENERAL OBJECTIVES Resistance training for lower extremities.

MATERIALS Mat and step (you can do it without material).

WORK TIME 30'

PARTE OF THE SESSION ACTIVITY DESCRIPTION TIME/REPETITIONS REST SERIES

Warm up (6')

Lateral steps using step or on the floor. 30 seconds - 1+1+1

In bipedestation, lie down and stand up again (burpees without jump and arm flexion).

30 seconds - 1+1+1

"The square" Forward step with right toe + Forward step with left toe. Backward step with right toe + Bacward

step with left toe. 30 seconds - 1+1+1

Jump and support your weight in only one leg. 3 Backward step (right + leg + right). Jump and support

your weight in the other leg. 30 seconds - 1+1+1

20" jogging in site

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Main Part (10')

Standing, touch the floor with one leg stretched. You should rest with your hands and keeping your back

straight. 20 seconds/leg - 2

Static lounge (Step forward and make a squat without changing supporting leg).

20 seconds/leg - 2

Standing, make a lateral elevation with one of your leg, keeping your back straight.

20 seconds/leg - 2

Squat (90º) with 3 rebounds. 30 seconds - 1

Kick back. 20 seconds/leg - 2

Supporting your weight with only one leg, slide backward the other leg.

20 seconds/leg - 2

Squat + Knee elevation (alternative) 30 seconds - 1