TONIC Glute w Back & Abs

Looking for toned buttocks? Then this low-body workout with back and ab exercises is for you

The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)

In this session we will focused on the work of the glutes, back and lower back. The biceps will be solicited in most exercises of the back.

This program can be done at least every 72 hours to be able to recover correclty.

Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session :

1- Suspended leg raises : 15-20 reps

• 3 to 4 times: 30'' to 40'' between each set.

2-1 Sumo dead lift : 10-15 reps

2-2 Kettlebel swing : 20-25 reps

• 3 to 4 times: gradually increase the weight. 1'30'' to 2' between each set.

3-1 Squat : 8-12 reps

3-2 Lat machine : 12-15 reps

• 3 to 4 times: gradually increase the weight. 1'30'' to 2' between each set.

4-1 Unilateral dumbbell row : 12-20 reps

4-2 Glute back extension : 15-20 reps

• 3 to 4 times: gradually increase the weight. 1' to 1'30'' between each set.

5-1 Rear delt with cable : 15-20 reps

5-2 Horizontal wide grip low row : 15-20 reps

• 3 to 4 times: gradually increase the weight. 1'30'' to 2' between each set.

* All sets are working sets, always make as many warm-up sets as needed.

• Squat : Squat smith machine, Box squat, Hight feet leg press
• Sumo dead lift : Smith machine reverse lunges

• Lat machine : Band assisted pull-up
• Glute back extension : Back extension with band