Posteriores/glúteos 1

Exercise 1

Battle Rope

Equipment: Full Gym

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~~AQUECIMENTO~~ Reps

Exercise 2

Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Titli Asana | Butterfly Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 5

Lying Glute Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 6

All Fours Squad Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 7

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 8

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 9

Seated Groin / Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 10

Sitting Rotation Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 11

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Standing Toe Touch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Bow Pose

Equipment: Full Gym, NO EQUIPMENT

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Exercise 15

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Battle Rope

Equipment: Full Gym

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~MOBILIDADE~ Reps

Exercise 17

Resistance Band Toe Touch

Equipment: Full Gym, Resistance Band

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Exercise 18

Banded Standing Glute Kickback

Equipment: Full Gym, Resistance Band

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Exercise 19

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

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Exercise 20

Banded Single Leg Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 21

Banded Glute Bridge

Equipment: Full Gym, Resistance Band

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Exercise 22

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

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Exercise 23

Banded Glute Kickbacks

Equipment: Full Gym, Resistance Band

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Exercise 24

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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Exercise 25

Banded Thigh Fly

Equipment: Full Gym, Resistance Band

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Exercise 26

Band Side Lying Leg Lift

Equipment: Full Gym, Resistance Band

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Exercise 27

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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Exercise 28

Battle Rope

Equipment: Full Gym

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~~POSTERIOR DE COXA~~ Reps

Exercise 29

Leg Curl

Equipment: Full Gym, Machine

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Exercise 30

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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Exercise 31

Seated Leg Curl

Equipment: Full Gym, Machine

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Exercise 32

Lever Kneeling Leg Curl

Equipment: Full Gym, Machine

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Exercise 33

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Exercise 34

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

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Exercise 35

Barbell Single Leg Deadlift

Equipment: Barbell, Full Gym

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Exercise 36

Stiff Leg Deadlift

Equipment: Barbell, Full Gym

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Exercise 37

Battle Rope

Equipment: Full Gym

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~~LOMBAR~~ Reps

Exercise 38

Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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Exercise 39

Battle Rope

Equipment: Full Gym

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~~GLÚTEO~~ Reps

Exercise 40

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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Exercise 41

Leg Press

Equipment: Full Gym, Machine

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Exercise 42

Hip Abduction Machine

Equipment: Full Gym, Machine

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Exercise 43

Hip Thrust Machine

Equipment: Full Gym, Machine

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Exercise 44

Single Leg Press

Equipment: Machine

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Exercise 45

Cable Donkey Kickback

Equipment: Cable, Full Gym, Resistance Band

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Exercise 46

Donkey Kicks

Equipment: Full Gym, NO EQUIPMENT

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Exercise 47

Dumbbell Single Leg Deadlift

Equipment: Dumbbells, Full Gym

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Exercise 48

Smith Machine Hip Thrust

Equipment: Full Gym, Machine

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Exercise 49

Squat on The Abductor Machine

Equipment: Full Gym, Machine

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Exercise 50

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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Exercise 51

Kicks Leg Bent

Equipment: Full Gym, NO EQUIPMENT

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Exercise 52

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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Exercise 53

Smith Machine Hip Thrust

Equipment: Full Gym, Machine

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Exercise 54

Battle Rope

Equipment: Full Gym

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~~CARDIO~~ Reps

Exercise 55

Stair Climber Machine

Equipment: Full Gym, Machine

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Exercise 56

Rowing Machine

Equipment: Full Gym, Machine

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Exercise 57

Recumbent Exercise Bike

Equipment: Full Gym, Machine

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Exercise 58

Incline Treadmill

Equipment: Full Gym, Machine

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Exercise 59

Elliptical Machine

Equipment: Full Gym, Machine

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