Booty build uge 5-6 (5 dages plan)

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Created by CoachBySkovlund

Updated: 17 February 2022

Uge 5-6 Deload ( let vægt )

Pause tider: 60-120s mellem dine set

Her handler det som nævnt om at gå lidt ned i vægt og ikke presse dig selv for hårdt i dine træninger

Husk at få suppleret op med nogle gode gåture i løbe af din uge og sæt evt en smule cardio på i enden af dine træninger

Dag 1 Glute focus / let vægt

Leg press - -

3

Langsomt tempo, du må gerne presse dig selv med vægt!

Reverse elevated lunge - -

3

Gå langsomt ned og hurtigt op,

Start of superset

Pile squat

Glutes - Kettlebell - Strength

Almindelig hastighed Eleveted frog pump

Glutes - Bands - Strength

Husk at spænd i dine baller når du går op!

End of superset

Step up

Glutes - Dumbbell - Strength

sets 12 reps Rest 60 secs

Husk at indstille, så det passer til din højde Normalt tempo! sets 12 reps Rest 60 secs 4 sets 15 reps Rest 0 secs 4 sets 20 reps Rest 60 secs 3 sets 10 reps Rest 60 secs Page 1 of 10

Hip abduction cable

Glutes - Cable - Strength

4 sets 15 reps

Langsomme reps Ta' den vægt du kan kontrollere

Kick backs into abduction

Glutes - Bands - Strength

4 sets 15 reps

Kontroller din bevægelse langsomt

Rest 60 secs

Page 2 of 10

Dag 2 Back, triceps og abs

Straight pull down

Lats - Cable - Strength

Start med en vægt du kan kontrollere

Standing Dumbbell Triceps Extension

Triceps - Dumbbell - Strength

Almindeligt tempo

Single-arm press

Shoulders - Dumbbell - Strength

Almindeligt tempo

Bicep Curls

Biceps - Dumbbell - Strength

Start med en vægt du kan kontrollere

Lateral Raises

Shoulders - - Strength

Almindeligt tempo

Bench Dips

Triceps - Body Weight - Strength

Almindeligt tempo

Start of superset

Alternated leg raises Abdominals - Body Weight - Strength

3 sets 15 reps Rest 60 secs 3 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 15 reps Rest 0 secs Page 3 of 10

Toe Touch

Abdominals - None - Strength

3 sets 20 reps

Plank

Abdominals - Body Weight - Strength

3 sets

1 min pr set

Push up plank

Abdominals - None - Strength

Almindeligt tempo.

of superset

End

Rest

0 secs

1min

Rest 0 secs

secs

Rest 0 secs Page 4 of 10

3 sets 10 reps

Dag 3 Glute focus / let og moderat vægt

Sumo Deadlifts

Hamstring - Barbell - Strength

Barbell Walking Lunge

Quadriceps - Barbell - Strength

15 reps på hvert ben

Start of superset

b-stance Hip thrust bands

Glutes - Bands - Strength

15 reps på hvert ben

Eleveted frog pump one leg

Glutes - Bands - Strength

15 reps på hvert ben

End of superset

RDL DB

Start of superset

Cable kickback

- -

-3 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 60 secs 3 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 0 secs Page 5 of 10

Kick backs into abduction

Glutes - Bands - Strength

End of superset 3 sets 15 reps Rest 60 secs Page 6 of 10

Dag 4 Chest, arms og back

Cable row

Lats - Machine - Strength

Straight pull down

Lats - Cable - Strength

Bicep curl into rows

Middle Back - Dumbbell - Strength

Hammer Curl

Biceps - Dumbbell - Stretch

Start of superset

Dumbbell Bench Press

Chest - Dumbbell - Strength

Push ups

Chest - Body Weight - Strength

End of superset

4 sets 15 reps Rest 60 secs 4 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 0 secs 3 sets 12 reps Rest 60 secs Page 7 of 10

Day 5 Glute focus let vægt

Reverse elevated lunge

smith stativ sumo squat - -

Glute hip thrusters

Glutes - Barbell - Strength

Squat combo

Glutes - Dumbbell - Strength

12 reps på hver side

Start of superset

Butt Lift (Bridge)

Glutes - Body Weight - Strength

Brug evt elastik

Eleveted frog pump

Glutes - Bands - Strength

langsomt ned, hurtigt op

- -

3 sets 12 reps Rest 60 secs 4 sets 10 reps Rest 60 secs 3 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 60 secs 3 sets 20 reps Rest 0 secs 3 sets 20 reps Rest 0 secs Page 8 of 10