gym glutes
Make sure to always stretch before and after your workouts. Make sure to BREATHE and connect mind to muscle throughout each and every exercise. If you want to intensify the workout you can add more weight ONCE 4 SETS OF 10 FEEL EASY. To refuel from your workouts make sure to have protein and some electrolytes!
To contact our personal trainer text (956) 617 0983 or email contact@joinayam.com
To contact our nutritionist text (929) 235 5004 or email contact@joinayam.com
start with dynamic stretches:
3 sets of 30 seconds each stretch
end with static stretches
3 sets of 30 seconds each stretch
1. Squat
4 sets of 10, 30 seconds of rest
2. goblet squat
4 sets of 10, 30 seconds of rest
3. calve raises
4 sets of 10, 30 seconds of rest
4. seated leg extension
4 sets of 10, 30 seconds of rest
5. leg press
4 sets of 10, 30 seconds of rest
6. lunges
4 sets of 10, 30 seconds of rest