Day 2 – Week 1. скачать в хорошем качестве

Day 2 – Week 1.

Day 2 of Week 1 continues the Glute Leg Program with a focus on posterior chain activation, balance, and core stability. Using the same 30-second work / 10-second rest format, this session emphasizes slow, controlled bodyweight movements to reinforce proper hinge mechanics and spinal alignment. Exercises such as single-leg deadlifts, bird dogs, and supermans are used to develop glute engagement, hamstring strength, and deep core control while challenging unilateral stability. Each circuit is performed for 3 total sets, with 40 seconds of recovery between rounds. Expect improved balance, stronger hip control, and better mind-muscle connection — setting a solid foundation for more dynamic and loaded lower-body work in the weeks ahead.