Rutina de entrenamiento
SEMANA 1
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Hip thrust | 3 | 15-13 | 3-2´ | 6 |
| Peso muerto unilateral | 3 | 15-13 | 3-2´ | 6 |
| Sentadilla sumo | 3 | 15-13 | 2´ | 6 |
| Abductores con liga | 3 | 15-13 | 1´ | 6 |
| Curl de isquios | 4 | 15-12 | 1´ | 6 |
| Extensión a un pie | 4 | 15-12 | 1´ | 6 |
SEMANA 2
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Hip thrust | 3 | 10-8 | 3-2´ | 7 |
| Peso muerto unilateral | 3 | 10-8 | 3-2´ | 7 |
| Sentadilla sumo | 3 | 10-8 | 2´ | 7 |
| Abductores con liga | 3 | 10-8 | 1´ | 7 |
| Curl de isquios | 4 | 10-7 | 1´ | 7 |
| Extensión a un pie | 4 | 10-7 | 1´ | 7 |
SEMANA 3
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Hip thrust | 3 | 12-10 | 3-2´ | 7 |
| Peso muerto unilateral | 3 | 12-10 | 3-2´ | 7 |
| Sentadilla sumo | 3 | 12-10 | 2´ | 7 |
| Abductores con liga | 3 | 12-10 | 1´ | 7 |
| Curl de isquios | 4 | 12-9 | 1´ | 7 |
| Extensión a un pie | 4 | 12-9 | 1´ | 7 |
SEMANA 4
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Hip thrust | 3 | 15-13 | 3-2´ | 7 |
| Peso muerto unilateral | 3 | 15-13 | 3-2´ | 7 |
| Sentadilla sumo | 3 | 15-13 | 2´ | 7 |
| Abductores con liga | 3 | 15-12 | 1´ | 7 |
| Curl de isquios | 4 | 15-12 | 1´ | 7 |
| Extensión a un pie | 4 | 15-12 | 1´ | 7 |
SEMANA 5
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Hip thrsut | 3 | 15-13 | 3-2´ | 5 (bajar peso) |
| Peso muerto unilateral | 3 | 15-13 | 3-2´ | 5 (bajar peso) |
| Sentadilla sumo | 3 | 15-13 | 2´ | 5 (bajar peso) |
| Abductores con liga | 3 | 15-13 | 1´ | 5 (bajar peso) |
| Curl de isquios | 4 | 15-12 | 1´ | 5 (bajar peso) |
| Extensión a un pie | 4 | 15-12 | 1´ | 7 |
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