Rounded glutes, short (14 mins)

Beginner 14 minutes
article rating 4.8/5 82

Here's a new session that is great for beginners!

The bands have different intensity levels:
- Pink for low intensity
- Light grey for moderate intensity
- Dark grey for high intensity
Make sure to use the band that suits your level and keep the band taut.

You can always pause the app to readjust the band between each exercise.

Enjoy your workout :)

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Star jumps (30")
  • 02
    Squat pulses x10 (30 sec)
  • 03
    Overview of the exercises in this set
  • 04
    Hip extension to the right (60 sec)
  • 05
    Hip extension with knees bent, right (60 sec)
  • 06
    Single leg abduction on all fours, right (60 sec)
  • 07
    Right leg raises (40 sec)
  • 08
    Hip extension to the left (60 sec)
  • 09
    Hip extension with knees bent, left (60 sec)
  • 10
    Single leg abduction on all fours, left (60 sec)
  • 11
    Left leg raises (40 sec)
  • 12
    Back stretch (30")
  • 13
    Glute stretches (2x30 sec)
  • 14
    Hamstring stretch (30 sec)

Coach advice

"If you like, you can place a cushion under your knees in addition to the mat."
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