Glut med and glut max er burner for rehab and individual muscle focus.（Video 2.5 up speed to fit in time.）

康复为主的臀中肌及臀大肌燃爆训练（视频为2.5倍加速效果）

First stage: (core engaged) 

第1阶段（核心参与）

1. Same speed up down *10  

相同速度上下*10次

2. Up 1 count down 5 count  

快上1s，慢落5s

3. Speed pulses high 10 sec 

高位弹动10s

4. Speed pulse low 10 sec 

低位弹动10s

Repeat 3x each side switching R to L without break.

每侧重复3组，然后另一侧，中间不休息。

Gluteal Series part 2

第二阶段

Lower Leg: Eccentric /Isometric control, with lateral core stabilization with Quadrarus and Obliques and scapular stabilization.

下方的腿：离心/等长收缩控制，股四头肌、腹斜肌、肩胛参与侧方核心稳定

Top Leg: Concentric / Isometric control.

上方的腿：向心/等长收缩控制

3 exercise series. 3个练习动作系列

1. Kneeling side plank with clamshell 

膝跪位侧方平板加蚌式开合

2. Kneeling side plank with eccentric drop and pop up legs together 

膝跪位侧方平板，离心下落，双膝并拢

3. Kneeling side plank with eccentric drop and pop up legs held apart  

膝跪位侧方平板，离心下落，双膝打开

Each 10 Reps no rest between exercises.

每个动作重复10次，组间无休息

3x each side, R & L

每侧重复3组，然后另一侧