2022.08.08. – Hétfő
Week 1 Day 1
Wu.: 2 rds
1’ cardio
5/5 Shinbox Thoracic Rotation
30”/30” Single leg Glute Bridge Isometric
5 BW Jefferson Curl
A.: 3 rds
5 reps 1 – 1/4 BSQ 50-60%
*rest 20-30”
8-12 Dual DB Thruster with speed!
*rest 2’
B.: Emom 12’
1st 10 Alternating Bac Rack Lunges 30/50kg
2nd 10 Weighted Plate Turkish Situp + 8-10 Weighted Plate Hollow Rock
3rd 18/15 cal Row
C.: 2-3 set
4-6 Nordic Hamstring Curls 40X1
*rest 30”
30-45” Hamstring Plank
*rest 1′
D.:Stretching
1-2 rds, @hold 1’-1’30”
Middle Split
Bottom of Squat Hold
Frog Stretch