2021.02.04. CSÜTÖRTÖK

Szerző:Strong Body Training

CROSS

SMR + General warm-up + Mobility 

A.

3 sets: 

  • 15″ high knee + 15″ butt kick run in place 
  • 10 scapula push-up in tiger position ( knees don’t touch the ground)  
  • 10 PVC good morning 
  • 5/5 single leg + 5 regular hip thrust 

B.

Rotate between stations x 4 sets  – 30″-45″ rest after every station

  1.  8/8 split squat + 8 back squat @ empty BB ( Basic: Kettlebell) 
  2. 10-15 Bent over row @ empty BB ( Basic: 8/8 single arm KB row ) 
  3.  1 / 1 Turkish get-ups w/ 2″ pause in every position 
  4. 20″ / 20″ single-leg hip thrust hold 

C.

Every 2′ x 5 sets: 

  • 12 plate GTOH @ moderate 
  • 10 push-ups 
  • 8-10 burpee

 

D. 

Tabata

  • Flutter kicks

 

Stretching

 

HOMEBODY 78. NAP

 

A: 3 rds

14 Jumping Jack

6 Down ups

25” Hollow Hold

4/4 RDL

 

B: 4 rds

20 Crunches + 20 Glute Bridge

12/12 Biceps Curl + 16 Triceps exercises

14 Pullover + 14 Am. Swing

             * 1′ rest btw.  couples

16’ Amrap

20 Chair step up

16 Alt. V up

10 Burpee

14 Goblet Cossack squat

 

D: Stretching

Kapcsolódó bejegyzések