2022-09-05 – Hétfő
WEEK 5 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
8,6,4 BACK RACK BOX SQUAT 21X1
*20-30” REST
6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC
*2’ REST
B.: EMOM 12-15’
1ST 10 ALTERNATING BARBELL FRONT RACK REVERSE LUNGES
2ND 15-30” L SIT FLUTTER KICK
3RD 10” CARDIO SPLINT + 30” MODERATE
C.: 2 SETS
10/10 SINGLE ARM HAND SUPPORTED RDL 20X0
*REST 30”
8-10 NORDIC HAMSTRING CURLS 20X0
*1’ REST
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD