2022-09-12 – Hétfő
WEEK 6 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 FRONT RACK BOX SQUAT
*20-30”
12 GOBLET JUMP LUNGE
*2’ REST
B.: EVERY 3 MINS 4 SETS
15″ ROW SPRINT
10 ALTERNATING DB SUITCASE STEP UP 20/16″
15-20 SEC L HANG FLUTTER KICK
10-16 CAL ROW
C.: 2 SETS
12/12 SINGLE ARM HAND SUPPORTED RDL 20X0
*REST 30”
8-10 NORDIC HAMSTRING CURLS 20X0
*REST 1’
D.: STRETCHING
FROG STRETCH
MIDDLE SPLIT
MIDDLE SPLIT WITH KNEE BENDS
BOTTOM OF SQUAT HOLD