Performed strength exercises in this workout.
|
Mobility - Crab hold, up and down
·
|
 5 reps |
|  |  |
|
Mobility - Kosack squat
·
|
6 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
10 reps |
| | |
|
Hip airplane
· Butt
|
8 reps |
| | |
|
Hip airplane
· Butt
|
8 reps |
| | |
|
Mobility - Crab hold, up and down
·
|
5 reps |
| | |
|
Mobility - Kosack squat
·
|
6 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
10 reps |
| | |
|
Hip airplane
· Butt
|
8 reps |
| | |
|
Hip airplane
· Butt
|
8 reps |
| | |
|
Squat jumps
· Legs
|
5 reps |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Squat jumps
· Legs
|
5 reps |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Squat jumps
· Legs
|
5 reps |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Back squat, paused - Barbell
· Legs
|
8 x 50.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 12.0 kg |
| | |
|
Back squat, paused - Barbell
· Legs
|
8 x 50.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 12.0 kg |
| | |
|
Back squat, paused - Barbell
· Legs
|
8 x 50.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 12.0 kg |
| | |
|
Box step ups, alternating - Dumbbells
· Legs
|
20 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Box step ups, alternating - Dumbbells
· Legs
|
20 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Box step ups, alternating - Dumbbells
· Legs
|
20 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Dips on bench
· Triceps
|
 45 seconds |
| | |
|
Copenhagen adductor plank
· Legs
|
20 seconds |
| | |
|
Copenhagen adductor plank
· Legs
|
20 seconds |
| | |
|
Strict knee raises - Bar
· Abs
|
30 seconds |
| | |
|
Standing hip abduction with plate
· Butt
|
30 seconds |
| | |
|
Standing hip abduction with plate
· Butt
|
30 seconds |
| | |
|
Dips on bench
· Triceps
|
45 seconds |
| | |
|
Copenhagen adductor plank
· Legs
|
20 seconds |
| | |
|
Copenhagen adductor plank
· Legs
|
20 seconds |
| | |
|
Strict knee raises - Bar
· Abs
|
30 seconds |
| | |
|
Standing hip abduction with plate
· Butt
|
30 seconds |
| | |
|
Standing hip abduction with plate
· Butt
|
30 seconds |
| | |
