Performed strength exercises in this workout.
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Mobility - A-frame
·
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 5 reps |
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Mobility - Thoracic rotation with knee against foamroll & wall
·
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5 reps |
| | |
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Mobility - Thoracic rotation with knee against foamroll & wall
·
|
5 reps |
| | |
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Scapular pushups
· Shoulders
|
5 reps |
| | |
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External rotation with resistance band, arms up
· Shoulders
|
6 reps |
|  | |
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Mobility - A-frame
·
|
5 reps |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
5 reps |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
5 reps |
| | |
|
Scapular pushups
· Shoulders
|
5 reps |
| | |
|
External rotation with resistance band, arms up
· Shoulders
|
6 reps |
| | |
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Scapular pullup + full pullup
· Shoulders
|
5 reps |
| | |
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Strict press - Barbell
· Shoulders
|
6 x 25.0 kg |
| | |
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Scapular pullup + full pullup
· Shoulders
|
5 reps |
| | |
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Strict press - Barbell
· Shoulders
|
6 x 27.0 kg |
| | |
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Scapular pullup + full pullup
· Shoulders
|
5 reps |
| | |
|
Strict press - Barbell
· Shoulders
|
5 x 27.0 kg |
| | |
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Chin up with feet on box - supinated grip
· Biceps
|
 30 seconds |
| | |
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Dips, banded - Resistance band
· Triceps
|
30 seconds |
| | |
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Chin up with feet on box - supinated grip
· Biceps
|
30 seconds |
| | |
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Dips, banded - Resistance band
· Triceps
|
30 seconds |
| | |
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Chin up with feet on box - supinated grip
· Biceps
|
30 seconds |
| | |
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Dips, banded - Resistance band
· Triceps
|
30 seconds |
| | |
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Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 32.0 kg |
| | |
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Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 32.0 kg |
| | |
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Powell raise - Dumbbell
· Shoulders
|
6 x 4.0 kg |
| | |
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Powell raise - Dumbbell
· Shoulders
|
6 x 4.0 kg |
| | |
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Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
8 x 36.0 kg |
| | |
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Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
8 x 36.0 kg |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
6 x 4.0 kg |
| | |
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Powell raise - Dumbbell
· Shoulders
|
6 x 4.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
8 x 36.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
8 x 36.0 kg |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
6 x 4.0 kg |
| | |
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Powell raise - Dumbbell
· Shoulders
|
6 x 4.0 kg |
| | |
6-9 min, dvs 2-3 varv.
