Performed strength exercises in this workout.
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Mobility - 90/90 up on knees
·
|
 6 reps |
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Mobility - Scorpion
·
|
6 reps |
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Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Scapular angels - Resistance band
· Shoulders
|
5 reps |
| | |
|
Scapular pullup + full pullup
· Shoulders
|
3 reps |
|  | |
|
Mobility - 90/90 up on knees
·
|
6 reps |
| | |
|
Mobility - Scorpion
·
|
6 reps |
| | |
|
Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Scapular angels - Resistance band
· Shoulders
|
5 reps |
| | |
|
Scapular pullup + full pullup
· Shoulders
|
3 reps |
| | |
|
Pullup, eccentric, with weight
· Back
|
3 x 12.0 kg |
| | |
|
Strict press - Barbell
· Shoulders
|
5 x 30.0 kg |
| | |
|
Push press - Barbell
· Shoulders
|
3 x 30.0 kg |
| | |
|
Pullup, eccentric, with weight
· Back
|
3 x 12.0 kg |
| | |
|
Strict press - Barbell
· Shoulders
|
5 x 30.0 kg |
| | |
|
Push press - Barbell
· Shoulders
|
3 x 40.0 kg |
| | |
|
Pullup, eccentric, with weight
· Back
|
3 x 12.0 kg |
| | |
|
Strict press - Barbell
· Shoulders
|
5 x 30.0 kg |
| | |
|
Push press - Barbell
· Shoulders
|
3 x 40.0 kg |
| | |
|
Romanian deadlift, deficit - Barbell
· Back
|
5 x 40.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 60.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 60.0 kg |
| | |
|
Romanian deadlift, deficit - Barbell
· Back
|
5 x 45.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 60.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 60.0 kg |
| | |
|
Romanian deadlift, deficit - Barbell
· Back
|
5 x 50.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 70.0 kg |
| | |
|
Lat pulldown, one arm, by the side - Cable/Resistance band
· Back, Biceps
|
10 x 70.0 kg |
| | |
|
Hip thrust - Barbell
· Legs
|
10 x 50.0 kg |
| | |
|
Lu raises - dumbbells
· Shoulders
|
10 x 6.0 kg |
| | |
|
Hip thrust - Barbell
· Legs
|
10 x 50.0 kg |
| | |
|
Lu raises - dumbbells
· Shoulders
|
10 x 6.0 kg |
| | |
|
Deadlift, one leg, bench supported, Double Dumbbells
· Back, Back of thigh
|
8 x 10.0 kg |
| | |
|
Deadlift, one leg, bench supported, Double Dumbbells
· Back, Back of thigh
|
8 x 10.0 kg |
| | |
|
Clamshell in side plank
· Legs
|
12 reps |
| | |
|
Clamshell in side plank
· Legs
|
12 reps |
| | |
|
Deadlift, one leg, bench supported, Double Dumbbells
· Back, Back of thigh
|
8 x 10.0 kg |
| | |
|
Deadlift, one leg, bench supported, Double Dumbbells
· Back, Back of thigh
|
8 x 10.0 kg |
| | |
|
Clamshell in side plank
· Legs
|
12 reps |
| | |
|
Clamshell in side plank
· Legs
|
12 reps |
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