Performed strength exercises in this workout.
|
Mobility - Crab hold+ back & forth
·
|
 10 reps |
| |  |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
KB around the world , kneeling
· Schultern
|
9 x 5.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Schultern
|
7 reps |
|  | |
|
Jefferson curl - Barbell
· Zurück
|
7 reps |
| | |
|
Jump down from box + rebound - Plyometric
· Kälber
|
4 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
10 reps |
| | |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
KB around the world , kneeling
· Schultern
|
9 x 5.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Schultern
|
7 reps |
| | |
|
Jefferson curl - Barbell
· Zurück
|
7 reps |
| | |
|
Jump down from box + rebound - Plyometric
· Kälber
|
4 reps |
| | |
|
Back squat - Barbell
· Beine
|
10 x 30.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
10 x 12.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
10 x 12.0 kg |
| | |
|
Back squat - Barbell
· Beine
|
3 x 40.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
10 x 12.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
10 x 12.0 kg |
| | |
|
Back squat - Barbell
· Beine
|
5 x 50.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
10 x 12.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
10 x 12.0 kg |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Brustkorb, Trizeps
|
10 x 16.0 kg |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
7 reps |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
7 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
8 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
8 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Brustkorb, Trizeps
|
15 x 20.0 kg |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
7 reps |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
7 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
8 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
8 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Brustkorb, Trizeps
|
15 x 20.0 kg |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
7 reps |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
7 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
8 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
8 reps |
| | |
|
Curtsey lunges - Barbell
· Butt, Beine
|
20 x 20.0 kg |
| | |
|
Copenhagen twists
· Hips
|
10 reps |
| | |
|
Copenhagen twists
· Hips
|
10 reps |
| | |
|
Slam balls
· Abs
|
10 x 15.0 kg |
| | |
|
Hollow flutter kicks
· Abs
|
 20 seconds |
| | |
