Performed strength exercises in this workout.
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Mobility: Wall slide
·
|
 6 reps |
| |  |
|
Mobility - Crab hold, up and down
·
|
4 reps |
|  | |
|
Mobility - Lat stretch & thoracic rotation with stick
·
|
4 reps |
| | |
|
Mobility - Lat stretch & thoracic rotation with stick
·
|
4 reps |
| | |
|
External rotation with resistance band
· Shoulders
|
10 reps |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Mobility: Wall slide
·
|
6 reps |
| | |
|
Mobility - Crab hold, up and down
·
|
4 reps |
| | |
|
Mobility - Lat stretch & thoracic rotation with stick
·
|
4 reps |
| | |
|
Mobility - Lat stretch & thoracic rotation with stick
·
|
4 reps |
| | |
|
External rotation with resistance band
· Shoulders
|
10 reps |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 8.0 kg |
| | |
|
Pendlay row - Barbell
· Back
|
10 x 5.0 kg |
| | |
|
Dips, banded -
· Triceps
|
4 reps |
| | |
|
Pullup hold, static - Bar
· Back
|
 5 seconds |
| | |
|
Pendlay row - Barbell
· Back
|
10 x 5.0 kg |
| | |
|
Dips, banded -
· Triceps
|
4 reps |
| | |
|
Pullup hold, static - Bar
· Back
|
5 seconds |
| | |
|
Pendlay row - Barbell
· Back
|
8 x 10.0 kg |
| | |
|
Dips, banded -
· Triceps
|
4 reps |
| | |
|
Pullup hold, static - Bar
· Back
|
5 seconds |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 9.0 kg |
| | |
|
Tricep push downs - Cable
· Triceps
|
8 x 25.0 kg |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
7 x 4.0 kg |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
7 x 4.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 10.0 kg |
| | |
|
Tricep push downs - Cable
· Triceps
|
8 x 25.0 kg |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
5 reps |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
5 x 4.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 10.0 kg |
| | |
|
Tricep push downs - Cable
· Triceps
|
8 x 25.0 kg |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
5 x 4.0 kg |
| | |
|
Powell raise - Dumbbell
· Shoulders
|
5 x 4.0 kg |
| | |
|
Chest flyes - Dumbbells
· Chest
|
10 x 4.0 kg |
| | |
|
Pallof press - Cable
· Abs
|
10 x 16.0 kg |
| | |
|
Pallof press - Cable
· Abs
|
10 x 16.0 kg |
| | |
|
Chest flyes - Dumbbells
· Chest
|
10 x 5.0 kg |
| | |
|
Pallof press - Cable
· Abs
|
8 x 16.0 kg |
| | |
|
Pallof press - Cable
· Abs
|
8 x 16.0 kg |
| | |
