Performed strength exercises in this workout.
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Mobility - Crab hold+ back & forth
·
|
 6 reps |
| |  |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
KB around the world , kneeling
· Shoulders
|
8 x 8.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Shoulders
|
7 x 1.0 kg |
|  | |
|
Jefferson curl - Barbell
· Back
|
7 x 12.0 kg |
| | |
|
Jump down from box + rebound - Plyometric
· Calves
|
4 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
6 reps |
| | |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
KB around the world , kneeling
· Shoulders
|
8 x 8.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Shoulders
|
7 x 1.0 kg |
| | |
|
Jefferson curl - Barbell
· Back
|
7 x 12.0 kg |
| | |
|
Jump down from box + rebound - Plyometric
· Calves
|
4 reps |
| | |
|
Back squat - Barbell
· Legs
|
5 x 60.0 kg |
| | |
|
Squat with KB on one shoulder
· Legs
|
8 x 20.0 kg |
| | |
|
Squat with KB on one shoulder
· Legs
|
8 x 20.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
5 x 65.0 kg |
| | |
|
Squat with KB on one shoulder
· Legs
|
8 x 20.0 kg |
| | |
|
Squat with KB on one shoulder
· Legs
|
8 x 20.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
5 x 70.0 kg |
| | |
|
Squat with KB on one shoulder
· Legs
|
8 x 20.0 kg |
| | |
|
Squat with KB on one shoulder
· Legs
|
8 x 20.0 kg |
| | |
|
Ring row, single arm
· Back, Biceps
|
9 reps |
| | |
|
Ring row, single arm
· Back, Biceps
|
9 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 8.0 kg |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 8.0 kg |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
7 x 30.0 kg |
| | |
|
Ring row, single arm
· Back, Biceps
|
9 reps |
| | |
|
Ring row, single arm
· Back, Biceps
|
9 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 10.0 kg |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 10.0 kg |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
7 x 30.0 kg |
| | |
|
Ring row, single arm
· Back, Biceps
|
7 reps |
| | |
|
Ring row, single arm
· Back, Biceps
|
7 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 10.0 kg |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 10.0 kg |
| | |
|
Curtsey lunges - Barbell
· Butt, Legs
|
10 x 20.0 kg |
| | |
|
Side Plank Hip Raise
· Abs
|
9 reps |
| | |
|
Side Plank Hip Raise
· Abs
|
9 reps |
| | |
|
Kettlebell - Swing
· Shoulders
|
10 x 12.0 kg |
| | |
|
Hollow flutter kicks
· Abs
|
 20 seconds |
| | |
