Performed strength exercises in this workout.
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Mobility - Thoracic rotation, sidelying
·
|
 5 reps |
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Mobility - Thoracic rotation, sidelying
·
|
5 reps |
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Mobility - A-frame
·
|
5 reps |
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KB Press and rotation
·
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5 x 12.0 kg |
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KB Press and rotation
·
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5 x 12.0 kg |
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External rotations in abduction - Resistance band
· Shoulders
|
8 reps |
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Scapular pushup, single arm
· Shoulders, Abs
|
3 reps |
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Scapular pushup, single arm
· Shoulders, Abs
|
3 reps |
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|
Mobility - Thoracic rotation, sidelying
·
|
5 reps |
| | |
|
Mobility - Thoracic rotation, sidelying
·
|
5 reps |
| | |
|
Mobility - A-frame
·
|
5 reps |
| | |
|
KB Press and rotation
·
|
5 x 12.0 kg |
| | |
|
KB Press and rotation
·
|
5 x 12.0 kg |
| | |
|
External rotations in abduction - Resistance band
· Shoulders
|
8 reps |
| | |
|
Scapular pushup, single arm
· Shoulders, Abs
|
3 reps |
| | |
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Scapular pushup, single arm
· Shoulders, Abs
|
3 reps |
| | |
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Pullup, eccentric, with weight
· Back
|
3 x 15.0 kg |
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Z-press, single arm - Dumbbell
· Shoulders
|
8 x 15.0 kg |
| | |
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Z-press, single arm - Dumbbell
· Shoulders
|
8 x 15.0 kg |
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Pullup, eccentric, with weight
· Back
|
3 x 15.0 kg |
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Z-press, single arm - Dumbbell
· Shoulders
|
8 x 15.0 kg |
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Z-press, single arm - Dumbbell
· Shoulders
|
8 x 15.0 kg |
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Pullup, eccentric, with weight
· Back
|
3 x 15.0 kg |
| | |
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Z-press, single arm - Dumbbell
· Shoulders
|
8 x 15.0 kg |
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|
Z-press, single arm - Dumbbell
· Shoulders
|
8 x 15.0 kg |
| | |
|
Piked HSPU on box
· Shoulders
|
8 reps |
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|
Sideplank with reverse flyes
· Abs
|
7 x 6.0 kg |
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Sideplank with reverse flyes
· Abs
|
7 x 6.0 kg |
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Bicep curl - Dumbbells
· Biceps
|
10 x 13.0 kg |
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|
Piked HSPU on box
· Shoulders
|
8 reps |
| | |
|
Sideplank with reverse flyes
· Abs
|
7 x 6.0 kg |
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|
Sideplank with reverse flyes
· Abs
|
7 x 6.0 kg |
| | |
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Bicep curl - Dumbbells
· Biceps
|
10 x 13.0 kg |
| | |
|
Piked HSPU on box
· Shoulders
|
10 reps |
| | |
|
Sideplank with reverse flyes
· Abs
|
7 x 6.0 kg |
| | |
|
Sideplank with reverse flyes
· Abs
|
7 x 6.0 kg |
| | |
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Bicep curl - Dumbbells
· Biceps
|
10 x 13.0 kg |
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Overhead + Farmers carry - Kettlebells
· Abs
|
20 x 14.0 kg |
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Overhead + Farmers carry - Kettlebells
· Abs
|
20 x 14.0 kg |
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Hollow rock
· Abs
|
15 reps |
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