Performed strength exercises in this workout.
|
Wall slide
·
|
 4 reps |
|  |  |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
8 reps |
| | |
|
Mobility - 90/90 up on knees
·
|
6 reps |
| | |
|
Mobility - Crab and rotation
·
|
6 reps |
| | |
|
Mobility - Adductor slide
·
|
5 reps |
| | |
|
Mobility - Adductor slide
·
|
5 reps |
| | |
|
Wall slide
·
|
4 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
8 reps |
| | |
|
Mobility - 90/90 up on knees
·
|
6 reps |
| | |
|
Mobility - Crab and rotation
·
|
6 reps |
| | |
|
Mobility - Adductor slide
·
|
5 reps |
| | |
|
Mobility - Adductor slide
·
|
5 reps |
| | |
|
Deadlift - barbell
· Back
|
5 x 65.0 kg |
| | |
|
External rotation with resistance band, arms up
· Shoulders
|
6 reps |
| | |
|
Deadlift - barbell
· Back
|
5 x 70.0 kg |
| | |
|
External rotation with resistance band, arms up
· Shoulders
|
6 reps |
| | |
|
Deadlift - barbell
· Back
|
5 x 75.0 kg |
| | |
|
External rotation with resistance band, arms up
· Shoulders
|
6 reps |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 6.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 6.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 7.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 7.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 8.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 8.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 9.0 kg |
| | |
|
Hang clean+ snatch + press/ arm - Dumbbell
· Shoulders
|
1 x 9.0 kg |
| | |
|
Scapular pullup + full pullup
· Shoulders
|
3 reps |
| | |
|
Strict press - Barbell
· Shoulders
|
5 x 15.0 kg |
| | |
|
Flyes/Lateral raises - dumbbells
· Shoulders
|
10 x 5.0 kg |
| | |
|
Scapular pullup + full pullup
· Shoulders
|
3 reps |
| | |
|
Strict press - Barbell
· Shoulders
|
2 x 25.0 kg |
| | |
|
Flyes/Lateral raises - dumbbells
· Shoulders
|
10 x 5.0 kg |
| | |
|
Scapular pullup + full pullup
· Shoulders
|
3 reps |
| | |
|
Strict press - Barbell
· Shoulders
|
6 x 15.0 kg |
| | |
|
Flyes/Lateral raises - dumbbells
· Shoulders
|
10 x 5.0 kg |
| | |
|
Hip thrust, one leg - Kettlebell
· Legs
|
8 x 12.0 kg |
| | |
|
Hip thrust, one leg - Kettlebell
· Legs
|
8 x 12.0 kg |
| | |
|
Hip extension/ kick-back in cable
· Legs
|
10 x 5.0 kg |
| | |
|
Hip extension/ kick-back in cable
· Legs
|
10 x 5.0 kg |
| | |
|
Hip hop plank
· Abs
|
12 reps |
| | |
|
Hip thrust, one leg - Kettlebell
· Legs
|
8 x 12.0 kg |
| | |
|
Hip thrust, one leg - Kettlebell
· Legs
|
8 x 12.0 kg |
| | |
|
Hip extension/ kick-back in cable
· Legs
|
12 x 5.0 kg |
| | |
|
Hip extension/ kick-back in cable
· Legs
|
12 x 5.0 kg |
| | |
|
Hip hop plank
· Abs
|
12 reps |
| | |
|
Hip thrust, one leg - Kettlebell
· Legs
|
6 x 16.0 kg |
| | |
|
Hip thrust, one leg - Kettlebell
· Legs
|
6 x 16.0 kg |
| | |
|
Hip extension/ kick-back in cable
· Legs
|
12 x 7.5 kg |
| | |
|
Hip extension/ kick-back in cable
· Legs
|
12 x 7.5 kg |
| | |
|
Hip hop plank
· Abs
|
12 reps |
| | |
