Performed strength exercises in this workout.
|
Mobility - Squat to stand
·
|
 10 reps |
| |  |
|
Mobility - Crab hold, up and down
·
|
5 reps |
|  | |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
10 reps |
| | |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
External rotations in abduction - Resistance band
· Shoulders
|
8 reps |
| | |
|
Hip thrusts with leg lift - Bench
· Legs
|
8 reps |
| | |
|
Mobility - Squat to stand
·
|
10 reps |
| | |
|
Mobility - Crab hold, up and down
·
|
5 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Shoulders
|
10 reps |
| | |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
External rotations in abduction - Resistance band
· Shoulders
|
8 reps |
| | |
|
Hip thrusts with leg lift - Bench
· Legs
|
8 reps |
| | |
|
Back squat - Barbell
· Legs
|
5 x 52.5 kg |
| | |
|
Seal row on inclined bench - Dumbbells
· Shoulders
|
8 x 15.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
5 x 55.0 kg |
| | |
|
Seal row on inclined bench - Dumbbells
· Shoulders
|
8 x 15.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
5 x 57.5 kg |
| | |
|
Seal row on inclined bench - Dumbbells
· Shoulders
|
8 x 15.0 kg |
| | |
|
Box step ups - Barbell
· Legs
|
6 x 25.0 kg |
| | |
|
Box step ups - Barbell
· Legs
|
6 x 25.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 17.5 kg |
| | |
|
Box step ups - Barbell
· Legs
|
6 x 25.0 kg |
| | |
|
Box step ups - Barbell
· Legs
|
6 x 25.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
10 x 17.5 kg |
| | |
|
Box step ups - Barbell
· Legs
|
6 x 25.0 kg |
| | |
|
Box step ups - Barbell
· Legs
|
6 x 25.0 kg |
| | |
|
Bench press - Dumbbells
· Chest
|
8 x 17.5 kg |
| | |
|
Curtsey lunges - Dumbbells
· Legs
|
18 x 12.5 kg |
| | |
|
Dips, banded - Resistance band
· Triceps
|
8 x 2.5 kg |
| | |
|
Curtsey lunges - Dumbbells
· Legs
|
18 x 12.5 kg |
| | |
|
Dips, banded - Resistance band
· Triceps
|
7 x 2.5 kg |
| | |
|
Curtsey lunges - Dumbbells
· Legs
|
18 x 12.5 kg |
| | |
|
Dips, banded - Resistance band
· Triceps
|
7 x 2.5 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
8 x 16.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
8 x 16.0 kg |
| | |
|
Deadbug rolling around
· Abs
|
 30 seconds |
| | |
|
Deadbug rolling around
· Abs
|
30 seconds |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
8 x 16.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
8 x 16.0 kg |
| | |
|
Deadbug rolling around
· Abs
|
30 seconds |
| | |
|
Deadbug rolling around
· Abs
|
30 seconds |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
8 x 16.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
8 x 16.0 kg |
| | |
|
Deadbug rolling around
· Abs
|
30 seconds |
| | |
|
Deadbug rolling around
· Abs
|
30 seconds |
| | |
