Performed strength exercises in this workout.
|
Mobility - Thoracic rotation, sidelying
·
|
 6 reps |
| |  |
|
Mobility - Thoracic rotation, sidelying
·
|
6 reps |
| | |
|
Mobility - Squat to stand
·
|
10 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
5 reps |
| | |
|
Clamshell in sideplank, banded
· Butt, Legs
|
8 reps |
| | |
|
Clamshell in sideplank, banded
· Butt, Legs
|
8 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
|
Mobility - Thoracic rotation, sidelying
·
|
6 reps |
| | |
|
Mobility - Thoracic rotation, sidelying
·
|
6 reps |
| | |
|
Mobility - Squat to stand
·
|
10 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
5 reps |
| | |
|
Clamshell in sideplank, banded
· Butt, Legs
|
8 reps |
| | |
|
Clamshell in sideplank, banded
· Butt, Legs
|
8 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
|
Back squat - Barbell
· Legs
|
4 x 40.0 kg |
|  | |
|
Cyclist squat - Barbell
· Front of thigh, Legs
|
7 x 20.0 kg |
| | |
|
Windmill slam - Medball
· Abs
|
18 x 6.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
6 x 40.0 kg |
| | |
|
Cyclist squat - Barbell
· Front of thigh, Legs
|
7 x 20.0 kg |
| | |
|
Windmill slam - Medball
· Abs
|
20 reps |
| | |
|
Back squat - Barbell
· Legs
|
5 x 40.0 kg |
| | |
|
Cyclist squat - Barbell
· Front of thigh, Legs
|
7 x 20.0 kg |
| | |
|
Windmill slam - Medball
· Abs
|
16 x 6.0 kg |
| | |
|
Bench press - Barbell
· Chest
|
10 x 12.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
4 x 14.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
4 x 14.0 kg |
| | |
|
Bench press - Barbell
· Chest
|
9 x 12.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
4 x 14.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
4 x 14.0 kg |
| | |
|
Bench press - Barbell
· Chest
|
7 reps |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
5 x 12.0 kg |
| | |
|
Bulgarian + one legged deadlift on bench
· Legs
|
5 x 12.0 kg |
| | |
|
Pendlay row - Barbell
· Back
|
8 x 32.5 kg |
| | |
|
Lunges, reversed, deficit, ecc, unilat, BR- Barbell
· Legs
|
8 x 14.0 kg |
| | |
|
Lunges, reversed, deficit, ecc, unilat, BR- Barbell
· Legs
|
8 x 14.0 kg |
| | |
|
Tricep extension behind the neck - Dumbbell
· Triceps
|
10 x 7.0 kg |
| | |
|
Pendlay row - Barbell
· Back
|
8 x 32.5 kg |
| | |
|
Lunges, reversed, deficit, ecc, unilat, BR- Barbell
· Legs
|
8 x 14.0 kg |
| | |
|
Lunges, reversed, deficit, ecc, unilat, BR- Barbell
· Legs
|
8 x 14.0 kg |
| | |
|
Tricep extension behind the neck - Dumbbell
· Triceps
|
10 x 7.0 kg |
| | |
|
Pendlay row - Barbell
· Back
|
7 reps |
| | |
|
Lunges, reversed, deficit, ecc, unilat, BR- Barbell
· Legs
|
8 x 14.0 kg |
| | |
|
Lunges, reversed, deficit, ecc, unilat, BR- Barbell
· Legs
|
8 x 14.0 kg |
| | |
|
Tricep extension behind the neck - Dumbbell
· Triceps
|
10 x 7.0 kg |
| | |
