Performed strength exercises in this workout.
|
Mobility - Crab and rotation
·
|
 6 reps |
| |  |
|
Mobility - Kosack squat
·
|
10 reps |
| | |
|
Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Pull aparts - Resistance band
· Shoulders
|
10 reps |
| | |
|
Mobility - Crab and rotation
·
|
6 reps |
| | |
|
Mobility - Kosack squat
·
|
10 reps |
| | |
|
Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Hip lift, one leg
· Legs
|
10 reps |
| | |
|
Pull aparts - Resistance band
· Shoulders
|
10 reps |
| | |
|
Jefferson curl - Kettlebell
· Back
|
6 x 10.0 kg |
|  | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
|
Jefferson curl - Kettlebell
· Back
|
6 x 10.0 kg |
| | |
|
Broad jump + vertical jump
·
|
4 reps |
| | |
|
Front squat, eccentric - Barbell
· Legs
|
8 x 15.0 kg |
| | |
|
Box jump
· Legs
|
3 reps |
| | |
|
Front squat, eccentric - Barbell
· Legs
|
6 x 20.0 kg |
| | |
|
Box jump
· Legs
|
3 reps |
| | |
|
Front squat, eccentric - Barbell
· Legs
|
6 x 20.0 kg |
| | |
|
Box jump
· Legs
|
3 reps |
| | |
|
Bent over row - Barbell
· Back
|
8 x 17.5 kg |
| | |
|
Box step ups, lateral - Dumbbells
· Legs
|
10 reps |
| | |
|
Box step ups, lateral - Dumbbells
· Legs
|
10 reps |
| | |
|
Bench press, one arm - Dumbbell
· Chest
|
8 x 10.0 kg |
| | |
|
Bench press, one arm - Dumbbell
· Chest
|
8 x 10.0 kg |
| | |
|
Bent over row - Barbell
· Back
|
8 x 20.0 kg |
| | |
|
Box step ups, lateral - Dumbbells
· Legs
|
10 x 4.0 kg |
| | |
|
Box step ups, lateral - Dumbbells
· Legs
|
10 x 4.0 kg |
| | |
|
Bench press, one arm - Dumbbell
· Chest
|
8 x 10.0 kg |
| | |
|
Bench press, one arm - Dumbbell
· Chest
|
8 x 10.0 kg |
| | |
|
Bent over row - Barbell
· Back
|
10 x 25.0 kg |
| | |
|
Box step ups, lateral - Dumbbells
· Legs
|
10 x 4.0 kg |
| | |
|
Box step ups, lateral - Dumbbells
· Legs
|
10 x 4.0 kg |
| | |
|
Bench press, one arm - Dumbbell
· Chest
|
10 reps |
| | |
|
Bench press, one arm - Dumbbell
· Chest
|
8 x 10.0 kg |
| | |
|
Bird dog row - Dumbbell
· Back
|
8 x 6.0 kg |
| | |
|
Bird dog row - Dumbbell
· Back
|
8 x 6.0 kg |
| | |
|
Bottom lifts
· Abs
|
8 reps |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
10 x 6.0 kg |
| | |
|
Bird dog row - Dumbbell
· Back
|
8 x 6.0 kg |
| | |
|
Bird dog row - Dumbbell
· Back
|
8 x 6.0 kg |
| | |
|
Bottom lifts
· Abs
|
8 reps |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
10 x 10.0 kg |
| | |
|
Bird dog row - Dumbbell
· Back
|
10 x 6.0 kg |
| | |
|
Bird dog row - Dumbbell
· Back
|
10 x 6.0 kg |
| | |
|
Bottom lifts
· Abs
|
12 reps |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
10 x 10.0 kg |
| | |
