Performed strength exercises in this workout.
|
Mobility - Squat to stand
·
|
 8 reps |
| |  |
|
Mobility - Crab hold+ back & forth
·
|
5 reps |
| | |
|
Box jump, seated
· Legs
|
3 reps |
| | |
|
Jefferson curl - Barbell
· Back
|
6 reps |
|  | |
|
Bottom up press & out, double kettlebells
· Shoulders
|
4 reps |
| | |
|
Mobility - Squat to stand
·
|
8 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
5 reps |
| | |
|
Box jump, seated
· Legs
|
3 reps |
| | |
|
Jefferson curl - Barbell
· Back
|
6 reps |
| | |
|
Bottom up press & out, double kettlebells
· Shoulders
|
4 reps |
| | |
|
Back squat - Barbell
· Legs
|
3 x 30.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
3 x 50.0 kg |
| | |
|
Back squat - Barbell
· Legs
|
3 x 50.0 kg |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
4 x 10.0 kg |
| | |
|
Row + rotation - Cable
· Back
|
8 x 17.5 kg |
| | |
|
Row + rotation - Cable
· Back
|
8 x 17.5 kg |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
4 x 50.0 kg |
| | |
|
Row + rotation - Cable
· Back
|
8 x 17.5 kg |
| | |
|
Row + rotation - Cable
· Back
|
8 x 17.5 kg |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
4 x 50.0 kg |
| | |
|
Row + rotation - Cable
· Back
|
8 x 17.5 kg |
| | |
|
Row + rotation - Cable
· Back
|
8 x 17.5 kg |
| | |
|
Pistol squat on box
· Legs
|
5 reps |
| | |
|
Pistol squat on box
· Legs
|
5 reps |
| | |
|
Box step over - Dumbbells
· Legs
|
14 x 10.0 kg |
| | |
|
Dips, banded -
· Triceps
|
4 reps |
| | |
|
Pistol squat on box
· Legs
|
5 reps |
| | |
|
Pistol squat on box
· Legs
|
5 reps |
| | |
|
Box step over - Dumbbells
· Legs
|
14 x 10.0 kg |
| | |
|
Dips, banded -
· Triceps
|
4 reps |
| | |
|
Pistol squat on box
· Legs
|
5 reps |
| | |
|
Pistol squat on box
· Legs
|
5 reps |
| | |
|
Box step over - Dumbbells
· Legs
|
14 reps |
| | |
|
Dips, banded -
· Triceps
|
4 reps |
| | |
|
Sideplank pulses on plates
· Abs
|
7 reps |
| | |
|
Sideplank pulses on plates
· Abs
|
7 reps |
| | |
|
Hip flexors, standing, KB on foot
· Hips
|
8 x 6.0 kg |
| | |
|
Hip flexors, standing, KB on foot
· Hips
|
8 x 6.0 kg |
| | |
|
Sideplank pulses on plates
· Abs
|
7 reps |
| | |
|
Sideplank pulses on plates
· Abs
|
7 reps |
| | |
|
Hip flexors, standing, KB on foot
· Hips
|
8 x 6.0 kg |
| | |
|
Hip flexors, standing, KB on foot
· Hips
|
8 x 6.0 kg |
| | |
