Performed strength exercises in this workout.
|
Mobility - Crab hold+ back & forth
·
|
 7 reps |
| |  |
|
Clamshell in sideplank
· Piernas
|
12 reps |
| | |
|
Clamshell in sideplank
· Piernas
|
12 reps |
| | |
|
KB around the world , kneeling
· Hombros
|
10 x 8.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Hombros
|
10 reps |
|  | |
|
Jefferson curl - Barbell
· Atrás
|
8 x 20.0 kg |
| | |
|
Jump down from box + rebound - Plyometric
· Terneros
|
5 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
7 reps |
| | |
|
Clamshell in sideplank
· Piernas
|
12 reps |
| | |
|
Clamshell in sideplank
· Piernas
|
12 reps |
| | |
|
KB around the world , kneeling
· Hombros
|
10 x 8.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Hombros
|
10 reps |
| | |
|
Jefferson curl - Barbell
· Atrás
|
8 x 20.0 kg |
| | |
|
Jump down from box + rebound - Plyometric
· Terneros
|
5 reps |
| | |
|
Back squat - Barbell
· Piernas
|
4 x 80.0 kg |
| | |
|
Squat with KB on one shoulder
· Piernas
|
7 x 12.0 kg |
| | |
|
Squat with KB on one shoulder
· Piernas
|
7 x 12.0 kg |
| | |
|
Back squat - Barbell
· Piernas
|
4 x 80.0 kg |
| | |
|
Squat with KB on one shoulder
· Piernas
|
7 x 12.0 kg |
| | |
|
Squat with KB on one shoulder
· Piernas
|
7 x 12.0 kg |
| | |
|
Back squat - Barbell
· Piernas
|
4 x 80.0 kg |
| | |
|
Squat with KB on one shoulder
· Piernas
|
7 x 12.0 kg |
| | |
|
Squat with KB on one shoulder
· Piernas
|
7 x 12.0 kg |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Pecho, Tríceps
|
4 x 40.0 kg |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Pecho, Tríceps
|
4 x 40.0 kg |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Pecho, Tríceps
|
4 x 40.0 kg |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Piernas
|
9 x 9.0 kg |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Piernas
|
9 x 9.0 kg |
| | |
|
Ring row, single arm
· Atrás, Bíceps
|
8 reps |
| | |
|
Ring row, single arm
· Atrás, Bíceps
|
8 reps |
| | |
|
Eagle row - Dumbbells
· Hombros
|
7 x 6.0 kg |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Piernas
|
9 x 9.0 kg |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Piernas
|
9 x 9.0 kg |
| | |
|
Ring row, single arm
· Atrás, Bíceps
|
8 reps |
| | |
|
Ring row, single arm
· Atrás, Bíceps
|
8 reps |
| | |
|
Eagle row - Dumbbells
· Hombros
|
7 x 6.0 kg |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
9 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
9 reps |
| | |
|
Hollow flutter kicks
· Abs
|
|
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
9 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
9 reps |
| | |
|
Hollow flutter kicks
· Abs
|
|
| | |
