Performed strength exercises in this workout.
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Mobility - A-frame
·
|
 4 reps |
| |  |
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Mobility - Thoracic rotation with knee against foamroll & wall
·
|
4 reps |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
4 reps |
| | |
|
Scapular pushups
· Hombros
|
5 reps |
| | |
|
Scapular pullups
· Hombros
|
5 reps |
| | |
|
External rotation with resistance band, arms up
· Hombros
|
5 reps |
|  | |
|
Mobility - A-frame
·
|
4 reps |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
4 reps |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
4 reps |
| | |
|
Scapular pushups
· Hombros
|
5 reps |
| | |
|
Scapular pullups
· Hombros
|
5 reps |
| | |
|
External rotation with resistance band, arms up
· Hombros
|
5 reps |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
5 reps |
| | |
|
Seal row on inclined bench - Dumbbells
· Hombros
|
8 reps |
| | |
|
Flyes/Lateral raises - dumbbells
· Hombros
|
10 reps |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
5 reps |
| | |
|
Seal row on inclined bench - Dumbbells
· Hombros
|
8 reps |
| | |
|
Flyes/Lateral raises - dumbbells
· Hombros
|
10 reps |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
5 reps |
| | |
|
Seal row on inclined bench - Dumbbells
· Hombros
|
8 reps |
| | |
|
Flyes/Lateral raises - dumbbells
· Hombros
|
10 reps |
| | |
|
Strict press - Barbell
· Hombros
|
4 x 25.0 kg |
| | |
|
Push press - Barbell
· Hombros
|
4 reps |
| | |
|
Lat pulldown, kneeling
· Espalda
|
10 x 35.0 kg |
| | |
|
Strict press - Barbell
· Hombros
|
4 reps |
| | |
|
Push press - Barbell
· Hombros
|
4 reps |
| | |
|
Lat pulldown, kneeling
· Espalda
|
8 reps |
| | |
|
Strict press - Barbell
· Hombros
|
4 reps |
| | |
|
Push press - Barbell
· Hombros
|
4 reps |
| | |
|
Lat pulldown, kneeling
· Espalda
|
8 reps |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
10 reps |
| | |
|
Pallof press and step out - Cable
· Abs
|
5 reps |
| | |
|
Pallof press and step out - Cable
· Abs
|
5 reps |
| | |
|
Tuck ups
· Abs
|
8 reps |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
10 x 12.0 kg |
| | |
|
Pallof press and step out - Cable
· Abs
|
5 reps |
| | |
|
Pallof press and step out - Cable
· Abs
|
5 reps |
| | |
|
Tuck ups
· Abs
|
6 reps |
| | |
|
Skull crusher - Dumbbell
· Triceps
|
10 x 12.0 kg |
| | |
|
Pallof press and step out - Cable
· Abs
|
5 reps |
| | |
|
Pallof press and step out - Cable
· Abs
|
5 reps |
| | |
|
Tuck ups
· Abs
|
6 reps |
| | |
