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Alessia 11

nach kirstydemariveles

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Zusammenfassung

  • event_availableAugust 21st, 2017
  • schedule1 h
  • equalizer36 sets,  52 reps
  • fitness_center0 lbs

1. Dynamic stretches

  • Set 1: 0 x 0 lbs

Total: 0 lbs

2. Warm up - speed ladder

  • Set 1: 0 x 0 lbs

Total: 0 lbs

3. Cat cow

  • Set 1: 10 x 0 lbs

Total: 0 lbs

4. Donkey kicks

  • Set 1: 10 x 0 lbs

Total: 0 lbs

5. Tempo training circuit 40 sec

  • Set 1: 0 x 0 lbs

Total: 0 lbs

6. Round 1 - eccentric (slow lower)

  • Set 1: 0 x 0 lbs

Total: 0 lbs

7. Round 2 - Isometric (pause at midpoint for count of 3)

  • Set 1: 0 x 0 lbs

Total: 0 lbs

8. Round 3 - concentric (slow lift)

  • Set 1: 0 x 0 lbs

Total: 0 lbs

9. Round 4 - continuous (no pause)

  • Set 1: 0 x 0 lbs

Total: 0 lbs

10. Round 5 - max isometric (hold as long as poss)

  • Set 1: 0 x 0 lbs

Total: 0 lbs

11. Hip thrust on bench 30 sec each leg

  • Set 1: 0 x 0 lbs

Total: 0 lbs

12. Goblet squat with kettlebell

  • Set 1: 0 x 3.63 lbs
  • Set 2: 0 x 3.63 lbs
  • Set 3: 0 x 3.63 lbs
  • Set 4: 0 x 3.63 lbs
  • Set 5: 0 x 3.63 lbs

Total: 0 lbs

13. Chest press

  • Set 1: 0 x 3.18 lbs
  • Set 2: 0 x 3.18 lbs
  • Set 3: 0 x 3.18 lbs
  • Set 4: 0 x 3.18 lbs
  • Set 5: 0 x 3.18 lbs

Total: 0 lbs

14. Dumbell bent over row

  • Set 1: 0 x 3.18 lbs
  • Set 2: 0 x 3.18 lbs
  • Set 3: 0 x 3.18 lbs
  • Set 4: 0 x 3.18 lbs
  • Set 5: 0 x 3.18 lbs

Total: 0 lbs

15. Static lunge 30 sec per leg

  • Set 1: 0 x 2.49 lbs
  • Set 2: 0 x 2.49 lbs
  • Set 3: 0 x 2.49 lbs
  • Set 4: 0 x 2.49 lbs
  • Set 5: 0 x 2.49 lbs

Total: 0 lbs

16. Isolation exercises

  • Set 1: 0 x 0 lbs
  • Set 2: 0 x 0 lbs

Total: 0 lbs

17. Single leg extensions

  • Set 1: 16 x 0 lbs
  • Set 2: 16 x 0 lbs

Total: 0 lbs

18. Plank 40 sec

  • Set 1: 0 x 0 lbs

Total: 0 lbs