Deutschexpand_more

Alessia 339

nach kirstydemariveles

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Zusammenfassung

  • event_availableDecember 4th, 2024
  • schedule1 h
  • equalizer38 sets,  289 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 2 knees to elbow to T roll / dynamic knee to elbow / arm walkouts / rope climbers/ forward stepping lunges

  • Set 1: 1 x NaN lbs
  • Set 2: 1 x NaN lbs

Total: NaN lbs

3. 1A. Chest press

  • Set 1: 12 x 3.63 lbs
  • Set 2: 12 x 3.63 lbs

Total: 87.09 lbs

4. 1B. Narrow squat to wide squat 40 sec

  • Set 1: 1 x 3.18 lbs
  • Set 2: 1 x 3.18 lbs

Total: 6.35 lbs

5. 2A. Two armed dumbbell bent over row

  • Set 1: 10 x 3.18 lbs
  • Set 2: 10 x 3.18 lbs

Total: 63.5 lbs

6. 2B. Static lunges front foot on step, knee to floor

  • Set 1: 24 x NaN lbs
  • Set 2: 24 x NaN lbs

Total: NaN lbs

7. 3A. One legged hip thrust on step

  • Set 1: 12 x NaN lbs
  • Set 2: 12 x NaN lbs

Total: NaN lbs

8. 3B. Banded Glute bridge with abduction

  • Set 1: 20 x NaN lbs

Total: NaN lbs

9. Dynamic pilates

  • Set 1: 1 x NaN lbs

Total: NaN lbs

10. Arm walkouts into plank then side plank each side

  • Set 1: 5 x 0 lbs

Total: 0 lbs

11. Last arm walkout do 3 thread the needles each side

  • Set 1: 3 x 0 lbs

Total: 0 lbs

12. Forearms down on mat heels together plank 10 sec

  • Set 1: 1 x 0 lbs

Total: 0 lbs

13. Childs pose

  • Set 1: 1 x NaN lbs

Total: NaN lbs

14. C curve - inhale roll down exhale roll up arms extended

  • Set 1: 5 x 0.45 lbs

Total: 2.27 lbs

15. Hold down in c curve inhale pull right arm back then left

  • Set 1: 5 x 0.45 lbs

Total: 2.27 lbs

16. Hold c curve arms in front palms to sky pulse up an inch and down an inch

  • Set 1: 6 x 0.45 lbs

Total: 2.72 lbs

17. Into tabletop then Chop down each side

  • Set 1: 12 x 0.45 lbs

Total: 5.44 lbs

18. Hold shoulder blades off mat then scissor legs

  • Set 1: 12 x 0.45 lbs

Total: 5.44 lbs

19. Legs straight up and lift shoulder blades and pulse towards toes

  • Set 1: 12 x 0.45 lbs

Total: 5.44 lbs

20. Glute bridge for 4

  • Set 1: 4 x NaN lbs

Total: NaN lbs

21. Lift left leg into singie leg glute bridge 2/2

  • Set 1: 12 x NaN lbs

Total: NaN lbs

22. Pulses at top for 12

  • Set 1: 12 x NaN lbs

Total: NaN lbs

23. Into downward dog lift right leg up then bring forward knee to nose

  • Set 1: 4 x NaN lbs

Total: NaN lbs

24. Step right foot through in between hands and grab dumbells

  • Set 1: 1 x 0.45 lbs

Total: 0.45 lbs

25. Chest forward into long lunge

  • Set 1: 10 x 0.45 lbs

Total: 4.54 lbs

26. Shift weight forward, dumbelld to heart centre lift right heel

  • Set 1: 5 x NaN lbs

Total: NaN lbs

27. Dumbells down step back into plank right foot in front of left drop down to right in teaser

  • Set 1: 10 x NaN lbs

Total: NaN lbs

28. Tabletop grab dumbells and chop down to RHS only then 8 pulses

  • Set 1: 12 x 0.45 lbs

Total: 5.44 lbs

29. Repeat from glute bridge on the other side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

30. After chopdown into high plank 10 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

31. Slow mountain climbers

  • Set 1: 12 x NaN lbs

Total: NaN lbs

32. Down to forearm plank heels together for 10

  • Set 1: 1 x NaN lbs

Total: NaN lbs