Deutschexpand_more

Alessia 349

nach kirstydemariveles

Einstellungen

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Zusammenfassung

  • event_availableFebruary 10th, 2025
  • schedule2 h
  • equalizer40 sets,  446 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

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

Total: 0 lbs

3. Upper body circuit

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

Total: NaN lbs

4. Dumbell Chest press half reps

  • Set 1: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

5. Single arm dumbbell row

  • Set 1: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

6. Dumbell upright row 10 / overhead press 8/ with legs 8

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

7. Tricep skull crushers 12 / dips 12

  • Set 1: 12 x 15.43 lbs
  • Set 2: 12 x 15.43 lbs

Total: 370.38 lbs

8. Bicep curls alternating hammer curls

  • Set 1: 16 x 12.13 lbs
  • Set 2: 16 x 12.13 lbs

Total: 388.01 lbs

9. Glute circuit

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

Total: NaN lbs

10. A. Frog pump

  • Set 1: 25 x 15.43 lbs
  • Set 2: 25 x 15.43 lbs

Total: 771.62 lbs

11. B. Knee banded squat

  • Set 1: 20 x NaN lbs
  • Set 2: 20 x NaN lbs

Total: NaN lbs

12. C. Knee banded fire hydrant

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

Total: NaN lbs

13. D. Knee banded single leg hip thrust

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

Total: NaN lbs

14. E. Banded hip hinge abduction (2-3 sec pause)

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

Total: NaN lbs

15. F. Band walk

  • Set 1: 20 x NaN lbs
  • Set 2: 20 x NaN lbs

Total: NaN lbs

16. G. Donkey kicks and pulses with band

  • Set 1: 20 x NaN lbs
  • Set 2: 20 x NaN lbs

Total: NaN lbs

17. 30 sec plank shoulder taps

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

Total: 0 lbs

18. 30 sec 3 pulse crunch legs in then shoot out arms and legs

  • Set 1: 12 x 0 lbs
  • Set 2: 12 x 0 lbs

Total: 0 lbs

19. Bicycle crunches

  • Set 1: 20 x NaN lbs
  • Set 2: 20 x NaN lbs

Total: NaN lbs

20. Ball slams

  • Set 1: 1 x NaN lbs
  • Set 2: 1 x NaN lbs
  • Set 3: 1 x NaN lbs

Total: NaN lbs