Fleur 13

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

March 16th, 2017
60 minutes
39 sets, 404 reps
1735.04 lbs

1. Dynamic stretches

Set 1: 0 x 0 lbs

Total: 0 lbs

2. Warm up bike 5 mins

Set 1: 0 x 0 lbs

Total: 0 lbs

3. Plank knees down hold for 6

Set 1: 10 x 0 lbs

Total: 0 lbs

4. Glute bridge hold for 6

Set 1: 10 x 0 lbs

Total: 0 lbs

5. 1A. Dumbell chest press 6 regular / 6 2/1/2

Set 1: 18 x 15.43 lbs
Set 2: 18 x 15.43 lbs
Set 3: 0 x 0 lbs

Total: 555.56 lbs

6. 1B. Goblet squats 6 singles / 6 2/2 / 6 3/1

Set 1: 18 x 0 lbs
Set 2: 18 x 0 lbs

Total: 0 lbs

7. 2A. TRX row

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

Total: 0 lbs

8. 2B. Bulgarian split squat

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

9. 3A. One armed shoulder press

Set 1: 10 x 8.82 lbs
Set 2: 0 x 0 lbs

Total: 88.18 lbs

10. 3B. Front raise

Set 1: 10 x 5.51 lbs

Total: 55.12 lbs

11. 5A. Band bicep curl

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

12. 5B. Tricep skull crushers

Set 1: 10 x 12.13 lbs
Set 2: 10 x 12.13 lbs

Total: 242.51 lbs

13. 6A. C crunch

Set 1: 10 x 8.82 lbs
Set 2: 10 x 8.82 lbs

Total: 176.37 lbs

14. 6B. Plank feet out 3 each side 30 sec

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

Total: 0 lbs

15. Glute circuit

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

Total: 0 lbs

16. X band walk

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

Total: 0 lbs

17. Feet elevated frog pump

Set 1: 25 x 0 lbs
Set 2: 25 x 0 lbs

Total: 0 lbs

18. Knee banded fire hydrant

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

Total: 0 lbs

19. Deep reverse lunge

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

20. Knee banded single leg hip thrust

Set 1: 10 x 0 lbs
Set 2: 10 x 0 lbs

Total: 0 lbs

21. Bottom half goblet squat pulses

Set 1: 20 x 15.43 lbs
Set 2: 20 x 15.43 lbs

Total: 617.29 lbs

22. Band hip hinge abduction (2-3 sec pause)

Set 1: 10 x 0 lbs

Total: 0 lbs

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