Deutschexpand_more

Jo 277

nach kirstydemariveles

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Zusammenfassung

  • event_availableApril 19th, 2023
  • schedule60 minutes
  • equalizer26 sets,  265 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • 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 NaN lbs
  • Set 2: 1 x NaN lbs

Total: NaN lbs

3. 10 bird dog / 10 glute bridge

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. 1. Single arm chest press

  • Set 1: 12 x 17.64 lbs
  • Set 2: 12 x 17.64 lbs

Total: 423.29 lbs

5. 1B. Chest flies

  • Set 1: 16 x 8.82 lbs

Total: 141.1 lbs

6. 2. Squat to lunge sequence

  • Set 1: 1 x NaN lbs

Total: NaN lbs

7. 2B. Wall sit with band

  • Set 1: 1 x NaN lbs

Total: NaN lbs

8. 3. Band lat pulldown

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

Total: NaN lbs

9. 2B. Single arm band row

  • Set 1: 12 x NaN lbs

Total: NaN lbs

10. 3. Single leg glute bridge

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

Total: NaN lbs

11. 3B. Band walk

  • Set 1: 20 x NaN lbs

Total: NaN lbs

12. Arm section

  • Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

13. Stand tall then lateral raises 4 slow / 12 fast

  • Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

14. Squat and bicep curl circle arms up as you rise down for 2 and up for 2

  • Set 1: 12 x 2.2 lbs

Total: 26.46 lbs

15. 5B. Single leg calf raises

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

Total: NaN lbs

16. 6. Inner thigh ring

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

Total: NaN lbs

17. 7. Pallof press

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

Total: 0 lbs

18. 7B. Alternate leg lifts and lowers

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

Total: NaN lbs