Deutschexpand_more

Jo 291

nach kirstydemariveles

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Zusammenfassung

  • event_availableJune 8th, 2023
  • schedule59 minutes
  • equalizer40 sets,  404 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec step forward step back each side / speed squats / elbow to knee with bounce / spotty dogs

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

Total: NaN lbs

3. 10 Glute bridge 6 sec holds / 10 plank 6 sec holds on knees

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. 1. Chest press

  • Set 1: 12 x 19.84 lbs
  • Set 2: 12 x 19.84 lbs

Total: 476.2 lbs

5. 1B. Chest fly

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

6. 2. Dumbell alternating row

  • Set 1: 16 x 15.43 lbs
  • Set 2: 16 x 15.43 lbs

Total: 493.84 lbs

7. 2B. Band seated row

  • Set 1: 12 x NaN lbs

Total: NaN lbs

8. 3. Squats half reps

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

Total: 370.38 lbs

9. 3B. Wall Squat with band

  • Set 1: 1 x NaN lbs

Total: NaN lbs

10. 4A. Right leg forward, big step back arms back forward then drive up through right leg

  • Set 1: 12 x 0 lbs

Total: 0 lbs

11. 4B. Weight forward on right leg, lift and lower left for 10

  • Set 1: 10 x 0 lbs

Total: 0 lbs

12. 4C. Bend and straighten right leg for 5 with left leg lifted

  • Set 1: 5 x 0 lbs

Total: 0 lbs

13. 4D. Reach up then hands into prayer and sumo squat for 5

  • Set 1: 1 x 0 lbs

Total: 0 lbs

14. 4E. On back, left leg lifted one legged glute bridge 2/2

  • Set 1: 12 x 0 lbs

Total: 0 lbs

15. 4F. Keep hips lifted, lift and lower left leg then 10 pulses

  • Set 1: 11 x 0 lbs

Total: 0 lbs

16. 4G. Left knee and left hand sown, leg outstretched, lift and lower touch on floor

  • Set 1: 12 x 0 lbs

Total: 0 lbs

17. 4H. Knee to elbow

  • Set 1: 8 x 0 lbs

Total: 0 lbs

18. 4I. Pulses for 8

  • Set 1: 8 x NaN lbs

Total: NaN lbs

19. 5. Other side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

20. 6. Shoulder press

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

21. 6B. Upright row

  • Set 1: 12 x 12.13 lbs

Total: 145.51 lbs

22. 6C. Mac raise

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

23. 7. Bicep curl band

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

Total: NaN lbs

24. 8. Tricep pullovers

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

Total: 370.38 lbs

25. Side lunges

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

Total: NaN lbs

26. Calf raises

  • Set 1: 20 x 11.02 lbs
  • Set 2: 20 x 11.02 lbs

Total: 440.92 lbs

27. 9. Side plank with reach under for 8/ hold for 8/ 8 leg lifts then 8 knee to elbow

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

Total: NaN lbs

28. 10. Crunches with alternate leg extension

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

Total: NaN lbs

29. 30 sec ball slams / 30 sec squats

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

Total: NaN lbs