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Deutschexpand_more

Jo 297

nach kirstydemariveles

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Zusammenfassung

  • event_availableJuly 11th, 2023
  • schedule1 h
  • equalizer30 sets,  289 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 3 pulse squat jump in and out / high knees / shadow boxing / lunge forwards and back

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

Total: 0 lbs

3. 1A. Chest press

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

Total: 476.2 lbs

4. 1B. Chest fly

  • Set 1: 12 x 8.82 lbs

Total: 105.82 lbs

5. 2A. Wall sit with band

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

Total: NaN lbs

6. 4. Backward step then step in (10 each side) then bend back knee for 8 pulses

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

Total: NaN lbs

7. Hinge over, place fingertips on floor and 12 pulses

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

Total: NaN lbs

8. 2B. J lo with rotation- 8 each side

  • Set 1: 8 x NaN lbs
  • Set 2: 8 x NaN lbs

Total: NaN lbs

9. 3A. Dumbell two armed rows

  • Set 1: 10 x 15.43 lbs
  • Set 2: 10 x 15.43 lbs

Total: 308.65 lbs

10. 3B. Band straight armed pulldown

  • Set 1: 12 x NaN lbs

Total: NaN lbs

11. 5A. Bicep curl band

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

Total: NaN lbs

12. 5B. Standing tricep kickbacks - 12 then 8 pulses

  • Set 1: 12 x 4.41 lbs
  • Set 2: 12 x 4.41 lbs

Total: 105.82 lbs

13. 5C. Lat raise with rotation and overhead press

  • Set 1: 10 x 4.41 lbs
  • Set 2: 10 x 4.41 lbs

Total: 88.18 lbs

14. Calf raises

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

Total: 440.92 lbs

15. 6A. Side plank with top leg abduction

  • Set 1: 8 x NaN lbs

Total: NaN lbs

16. 6B. Deadbug legs only

  • Set 1: 16 x NaN lbs

Total: NaN lbs

17. 6C. C curve with dumbell lift

  • Set 1: 10 x 2.2 lbs

Total: 22.05 lbs

18. Full plank 30 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs

19. Ball slams 90 secs

  • Set 1: 1 x NaN lbs

Total: NaN lbs