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Deutschexpand_more

Jo 312

nach kirstydemariveles

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Zusammenfassung

  • event_availableOctober 3rd, 2023
  • schedule1 h
  • equalizer37 sets,  435 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec arm walkout / shadow boxing / squat / t rolls

  • 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. 1A. Chest press - 12 regular / 6 tiny halfway pulses

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

Total: 370.38 lbs

5. Band seated row

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

Total: NaN lbs

6. Dumbell uppercuts

  • Set 1: 16 x 8.82 lbs
  • Set 2: 16 x 8.82 lbs

Total: 282.19 lbs

7. Mac raise

  • Set 1: 12 x 5.51 lbs
  • Set 2: 12 x 5.51 lbs

Total: 132.28 lbs

8. 2 arm tricep kickbacks then pulses

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

Total: 105.82 lbs

9. Bicep curls alternating hammer curls

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

Total: 388.01 lbs

10. Paloff press

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

Total: NaN lbs

11. Plank

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

Total: NaN lbs

12. Glute circuit

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

Total: NaN lbs

13. A. Frog pump

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

Total: 771.62 lbs

14. B. Knee banded squat

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

Total: NaN lbs

15. C. Knee banded fire hydrant

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

Total: NaN lbs

16. D. Knee banded single leg hip thrust

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

Total: NaN lbs

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

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

Total: NaN lbs

18. F. Band walk

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

Total: NaN lbs

19. G. Bottom half goblet squat pulses

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

Total: 617.29 lbs