Deutschexpand_more

Jo 327

nach kirstydemariveles

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Zusammenfassung

  • event_availableJanuary 11th, 2024
  • schedule15 h
  • equalizer30 sets,  267 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x NaN lbs

Total: NaN lbs

2. 30 sec 3 pulse squat / tap forward tap back / side to side touchdowns / elbow to knee with squats

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

Total: NaN lbs

3. 1. Band Chest press

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

Total: NaN lbs

4. 1B. 10 elevated press ups

  • Set 1: 10 x NaN lbs

Total: NaN lbs

5. 2. Band compound row

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

Total: NaN lbs

6. 2B. Band seated row

  • Set 1: 16 x NaN lbs

Total: NaN lbs

7. 3. Band squat with dumbell

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 11.02 lbs

Total: 264.55 lbs

8. 3B. Step ups 60 sec

  • Set 1: 1 x 11.02 lbs

Total: 11.02 lbs

9. 4. Bicep curl band

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

Total: NaN lbs

10. 5. Tricep dips floor

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

Total: NaN lbs

11. 6B. Lat raise

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

Total: 132.28 lbs

12. 4A. Right leg forward, big step back arms back forward then drive up through right leg

  • Set 1: 10 x NaN lbs

Total: NaN lbs

13. 4B. Weight forward on right leg, lift and lower left for 10

  • Set 1: 10 x NaN lbs

Total: NaN lbs

14. 4C. Bend and straighten right leg for 5 with left leg lifted

  • Set 1: 5 x NaN lbs

Total: NaN lbs

15. 4D. Reach up then hands into prayer and sumo squat for 5

  • Set 1: 1 x NaN lbs

Total: NaN lbs

16. 4E. On back, left leg lifted one legged glute bridge 2/2

  • Set 1: 12 x 0 lbs

Total: 0 lbs

17. 4F. Keep hips lifted, lift and lower left leg then 10 pulses

  • Set 1: 11 x NaN lbs

Total: NaN lbs

18. 4G. Left knee and left hand down, leg outstretched, lift and lower touch on floor

  • Set 1: 12 x 0 lbs

Total: 0 lbs

19. 4H. Knee to elbow

  • Set 1: 10 x NaN lbs

Total: NaN lbs

20. 4I. Pulses for 8

  • Set 1: 8 x NaN lbs

Total: NaN lbs

21. 7A. Scissors 30 sec

  • Set 1: 12 x NaN lbs

Total: NaN lbs

22. 7b. Side plank 30 sec each side

  • Set 1: 1 x NaN lbs

Total: NaN lbs

23. 7C. Plank 30 sec

  • Set 1: 1 x NaN lbs

Total: NaN lbs