Englishexpand_more

Jo 329

by kirstydemariveles

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Summary

  • event_availableJanuary 26th, 2024
  • schedule13 h
  • equalizer36 sets,  430 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 NaN lbs
  • Set 2: 1 x NaN lbs

Total: NaN 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 3.18 lbs
  • Set 2: 12 x 3.18 lbs

Total: 76.2 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 1.81 lbs
  • Set 2: 16 x 1.81 lbs

Total: 58.06 lbs

7. Mac raise

  • Set 1: 10 x 0.91 lbs
  • Set 2: 10 x 0.91 lbs

Total: 18.14 lbs

8. Tricep skull crushers

  • Set 1: 12 x 3.18 lbs
  • Set 2: 12 x 3.18 lbs

Total: 76.2 lbs

9. Bicep curls alternating hammer curls

  • Set 1: 16 x 2.27 lbs
  • Set 2: 16 x 2.27 lbs

Total: 72.57 lbs

10. Paloff press

  • Set 1: 12 x NaN 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

Total: NaN lbs

13. A. Frog pump

  • Set 1: 25 x 3.18 lbs
  • Set 2: 25 x 3.18 lbs

Total: 158.76 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. Donkey kicks and pulses

  • Set 1: 20 x 3.18 lbs
  • Set 2: 20 x 3.18 lbs

Total: 127.01 lbs