Deutschexpand_more

Jo 341

nach kirstydemariveles

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Zusammenfassung

  • event_availableMarch 7th, 2024
  • schedule60 minutes
  • equalizer28 sets,  265 reps
  • fitness_centerNaN lbs

1. Dynamic warm up

  • Set 1: 1 x 0 lbs

Total: 0 lbs

2. 30 sec 2 knees to elbow to T roll / dynamic knee to elbow / arm walkouts / rope climbers

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

Total: NaN lbs

3. 10 bird dog / 10 glute bridge

  • Set 1: 10 x NaN lbs

Total: NaN lbs

4. 1. Single arm chest press

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

Total: 370.38 lbs

5. 1B. Chest flies

  • Set 1: 12 x 6.61 lbs

Total: 79.37 lbs

6. 2. Squat to lunge sequence

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

Total: 0 lbs

7. 2B. Wall sit with band

  • Set 1: 1 x NaN lbs

Total: NaN lbs

8. 3. Alternating bent over row

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

Total: 493.84 lbs

9. 2B. Single arm band row

  • Set 1: 10 x NaN lbs

Total: NaN lbs

10. 3. glute bridge with band

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

Total: NaN lbs

11. 3B. Band walk

  • Set 1: 20 x NaN lbs

Total: NaN lbs

12. Arm section

  • Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

13. Stand tall then lateral raises 4 slow / 12 fast

  • Set 1: 1 x 5.51 lbs

Total: 5.51 lbs

14. Squat and bicep curl circle arms up as you rise down for 2 and up for 2

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

15. 5B. Single leg calf raises

  • Set 1: 12 x 12.13 lbs
  • Set 2: 12 x 12.13 lbs

Total: 291.01 lbs

16. 6. Inner thigh leg lifts

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

Total: NaN lbs

17. 7. Pallof press

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

Total: NaN lbs

18. 7B. Alternate leg lifts and lowers, shpulder blades off mat

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

Total: NaN lbs

19. 1-10 Ball slams / squats

  • Set 1: 1 x NaN lbs

Total: NaN lbs