Deutschexpand_more

Jo 377

nach kirstydemariveles

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Zusammenfassung

  • event_availableNovember 28th, 2024
  • schedule1 h
  • equalizer34 sets,  406 reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: 1 x NaN lbs

Total: NaN lbs

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

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

Total: 0 lbs

3. 10 bird dog / 12 glute bridge

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

Total: NaN lbs

4. 1A. Alternating dumbell chest press

  • Set 1: 16 x 17.64 lbs
  • Set 2: 16 x 17.64 lbs

Total: 564.38 lbs

5. 1B. 10 elevated press ups

  • Set 1: 10 x NaN lbs

Total: NaN lbs

6. 2. Squat and pulse 30 sec with band

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

Total: 0 lbs

7. 2B. Squat to Backward stepping lunges

  • Set 1: 12 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. 3B. Standing fly

  • Set 1: 12 x 5.51 lbs

Total: 66.14 lbs

10. 4. Diamond glute bridge with adduction

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

Total: NaN lbs

11. 4B. Band walk 40 steps

  • Set 1: 40 x NaN lbs
  • Set 2: 40 x NaN lbs

Total: NaN lbs

12. 4C. Side lying leg raise

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

Total: NaN lbs

13. Glute bridge with band 12 then half reps to failure

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

Total: NaN lbs

14. 5. Lying tricep pullovers

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

Total: 370.38 lbs

15. 5B. Tricep dips on floor

  • Set 1: 12 x NaN lbs

Total: NaN lbs

16. 6. Bicep curls

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

Total: 264.55 lbs

17. 7A. C crunches

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

Total: 264.55 lbs

18. 7B. Slow mountain climbers

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

Total: NaN lbs

19. 7C. Cross crawl legs 45 degrees 30 sec

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

Total: NaN lbs

20. 1-10 Ball slams / burpees

  • Set 1: 1 x NaN lbs

Total: NaN lbs