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Karen 11

nach kirstydemariveles

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Zusammenfassung

  • event_availableNovember 8th, 2017
  • schedule11 h
  • equalizer36 sets,  NaN reps
  • fitness_centerNaN lbs

1. Dynamic stretches

  • Set 1: null x 0 lbs

Total: NaN lbs

2. Warm up

  • Set 1: null x 0 lbs

Total: NaN lbs

3. Cat cow

  • Set 1: 10 x 0 lbs

Total: 0 lbs

4. Donkey kicks

  • Set 1: 10 x 0 lbs

Total: 0 lbs

5. Tempo training circuit 40 sec

  • Set 1: null x 0 lbs

Total: NaN lbs

6. Round 1 - eccentric (slow lower)

  • Set 1: null x 0 lbs

Total: NaN lbs

7. Round 2 - Isometric (pause at midpoint for count of 3)

  • Set 1: null x 0 lbs

Total: NaN lbs

8. Round 3 - concentric (slow lift)

  • Set 1: null x 0 lbs

Total: NaN lbs

9. Round 4 - continuous (no pause)

  • Set 1: null x 0 lbs

Total: NaN lbs

10. Round 5 - max isometric (hold as long as poss)

  • Set 1: null x 0 lbs

Total: NaN lbs

11. Hip thrust on bench feet on bench

  • Set 1: null x 0 lbs

Total: NaN lbs

12. Goblet squat with kettlebell

  • Set 1: null x 17.64 lbs
  • Set 2: null x 17.64 lbs
  • Set 3: null x 17.64 lbs
  • Set 4: null x 17.64 lbs
  • Set 5: null x 17.64 lbs

Total: NaN lbs

13. Chest press

  • Set 1: null x 17.64 lbs
  • Set 2: null x 17.64 lbs
  • Set 3: null x 17.64 lbs
  • Set 4: null x 17.64 lbs
  • Set 5: null x 17.64 lbs

Total: NaN lbs

14. Dumbell bent over row

  • Set 1: null x 15.43 lbs
  • Set 2: null x 15.43 lbs
  • Set 3: null x 15.43 lbs
  • Set 4: null x 15.43 lbs
  • Set 5: null x 15.43 lbs

Total: NaN lbs

15. Static lunge 30 sec per leg

  • Set 1: null x 12.13 lbs
  • Set 2: null x 12.13 lbs
  • Set 3: null x 12.13 lbs
  • Set 4: null x 12.13 lbs
  • Set 5: null x 12.13 lbs

Total: NaN lbs

16. Isolation exercises

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

Total: NaN lbs

17. Single leg extensions

  • Set 1: 16 x 0 lbs

Total: 0 lbs

18. Plank 40 sec

  • Set 1: null x 0 lbs

Total: NaN lbs

19. Russian twists

  • Set 1: 16 x 0 lbs

Total: 0 lbs