Ricia

nach kirstydemariveles

Einstellungen

lbskgs

Zusammenfassung

June 27th, 2017
60 minutes
48 sets, 52 reps
0 lbs

1. Dynamic stretches

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2. Yoga plex

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3. Cat cow

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4. Donkey kicks

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5. Tempo training circuit 40 sec

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6. Round 1 - eccentric (slow lower)

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

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8. Round 3 - concentric (slow lift)

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9. Round 4 - continuous (no pause)

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

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11. Hip thrust feet on bench 30 sec each leg

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12. Goblet squat with kettlebell

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13. Chest press

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14. Band lat pulldown

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15. Static lunge 30 sec per leg

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16. Isolation exercises

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17. Tricep press ups chest to floor

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18. Bird dog 10 each side

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19. Plank 45 secs

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