LETS GO!!!!

Classified in Physical Education

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WARM UP: (just what u gonna do)

 - cardio 5 min.
- Scapula push up (10) no doblar codo
 - Scapula dip (10) colgado, no codo.
 - Scapula dominada (10)colgado, no codo
 - Scapula Foam roll (20-30sec)
 - Armpit Foam roll (10 each)
 - Rotator cuff (30s)
 - Chest + hombro stretch (30s) chest down, waist up.
 - Hombro dislocado (30s) palo alante y atras depie.
 - Back foam roll (30s) abrazado.
 - side leans o Jesucristo (10) palo, depie, arms wide.
 - Vasto externo Foam Roll (15s each)
 - Aductores Foam Roll (15s each)
 - Rollovers + knee circles (10) opcional
 - Escalador y frog (10) opcional
 - Hip flexor (10s each) + squat fondo (max. Obj 5min).
 - 10-20 push-ups (Upper)
 - 4-10 pull-ups. (upper)
 - 10-30 squats (lower)
 - 10-30 lunges (lower)

UPPER
 - 3-5 sets of 4-12 regular pull ups
 - 3-5 sets of 4-12 reps regular chin-ups
 - 1 max out set of regular pull ups.

 - 3-5 sets of 10-24 reps regular push-ups
 - 3-5 sets of 6-12 regular dips
 - 3-5 sets of 6-12 straight bar dips
 - 3-5 sets of 4-12 diamond push ups
 - 1 max push up
 - crunch 3x15
 - inverted crunch 3x15
 - hanging knee up 3x15

LOWER

- 3 sets of 6-12 supported pistol squats
- 3 monstersets (no rest)
- 3 sets of wall sit 15-30 sec
- 3 max sets of calf raises.
 - crunch 3x15
 - inverted crunch 3x15
 - hanging knee up 3x15







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