Školení
ПрессНоги-Суббота
Difficulty: hard
Pace: intense
Author: Pavel Shutko
Začátek
Set 1
3 rounds
20
Platnost
Bodyweight Lunges (each leg)
rest: 30 sek
35
Platnost
Squats
rest: 30 sek
20
Platnost
Bulgarian split squats (each leg)
rest: 30 sek
15
Platnost
Pistol Squat
rest: 30 sek
25
Platnost
Jump squats
rest: 30 sek
30
Platnost
Calf raises (each leg)
rest: 180 sek
Set 2
1 round
60
sek
Standing Gastrocnemius Calf Stretch
rest after the set: 180 sek
Set 3
5 rounds
20
Platnost
Hanging knee raises
rest: 30 sek, after the set 180 sek
Set 4
3 rounds
30
Platnost
Side plank hip raises
rest: 30 sek, after the set 180 sek
Set 5
1 round
60+
sek
Plank
rest after the set: 180 sek
Set 6
1 round
60
sek
Overhead Stretch
rest after the set: 180 sek
Poslat