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STREET LIFTING 1
Author:
Yahir Lino
SABADO
Začátek
Set 1
1 round
12
Platnost
x
100
kg
Barbell Squat
rest after the set: 180 sek
Set 2
1 round
12
Platnost
x
100
kg
Barbell Squat
rest after the set: 180 sek
Set 3
1 round
12
Platnost
x
100
kg
Barbell Squat
rest after the set: 180 sek
Set 4
1 round
10
Platnost
x
75
kg
Front Squat (Clean Grip)
rest: 20 sek
5
Platnost
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 sek
Set 5
1 round
10
Platnost
x
75
kg
Front Squat (Clean Grip)
rest: 20 sek
6
Platnost
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 sek
Set 6
1 round
10
Platnost
x
75
kg
Front Squat (Clean Grip)
rest: 20 sek
6
Platnost
x
5
kg
Floor Glute-Ham Raise
rest after the set: 180 sek
Set 7
1 round
10
Platnost
x
55
kg
Bulgarian split squats (each leg)
rest: 20 sek
8
Platnost
Floor Glute-Ham Raise
rest after the set: 180 sek
Set 8
1 round
10
Platnost
x
55
kg
Bulgarian split squats (each leg)
rest: 20 sek
8
Platnost
Floor Glute-Ham Raise
rest after the set: 180 sek
Set 9
1 round
8
Platnost
x
55
kg
Bulgarian split squats (each leg)
rest: 20 sek
8
Platnost
Floor Glute-Ham Raise
rest after the set: 180 sek
Set 10
1 round
15
Platnost
x
100
kg
Barbell Glute Bridge
rest: 20 sek
6
Platnost
Floor Glute-Ham Raise
rest: 20 sek
16
Platnost
x
38
kg
Hyperextensions
rest after the set: 180 sek
Set 11
1 round
15
Platnost
x
100
kg
Barbell Glute Bridge
rest: 20 sek
6
Platnost
Floor Glute-Ham Raise
rest: 20 sek
16
Platnost
x
38
kg
Hyperextensions
rest after the set: 180 sek
Set 12
1 round
15
Platnost
x
100
kg
Barbell Glute Bridge
rest: 20 sek
6
Platnost
Floor Glute-Ham Raise
rest: 20 sek
16
Platnost
x
38
kg
Hyperextensions
rest after the set: 180 sek
Set 13
1 round
60
sek
x
50
kg
Wall sits
rest: 20 sek
20+
Platnost
x
60
kg
Calf raises (each leg)
rest: 20 sek
22+
Platnost
x
48
kg
Barbell Seated Calf Raise
rest after the set: 180 sek
Set 14
1 round
60
sek
x
50
kg
Wall sits
rest: 20 sek
20+
Platnost
x
60
kg
Calf raises (each leg)
rest: 20 sek
22+
Platnost
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 sek
Set 15
1 round
60
sek
x
50
kg
Wall sits
rest: 20 sek
20+
Platnost
x
60
kg
Calf raises (each leg)
rest: 20 sek
22+
Platnost
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 sek
Set 16
1 round
15
Platnost
Leg raises on parallel bars
rest: 20 sek
12
Platnost
x
10
kg
Hanging knee raises
rest: 20 sek
60
sek
x
10
kg
Hold raised legs and body
rest after the set: 180 sek
Set 17
1 round
15
Platnost
Leg raises on parallel bars
rest: 20 sek
12
Platnost
x
10
kg
Hanging knee raises
rest: 20 sek
60
sek
x
10
kg
Hold raised legs and body
rest after the set: 180 sek
Set 18
1 round
15
Platnost
Leg raises on parallel bars
rest: 20 sek
12
Platnost
x
10
kg
Hanging knee raises
rest: 20 sek
60
sek
x
10
kg
Hold raised legs and body
rest after the set: 180 sek
Poslat