ПрессНоги-Суббота

Latihan

ПрессНоги-Суббота

Difficulty:

hard

Pace:

intense

Author: Pavel Shutko

Rumah

Set 1

3 rounds

20

Keabsahan

Bodyweight Lunges (each leg)

rest: 30 s

35

Keabsahan

Squats

rest: 30 s

20

Keabsahan

Bulgarian split squats (each leg)

rest: 30 s

15

Keabsahan

Pistol Squat

rest: 30 s

25

Keabsahan

Jump squats

rest: 30 s

30

Keabsahan

Calf raises (each leg)

rest: 180 s

Set 2

1 round

60

s

Standing Gastrocnemius Calf Stretch

rest after the set: 180 s

Set 3

5 rounds

20

Keabsahan

Hanging knee raises

rest: 30 s, after the set 180 s

Set 4

3 rounds

30

Keabsahan

Side plank hip raises

rest: 30 s, after the set 180 s

Set 5

1 round

60+

s

Plank

rest after the set: 180 s

Set 6

1 round

60

s

Overhead Stretch

rest after the set: 180 s