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BarBoSS program
День 2
Set 1
10 rounds
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
20
Keabsahan
Windshield wipers
20
Keabsahan
Hanging knee raises
rest after the set: 120 s
Set 2
1 round
120
s
Wall sits
rest after the set: 120 s
Set 3
1 round
120
s
Wall sits
rest after the set: 120 s
Set 4
5 rounds
10
Keabsahan
Pistol Squat
rest after the set: 120 s
Set 5
5 rounds
10
Keabsahan
Bodyweight Lunges (each leg)
rest after the set: 120 s
Set 6
1 round
90
s
Plank
90
s
Side plank
90
s
Plank
90
s
Side plank
120
s
Plank
rest after the set: 120 s
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