Oturum açın
Giriş
library_books
Feed
people
People
dumbbell
Antrenman
date_range
Program
insert_chart
Deşarjlar
medal
Başarılar
format_list_bulleted
Exercises
trending_up
Rating
Antrenman
ПрессНоги-Суббота
Difficulty:
hard
Pace:
intense
Author:
Pavel Shutko
Başlangıç
Set 1
3 rounds
20
Tekrar
Bodyweight Lunges (each leg)
rest: 30 s
35
Tekrar
Squats
rest: 30 s
20
Tekrar
Bulgarian split squats (each leg)
rest: 30 s
15
Tekrar
Pistol Squat
rest: 30 s
25
Tekrar
Jump squats
rest: 30 s
30
Tekrar
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
Tekrar
Hanging knee raises
rest: 30 s, after the set 180 s
Set 4
3 rounds
30
Tekrar
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
Göndermek