Đào tạo
ПрессНоги-Суббота
Difficulty: hard
Pace: intense
Author: Pavel Shutko
Bắt đầu
Set 1
3 rounds
20
Hiệu lực
Bodyweight Lunges (each leg)
rest: 30 s
35
Hiệu lực
Squats
rest: 30 s
20
Hiệu lực
Bulgarian split squats (each leg)
rest: 30 s
15
Hiệu lực
Pistol Squat
rest: 30 s
25
Hiệu lực
Jump squats
rest: 30 s
30
Hiệu lực
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
Hiệu lực
Hanging knee raises
rest: 30 s, after the set 180 s
Set 4
3 rounds
30
Hiệu lực
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
Gửi