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Lower Body:
Leg Extensions 3 x 10
Single Leg Barbell Squat on Bench 3 x 10 each side
Walking Barbell Lunges 3 x 10 each leg (20 total)
Leg Press, Narrow Stance 3 x 10
Soft Knee (slight bend) Deadlifts 3 x 10
Sumo Barbell Squats 3 x 10
Seated Hamstring Leg Curl 3 x 10
Standing Calf Raise 3 x 10
Seated Calf Raise 3 x 10
Full Body Circuit: perform each exercise consecutively and then repeat
Squat/wide Stance to Dumbbell Shoulder Press x 15
Dumbbell Lateral Raise with Alternating Lunge x 20 (10 each leg)
Stiff Legged Deadlift with Barbell Row x 15
Glute Floor Bridge with Dumbbell Chest Press x 15
Bench Dips, super-set with Bench Crunches x 15, each
Barbell Twenty-ones x 21
Decline Push-ups on Stability Ball, super-set with Ab Ball Tuck x 10, each
1 Minute Jump Rope