CHAIR

SENTADO
FOOTWORK (A) 10X
TEASER 1 E 2 (I) 10X 3X/ 3X
MERMAID (A) 3X
HORSEBACK (A) 3X
TWIST (A) 3X CADA LADO
SITTING TWIST WITH 1 ARM (A) 3X CADA LADO
TENDON STRETCH (I) 3-5X
TENDON STRETCH WITH ONE LEG (A) 2/3X CADA SENTIDO
THE TABLE (I) 2 SERIES DE 10X
FROG – FACING OUT (A) 3X

DEITADO
SWAN DIVE (I/A) 3X
PUMPING ONE ARM (I) 3 SERIES DE 3X
FLYING EAGLE (A) 3X
JACKNIFE (A) 3 REP
CORKSCREW (A) 3 SERIES
LOW FROG (A?) 4 A 5 REP
LOW FROG ONE LEG (A?) 3 A 5 REP

SENTADO NO CHÃO
BACKWARD ARMS PUMPING (A) 3X
SPINE STRETCH (B) 3-5X
STRETCH (B) 3X
PRESS DOWN – TEASER (B) 1-2X/ 3-5X

EM PÉ 01
TENDON STRETCH (A) 10X
PUSH DOWN (B) 3 SERIES DE 3X
ARM FROG (I) 3X
MERMAID KNEELING (I) 3X
PUSH UP SIDEWAYS 1 (A) 3 SERIES DE 3X
PUSH UP SIDEWAYS 2 (A) 3 SERIES DE 3X
MONTAIN CLIMBING (A) 1 SERIE CADA PERNA DE 4 CONTAS DE 8X
PULL UP (B) 3-5X
SIDE PULL UP 3 AND 3 (B) 3X CADA
PULL UP ONE ARM (A) 2-3X

EM PÉ 02
FRONT BALANCE CONTROLL (A) 1 SERIE CADA PERNA
SIDE BALANCE CONTROLL (A) 1 SERIE CADA PERNA
PUSH DOWN WITH ONE ARM (I) 3X
FROG – FACING CHAIR (A) 3X
PUMPING ARMS STANDING (A) 2-3X
PUMPING ON THE KNEES (A) 2-3X
SERIE LEGS PRESS DOWN (I)
FRENTE 3X CADA PERNA
LADO 3X CADA PERNA
ATRAS 3X CADA PERNA
PUSH UPS 3 (COMBINATION) (A) 1 SERIE DE 3X
STAR (A) 3-5X

MAT NA CHAIR
SERIE 5 ABDOMINAIS