VERTCODE ELITE

Fase 1

Construa a base inferior do corpo (dias 1 e 5)

Visão geral diária-

https://youtu.be/GKkANvzMT2k

Malhação

Rolo de espuma 1 jogo

https://youtu.be/364gqeEdMSU

Aquecimento dinâmico 1 conjunto

https://youtu.be/dsBwqf1t1AU

TKE agachamento parcial 15 repetições

https://youtu.be/WSpsuwhj9dc

Ponte elevada de ombro marcha 5 reps

2x https://youtu.be/vfpp9sj8p0I

Split stance groove set 30s treino, 60s descanso

https://youtu.be/4hWq9eiEfZg

Alternando Ankle hop 2 sets (30st, 60s rest)

https://youtu.be/Bl3gsXqvrfY

Salto vertical em pé 2 séries (6 repst, 90s descanso)

https://youtu.be/6KNbeEi2nWE

Furadeira lateral Split Stick 3 conjuntos (6 repetições,

60s de descanso) https://youtu.be/-e99J2CFf80

Agachamento oscilante 3 séries (12 repetições, 60s

de descanso)
https://youtu.be/LmV5N2o6WZ4

RFESS iso hold reps, 3 séries (4 repetições, 60s de

descanso) https://youtu.be/MtKvnn8UW5c
Queda da placa de retenção de hiperextensão, 3
séries (12 repetições, 60s reps)
https://youtu.be/tOdinF0QqvQ

Um aumento funcional da panturrilha da perna, 3

séries (12 repetições, 30s de descanso)
https://youtu.be/RdQkFfgmkR4

Sete onze respirando, 1 set (3 minutos)

https://youtu.be/_l7mcDD_cl8

Alongamento estático opcional (1 conjunto)

https://youtu.be/LaGI-fLVHWM

Mobilidade/Core/Pés e Tornozelos (dias 2 e 4)

Visão geral diária - https://youtu.be/yqu1H5wd8gY

Malhação

Circuito de rolo de espuma (1 conjunto)

https://youtu.be/364gqeEdMSU

Fio dental (10 repetições)

https://youtu.be/108pEN5o0I8

Chute supino (10 repetições)

https://youtu.be/z5RA6CgqTtg

PNF V sit (3 repetições)

https://youtu.be/UDMvRchmNd0

90/90 hip opener (7 repetições)

https://youtu.be/5MsIiRw3te0

Inclinação do flexor do quadril (4 repetições)

https://youtu.be/lEiiHdbEa2U

Pulso adutor ajoelhado (6 repetições)

https://youtu.be/_zQ66X8Ga2U

Mobilidade do tornozelo carregado (6 repetições)

https://youtu.be/LclYMbWZPu8

Carro de pé (5 repetições)
https://youtu.be/88T5GdHy__U

Decolagem borboleta (5 repetições)

https://youtu.be/KAD6W8ukteA

Decolagem posterior (5 repetições)

https://youtu.be/1b4zUkpEG-I

Progressão de agachamento profundo por cima (5

repetições)
https://youtu.be/lC76WeXeSn4

Deadbug rocker série 3 conjuntos (8 repetições)

https://youtu.be/mNvtpTpZiYI

Miniband tornozelo virar 3 conjuntos (25 repetições)

https://youtu.be/eXrWRT77AvM

Prancha Da Vinci 3 jogos (25s)

https://youtu.be/Grl5nL1pySM

Michael Jackson inclina 3 sets (7 repetições)

https://youtu.be/ZtKb0DFuc0I

Rip through pallof press 3 jogos (7 repetições)

https://youtu.be/LX_VgG2EIy4

Dedo independente levanta 3 séries (7 repetições)

https://youtu.be/xwPk7Hy2Fu4

Alcance através da curva 3 séries (5 repetições)

https://youtu.be/JFqnxjQ2Kec

Uma perna vira 3 sets (5 repetições)

https://youtu.be/ebxvrm96lNY

Mecânica de Salto e Trabalho na Piscina (dia 3)

Visão geral diária-

https://youtu.be/OEjGxq82YMk
Malhação-

Aquecimento dinâmico (1 jogo) https://youtu.be/dsBwqf1t1AU

Penúltima aceleração 2 séries (5 repetições, 30s de descanso)

https://youtu.be/pcFVH7FjIQY

Primer mecânico 2 conjuntos (4 repetições)

https://youtu.be/sXV4uiSlG9o

Penúltimo toque máximo 4 jogos (2 repetições, 60s descanso)

https://youtu.be/Gf0lKUYuptI

Penúltimo salto com obstáculo 3 sets (1 rep, 90s descanso)

https://youtu.be/LJ-Cc4rtLC4

Salto de aproximação de 15 pés 3 séries (2 repetições, 60s de

descanso) https://youtu.be/-XzPLcc4m_8

1ft approach touch 3 sets (2 repetições, 60s de descanso)

https://youtu.be/rL1nAx4xK18

Joelhos altos 2 séries (treino dos anos 30)

https://youtu.be/U_UCmoUwWLs

Balanço lateral 2 conjuntos (10 repetições)

https://youtu.be/5VnLr-eXZLs

Extensão de flexão explosiva 2 séries (10 repetições)

https://youtu.be/itgA2FEPKS8

Abridor de quadril 2 séries (5 repetições)

https://youtu.be/8mVlKjKTGYY

Rotação interna/externa 2 séries (15 repetições, 30s de

descanso)
https://youtu.be/g4hoAloEDho

Sprinter chuta 2 séries (10 repetições, 30s de descanso)

https://youtu.be/g6swmnPp9nI

Cross/Cross pogo jump 3 séries (10 repetições, 30s de

descanso)
https://youtu.be/nXbUmw0lfXY

Joelheira linear para velocidade 3 séries (15 repetições, 30s

de descanso)
https://youtu.be/ADCzwLsGuK4
Joelheira linear para altura 3 séries (15 repetições, 30s de
descanso) https://youtu.be/D4OXDFifT70

1 salto de pausa de pernas 3 séries (10 repetições, 30s de

descanso) https://youtu.be/ZFMOBBMtYuM

Salto de fadiga Flutter 5 séries (treino de 15s)

https://youtu.be/SBcIvHHQpfo

Fase 2

Sprint/Pliometria Reativa/Dunk Day

Visão geral diária-

https://youtu.be/baTY5dMz25k

Malhação
Circuito de rolo de espuma (1 conjunto)
https://youtu.be/364gqeEdMSU

Aquecimento dinâmico (1 jogo)

https://youtu.be/dsBwqf1t1AU

Max sprint 6 jogos (1 rep, 150s de descanso)

https://youtu.be/1M-biC8oy78

Ritmo de salto largo/amarrado toque máximo 2 conjuntos (2

repetições, 120s de descanso)
https://youtu.be/M7pnwO2k5fw

Power pula em 1 leg max touch 2 sets (2 repetições, 120s de

descanso) https://youtu.be/NYd-SmHtkLE

10 minutos de aula livre 1 set (10 minutos)

https://youtu.be/3GoijfqFN2I

Leg press parcial 3 séries (8 repetições, 60s de descanso)

https://youtu.be/LQYL6mcAvlE

Sete onze respirando 1 set

https://youtu.be/_l7mcDD_cl8

Stretch estático 1 conjunto

https://youtu.be/LaGI-fLVHWM
Visão geral diária do núcleo/mobilidade/pés -
https://youtu.be/dP-I-mangdY

Malhação-
https://youtu.be/364gqeEdMSU https://youtu.be/JURCuv8r33E

https://youtu.be/CDuqhC9wa4s https://youtu.be/108pEN5o0I8

https://youtu.be/z5RA6CgqTtg https://youtu.be/5MsIiRw3te0

https://youtu.be/lEiiHdbEa2U

https://youtu.be/_zQ66X8Ga2U

https://youtu.be/88T5GdHy__U

https://youtu.be/88T5GdHy__U https://youtu.be/lC76WeXeSn4

https://youtu.be/RO5FpzS-ZGQ https://youtu.be/w7hbGKjudyA

https://youtu.be/KjmGfCKNicY https://youtu.be/Ltrhz90IsOA

https://youtu.be/KgvJvqASDBY https://youtu.be/VJG9c6rh8mU

https://youtu.be/sR4okVndHNw

https://youtu.be/
pcVoeNQFHRk
Carregar/Explodir

Visão geral diária-

https://youtu.be/ycOQ-3cya3Y

Malhação-
https://youtu.be/364gqeEdMSU

https://youtu.be/dsBwqf1t1AU

https://youtu.be/J1hITXw8vfg

https://youtu.be/1PMPDOOg-UA

https://youtu.be/DM1g4ZZrFXY

https://youtu.be/GBEBhhOky5k

https://youtu.be/sh3iJFzUb7s

https://youtu.be/HWP6jfE41L4

https://youtu.be/Bbi0OU60BrQ

https://youtu.be/s91H-GiUUJc

https://youtu.be/esCQXXKW7mQ

https://youtu.be/COYv1js8lFs

https://youtu.be/Dd9_NIC9MG0

https://youtu.be/tXx9gym-mbo

https://youtu.be/_FrHXnA7_58

https://youtu.be/_l7mcDD_cl8

https://youtu.be/LaGI-fLVHWM

Fase 3

Combo Lower/Dunk Day

Visão geral diária-

https://youtu.be/tTYezsm8-Yo
Malhação-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/0EqNW_5sWiA

4 https://youtu.be/KfQSBikhuOk

5 https://youtu.be/XMHuUwigjZo

6 https://youtu.be/3GoijfqFN2I

7 https://youtu.be/dn9V-UBGL3c

8 https://youtu.be/LaGI-fLVHWM

Núcleo e mobilidade
Visão geral diária-
https://youtu.be/fcR3-6QT_8g

Malhação-
1 https://youtu.be/dsBwqf1t1AU

2 https://youtu.be/1TqxtWcVPQg

3 https://youtu.be/N86m8ilhpKM

4 https://youtu.be/G5ONafuc3Ps

5 https://youtu.be/MMzcVfqZykM

6 https://youtu.be/NxCXQmfRrtY

7 https://youtu.be/uw44dCSkn58

8 https://youtu.be/CDuqhC9wa4s

Explodir
Visão geral diária-
https://youtu.be/tGS-EmZg46o

Malhação-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/CFBZwgNjPkM

4 https://youtu.be/KUYdM3-AL2E
5 https://youtu.be/TDHODCsC1vE

6 https://youtu.be/Moj0BtysAA4

7 https://youtu.be/2_rA_ZjiK1c

8 https://youtu.be/-XzPLcc4m_8

9 https://youtu.be/RTVwSu0Q8dw

12 https://youtu.be/w7hbGKjudyA

11 https://youtu.be/_l7mcDD_cl8

Fase 4

Pliometria 1
Visão geral diária-
https://youtu.be/uEfWx30RJCA

Malhação-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/234vobqcDmU

4 https://youtu.be/QB_HhMHL7_8

5 https://youtu.be/HzBleiA6IQw

6 https://youtu.be/UF-8ELMpcdI

7 https://youtu.be/vrMgwUrV8_Y

8 https://youtu.be/3JIfCQoLYKc

9 https://youtu.be/_l7mcDD_cl8

Pliometria 2
Visão geral diária-
https://youtu.be/1vvKnsbiO48

Malhação-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU
3 https://youtu.be/UzaYax7AjHA

4 https://youtu.be/m9cHGE6nrTI

5 https://youtu.be/Ed8xaG1DDmI

6 https://youtu.be/9y2_rHWTK0Q

7 https://youtu.be/3GoijfqFN2I

8 https://youtu.be/LaGI-fLVHWM

Núcleo e mobilidade
Visão geral diária-
https://youtu.be/HYBMzD0w6xY

Malhação-
1 https://youtu.be/JCrQXwAsSFk

2 https://youtu.be/108pEN5o0I8

3 https://youtu.be/9WNP6qOXBk0

4 https://youtu.be/JURCuv8r33E

5 https://youtu.be/Gvv-w4ZEbZg

6 https://youtu.be/lEiiHdbEa2U

7 https://youtu.be/bWsHZ2uW9us

8 https://youtu.be/MMzcVfqZykM

Pliometria 3

Visão geral-
https://youtu.be/uEfWx30RJCA

Exercícios
1 https://youtu.be/xkrEgPQPk8I

2 https://youtu.be/HzBleiA6IQw

3 https://youtu.be/BoROyOxywAw

4 https://youtu.be/vrMgwUrV8_Y
5 https://youtu.be/3JIfCQoLYKc

Fase 5

Combinação de menor força/explosão

Visão geral diária
https://youtu.be/RYe6t4rz9vI

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/qDuVNdAYj2w

4 https://youtu.be/Aq3ON-E3KOY

5 https://youtu.be/PRvlkWgnhM0

6 https://youtu.be/9phhKki08sU

7 https://youtu.be/miNUrPf9NcY

8 https://youtu.be/uL4A39Z7Ccg

9 https://youtu.be/xSs2hQhP2Ys

10 https://youtu.be/cfypaSHmgTM

11 https://youtu.be/S9kGC2z2TPQ
12
https://youtu.be/SFgD4uzWARU
13 https://youtu.be/_l7mcDD_cl8

14 https://youtu.be/LaGI-fLVHWM

Núcleo
Visão geral diária
https://youtu.be/lftHIYrKZS8

Malhação
1 https://youtu.be/KQPK_popxkI

2 https://youtu.be/-XRkofUgYz0

3 https://youtu.be/Grl5nL1pySM

4 https://youtu.be/sR4okVndHNw

Fase 6

Visão geral diária

https://youtu.be/fyNgNuhfdJE

Malhação
1 https://youtu.be/1M-biC8oy78

2 https://youtu.be/thVDGo3y4EA

3 https://youtu.be/M7pnwO2k5fw

4 https://youtu.be/8eSndB61VFg

5 https://youtu.be/UF-8ELMpcdI

6 https://youtu.be/xyzidLmjFF0

7 https://youtu.be/W70Asung72s

Núcleo e mobilidade
Treino https://youtu.be/U6RhWSLTaUo

Visão geral diária

2 https://youtu.be/PX6tQp8IV8o
1
https://youtu.be/Gp4lJIXX5QA
3 https://youtu.be/JCrQXwAsSFk

4 https://youtu.be/pSIa4Tph_L0

5 https://youtu.be/NxCXQmfRrtY

6 https://youtu.be/y4ulpI-0vZs

Combo força plyo

Visão geral diária
https://youtu.be/mFho_TWX3Xo

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/hRqY1WyRJvU

4 https://youtu.be/Lz86ls6MeSw

5 https://youtu.be/ta5c1Set5Z0

6 https://youtu.be/3GoijfqFN2I

7 https://youtu.be/EPmoksN5tzw

8 https://youtu.be/w0PZf4FcMaY

9 https://youtu.be/w7hbGKjudyA

10 https://youtu.be/_l7mcDD_cl8

11 https://youtu.be/LaGI-fLVHWM

Fase 7

Agilidade plyo
Visão geral diária
https://youtu.be/ChBB00gLGuc
Malhação
1
https://youtu.be/364gqeEdMSU
2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/tle0AKyalGA

4 https://youtu.be/ZMbuMebGV4U

5 https://youtu.be/h6qw_EqwdZA

6 https://youtu.be/QOUhEwP4exo

7 https://youtu.be/8C7Ndn-dnKw

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Menor resistência

Visão geral diária

https://youtu.be/DSz5gmGWqWo

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/6lF-eiIaVrE

4 https://youtu.be/RpAtilby77c

5 https://youtu.be/yzAkmCcoFHs

6 https://youtu.be/Zl6xhK_is1k

7 https://youtu.be/_l7mcDD_cl8

8 https://youtu.be/LaGI-fLVHWM

Núcleo e mobilidade
Visão geral diária
https://youtu.be/NfxJ7pU9HqU

Malhação
1 https://youtu.be/bZcq3QVE5ug
2 https://youtu.be/tvr_mkyW9Mc

3 https://youtu.be/aaobgFLJHeY

4 https://youtu.be/siVECbgPNL0

5 https://youtu.be/cyOa-iRwiLc

6 https://youtu.be/jgwRDvUsmCY

Fase 8

Núcleo e mobilidade
Visão geral diária
https://youtu.be/tc0WjI00za8

Malhação
1 https://youtu.be/7c8xoKpOfmw

2 https://youtu.be/u0EyuZndvkY

3 https://youtu.be/KQPK_popxkI

4 https://youtu.be/RJQ6tkpQjno

5 https://youtu.be/sR4okVndHNw

6 https://youtu.be/pSIa4Tph_L0

7 https://youtu.be/y4ulpI-0vZs

8 https://youtu.be/siVECbgPNL0

Agilidade/plyo
Visão geral diária
https://youtu.be/3iM9wzVeQ2E

Malhação
1 https://youtu.be/364gqeEdMSU

2
https://youtu.be/dsBwqf1t1AU
3 https://youtu.be/lag8_ZxTUKc

4 https://youtu.be/iJWLt4vRXuk

5 https://youtu.be/Xn9eaa3NKMw

6 https://youtu.be/gs-hTmL8djk

7 https://youtu.be/xHdC5bJ1w-Y

8 https://youtu.be/hUuUvfeMljo

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Menor resistência
Visão geral diária
https://youtu.be/umwpeUbaHrI

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/YznkO0TXI1s

4 https://youtu.be/miNUrPf9NcY

5 https://youtu.be/tdX4ZeJfH7I

6 https://youtu.be/NJMD3-x9zOI

7 https://youtu.be/yzAkmCcoFHs

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Fase 9

Agilidade plyo
Visão geral diária
https://youtu.be/
yKsq8Qx1Hvw
Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/D9k62g_O1FA

4 https://youtu.be/Duxj_oIQjTY

5 https://youtu.be/h6qw_EqwdZA

6 https://youtu.be/gzAI6KtnM_I

7 https://youtu.be/SoFx_K3vhuQ

8 https://youtu.be/3GoijfqFN2I

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Menor resistência
Visão geral diária
https://youtu.be/BzsmrSuXoXs

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/0NA2Uq8a9Vw

4 https://youtu.be/ly0yT35ebxU

5 https://youtu.be/LwR06a5iwY4

6 https://youtu.be/FjTposW4UgA

7 https://youtu.be/PWmK090nAD8

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-
fLVHWM
Núcleo e mobilidade
Visão geral diária
https://youtu.be/N_2kq-VQcWk

Malhação
1 https://youtu.be/-AnzzrF7WAQ

2 https://youtu.be/u0EyuZndvkY

3 https://youtu.be/LoTSvbz9oGA

4 https://youtu.be/U7yxlUCHuTA

5 https://youtu.be/aaobgFLJHeY

6 https://youtu.be/lEiiHdbEa2U

Fase 10

Menor resistência
Visão geral diária
https://youtu.be/Gs-jUnLpG68

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/NJMD3-x9zOI

4 https://youtu.be/bFmtkp3MNcg

5 https://youtu.be/R0rXWF21z6s

6 https://youtu.be/RdQkFfgmkR4

7 https://youtu.be/_l7mcDD_cl8

8 https://youtu.be/LaGI-fLVHWM

Plyo/Agilidade
Visão geral diária
https://youtu.be/_GeHZ6im-bw
Malhação
1
https://youtu.be/364gqeEdMSU
2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/MBBL0rWQWq0

4 https://youtu.be/tle0AKyalGA

5 https://youtu.be/ZMbuMebGV4U

6 https://youtu.be/9BR3j8q23Ig

7 https://youtu.be/sbxxpMSTrHY

8 https://youtu.be/CRFW11NWGVo

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Núcleo e Mobilidade
Visão geral diária
https://youtu.be/1P3BtNEjd8A

Malhação
1 https://youtu.be/I5Iqn7kGJaI

2 https://youtu.be/siVECbgPNL0

3 https://youtu.be/LJB-kzQOzi8

4 https://youtu.be/88T5GdHy__U

5 https://youtu.be/bWsHZ2uW9us

6 https://youtu.be/u0EyuZndvkY

Fase 11

Parte inferior do corpo (alta intensidade)

Visão geral diária
https://youtu.be/LMFE19p2xfM

2 https://youtu.be/dsBwqf1t1AU
Malhação
1
https://youtu.be/364gqeEdMSU
3 https://youtu.be/cYvD6YUqw7M

4 https://youtu.be/AQwfJ0_1_1k

5 https://youtu.be/UehsnYmwkTk

6 https://youtu.be/s91H-GiUUJc

7 https://youtu.be/laU-Fe7wNXY

8 https://youtu.be/9BR3j8q23Ig

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Parte inferior do corpo (isolamentos de menor intensidade)

Visão geral diária
https://youtu.be/mJIw-d41LpE

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/BT4AEU2se7c

4 https://youtu.be/0r3jP_E7j50

5 https://youtu.be/Gp4lJIXX5QA

6 https://youtu.be/Evt480AzV9g

Núcleo e Mobilidade
Visão geral diária
https://youtu.be/VYAdqhT1wMk

Malhação
1 https://youtu.be/0fZKjWYbVco

4 https://youtu.be/T4Uo2R3Kv-w

5 https://youtu.be/KjmGfCKNicY

2
https://youtu.be/CDuqhC9wa4s
Malhação
1
https://youtu.be/364gqeEdMSU
6 https://youtu.be/uc0tQKxHnmI

Fase 12

Parte inferior do corpo (Alta intensidade)

Visão geral diária
https://youtu.be/TJzDr2deq0E

Malhação
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/SXxAK-Rv56A

4 https://youtu.be/QSX9zhKV1RU

5 https://youtu.be/e2q6Tz7QPHs

6 https://youtu.be/_ePfmH2I20g

7 https://youtu.be/kqJ19RtYEtU

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Parte inferior do corpo (Baixa intensidade)

Visão geral diária
https://youtu.be/0P-TIm2WKkM

Malhação
1 https://youtu.be/364gqeEdMSU

3 https://youtu.be/uc0tQKxHnmI

4 https://youtu.be/3TTyQ0Zinm4

5 https://youtu.be/ri_VRIAJ8Dc

2
https://youtu.be/CDuqhC9wa4s
Malhação
1
https://youtu.be/364gqeEdMSU
6 https://youtu.be/yzAkmCcoFHs

7 https://youtu.be/Zl6xhK_is1k

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Núcleo e mobilidade
Visão geral diária
https://youtu.be/m479ErUf7BA

Malhação
1 https://youtu.be/4jri8mxS5Oc

2 https://youtu.be/MMzcVfqZykM

3 https://youtu.be/hlkzGodQXeE

4 https://youtu.be/jNzIJ3a7Ifc

5 https://youtu.be/0NA2Uq8a9Vw

2
https://youtu.be/CDuqhC9wa4s