Performed strength exercises in this workout.
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Mobility - Crab hold+ back & forth
·
|
 7 reps |
| |  |
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Clamshell in sideplank
· Beine
|
12 reps |
| | |
|
Clamshell in sideplank
· Beine
|
12 reps |
| | |
|
KB around the world , kneeling
· Schultern
|
10 x 12.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Schultern
|
8 x 1.0 kg |
|  | |
|
Jefferson curl - Barbell
· Zurück
|
7 reps |
| | |
|
Jump down from box + rebound - Plyometric
· Kälber
|
5 reps |
| | |
|
Mobility - Crab hold+ back & forth
·
|
7 reps |
| | |
|
Clamshell in sideplank
· Beine
|
12 reps |
| | |
|
Clamshell in sideplank
· Beine
|
12 reps |
| | |
|
KB around the world , kneeling
· Schultern
|
10 x 12.0 kg |
| | |
|
Y raises with forehead on floor - Dumbbells
· Schultern
|
8 x 1.0 kg |
| | |
|
Jefferson curl - Barbell
· Zurück
|
7 x 25.0 kg |
| | |
|
Jump down from box + rebound - Plyometric
· Kälber
|
5 reps |
| | |
|
Back squat - Barbell
· Beine
|
2 x 65.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
8 x 16.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
8 x 16.0 kg |
| | |
|
Back squat - Barbell
· Beine
|
3 x 65.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
7 x 20.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
7 x 20.0 kg |
| | |
|
Back squat - Barbell
· Beine
|
3 x 65.0 kg |
| | |
|
Squat with KB on one shoulder
· Beine
|
5 reps |
| | |
|
Squat with KB on one shoulder
· Beine
|
4 x 20.0 kg |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Brustkorb, Trizeps
|
5 x 30.0 kg |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Brustkorb, Trizeps
|
4 x 32.5 kg |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Copenhagen twists
· Hips
|
5 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Brustkorb, Trizeps
|
6 reps |
| | |
|
Copenhagen twists
· Hips
|
4 reps |
| | |
|
Copenhagen twists
· Hips
|
4 reps |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Beine
|
7 x 14.0 kg |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Beine
|
7 x 14.0 kg |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
8 reps |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
8 reps |
| | |
|
Eagle row - Dumbbells
· Schultern
|
7 x 2.5 kg |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Beine
|
8 x 14.0 kg |
| | |
|
Bulgarian split squat with lift off - Dumbbells
· Butt, Beine
|
8 x 14.0 kg |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
8 reps |
| | |
|
Ring row, single arm
· Zurück, Bizeps
|
8 reps |
| | |
|
Eagle row - Dumbbells
· Schultern
|
8 x 2.0 kg |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
9 reps |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
9 reps |
| | |
|
Hollow flutter kicks
· Abs
|
|
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 8.0 kg |
| | |
|
Hip abduction, sidelying on bench - Dumbbell
· Hips
|
10 x 8.0 kg |
| | |
|
Hollow flutter kicks
· Abs
|
|
| | |
