top of page

"ADVANCED" training  01"

(click on the exercise name to access the demo video)

Exercício ao ar livre
HEATING -  1 x

ARM FLEXIBILITY

10 repetitions

LEG FLEXIBILITY

10 repetitions

SCORPION

5 reps each side

QUADRICEPS KNEEL BASE STRETCH

5 repetitions  each leg

ONE-PODAL AIRPLANE

10 repetitions

WINDSHIELD

10 repetitions

STATIC + BOARD

20 repetitions

POLYCHINELO

30" 02 Repetitions

STRENGTH WORK - 3  x

UP THE BANK

10  repetitions

ABDOMINAL KNIFE

15 repetitions

GOOD MORNING

15 repetitions

METABOLIC - 4 x 

PLIOMETRIC DOWNSTREAM

10 repetitions

BURPEA

10 repetitions

BOARD PULLING LEG

60 repetitions

CRIS CROSS ABDOMINAL

60 repetitions

bottom of page