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RUA LUIZ SPECHT, left. TRAVESSA ARMINDO HARO, CRUZEIRO DO SUL, JOAÇABA - SC.
(49) 99911-4015. susana.battassini@hotmail.com
®
"ADVANCED" training 04"
(click on the exercise name to access the demo video)
HEATING - 3 x (no break)
50 repetitions
ABDOMINAL KNIFE ALTERNATE LEGS
6 reps each side
15 repetitions
STRENGTH WORK (part 1) - 3 x (1 min. break between sets and no break between exercises)
15 repetitions
ONE-PODAL BRIDGE WITH MOVEMENT
15 Repeats each side
15 repetitions
20 repetitions
STRENGTH WORK (part 2) - 3 x (1 min. interval between sets and no interval between exercises)
LUMBAR REINFORCEMENT WITH SCAPULAR ACTIVATION
20 repetitions
10 Repeats each side
10 repetitions
STRENGTH WORK (part 3) - 3 x (1 min. interval between sets and no interval between exercises)
10 repetitions
20 repetitions
20 repetitions
30 sec.
METABOLIC (jumps and descending burpees)
10 repetitions
10 repetitions
10 repetitions
9 repetitions
10 repetitions
8 repetitions
10 repetitions
7 repetitions
...
10 repetitions
1 repetition
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