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"BEGINNER 03" training

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

Sapatos de treino
HEATING part 1 -  1 x

ARM FLEXIBILITY

10 repetitions

LEG FLEXIBILITY

10 repetitions

PSOAS MOBILITY + CHEST

5 repetitions  each leg

HEATING  part 2  -  two  x

STATIC

30 sec.

STRENGTH WORK part 1  - 2  x

SQUAT SIT BENCH

15 repetitions

STRENGTH WORK part 2  - 2  x

ALTERNATE ADVANCE

12  reps each leg

CALF

15  repetitions

METABOLIC - 2x 

BOARD PULLING LEG

20 repetitions

STRAIGHT ABDOMINAL

10 repetitions

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