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"BEGINNER 04" training

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

Sapatos de treino
HEATING  -  1 x

HIP AND ANKLE MOBILITY

10 reps each side

WINDSHIELD

12  repetitions

CORE - 3  x

STATIC

20 sec.

STRENGTH WORK part 1  - 3  x

SQUAT SIT BENCH

12  repetitions

SUPPORT WITH KNEE ON THE FLOOR

6 to 8  repetitions

FOOT HIP FLEXION

12 reps each side

METABOLIC - 2x 
STRENGTH WORK part 2  - 3  x

CALF

15  repetitions

GLUTEO STANDING

12  Repeats each side

ABDUCTION OF LEG STANDING

15  repetitions

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