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"INTERMEDIATE 03" training

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

mulher que estica
HEATING -  1 x

STRETCHING PSOAS + CHEST

10 reps each side

SCORPION

6 reps each side

STRENGTH WORK (part 1) - 3  x

SUMÔ SQUAT

15 repetitions

I sink

12  Repeats each side

FULL SUPPORT

8 repetitions

METABOLIC - 2x 

POLYCHINELO

20 repetitions

HALF BURPEE WITH BENCH

12 repetitions

CORE - 3  x

ONE-PODAL BRIDGE WITH MOVEMENT

12  Repeats each side

ROWER ABDOMINAL

15 repetitions

ALTERNATE LEGS BOARD

20 repetitions

STRENGTH WORK  (part 2) - 3  x

ONE-PODAL AIRPLANE

10  Repeats each side

PADDLE LINEN

10 repetitions

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