Performed strength exercises in this workout.
|
Mobility - Thoracic extension on bench
·
|
 8 reps |
| |  |
|
Mobility - Crab hold, up and down
·
|
6 reps |
| | |
|
Pallof press - Cable
· Abs
|
10 reps |
|  | |
|
Pallof press - Cable
· Abs
|
10 reps |
| | |
|
Mobility - Prone shoulder circles - (Dumbbells)
· Shoulders
|
8 x 1.0 kg |
| | |
|
Mobility - Thoracic extension on bench
·
|
8 reps |
| | |
|
Mobility - Crab hold, up and down
·
|
6 reps |
| | |
|
Pallof press - Cable
· Abs
|
10 reps |
| | |
|
Pallof press - Cable
· Abs
|
10 reps |
| | |
|
Mobility - Prone shoulder circles - (Dumbbells)
· Shoulders
|
8 x 1.0 kg |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
5 x 10.0 kg |
| | |
|
Dips in rings, banded
· Chest, Triceps
|
4 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
5 x 20.0 kg |
| | |
|
Dips in rings, banded
· Chest, Triceps
|
4 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
5 x 20.0 kg |
| | |
|
Dips in rings, banded
· Chest, Triceps
|
4 reps |
| | |
|
Archer ring row
· Back, Biceps
|
8 reps |
| | |
|
Low row - Cable
· Shoulders
|
10 x 28.8 kg |
| | |
|
Hollow rock
· Abs
|
15 reps |
| | |
|
Archer ring row
· Back, Biceps
|
8 reps |
| | |
|
Low row - Cable
· Shoulders
|
10 x 28.8 kg |
| | |
|
Hollow rock
· Abs
|
20 reps |
| | |
|
Archer ring row
· Back, Biceps
|
8 reps |
| | |
|
Low row - Cable
· Shoulders
|
10 x 32.5 kg |
| | |
|
Hollow rock
· Abs
|
20 reps |
| | |
|
Lat pullover - Dumbbell
· Back
|
10 x 15.0 kg |
| | |
|
Chinese plank, reversed
· Back
|
 45 seconds |
| | |
|
Hollow hold w banded arm pull - Resistance band
· Abs, Back
|
7 reps |
| | |
|
Lat pullover - Dumbbell
· Back
|
10 x 15.0 kg |
| | |
|
Chinese plank, reversed
· Back
|
45 seconds |
| | |
|
Hollow hold w banded arm pull - Resistance band
· Abs, Back
|
7 reps |
| | |
