Performed strength exercises in this workout.
|
Mobility - Kosack squat
·
|
 8 reps |
| |  |
|
Mobility - Crab hold, up and down
·
|
6 reps |
| | |
|
Hip lift, one leg
· Legs
|
8 reps |
| | |
|
Hip lift, one leg
· Legs
|
8 reps |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 6.0 kg |
|  | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 6.0 kg |
| | |
|
Jefferson curl, seated - Cable
· Back
|
6 reps |
| | |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
Mobility - Crab hold, up and down
·
|
6 reps |
| | |
|
Hip lift, one leg
· Legs
|
8 reps |
| | |
|
Hip lift, one leg
· Legs
|
8 reps |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 6.0 kg |
| | |
|
Bottom up press - Kettlebell
· Shoulders
|
5 x 6.0 kg |
| | |
|
Jefferson curl, seated - Cable
· Back
|
6 reps |
| | |
|
Back squat, paused - Barbell
· Legs
|
8 x 35.0 kg |
| | |
|
Back squat, paused - Barbell
· Legs
|
8 x 35.0 kg |
| | |
|
Back squat, paused - Barbell
· Legs
|
8 x 35.0 kg |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
8 x 27.5 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
8 x 27.5 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Bench press, narrow grip - Barbell
· Chest
|
8 x 27.5 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Row, one arm - Dumbbell/KB
· Shoulders
|
12 x 12.0 kg |
| | |
|
Sissy squat
· Legs
|
5 reps |
| | |
|
Hamstring curls on rower / swissball ...
· Other
|
8 reps |
| | |
|
Crunch on rower / swissball
· Abs
|
7 reps |
| | |
|
Sissy squat
· Legs
|
5 reps |
| | |
|
Hamstring curls on rower / swissball ...
· Other
|
8 reps |
| | |
|
Crunch on rower / swissball
· Abs
|
7 reps |
| | |
|
Sissy squat
· Legs
|
5 reps |
| | |
|
Hamstring curls on rower / swissball ...
· Other
|
8 reps |
| | |
|
Crunch on rower / swissball
· Abs
|
7 reps |
| | |
|
Chest flyes - Dumbbells
· Chest
|
10 x 6.0 kg |
| | |
|
Eagle row - Dumbbells
· Shoulders
|
10 x 6.0 kg |
| | |
|
Chest flyes - Dumbbells
· Chest
|
12 x 6.0 kg |
| | |
|
Eagle row - Dumbbells
· Shoulders
|
10 x 6.0 kg |
| | |
