October 26
Lower body
A1. Bulgarian split-squat @ 333
1. 13
2. 11
A2. Hip-thigh extension @ 333
1. 3
2. 3
B1. Partial co-contraction lunge @ 333
1. 5
2. 5
B2. Step-up @ 201
1. 17
2. 16
C1. Partial squat @ 333
1. 7
2. 5
C2. Single leg RDL @ 333
1. 7
2. 5
C3. Calf raises @ 111
1. 12
2. 12
October 27
Upper body
A1. T-push up @ 211
1. 8
2. 5
A2. Inverted row @ 211
1. 10
2. 6
B1. Door pull ups @ 222
1. 6
2. 3
3. 2
4. 3
B2. Dips @ 211
1. 7
2. 4
C1. Decline push up @ 111
1. 12
2. 11
C2. Pike push up @ 222
1. 3
2. 3
3. 3
D. Bicycle crunch
1. 15
2. 15
Lower body
A1. Bulgarian split-squat @ 333
1. 13
2. 11
A2. Hip-thigh extension @ 333
1. 3
2. 3
B1. Partial co-contraction lunge @ 333
1. 5
2. 5
B2. Step-up @ 201
1. 17
2. 16
C1. Partial squat @ 333
1. 7
2. 5
C2. Single leg RDL @ 333
1. 7
2. 5
C3. Calf raises @ 111
1. 12
2. 12
October 27
Upper body
A1. T-push up @ 211
1. 8
2. 5
A2. Inverted row @ 211
1. 10
2. 6
B1. Door pull ups @ 222
1. 6
2. 3
3. 2
4. 3
B2. Dips @ 211
1. 7
2. 4
C1. Decline push up @ 111
1. 12
2. 11
C2. Pike push up @ 222
1. 3
2. 3
3. 3
D. Bicycle crunch
1. 15
2. 15
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