HYPERTROPHY #1
STRENGTH&CONDITIONING
•
1h 11m
COSA SERVE:
- Swiss Ball
- Plato
- Manubri oppure 2 bottiglie d'Acqua
- Rialzo o una Sedia
- Kettlebell
- Tappetino
WARM UP X 5 ROUND
JACK KNIFE ON ELBOW 10
ABS SCISSOR 20
JACK KNIFE 10
ALT.STD PLATO HALO 10
SIDE PLANK & PRESS L 10
SIDE PLANK & PRESS R 10
X 10 ROUND 10" REST
GOBLET SQUAT 20
DYAMOND PUSH UP 30"
X 10 ROUND 30" REST
PUSH PRESS 2DB 20
PULL UP 12
X 4 ROUND NO REST
STEP UP BOX DB L12
STEP UP BOX DB R 12
BURPEES 30"
Up Next in STRENGTH&CONDITIONING
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HYPERTROPHY #2
COSA SERVE:
- Manubri o Bottiglie d'Acqua
- Loop Band
- Sbarre
- TappetinoWARM UP X5 ROUND REST 30"
PLANK SIDE ROLL L 30"
PLANK SIDE ROLL R 30"
PLANK SPIDERMAN 30"
REVERSE CRUNCH KNEE FACE 30"
LEG DROPS CRUNCH 30"
MOUNTAIN CLIMBERS 30"X 5 ROUND 30" REST
CHIN UP BAND AS... -
HYPERTROPHY #3
COSA SERVE:
- Kettlebell
- Swiss Ball
- Manubri o Bottiglie d'acqua
- Rope Jump
- TappetinoWARM UP X 5 Round no rest
FLOOR L SIT 10
ABS TOES TOUCH 30"
REVERSE CRUNCH 30"
MOUNTAIN CLIMBERS 30"
CRUNCH 30"
REVERSE PLANK 30"AMRAP 15'
ROPE JUMP 1'
KB SIT UP OH 30"
DB O.A SNATCH ... -
HYPERTROPHY #4
COSA SERVE:
- Swiss Ball
- Plato
- Manubri o Bottiglie d'acqua
- Box Jump
- TappetinoWARM UP X 5 ROUND NO REST
ISO TUCK CRUNCH 30"
SIDE TO SIDE PLANK 30"
HEEL TAP 30"
ABS TWIST F.E 30"
ABS BICYCLE 30"X 10 ROUND NO REST
MAN MAKERS 30"
BOXING CRUNCH 30"X 10 ROUND NO REST...
