2/16/26 Strength X Pilates скачать в хорошем качестве

2/16/26 Strength X Pilates

STRENGTH X PILATES 60-min FULL BODY WOD Part 1: EMOM warm up 1. Walkout + 1 Tricep push up ..2,3,4 2. Elbow pikes 3. SL push up + Knee tuck + pulses x 20s 4. SL push up + knee tuck + pulses x 20s 5. Bear hold + walkouts Timer: 60s x 5 ( Total 5mins ) Part 2: Glute-Focused Circuit Light DBs (10#) , Band optional 1. HE Bridges + chest press 2. Abductors + chest flys 3. R HE SL bridges + narrow press 4. R SL raises 5. L HE SL bridges + narrow press 6. L SL raises 7. Clams R + press up 8. Butterfly bridges + Tricep ext 9. Clams L + press up 10. Kneeling hip thrust + OH press Timer: 30s x 20 (Total 10mins) Part 3: Tabata Cardio 20s ON / 10s OFF 1. Burpee squat OH press 2. DB swings Repeat x 4 Timer : 20/10 x 8 ( Total 4mins ) Part 4: EMOM Lower Body Focus Yoga block, band , DBs ( 15#) 1. Deficit Split squat ( half reps ) 2. Step back + row 3. Kickstand squat 4. Kickstand squat pulses 5. Kickbacks pulses 6. OH Lunge + Curtsey 7. Plie double squats + press 8. BW pop squats Repeat circuit on other side Timer: 60s x 16 ( Total 16mins ) Part 5: ARMS and ABS EMOM Light DBs ( 10 # ), yoga block 1. Curl + serve up 2. Wide + serve out 3. Pullbacks 4. Tricep kickbacks + pulses palms up 5. Hollow hold front raises 6. Jackknives R 7. Slow leg lowers R 8. Jackknives L 9. Slow leg lowers L 10. Slow Bicycles Timer : 60s x 10 ( Total 10mins )