OnlineClass, Package 1, Workout#11 скачать в хорошем качестве

OnlineClass, Package 1, Workout#11

Lower Body Focus -------------------------------- Part 1 | STRENGTH -------------------------------- A] Complete 3 sets 1) 30 frog pump hip thrusts 60 sec REST -------------------------------- B] Complete 3 sets of the following: 1) 10 Doube KB/DB skis [7-10Kg] 2) 15 Narrow stance Double DB stiff deadlift 60 sec REST -------------------------------- C] Complete 3 sets of the following: 1) 10 DB sumo squats [5 sec going down/explosive coming up) 2) Squat side to sidestep to failure 60 sec REST -------------------------------- D] Complete 3 sets 1) 10 each leg DB single leg deadlift [5-7Kg] 30 sec REST -------------------------------- Part 2 | HIIT -------------------------------- A] Complete 3 rounds 1) 40-sec burpees 20 sec: REST 2) 40-sec banded single-leg thrusts [L] 20 sec: REST 3) 40 sec banded single-leg thrusts [R] 20 sec: REST 4) 40 sec banded hip thrust 20 sec: REST 5) 40-sec banded clamshells [R] 20 sec: REST 6) 40-sec banded clamshells [L] 60 sec: REST