📝 Entrenamiento

Ejemplos de entrenamiento.

Flexibility

• Pancake: 10 rep and 10 sec hold
• QL

Dia A

• Calentamiento (5 min)
• 4 series:
  • 12 Prisoner Back extensions / 12 Cat cow
  • 10 abdominales / 30s plank
  • 20 DB russian twist 7.5kg
• 3 series:
  • 12+12 (8kg) / 10+10(10kg) / 8+8(15kg) DB Bent Over Row hombro bien arriba y luego brazo
  • 1 min rest
• 3 series:
  • 10 (20kg) / 8 (25kg) Bench Press no adelantar hombros, mantener atras
  • 1 min rest
• 3 superseries:
  • 10 (8kg) / 8 (10kg) Double Dumbell Bicep Curl
  • 10 (5kg) / 8 (8kg) Standing Single Dumbell Overhead
  • 1 min rest
• 3 series:
  • 10 (20kg) / 8 (22.5kg) Box Back Squat
  • 1 min rest

Dia B

• Calentamiento (5 min)
• Midline (2 opciones):
  • 4 series:
    • 12 Frog kick
    • 30s Superman hold
    • 12 Bent knees Floor wiper: piernas juntas, tirar de abdominales
  • 4 series:
    • 20+20s Side Plank On Hand
    • 15 Toe Touch Sit Up
    • 12 Seated Good Morning
• 3 series:
  • 8 Feet Elevated Inverted Row
  • 1 min rest
• 3 series:
  • 10 (20kg) / 8 (25kg) Incline Barbell Bench Press mantener hombros atras
  • 1 min rest
• 3 superseries:
  • 10+10 (8kg) / 8+8 (10kg) Single Arm Incline Bench Dumbbell Preacher Curl 8kg bajar del todo
  • 10 (5kh) / 8 (7.5kg) Double DB Supine Triceps Extension 5kg, tocar la banca
  • 1 min rest
• 3 series:
  • 10 (12kg) / 8 (15kg) Double DB Box Step Up
  • 1 min rest
• 3 series:
  • 10 (20kg) / 8 (25kg) Romanian Deadlift 25kg, espalda recta, sentirlo en las piernas
  • 1 min rest