PR1

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 12/12
WEIGHT
TEMPO
REST
CORE 1

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 12/12
WEIGHT
TEMPO
REST 60s
CORE 2

BB BP

https://youtu.be/a_wp44Jr_s8
SET 4
REPS 8
WEIGHT 60+
TEMPO 401
REST
A1

BENT OVER ROW 1-ARM + 2-LEG / BENCH

https://www.youtube.com/watch?v=ftV76esQ3zo
SET 4
REPS 8/8
WEIGHT 24kg
TEMPO 401
REST 60s
A2

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 4
REPS 8
WEIGHT BW
TEMPO 401
REST
B1

DB BP INCLINE

https://www.youtube.com/watch?v=MoLBHDgrXfI
SET 4
REPS 8
WEIGHT 24kg
TEMPO 401
REST 60s
B2

INVERTED ROW BB 2-ARM

https://www.youtube.com/watch?v=m2bZE3ga0_I
SET 4
REPS 8
WEIGHT 50kg
TEMPO 401
REST
C1

SHOULDER PRESS 2-ARM / DB

https://www.youtube.com/watch?v=Lr_dpiy87c8
SET 4
REPS 8
WEIGHT 14kg
TEMPO 401
REST 60s