ADAM LISKA COMPLEX

ROLLOUT TRX KNEELING

https://www.youtube.com/watch?v=AqTJHpf1lW8
SET 3
REPS 15
WEIGHT
TEMPO
REST
CORE 1

Side plank w/ lower leg hip flex

https://www.youtube.com/shorts/6fzC43kD05E
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 30s
CORE 2

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 4
REPS 6
WEIGHT 20
TEMPO 401
REST
A1

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 4
REPS 6
WEIGHT 120+
TEMPO 401
REST 60s
A2

DB BP ALT

https://www.youtube.com/watch?v=8yYFE68YmbY
SET 4
REPS 6
WEIGHT 34+
TEMPO 401
REST
B1

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 4
REPS 6
WEIGHT 160+
TEMPO 401
REST 60s
B2

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 6
WEIGHT BW
TEMPO 401
REST
C1

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 4
REPS 6
WEIGHT 20kg+
TEMPO 401
REST 60s
C2