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