HEITOR

Lower Body 27.5. | 30.5.

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 8/8
WEIGHT 14kg
TEMPO 3010
REST 60sec

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 10
WEIGHT BW
TEMPO 1010
REST 90sec

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 3
REPS 8/8
WEIGHT 35kg
TEMPO 3010
REST 60sec

1-Leg Ankle iso push

https://www.youtube.com/watch?v=P2_j3BKlIi0
SET 3
REPS 5/5sec
WEIGHT ISO
TEMPO HOLD
REST 90sec

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 3
REPS 8/8
WEIGHT 20kg
TEMPO 3010
REST 60sec

Hip flexor lift wall press / Half kneeling

https://www.youtube.com/watch?v=c4QXWJ4Opq4
SET 3
REPS 10/10
WEIGHT BW
TEMPO 1010
REST 90sec

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 5/5
WEIGHT BW
TEMPO 1010
REST 60sec

ADD Long Copenhagen Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO HOLD
REST 90sec