PAPE
Total Body
18.3.2024
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
3
REPS
5/5
WEIGHT
15kg
TEMPO
3010
REST
30sec
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
5/5
WEIGHT
40kg
TEMPO
3010
REST
30sec
Copenhagen ISO Hold
https://www.youtube.com/watch?v=aDsaGBnvDQo
SET
3
REPS
10/10sec
WEIGHT
BW
TEMPO
Hold
REST
90sec
BULGARIAN SPLIT SQUAT
https://www.youtube.com/watch?v=IRRjMNDSrw8
SET
3
REPS
5/5
WEIGHT
14/14kg
TEMPO
3010
REST
30sec
Mountain Climbers Slider
https://www.youtube.com/watch?v=BOxMFow7-l0
SET
3
REPS
20
WEIGHT
BW
TEMPO
1010
REST
90sec
NORDIC HAMSTRING
https://www.youtube.com/watch?v=nCBgrj-uaQA
SET
3
REPS
5
WEIGHT
BW
TEMPO
3010
REST
30sec
CALF RAISE 1-ARM / 1-LEG DB
https://www.youtube.com/watch?v=KcTEGifMTDY
SET
3
REPS
5/5
WEIGHT
20kg
TEMPO
3010
REST
30sec
DB BP 2-ARM
https://www.youtube.com/watch?v=p1e1KEF58h4
SET
3
REPS
5
WEIGHT
22kg
TEMPO
3010
REST
30sec
Standing hip flexion hold
https://www.youtube.com/watch?v=FLa8c6uCB6k
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
1010
REST
90sec
PULL-UP (PRONATED)
https://www.youtube.com/watch?v=C5DYAVJthT8
SET
3
REPS
5
WEIGHT
8kg
TEMPO
3010
REST
30sec
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10/10
WEIGHT
Elastic Band
TEMPO
1010
REST
90sec