ANKLE Plantar Flexion / Kneeling
https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
ACT 1
90/90 glute stretch
https://www.youtube.com/watch?v=XpNPe682Vb0
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
30s
ACT 2
SB Pike
https://www.youtube.com/watch?v=r03_FAt8xq8
SET
3
REPS
12
WEIGHT
TEMPO
REST
CORE 1 NA TRX
Side Plank Knee to Elbow / Elbow / Knee
https://www.youtube.com/watch?v=ocN96nUh3QU
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
CORE 2
Dead Bug
https://www.youtube.com/watch?v=VvCU_jcxTPg
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60s
CORE 3
PULL-UP (NEUTRAL)
https://www.youtube.com/watch?v=lqn96nMYsx8
SET
3
REPS
5
WEIGHT
TEMPO
401
REST
A1
LM 1-ARM V PUSH
https://www.youtube.com/watch?v=5Cs27w8WVz4
SET
3
REPS
5/5
WEIGHT
32,5kg +
TEMPO
401
REST
90s
A2
BB BP
https://youtu.be/a_wp44Jr_s8
SET
3
REPS
5
WEIGHT
70kg +
TEMPO
401
REST
B1
INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP
https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET
3
REPS
5
WEIGHT
30kg
TEMPO
401
REST
90s
B2
REVERSE FLY CABLE 2-ARM
https://www.youtube.com/watch?v=1QiQJWo4oEw
SET
3
REPS
10
WEIGHT
5
TEMPO
401
REST
C1
CHEST FLY CABLE 2-ARM
https://www.youtube.com/watch?v=HzCNVhjbl8o
SET
3
REPS
10
WEIGHT
13+
TEMPO
401
REST
10
C2
AIRBIKE
https://www.youtube.com/shorts/BzKSrSR6w7o
SET
8
REPS
15''on / 15''off
WEIGHT
TEMPO
MAX
REST
3min
ESD