POPE
Total Body
5.12.2023
Counter Movement Jump 2-LEG
https://www.youtube.com/watch?v=09yR5a4u-6A
SET
2
REPS
5
WEIGHT
BW
TEMPO
10X0
REST
60sec
Ankle Jumps 2-LEG
https://www.youtube.com/watch?v=Yrbq2ytO78s
SET
2
REPS
5
WEIGHT
BW
TEMPO
10X0
REST
60sec
BACK SQUAT BB
https://www.youtube.com/watch?v=0jro6tAaiak
SET
2
REPS
8
WEIGHT
80kg
TEMPO
2010
REST
60sec
DEAD LIFT BB
https://www.youtube.com/watch?v=ZNMcV9262-8
SET
2
REPS
8
WEIGHT
60kg
TEMPO
2010
REST
2min
PULL-UP (PRONATED)
https://www.youtube.com/watch?v=C5DYAVJthT8
SET
2
REPS
8
WEIGHT
BW
TEMPO
1010
REST
30sec
SHOULDER LATERAL RAISE 2-ARM
https://www.youtube.com/watch?v=HZZrCarpj1A
SET
2
REPS
8
WEIGHT
10kg
TEMPO
1010
REST
90sec
Cable Chop – Horizontal / Standing (Stabilization)
https://www.youtube.com/watch?v=mTAdc1NRp_c
SET
2
REPS
8/8
WEIGHT
10kg
TEMPO
1010
REST
NO
Straight Leg Lowering + Wall Press
https://www.youtube.com/watch?v=xU1-22rOPtQ
SET
2
REPS
16
WEIGHT
BW
TEMPO
1010
REST
30sec