ISABELLA PETRAS
Strength introduction
Upper back Massage
https://www.youtube.com/watch?v=ehFeVTYm3Jo
SET
1
REPS
30sec
WEIGHT
no
TEMPO
no
REST
no
Psoas Massage
https://www.youtube.com/watch?v=J6bdb0bSW2g
SET
1
REPS
30sec each
WEIGHT
no
TEMPO
no
REST
no
Glute Massage
https://www.youtube.com/watch?v=zhUYq5R60Rk
SET
1
REPS
30sec each
WEIGHT
no
TEMPO
no
REST
no
Hamstring Massage
https://www.youtube.com/watch?v=VnCv-FVyW18
SET
1
REPS
30sec each
WEIGHT
no
TEMPO
no
REST
no
Adductor Massage
https://www.youtube.com/watch?v=jp7cfvrxAWE
SET
1
REPS
30sec each
WEIGHT
no
TEMPO
no
REST
no
Quadriceps Massage
https://www.youtube.com/watch?v=P3sISTcI3uc
SET
1
REPS
30sec each
WEIGHT
no
TEMPO
no
REST
no
Dead Bug 1-LEG Fixed
https://www.youtube.com/watch?v=bORLL2W-Ypw
SET
2
REPS
8each
WEIGHT
no
TEMPO
no
REST
30sec
SIDE PLANK REG. w/ ABDUCTION
https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET
2
REPS
8each
WEIGHT
no
TEMPO
no
REST
30sec
Shoulder tap
https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET
2
REPS
8each
WEIGHT
no
TEMPO
no
REST
30sec
Bird dog
https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET
2
REPS
8each
WEIGHT
no
TEMPO
no
REST
no
WALL SQUAT / ISO HOLD
https://www.youtube.com/watch?v=qERN5CZz3us
SET
2
REPS
30sec
WEIGHT
0
TEMPO
ISO
REST
30sec
SPLIT SQUAT BW
https://www.youtube.com/watch?v=LE-Ky1IsZ6w
SET
2
REPS
12each
WEIGHT
no
TEMPO
412
REST
1min
PUSH-UP REGRES
https://www.youtube.com/watch?v=O4sWi0nSbLY
SET
2
REPS
12
WEIGHT
no
TEMPO
412
REST
1min
INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN
https://www.youtube.com/watch?v=N65qeCtaF7g
SET
2
REPS
12
WEIGHT
no
TEMPO
412
REST
1min
LATERAL RAISE 1-LEG w/ MiniBand
https://www.youtube.com/watch?v=9wp_CTf2duo
SET
2
REPS
12each
WEIGHT
no
TEMPO
412
REST
30sec
Cook hip lift
https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET
2
REPS
12each
WEIGHT
no
TEMPO
412
REST
30sec
TREADMILL WALK
https://www.youtube.com/watch?v=9ccVxEvWtpA
SET
1
REPS
15min
WEIGHT
no
TEMPO
8km/h
REST
no
INCLINE
5%