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%