90/90 glute stretch
https://www.youtube.com/watch?v=XpNPe682Vb0
SET
1
REPS
WEIGHT
Bw
TEMPO
REST
Active 90/90 hamsting strech
https://www.youtube.com/watch?v=Yidjnq6UJvc
SET
1
REPS
10
WEIGHT
Bw
TEMPO
REST
Arm lift / Quadruped
https://www.youtube.com/watch?v=-fw36hewnGE
SET
1
REPS
10
WEIGHT
BW
TEMPO
REST
T – spine extension
https://www.youtube.com/watch?v=VcYj78yRzkI
SET
1
REPS
10
WEIGHT
BW
TEMPO
REST
T – spine rotation / quadruped
https://www.youtube.com/watch?v=BZxmuhZTkzM
SET
1
REPS
10
WEIGHT
BW
TEMPO
REST
PUSH-UP
https://www.youtube.com/watch?v=2_3PPJn8ZpY
SET
3
REPS
10
WEIGHT
25
TEMPO
3010
REST
PULL-UP (NEUTRAL)
https://www.youtube.com/watch?v=lqn96nMYsx8
SET
3
REPS
8
WEIGHT
BW
TEMPO
1030
REST
SHOULDER LATERAL RAISE 2-ARM
https://www.youtube.com/watch?v=HZZrCarpj1A
SET
3
REPS
8
WEIGHT
12,5
TEMPO
REST
2-ARM HALF KNEELING CABLE PULL-DOWN
https://www.youtube.com/watch?v=zZl9YMYZIXQ
SET
3
REPS
10
WEIGHT
30
TEMPO
4010
REST
DB BP INCLINE 1-ARM
https://www.youtube.com/watch?v=caUOEgPAxCI
SET
3
REPS
10
WEIGHT
12,5
TEMPO
REST
INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP
https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET
3
REPS
8
WEIGHT
BW
TEMPO
3010
REST