ROLLOUT AB WHEEL
https://www.youtube.com/watch?v=Wqi4sUqPEdc
SET
3
REPS
12
WEIGHT
TEMPO
REST
CORE 1
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
4
REPS
12/12
WEIGHT
TEMPO
REST
60s
CORE 2
WD CROSS OVER posture holds
https://www.youtube.com/watch?v=EiPYCFZHlD8
SET
3
REPS
20/20s
WEIGHT
TEMPO
REST
30s
MOVEMENT SKILL 1
WD CORSSOVER load and lift
https://www.youtube.com/watch?v=A8Di5XV-Wtk
SET
3
REPS
6/6
WEIGHT
TEMPO
REST
30s
MOVEMENT SKILL 2
NORDIC HAMSTRING
https://www.youtube.com/watch?v=nCBgrj-uaQA
SET
4
REPS
6
WEIGHT
BW
TEMPO
401
REST
A1
DB BP 2-ARM
https://www.youtube.com/watch?v=p1e1KEF58h4
SET
4
REPS
6
WEIGHT
24kg
TEMPO
401
REST
60s
A2
T – spine rotation / quadruped
https://www.youtube.com/watch?v=BZxmuhZTkzM
SET
4
REPS
6/6
WEIGHT
TEMPO
REST
A ACTIVE REST
SKATER SQUAT BW
https://www.youtube.com/watch?v=KoNunUi3GlE
SET
4
REPS
6/6
WEIGHT
10kg
TEMPO
401
REST
B1
INVERTED ROW TRX 1-ARM / BENT KNEES
https://www.youtube.com/watch?v=goJsJ97i6FA
SET
4
REPS
6/6
WEIGHT
BW
TEMPO
401
REST
60s
B2
Ankle dorsiflexion / standing
https://www.youtube.com/watch?v=NV-QTUtVp1s
SET
4
REPS
6
WEIGHT
TEMPO
REST
B ACTIVE REST
RDL DB 2-ARM / 1-LEG
https://www.youtube.com/watch?v=3ytMPb3VtgI
SET
4
REPS
6/6
WEIGHT
16kg
TEMPO
401
REST
C1
CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION
https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET
4
REPS
6
WEIGHT
12kg
TEMPO
401
REST
60s
C2
Hip flexor raise
https://www.youtube.com/watch?v=khHYQotl2wk
SET
4
REPS
6/6
WEIGHT
TEMPO
REST
C ACTIVE REST