Dead Bug
https://www.youtube.com/watch?v=VvCU_jcxTPg
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
DAY 2 CORE1
KB HOLD w/ MARCH
https://www.youtube.com/watch?v=pzqQZFS0ASE
SET
3
REPS
10/10
WEIGHT
14+ KG
TEMPO
REST
30s
DAY 2 CORE 2
PULL-UP (PRONATED)
https://www.youtube.com/watch?v=C5DYAVJthT8
SET
4
REPS
6
WEIGHT
BW
TEMPO
401
REST
DAY 2 A1 s superbandom
SHOULDER PRESS 2-ARM / DB
https://www.youtube.com/watch?v=Lr_dpiy87c8
SET
4
REPS
10
WEIGHT
TEMPO
4010
REST
60s
DAY 2 A2
Quadruped single leg adductor stretch w/rotation
https://www.youtube.com/watch?v=elZ4IZG0bYY
SET
4
REPS
6/6
WEIGHT
TEMPO
REST
DAY 2 A active rest
BENT OVER ROW BB 2-ARM
https://www.youtube.com/watch?v=Ta-cmB79MOA
SET
4
REPS
10
WEIGHT
TEMPO
4010
REST
DAY 2 B1
BB BP
https://youtu.be/a_wp44Jr_s8
SET
4
REPS
10
WEIGHT
TEMPO
4010
REST
60s
DAY 2 B2
Belly breathing
https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET
4
REPS
10
WEIGHT
TEMPO
REST
DAY 2 B ACTIVE REST
BICEPS CURL / PRONATED GRIP / STANDING DB
https://www.youtube.com/watch?v=hUA-fIpM7nA
SET
4
REPS
15
WEIGHT
TEMPO
4010
REST
DAY 2 C1
TRICEPS PUSH DOWN 2-ARM / CABLE ROPE
https://www.youtube.com/watch?v=y6EdXBdL75A
SET
4
REPS
15
WEIGHT
TEMPO
4010
REST
DAY 2 C2
PUSH-UP REGRES
https://www.youtube.com/watch?v=O4sWi0nSbLY
SET
4
REPS
15
WEIGHT
TEMPO
4010
REST
DAY 2 C3