Fatjon Osmani

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT band - red
TEMPO
REST 60s

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 4
REPS 8/8
WEIGHT 5kg in 1 Arm
TEMPO 312
REST 90s

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 4
REPS 8/8
WEIGHT BW
TEMPO 312
REST 90s

LATERAL RAISE 1-LEG w/ MiniBand

https://www.youtube.com/watch?v=9wp_CTf2duo
SET 4
REPS 12step left/12step right
WEIGHT miniband/ Blue
TEMPO
REST 90s

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 4
REPS 10
WEIGHT BW
TEMPO 312
REST 90s

CABLE ROW 1-ARM / SEATED

https://www.youtube.com/watch?v=js_DjfNMPqQ
SET 4
REPS 10/10
WEIGHT band - red
TEMPO 312
REST 90s

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 4
REPS 10/10
WEIGHT BW
TEMPO 212
REST 90s

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS 10-12x
WEIGHT
TEMPO
REST 30s 80% intenzity - 30s rest