IGOR

Total Body 17.3.2024

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 5
WEIGHT 20kg
TEMPO 3010
REST 30sec

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 10
WEIGHT BW
TEMPO 1010
REST 90sec

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 3
REPS 5/5
WEIGHT 50kg
TEMPO 3010
REST 30sec

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO Hold
REST 90sec

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 5
WEIGHT 90kg | 100kg | 110kg
TEMPO 3010
REST 30sec

Mountain Climbers Slider

https://www.youtube.com/watch?v=BOxMFow7-l0
SET 3
REPS 20
WEIGHT BW
TEMPO 1010
REST 90sec

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 5
WEIGHT BW
TEMPO 3010
REST 30sec

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 5/5
WEIGHT 30kg
TEMPO 3010
REST 30sec

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 5
WEIGHT 32kg
TEMPO 3010
REST 30sec

Standing hip flexion hold

https://www.youtube.com/watch?v=FLa8c6uCB6k
SET 3
REPS 10/10
WEIGHT BW
TEMPO 1010
REST 90sec

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 3
REPS 5
WEIGHT 12kg
TEMPO 3010
REST 30sec

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT Elastic Band
TEMPO 1010
REST 90sec