Andrzej Wojciechowski FBW

Circuit x 3

WARM UP
T-Lunge Touch Down
WGS
Open Chest (kneeling)
WORM

LLT
DB OH Overhead Press
reps 12
load moderate
Tempo controlled
Rest 10 s
Set Reps Load Tempo Rest
1 12 Moderate Controlled 10 s (h:m:s)
2 12 Moderate Controlled 10 s (h:m:s)
3 12 Moderate Controlled 10 s (h:m:s)

Talerz - klęk

LLT
MB Half Kneeling OH Deadlift
reps 8 per side
load moderate
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 8 per side Moderate Controlled (h:m:s)
2 8 per side Moderate Controlled (h:m:s)
3 8 per side Moderate Controlled (h:m:s)
LMT
Ball DB Twists
reps 16
Tempo controlled
Rest 10
Set Reps Tempo Rest
1 16 Controlled 10 (h:m:s)
2 16 Controlled 10 (h:m:s)
3 16 Controlled 10 (h:m:s)

Możesz wykonać ćwiczenie bez obciążenia

UMT
Side Lunge
reps 8 per side
Tempo controlled
Rest 10-15 s
Set Reps Tempo Rest
1 8 per side Controlled 10-15 s (h:m:s)
2 8 per side Controlled 10-15 s (h:m:s)
3 8 per side Controlled 10-15 s (h:m:s)
UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
3 10 Moderate Controlled 10s (h:m:s)