Ana Martins [Gen Work]
Giant Set
x 3
LLT
KB Dead Cleans
reps
10 + 10
load
moderate
Tempo
fast
Rest
15"
reps
10 + 10
load
moderate
Tempo
fast
Rest
15"
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 + 10 | Moderate | Fast | 15" (h:m:s) |
| 2 | 10 + 10 | Moderate | Fast | 15" (h:m:s) |
| 3 | 10 + 10 | Moderate | Fast | 15" (h:m:s) |
Usa mão livre para ajudar o movimento
LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps
12 a 16
load
moderate
Tempo
controlled
Rest
15"
reps
12 a 16
load
moderate
Tempo
controlled
Rest
15"
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 a 16 | Moderate | Controlled | 15" (h:m:s) |
| 2 | 12 a 16 | Moderate | Controlled | 15" (h:m:s) |
| 3 | 12 a 16 | Moderate | Controlled | 15" (h:m:s) |
Reduz amplitude do lunge (não forces a dor no joelho)
UMT
Lizard Get Up to SL Balance
reps
5 + 5
Tempo
controlled
Rest
15"
reps
5 + 5
Tempo
controlled
Rest
15"
Perform on one side first, or alternate sides
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 + 5 | Controlled | 15" (h:m:s) |
| 2 | 5 + 5 | Controlled | 15" (h:m:s) |
| 3 | 5 + 5 | Controlled | 15" (h:m:s) |
Se desconfortável para o joelho, coloca um step para dar altura ou reduz numero de reps