ATLETA:

Plan ACRUNCH

1st daySerie/rip 3 x 20”TempoPausa 30”Kg

Plank Lateral Open Leg1st day

Serie/rip 3 x (10+10)TempoPausa 30”Kg

Plank Position1st day

Serie/rip 3 x 20”TempoPausa 30”Kg

SQUAT1st day

Serie/rip 3 x 6TempoPausa 30”Kg

SPLIT SQUAT1st day

Serie/rip 3 x (6+6)TempoPausa 30”Kg

ROW 1 ARM1st day

Serie/rip 3 x (10+10)TempoPausa 30”Kg

Functional Rowing1st day

Serie/rip 3 x (6+6)TempoPausa 30”Kg

WARMUP: 5/10 MIN CARDIO

Walk Lunge1st day

Serie/rip 3 x (6+6)TempoPausa 2minKg

or

Pulley Machine1st day

Serie/rip 3 x 6TempoPausa 2minKg

or

Reverse Fly1st day

Serie/rip 3 x (10+10)TempoPausa 2minKg

or

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