POWER #4

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Warmup

4 MINS / AMRAP 

4x Cat-Cow
8x High Side Plank Leg Raise
8x Hindu Push-ups
8x Low Squat T Spine Rotations

Core Strength 6 MINS AMRAP

Aim for 4 total rnds

20x Vertical Toe Touches
10x Plate Good Morning

Lower Body 12 MINS

60x Single KB Hanging Bulgarian Squat rx 24kg / 16kg (s1: 40, s2: 30)
100x Russian KB Swings rx 24kg / 16 kg (s1: 80, s2: 60)
40x KB Offset Deadlift rx 24kg / 16 kg (s1: 30, s2: 20)
MAX REP Air squat

Upper Body 8 MINS

35s work / 15s rest (5 Complete Circuits)

00:35 DB Bicep Curls
00:35 DB OH Strict Press rx 22,5kg’s / 15kg’s
Aim for 8+ REPS on each block

Finisher 8 MINS AMRAP

75s Work/ 20s Rest, 4 Rounds. Max Effort Intervals.

01:15 / MAX REPS Knee Tuck Push-ups
01:15 / MAX REPS Alt DB Snatches