A) Warm up

    Mobility

  • 5 / 5 knee rocks – hamstring stretch / το πόδι πατάει στην καρέκλα
  • 5 / 5 1/4 squat foot elevated / 5 sec hold
  • 10 / 10 Chest opener
  • 10 Standing Y raises
  • 5 Seated forward fold to groin stretch / 5 – 10sec hold
  • 10 Frog rocks
  • 5 / 5 Squat position with internal rotation
  • Activations

  • 15 / 15 Clamshell plank
  • 20 Prisoner Walking Lunges
  • 10 / 10 One Leg Balance
  • 7 Rolling Squat – hold 3 sec
  • B) For time but with good form

    EMMANOUELA

  • 10 Reverse burpees
  • 25 Squat cross crunch
  • 10 Reverse burpees
  • 25 Squat cross crunch
  • 50 Elevated glute bridge
  • 10 Reverse burpees
  • 25 Squat cross crunch
  • 50 Elevated glute bridge
  • 75 Double unders
  • 5 Reverse burpees
  • 25 Squat cross crunch
  • 50 Elevated glute bridge
  • 75 Double unders
  • 100 Bulgarian Goat Bag Swings
  • 10 Reverse burpees
  • 25 Squat cross crunch
  • 50 Elevated glute bridge
  • 75 Double unders
  • 100 Bulgarian Goat Bag Swings
  • 150 Walking lunges
  • LITTLE EMMY

  • 5 Reverse burpees
  • 10 Squat cross crunch
  • 5 Reverse burpees
  • 10 Squat cross crunch
  • 25 Elevated glute bridge
  • 5 Reverse burpees
  • 10 Squat cross crunch
  • 25 Elevated glute bridge
  • 50 Double unders
  • 5 Reverse burpees
  • 10 Squat cross crunch
  • 25 Elevated glute bridge
  • 50 Double unders
  • 75 Bulgarian Goat Bag Swings
  • 5 Reverse burpees
  • 10 Squat cross crunch
  • 25 Elevated glute bridge
  • 50 Double unders
  • 75 Bulgarian Goat Bag Swings
  • 100 Walking lunges
  • C) Post workout stretch

  • Saddle pose
  • Pigeon pose
  • Seated straddle
  • Seated cross shin
  • 2 λεπτά σε κάθε στάση


    Το προγραμμα ειναι αρκετά δύσκολο. Σκεφτείτε καλά πια έκδοση θα διαλέξετε. Καλή προπόνηση!

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