Ovidiu

Day1

Exerc.

Reps/Sets

IR

Day3

Exer.

Reps

Foam - Quad,Psoas, TFL, IT,Gambe, Per.Ham.Glutes,Add.

Foam - Quad,Psoas, TFL, IT,Gambe, Per.Ham.Glutes,Add.

Flex. - Quad, Psoas, TFL, Thoracolumbar, Gambe, Ham, Add.

Flex. - Quad, Psoas, TFL, Thoracolumbar, Gambe, Ham, Add.

Mob. - Solduri

Mob. - Glezna

Activare - Gluteali

Activare - Gluteali

Core - Special, Dead Bug

Core - Special, Dead Bug

1.

TRX Knneling Roll-Out

15-20reps

1.

TRX Atomic Push-Up

15-20 reps

2.

TRX Reverse Lunge

15-20 reps

2.

TRX Plank

15-20 reps

3.

TRx Sing. Arm Row

15-20 reps

3.

TRX Sprinter Start

15-20 reps

4.

TRX Y&T Fly

15-20 reps

4.

TRX Chest Press

15-20 reps

5.

TRX SL Squat

15-20 reps

5.

TRX SL Squat

15-20 reps

6.

TRX Tchest Press

15-20 reps

6.

TRX Knilling Rollout

15-20 reps

7.

TRX SL Squat

15-20 reps

7.

TRX T&Y

15-20 reps

8.

TRX Ham Curls

15-20 reps

8.

TRX Ham Cutls

15-20 reps

9.

TRX Plank

30 sec.
x 2 serii

Intervale Tabata la 3 exerc. X 5 serii 20 onn/of

Day2

Exerc.

Reps

x 2 serii

Sets

Day4

Reps

Exerc.

Foam Roll-Up Trap, T. Major, Erector, Pec Min.Fr.Delt

Foam Roll-Up Trap, T. Major, Erector, Pec Min.Fr.Delt

Flex. - Pectoral, T.Major, Fr. Delt, Up. Up Trap, Triceps

Flex. - Pectoral, T.Major, Fr. Delt, Up. Up Trap, Triceps

Mob. - T-Spine

Mob. - T-Spine

Activare - Scap. Ret.

Activare - Scap. Ret.

Core - Special, Dead Bug

Core - Special, Dead Bug

Capacitate Aeroba

Capacitate Aeroba

1.

Saptamana 1

3 onn/3 of

1.

Saptamana 1

3 onn/3 of

2.

Saptamana 2

3 onn/3 of

2.

Saptamana 2

3 onn/3 of

3.

Saptamana 3

3 onn/3 of

3.

Saptamana 3

3 onn/3 of

Saptamana 4

3 onn/3 of

10

4.

Saptamana 4

3 onn/3 of

4.

1. Flex - Quad, Psoas, TH, TFL, Gambe. Ham

1. Flex. - Pec., Fr. Delt., Up. Trap., T. Major

2. Mob. - Quadruped Leg Raise, Int. Rot., Ext. Rot.

2. Mob. - T-Spine, Roller, LT-Spine,

3. Activare - Squat, Cook Hip Lift, Lat. Walks

3. Activare - Isometrica x 2, Scap Ret. X 10

4. Core - Special x 15 each side

4. Core - Special x 15 each side

5. Core - Dead bug x 15 each side pair/w swiss ball

5. Core - Quadruped x 15 each side

Sets
Per.Ham.Glutes,Add.

bar, Gambe, Ham, Add.

eali

d Bug
15 of
15 of
15 of
15 of
15 of
15 of
15 of
15 of

x 2 serii
Sets

ctor, Pec Min.Fr.Delt

Up. Up Trap, Triceps

Ret.

ad Bug

oba

Major

t. X 10

8
8
8
8