Conditioning+CORE @Home U18

40 min · Glutes, Abs, Back, Legs

INCALZIRE BUNA CA SA EVITAM VREO ACCIDENTARE: Stretching dinamic+inchworm. Folositi Aplicatia

Interval Timer sau Cronometru pe telefon. TABATA: 7 Exercitii 20Secunde Lucrezi-10Secunde Stai, 8 serii
fiecare exercitiu. Pauza 1:30 minute intre exercitii.

High Knees Jump Squats Jackknife Sit-up

1:30 1:30
rest rest

8 sets 20-10 secs 8 sets 20-10 secs 8 sets 20-10 secs

20 secunde lucrezi-10secunde stai Se executa cu bratele sus ca si cum ai 20 secunde lucrezi-10secunde stai
recupera mingea, nu ca in poza.

Burpees Plank Knee to Elbow Cross Body Mountain Climbers

1:30 1:30 1:30

rest rest rest

8 sets 20-10 secs 8 sets 20-10 secs 8 sets 20-10 secs

20 secunde lucrezi-10secunde stai 20 secunde lucrezi-10secunde stai 20 secunde lucrezi-10secunde stai

Alternate Heel Touchers Floor T Raises Contralateral Limb Raises

8 sets 20-10 secs 4 sets 12 reps 4 sets 12 reps

20 secunde lucrezi-10secunde stai T , Y, V

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 CONDITIONING+CORE @HOME U18

Backward Camel Stretch Hamstring Stretch Knee-to-Chest Lower Back Stretch

A
2 sets 20 reps
A
2 sets 30 secs
A
2 sets 30 secs
Superset A1 Superset A2 Superset A3

Butterfly Stretch Gluteal Stretch Kneeling Hip Flexor Stretch

A
2 sets 30 secs
A
2 sets 30 secs
A
2 sets 30 secs
Superset A4 Superset A5 Superset A6

Toe Touches

A
2 sets 30 secs
Superset A7

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