Professional Documents
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LEVANTAMENTO TERRA
(SUMO) https://www.youtube.com/watch?v=dMzV0gRh2dI
FLEXÃO NORDICA
REVERSA https://www.youtube.com/watch?v=z5xZXp55xdI
CADEIRA FLEXORA https://www.youtube.com/watch?v=-EIXZD5AEuE
AFUNDO GUIADO STEPS https://www.youtube.com/watch?v=1KaOqxw25iQ
ABDUÇÃO DE QUADRIL
DEITADA https://www.youtube.com/watch?v=IVRY84eMDMk
FLEXÃO DE JOELHO BOLA https://www.youtube.com/watch?v=qv8tVxXnG_4
CADEIRA FLEXORA UNIL https://www.youtube.com/watch?v=jQszh3iuu3g
AGACHAMENTO LIVRE
BARRA https://www.youtube.com/watch?v=GXlJYdZImU4
AFUNDO GUIADO ALT https://www.youtube.com/watch?v=HnOMPgeFw1o
ADUÇÃO QUADRIL DEC.
LAT https://www.youtube.com/watch?v=29Fv23F-a_M
ADUÇÃO DO QUADRIL
SLIDE https://www.youtube.com/watch?v=qe0a_Tepv5o
AGACHAMENTO HACK https://www.youtube.com/watch?v=QZglgfUQZdk
HIP THRUST UNIL https://www.youtube.com/watch?v=KtoMbH0T-Vo
FLEXAO JOELHO C CAN https://www.youtube.com/watch?v=9RUc_0WuHn8
MESA FLEXORA https://www.youtube.com/watch?v=rpGgncDk9lQ
LEG 45 https://www.youtube.com/watch?v=HKpAVzT055s
BOM DIA https://www.youtube.com/watch?v=YA-h3n9L4YU
STIFF https://www.youtube.com/watch?v=SXy4n0_uAXQ
LEG HORIZONTAL https://www.youtube.com/watch?v=JxwOJQ9KG8E
XXX
HIP THRUST https://www.youtube.com/watch?v=NNQdL6YBcsI
FRONT SQUAT HALTER https://www.youtube.com/watch?v=FDmrQXvHNhY
AGACHAMENTO SUMO https://www.youtube.com/watch?v=yjFrjQldM2s
LEVANTAMENTO TERRA https://www.youtube.com/watch?v=4Bq_z-34Bzk
AGACHAMENTO S PESO https://www.youtube.com/watch?v=2tCUg4B9-uU
ABD. DE QUADRIL SOLO https://www.youtube.com/watch?v=KPVqSIidJTQ
AFUNDO ALT https://www.youtube.com/watch?v=0VjL6vl8NfU
AGACH. BULGARO NO
GUIADO https://www.youtube.com/watch?v=eRAK3PU29fc
GOBLET SQUAT https://www.youtube.com/watch?v=iFIkKKqRaD8
ELEVAÇÃO PÉLVICA https://www.youtube.com/watch?v=SWAaSDXKEQk
XXXXX
AFUNDO https://www.youtube.com/watch?v=ALP9JIXA-PA
XXXXX
MOUNTAIN CLIMBER https://www.youtube.com/watch?v=nmwgirgXLYM
PRANCHA FRONTAL https://www.youtube.com/watch?v=a6JT9hOy5Rs
PRANCHA LATERAL https://www.youtube.com/watch?v=aK-OZgzIgtU
ABDOMINAL ROLINHO https://www.youtube.com/watch?v=E2fFb97Ti0E
ABDOMINAL INFRA https://www.youtube.com/watch?v=-l1IHdexcA0
SUPERMAN https://www.youtube.com/watch?v=z6PJMT2y8GQ
DEAD BUG https://www.youtube.com/watch?v=4XLEnwUr1d8
PRANCHA 2 APOIOS https://www.youtube.com/watch?v=a3jivNIIYEs
CANIVETE https://www.youtube.com/watch?v=2Aetbth_eUA
ABDOMINAL RETO https://www.youtube.com/watch?v=9eeeUjV4r_I
EXTENSÃO DO TRONCO
MAQUINA https://www.youtube.com/watch?v=ij8Ac33ZpBk
ROT. TRONCO SENTADO https://www.youtube.com/watch?v=ziC6v-0l3Zs
PRANCHA LATERAL +
ABDU QUADRIL https://www.youtube.com/watch?v=aJ7nKihbBt8
SIT UP https://www.youtube.com/watch?v=A5b1iZMuZjM
ABDOMINAL REMADOR https://www.youtube.com/watch?v=xvS-hw6dEGI
PRANCHA ALTER MMII https://www.youtube.com/watch?v=VjBq9BDFGR8
PRANCHA TOCANDO OS
OMBROS https://www.youtube.com/watch?v=BVVGrefHMvM
PALLOF PRESS AVANÇO
AJOELHADO https://www.youtube.com/watch?v=cL9ZLgL02dQ
HUNDRED https://www.youtube.com/watch?v=UaqpuUzs1i8&t=40s
PRANCHA C/ COT.
EXTENDIDO https://www.youtube.com/watch?v=8sTMyY7d6gk
ABDOMINAL SUPRA P.A https://www.youtube.com/watch?v=sPC2bv5Zsa0
PRANCHA MMSS E MMII https://www.youtube.com/watch?v=WccKk_DGWQk
ABD. RETO BOLA https://www.youtube.com/watch?v=0ym_zDWmEmM
ABD. RETO C/ ROT https://www.youtube.com/watch?v=mYzn1fXUdVU
PALLOF PRESS ROT https://www.youtube.com/watch?v=zoYwuVw3kkQ
PRANCHA NA BOLA https://www.youtube.com/watch?v=xOnBtj17wbI
ABDOMINAL REMADOR
ALT https://www.youtube.com/watch?v=T0rEAjDlLwE
ABDOMINAL BIKE https://www.youtube.com/watch?v=oB6Hn_PaM9U
ABDOMINAL EM V https://www.youtube.com/watch?v=jizJpDKVR5o
PALLOF PRESS https://www.youtube.com/watch?v=gHGLwQGvtxg
ABDOMINAL INFRA BCO
DECLINADO https://www.youtube.com/watch?v=kWIbp3F_gNw
PALLOF PRESS ELASTICO https://www.youtube.com/watch?v=LRmaSqQjieA
ABDOMINAL SUPRA
DECLINADO https://www.youtube.com/watch?v=GFS8cnIxwwQ
WGS
MOBILIDADE DE
TORNOZELO https://www.youtube.com/watch?v=I53HmrTOE0Q
FLEXÃO DE QUADRIL
DEITADO https://www.youtube.com/watch?v=sZgZTPc6nCM
ROTAÇÃO DE
TORNOZELO https://www.youtube.com/watch?v=7t3hc5zd-NA
BRETZEL https://www.youtube.com/watch?v=UhCMV1OVebs
ROT. DE OMBRO BASTÃO https://www.youtube.com/watch?v=uNAbLElGK5U
ALONGAR LATERAL
DEITADO https://www.youtube.com/watch?v=q1X8_aGcrNc
ROT. OMBRO PAREDE https://www.youtube.com/watch?v=LqLypwPaQLQ
FLEXÃO LAT TRONCO
ESPALDAR https://www.youtube.com/watch?v=rj0OeT4tybQ
SPIDER https://www.youtube.com/watch?v=xSTBOUAxvO0
MOINHO DE VENTO
ESPALDAR https://www.youtube.com/watch?v=C3j1Z3cPkgU
BORBOLETA UNIL https://www.youtube.com/watch?v=b-tvXentFyw
KNEELING HAMSTRING
STRETCH https://www.youtube.com/watch?v=MiAXGtx_J0M
ARMELESS PRAYER https://www.youtube.com/watch?v=rMpj_7A5tSU
ROTAÇÃO DE OMBRO
AGACHADO https://www.youtube.com/watch?v=gJTHCzQgA-k
ROT. INTERNA DE
OMBRO DEC. LAT https://www.youtube.com/watch?v=o2wT55Sh9Sw
PRANCHA 2 APOIOS https://www.youtube.com/watch?v=k-yRBBY0S5w
FLEXÃO QUADRIL PAREDE https://www.youtube.com/watch?v=y9mzFkytEYo
ATIV. ESCAPULA
PUXADOR https://www.youtube.com/watch?v=6_YFkYv-m5w
ROT. EXT. OMBRO EM PÉ https://www.youtube.com/watch?v=Hh5Y1aw0NZc
LIBERAÇÃO MIOFASCIAL https://www.youtube.com/watch?v=tO70WjFqAn4
ROT. EXT. OMBRO POLIA
MEDIA https://www.youtube.com/watch?v=qczjEeYrono
ROT. EXT. DE OMBRO
DEITADA https://www.youtube.com/watch?v=l5pKeePAG9s
ROT. INT. DE OMBRO EM
PÉ https://www.youtube.com/watch?v=McaYlJGnv0o
90/90 HIP MOBILITY https://www.youtube.com/watch?v=dMsXx_Qqpj0
SAPO TATICO https://www.youtube.com/watch?v=fyY9Ha_-Ob8
CAMINHADA COM AS
MÃOS https://www.youtube.com/watch?v=tphEexfCtPI
ROT. TRONCO 4 APOIOS https://www.youtube.com/watch?v=_vwqne1m37o
4 APOIO ALONGAMENTO https://www.youtube.com/watch?v=5-FKBoIjHpE
WORM WALK https://www.youtube.com/watch?v=tphEexfCtPI
POSIÇÃO DA CRIANÇA https://www.youtube.com/watch?v=Lk5lVVIM3JM
6 APOIO ALONGAMENTO https://www.youtube.com/watch?v=5-FKBoIjHpE
ALONGAR PIRIFORME
SENTADO https://www.youtube.com/watch?v=Nz-Y9b2XTyU
BANDED KNINGHT
STRETCH https://www.youtube.com/watch?v=lfOYGZN2TxU
PUSH UP PLUS https://www.youtube.com/watch?v=Zqle_7iV4bg
EXTENSÃO DE PUNHO
SOLO https://www.youtube.com/watch?v=v34sxUjedrE
ROT. EXT. OMBRO
DEITADO https://www.youtube.com/watch?v=aNO9ENSmeNQ
DEPRESSÃO DE
ESCAPULA PUXADOR https://www.youtube.com/watch?v=eP4ozOz-cHI
ALONGAMENTO
POSTERIOR COXA https://www.youtube.com/watch?v=SxuAJ1WuBV0
EXTENSÃO DE MCKENZIE https://www.youtube.com/watch?v=xFGDi1WTY8o
ROTAÇÃO DE QUADRIL
EM PÉ https://www.youtube.com/watch?v=gpGWg-aQCGs
GLUTEO SENTADO https://www.youtube.com/watch?v=luYY2K0bqS0
TRICEPS TESTA https://www.youtube.com/watch?v=oNgy8s65xNU
PARALELAS https://www.youtube.com/watch?v=6X2xRS_fozs
TRICEPS FRANCES https://www.youtube.com/watch?v=ilDd-GtdmEQ
TRICEPS TESTA BARRA W https://www.youtube.com/watch?v=oqob5MHbzBc
TRICEPS FRANCES P.A https://www.youtube.com/watch?v=ytdDPCa36Nk
TRICEPS TESTA P.A https://www.youtube.com/watch?v=Oi7EpgUZ0vY
TRICEPS PUXADOR P.S https://www.youtube.com/watch?v=2W09NaNpiOA
TRICEPS TESTA HALTER https://www.youtube.com/watch?v=djuGLhcU8LA
TRICEPS COICE POLIA https://www.youtube.com/watch?v=Mgf3BBYWpRA
TRICEPS FRANCES P.B https://www.youtube.com/watch?v=IPmVCjIHEIo
TRICEPS MERGULHO
PARALELAS https://www.youtube.com/watch?v=CGueC1V1zoA
TRICEPS MAQUINA https://www.youtube.com/watch?v=rh-EYD_etK8