2310 5x5 - 3-5

S T Q 6 rep 1-5 2-5 3-5 4-5 5-5

m. articular m. articular m. articular set 10 s 1 2 3 4 5
warmup 1 warmup 2 warmup 1 push wall
m. total m. total m. total https://youtu.be/m1W1BGpPGMo
incline
plank leg push knee
regular
Q S S diamond
m. articular m. articular m. articular archer
warmup 2 warmup 1 warmup 2 pike
m. total m. total m. total
plank leg push
plank
side hold
Warmup 1 2 side flexiona
dynamic half kneeling
quad walking quad stretch quad stretch side rotation
ham straight leg march single leg rdl
add lateral lunge lateral squat
glutes knee lift leg cradle
reverse lunge with arm
hip fle reach split squat

push ring variation plank

plank dip oa ol
pike pull
squat lsit

explosão
transversus abdominis lower rectus abdominis obliquus abdominis erector spinae triceps brachii deltoideus hipertrofia
hollow body hold full plank side plank locust pose planche lean wall plank resistência
boat pose wide plank copenhagen plank superman pose
superman plank

gluteus medius e maximus

biceps femoris & semitendinosusquadriceps femoris
glute bridge reverse plank wall sit
reverse elbow plank air sit