No image

אימון אישי

Created by

Unknown

Workout Breakdown

Warmup

Dynamic Stretches

Yuri's Shoulder Band Warmup

1 set × 5-10 reps

Squat (Sky Reach)

1 set × 5-10 reps

Wrist Flexibility Stretch

1 set × 10-20 reps

Dead Bug

1 set × 30s

Hang (Arch)

1 set × 10 reps

Support

Add these after you reach Negative Dips

Support Progression

Progressive exercise

Squats

Add these after you reach Bulgarian Split Squats

Simple Squat Progression

Progressive exercise

Hinge

Add these after you reach Banded Nordic Curls

Simple Hinge Progression

Progressive exercise

Strength Work

Pair 1

5 circuits

Pullup Progression

Progressive exercise

Squat Progression

Progressive exercise

Pair 2

3 circuits

Dip Progression

Progressive exercise

Hinge Progression

Progressive exercise

Pair 3

3 circuits

Row Progression

Progressive exercise

Pushup Progression

Progressive exercise

Core Triplet

3 circuits

Anti-Extension Progression

Progressive exercise

Anti-Rotation Progression

Progressive exercise

Extension Progression

Progressive exercise