Semaine 1

Les Semaines seront publier à mesure que le challenge avancera.

Upper

C2 Plank Touch Elbow

Repitition

4x12

Tempo

2-0-2-0

Upper

B2: Upright Row

Repitition

4x12

Tempo

3-0-1-1

Upper

A2: Close Grip Push Up

Repitition

4x12

Tempo

4-0-1-0

Upper

A1: Dumbell ou Band Row

Repitition

4x12

Tempo

3-0-1-1

Upper

B1: DeadLift

Repitition

4x12

Tempo

3-0-1-0

Upper

C1: Shoulder Press

Repitition

4x12

Tempo

4-0-1-0

Lower

C2: Band Kick Back

Repitition

4x20

Tempo

3-0-1-1

Lower

B2: Bulgarian Split Squat

Repitition

4x10

Tempo

4-0-1-0

Lower

B1: Sumo Squat

Repitition

4x12

Tempo

3-0-1-1

Repitition

Tempo

Lower

A1: Hip Thrust

Repitition

4x12

Tempo

3-0-1-1

Lower

A2: Goblet Band Squat

Repitition

4x12

Tempo

4-0-1-0