OUTDOOR SESSIONS

3 Sets

• 12 Shin Box to 90/90
• 4-6 Quad Dynamic Stretch | 20sec+20sec Standing Quad Stretch
• 3-5 TEMPO Squat Jumps (3sec Down)

1 Set

• 800m/05:00min Run (Moderate pace)
• 30 Toes To Bar | 30 Knees Up | 30 V-Ups | 30 Tuck Ups | 30 Sit Ups
• 30sec L-Sit | 30sec Front leg hold
• 400m/02:30min Run (Moderate pace)
• 20 Toes To Bar | 20 Knees Up | 20 V-Ups | 20 Tuck Ups | 20 Sit Ups
• 30sec L-Sit | 30sec Front leg hold
• 200m/01:30min Run (Moderate pace)
• 10 Toes To Bar | 10 Knees Up | 10 V-Ups | 10 Tuck Ups | 10 Sit Ups
• 30sec L-Sit | 30sec Front leg hold

3 Sets

• 30sec Alt. Jorden Lunges
• 30sec Cobra pushups
• 30sec Cat-Camel

1 Set

• 14 Alt. Reverse Lunges
• 12 Alt. Step Ups
• 40 Doubles | 40 Singles
• 12 Alt. Reverse Lunges
• 10 Alt. DB Step Ups
• 40 Doubles | 40 Singles
• 10 Alt. Reverse Lunges
• 8 Alt. DB Step Ups
• 40 Doubles | 40 Singles
• 8 Alt. Reverse Lunges
• 6 Alt. DB Step Ups
• 40 Doubles | 40 Singles

*כל התרגילים מבוצעים ללא משקל

3 Sets

• 30sec Scapular Pushups
• 30sec Quadruped Plank
• 30sec Bent Y-Raises

*את התרגיל האחרון בצעו ללא משקל כאשר האגודלים כלפי התקרה

1-2-3-4-5-6-7-8-9-10

• Pull-ups | Inverted Rows
• Pushups | Deficit

*סולם עולה של שני תרגילים - מתחיל קל ומסלים מהר.

3 Sets

• 1+1 Quadruped Hip CARs
• 15sec Forward Squat Walk + 15sec Backwards Squat Walk
• 4 TEMPO Vertical Jumps (3sec Down + Explosive Jump)

Every 03:00min X 4 Sets

• 12 Alt. Pistols | 6+6 Half Range Pistol
• 8 Box Jumps | 20 Squat Jumps (JUMP HIGH)

4 Sets

• 4-6 Pike Pushups | 3 Eccentric Pike Pushups | 6-10 Eccentric Pushups
• MAX Dips (~10 Reps) – RIR: 0 | MAX Box Dips (~10) – RIR: 0
• 30-60sec Plank Hold | 30-60sec Hand Stand Hold

*בכיווץ אקצנטרי נרד הכי לאט שאפשר לכיוון הרצפה

3 Sets

• MAX Top Pull Bar Hold
• MAX Bar Hollow Hold

01:30min Rest Between Sets