A
Mov L BLQ 3
B
ACT. L BLQ 3
C1
Trap Bar DLFT
3 x 8
C2
SL Squat Drop > Triple Ext Band OH Press
3 x 6..8
D1
Front Rack Split Squat "Static Supported"
3 x 6..8
D2
Banded Lunge Jump
3 x 5
E1
TRX Hamstring Curls nvls
3 x 10
E2
Band Assisted Pistol Squat
3 x 6
F1
Drop Cossack Squat > DB Snatch
3 x 6
F2
Hanging Leg Raises
2 x 12
F3
Wall Squat Elevated Ankle
3 x 20
A
MOV M BLQ3
B
ACT. M BLQ3
C1
High Pull
8, 6, 4
C2
TRX Eccentric Y
3 x 5...6
C3
Ab Wheel
3 x 8..10
D1
Barbell Bench Press
3 x 10
D2
MB Floor Chest Pass to Wall Pass
3 x 6
D3
Band Side Bend
3 x 10
E1
ISO Pull Up
3 x 12
E2
Bird DogRow
3 x 10
E3
Band Rotation
3 x 6
F1
Slider Push Up
2 x 6..8
F2
Band Alt Row
2 x 8..12
F3
Chest Supported Incline DB Lat Raise
2 x 8..12
G1
Gymnastic Chin Up
2 x 8..12
G2
DB Overhead Carry
2 x 20
G3
TRX Tricep Extension
2 x 8..12
A
Mov L BLQ 3
B
ACT. L BLQ 3
C1
Power Clean
8, 6, 4
C2
Seated Box to Box Jump
3 x 3
D1
Back Squat
3 x 10
D2
Tuck Jump
3 x 6
E1
BB Step Up
3 x 8
E2
Power Step-Up
3 x 6
F1
SL Box Hip Thrust
3 x 6..8
F2
SL Broad Jump
3 x 3
G1
Band March
3 x 6...8
G2
SL ISO Ankle Run Pos.
2 x 25
A
MOV M BLQ3
B
ACT. M BLQ3
C1
Standing Push Press
3 x 10
C2
SA DB High Pull
3 x 6..8
C3
Death By HALO
2 x 2
D1
Barbell Incline Bench Press
3 x 10
D2
Plyo Push Up to box
3 x 6
D3
Foam Roller Reverse Crunch
2 x 12
E1
BB Pendlay Row
3 x 10
E2
MB Rot Back Throw
3 x 4
E3
Landmine Bar Twist
2 x 6
F1
SL Pull Over
2 x 8..12
F2
Trap Bar Carrie 1/2
2 x 15
F3
DB Cross Body Raise
2 x 8..12
G1
Bicep Curl + OH Press
2 x 8..12
G2
Copa
2 x 8..12
G3
Shrugs + Circulos
2 x 8
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