2351 Training Method
Bodybuilding, Women's TrainingCom o Strong & Peachy não vais apenas construir um corpo forte, e construir a FORÇA de um físico que inspira confiança.
Dividido em 5 treinos semanal, é indicado para iniciantes e enfatiza o desenvolvimento da força com movimentos compostos
Não vamos ganhar sempre
Não podemos ser perfeitos
Não podemos controlar tudo
Mas temos uma vontade imparável de continuar. ' 💥😉
PRONTOS PARA FICAR MAIS FORTE???
5 sessions per week
Must use App app to view and log training
Program Training
2351 Warm Up and Mobility
A
1 Round: 15 Squat hip Rotation 15 Drop Squat 10 Prisioner Squat High Jump 2 Rounds: 5 3 Position DL 5 Down and Finish 5 Elbows High and Outisde (Bar Close) 8 Muscle Clean (Strong Turnover) 5 Tall power Clean 5 Pull Under 5 Back Squat + 8/8 BW Split Squat
B1
2351 Back Squat
4 x 2 @ 55.12, 99.21, 121.25, 130.07 kg
B2
2351 Dual KB Split Squat
4 x 6 @ 35.27, 26.46, 35.27, 35.27 kg
C1
2351 Back Rack Split Squat
3 x 8 @ 55.12, 77.16, 77.16 kg
C2
2351 Medball Squat
3 x 20 @ 19.84 kg
2351 AMRAP 5"
D
2 - 4 - 6 - 8 - 10... BB Back Squat (15 Kg) *Every Round 2 Burpees
2351 AMRAP 5"
E
2 - 4 - 6 - 8 - 10... BB Front Squat (15 Kg) *Every Round 2 Burpees
2351 AMRAP 5"
F
2 - 4 - 6 - 8 - 10... BB Push Press (15 Kg) *Every Round 2 Burpees
2351 AMRAP 6"
G
3 - 6 - 9 - 12... BB Thruster (15 Kg) *Every Round 2 Burpees
2351 Warm Up and Mobility
A
1 Round: 15 Squat hip Rotation 15 Drop Squat 10 Prisioner Squat High Jump 2 Rounds: 5 3 Position DL 5 Down and Finish 5 Elbows High and Outisde (Bar Close) 8 Muscle Clean (Strong Turnover) 5 Tall power Clean 5 Pull Under 5 Back Squat + 8/8 BW Split Squat
B1
2351 Back Squat
4 x 2 @ 55.12, 99.21, 121.25, 130.07 kg
B2
2351 Dual KB Split Squat
4 x 6 @ 35.27, 26.46, 35.27, 35.27 kg
C1
2351 Back Rack Split Squat
3 x 8 @ 55.12, 77.16, 77.16 kg
C2
2351 Medball Squat
3 x 20 @ 19.84 kg
2351 AMRAP 5"
D
2 - 4 - 6 - 8 - 10... BB Back Squat (15 Kg) *Every Round 2 Burpees
2351 AMRAP 5"
E
2 - 4 - 6 - 8 - 10... BB Front Squat (15 Kg) *Every Round 2 Burpees
2351 AMRAP 5"
F
2 - 4 - 6 - 8 - 10... BB Push Press (15 Kg) *Every Round 2 Burpees
2351 AMRAP 6"
G
3 - 6 - 9 - 12... BB Thruster (15 Kg) *Every Round 2 Burpees
Glutes and Hams
A
B
Barbell Back Squat by Sofie
20, 15, 12, 11, 11, 9, 9
C
1 Dumbbell B-Stance RDL
12, 12, 10, 10
D
1 Dumbbell Bulgarian Split Squat
3 x 10
E1
Dual Leg Leg Curl
3 x 12
E2
Seated Abduction
3 x 10
F
Hack Machine Good Morning
3 x 10
