Power Woman Training 4.0 - English

@Mov + Activ Full MI Sport 2.0

8-10 reps or 30-45" of work per exercise. 2-3 rounds, as you need (if 2 is enough, perfect). It's an activation guide: you can add or swap an exercise, but do all the movements shown.

Hip Thrust

3 x 8

1 Arm DB Shoulder Press

3 x 5

@Elevaciones Piernas - CORE

3 x 15

DB Lateral Step-Up Correcto

3 x 8

Cossack goblet squat Correct

3 x 8

Landmine Press - de pie a un brazo

3 x 8

Step up Glúteos

3 x 8

Seated Single Leg Press

3 x 15

Incline Bench Press En máquina

3 x 10

Incline DB Bench Press

3 x 10

##Movilidad + Act - Pull / Traccion

2 sets. Mobility: 8-10 reps per variation. Activation: - Face Pull: 3 x 5" - Inverted Row: 8 reps holding 1" with your chest at the bar - Hyperextensions: 8 reps with 10 kg on your chest - Chin Up Hold: 3 reps holding 3" at the top

Circuit Mobility + Activation Hips 1.0

2 sets of 8-12 reps per exercise. Hold 1" at the point of greatest work or range; in mobility, push the limits of the movement. - Glute Bridge: 5 x 3" - Single-leg glute bridge: 4 reps of 1" per leg - Monster walk: 20 steps (2 to each side…) - Deadlift and Good Morning: low load, slow movement

Good Morning

1 x 8

Bent Over Row

1 x 10

Deadlift tempo

1 x 4 @ 4141

Sumo Deadlift CORRECTO

1 x 8

Deadlift Deficit disco

4 x 8

Seated Row one arm

4 x 8

DB Deadlift

3 x 8

Extensión Gemelos - Smith

3 x 15

One arm row - Serrucho

3 x 8

Rowing

4 x 1000

Biking / Bici

1 x 10 @ 60

FacePull correcto

2 x 5 @ 3

Angels Snow elastic

2 x 8

Hiperextensión lumbar en banco - Back

2 x 5 @ 11.02, 22.05 kg

Hollow Hold WEIGHTED

4 x 1 @ 20

Crunch abs disco medio recorrido

Inclinación lateral con mancuerna

4 x MAX

Oblique Side Crunch

4 x 15

HIIT Metab 1.0

Here's a metabolic workout: you can change it or combine machines (one or two sets on each), but keep the intensity, volume and rests. - Bike: 4-5 sets of 4' (20" at high intensity x 40" very easy). 1' of rest between sets. - Rower: 6 sets of 800 m at a steady pace, approx. 70% of your max. 1' of rest between sets. - SkiErg: 8 sets of 20 calories. 1' of rest between sets. - Stair climber: 5 sets of 4' at a high pace without dropping it; you can alternate between climbing 1 step at a time or 2 at a time. 1' of rest between sets.

@Movilidad + activacion Squat 2.0

Mobility: 2 sets of 8-10 reps of each exercise. + 3' on the bike with pace changes (10" fast x 20" easy). Then, 1 set of 4 activation exercises: - Monster walk: 20 steps with a band between knees and ankles. - Goblet Squat: 10 reps with moderate load. - Overhead Squat: 5 reps with each hand, light load and maximum possible depth. - Pistol Squat: 5-6 per leg; if you can't do it well, use a rack or a high band for help.

CORE Ab Wheel de pie - progresiones

3 x 5

Pause Back Squat

2 x 6

Bulgarian Split barbell posterior

4 x 5

Barbell Lunge

4 x 12

Pallof Press Dinámico

4 x 20

Seated Single Leg Press

3 x 10

@Squat Hack

3 x 8

@Knee to elbows - OK

5 x 15

##Movilidad + Act - Pull / Traccion

1-2 sets of 8-10 reps per variation or 30-45" per exercise. Slow, controlled movement, really feeling the mobility or activation of each muscle group or joint.

Weighted Pull Ups

4 x 4

Tempo DB Bench Press

4 x 10

Lat Pulldown toma cerrada

5 x 5

Shoulder Press

5 x 5

Remo 90 - Pendlay Row al piso

5 x 8

Seated DB Shoulder Press

5 x 8