TrainPro Center
General Fitness, Women's Training, Functional Training0 sessions per week
Must use App app to view and log training
Program Training
A1
Masaje dorsal foam roller
1 x 0:30
A2
CORE Angels Exercise
1 x 8
B1
Mobility Squat - Sentadilla profunda
1 x 5 @ 5
B2
Sentadilla pulso - Squat
1 x 10
B3
DB 3-Way Raise
1 x 24 @ 6.61 kg
B4
DB Push Press
1 x 10
C1
Back Squat
3 x 10
C2
Shoulder Press
3 x 10
C3
Hollow Hold CORRECTO
3 x 1 @ 20
C4
Crunch con disco ( semi carpa)
3 x 10 @ 11.02 kg
D1
Barbell Lunge
3 x 16
D2
DB Bench Press
3 x 8
D3
KB Russian Twist
3 x 20 @ 11.02 kg
E
Biking
4 x 4:00
A1
Hiperextension toracica con rodillo 2
1 x 8
A2
World's Greatest Stretch (Mobility Exercise)
1 x 8
A3
90-90 Caderas con manos
B1
Glute Bridge con banda + abductores
1 x 8 @ 2
B2
ISO Glute Bridge Iso Isquio-
1 x 8 @ 1
B3
Monster walk - C bandas
1 x 20
B4
Bent Over Row
1 x 10
B5
Pull Up scap - Escapulares
1 x 5 @ 2
C1
Hip Thrust
3 x 8
C2
Pull up Asistidas elastic
3 x 6
C3
Lat Pulldown toma cerrada
3 x 8
D1
Romanian Deadlift
3 x 8
D2
Seated Row one arm
3 x 12
D3
Seated Ab Crunch
3 x 12
E
Hiperextension lumbar en banco - Back
3 x 10
F
Rowing
4 x 500
A
Masaje dorsal foam roller
1 x 1 @ 60
Conditioning
B
Circuit Mobility + Activation Hips 1.0
2 series entre 8 y 12 reps x ejercicio Sostener en el punto de mayor trabajo o mayor extension durante 1¨ , en movilidad forzar los limites del mov Glute bridge 5 x 3¨ Puente de gluteo 4 reps de 1¨ x pierna Monster walk 20 pasos ( 2 para cada lado...) Deadlift y good morning carga baja, gesto lento
C1
Face Pull correcto
2 x 5 @ 3
C2
DB Thruster
2 x 10
D1
Deadlift tempo
3 x 6
D2
Lat Pulldown toma cerrada
3 x 8
E1
DB Deadlift
4 x 12
E2
Seated Row
4 x 8
E3
Landmine Press pectoral - 2 brazos
3 x 10
F1
goblet box step up
3 x 10
F2
Seated DB Shoulder Press
3 x 10
F3
Knees to Elbows
3 x 10
G
Cinta de correr - Run
8 x 1:00
A
Glute Bridge con banda + abductores
2 x 15
B1
Monster walk - C bandas
2 x 40
B2
Air Squat
2 x 20
C
Hip Thrust
D1
Kettlebell Deficit Sumo Deadlift
3 x 10
D2
DB Reverse Lunge (Front Foot Elevated)
3 x 8 @ 66.14 kg
E1
Pull Throught - Buen dia polea baja
3 x 12
E2
Abductores + gluteos en maq aductores
3 x 15
F1
Patada de gluteos en polea baja
3 x 15
F2
Patada lateral gluteo polea baja
3 x 15
