PLAN INDIVIDUAL 2 - 2 DÍAS
FLEXIBILIDAD DINAMICA + MOVILIDAD ARTICULAR
S1 | S2 | S3 | S4 | 5’+5′ | 5’+5′ | 5’+5′ | 5’+5′ |
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ZONA MEDIA
SIT UP
S1 | S2 | S3 | S4 | 2×12″ | 2×15″ | 3×15″ | 3×18″ |
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MOUNTAIN CLIMBRES
S1 | S2 | S3 | S4 | 2×12″ | 2×15″ | 3×15″ | 3×18″ |
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LUMBARES
S1 | S2 | S3 | S4 | 2×12″ | 2×15″ | 3×15″ | 3×18″ |
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BLOQUE DE FUERZA
SENTADILLA + BICEPS + TROTE RODILLA ARRIBA
S1 | S2 | S3 | S4 | 2×10 | 3×12 | 3×13 | 3×14 |
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TRHUSTERS C/ BOTELLA DE AGUA/MOCHILA CON LIBROS /MANCUERNAS
S1 | S2 | S3 | S4 | 2×10 | 3×12 | 3×13 | 3×14 |
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PRESS DE PECHO CON BOTELLA O MANCUERNAS
S1 | S2 | S3 | S4 | 2×8 | 3×10 | 3×11 | 3×12 |
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BICEPS CON BOTELLA
S1 | S2 | S3 | S4 | 3×8 | 3×10 | 3×11 | 3×12 |
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MAYOR CANTIDAD DE VUELTAS EN EL TIEMPO ESTIPULADO
JUMPING JACKS
5′ | 7′ | 9′ | 7′ | 15 | 15 | 15 | 15 |
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SUBIDA A ESCALON DE LATERAL
5′ | 7′ | 9′ | 7′ | 8C/P | 8C/P | 9C/P | 10C/P |
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IR Y VOLVER EN 10 MTS
5′ | 7′ | 9′ | 7′ | 4VECES | 4VECES | 5VECES | 6VECES |
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PATADA DE GLUTEOS C/TOBILLERA
5′ | 7′ | 9′ | 7′ | 15 | 16 | 18 | 20 |
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SPRAWL
5′ | 7′ | 9′ | 7′ | 5 | 6 | 7 | 8 |
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