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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