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Treino Personalizado para pequenos grupos
Trainer for Small Groups
T.I.G.O. Treino Integrado em Grupo Outdoor
Functional Training in Small Groups
Credits to Rec Set Go Films http://www.youtube.com/channel/UCXazavqv7qvmbONBPxvZ_Jg/about
...
https://www.youtube.com/watch?v=7mgRUJox230
Warm Up
2 Rounds of
Performing 45`` and Rest 15`` of:
1- Plank Hold
2- Push Up
3- Down and Up
4- Lunges
5- V-Up
6- Air Squat
Strength
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
42-21-18:
Db Thrusters
Bent-over Rows
Site: https://renatocaetano.pt/
Facebook: https://www.facebook.com/PTRenato/
Instagram: https://www.instagram.com/ptrenato/
CaptaĆ§Ć£o e EdiĆ§Ć£o: Vasco Medinas
https://chicosalmonete.com/
...
https://www.youtube.com/watch?v=ThfW63DWMLw
Warm Up
2' Alt Cat Stretch & Downward Dog
Then,
in 10'
15 Glute Bridges
10 Single Leg DeadLift
15 Sit Ups
10 Single Leg DeadLift
Strength
Every 2 Minutes for 14 minutes
10 Z Press
10 Ring Row / or Bent Over Row
10 Tricep BW Extension
Workout - "Dead Burpees"
9 15 21 - 21 15 9
For Time:
DeadLifts
Burpees
Rest one minute at the top:
note your times:
1- the way up
2- the way down
Site: https://renatocaetano.pt/
Facebook: https://www.facebook.com/PTRenato/
Instagram: https://www.instagram.com/ptrenato/
CaptaĆ§Ć£o e EdiĆ§Ć£o: Vasco Medinas
https://chicosalmonete.com/
...
https://www.youtube.com/watch?v=Mt2zE6poEv0
Warm Up
Tabata
1- Single Leg Bridges
2- Crunch
3-Hollow Rock
4-SuperMan
AMRAP 6Ā“
Db Pull Over
In every minute
6 Pushups
On the Minute:
7 Goblet Thrusters (single DB)
7 DB Power Snatches
7 Burpees
For as long as possible
After 10 rounds, add (1) rep to each movement.
Site: https://renatocaetano.pt/
Facebook: https://www.facebook.com/PTRenato/
Instagram: https://www.instagram.com/ptrenato/
CaptaĆ§Ć£o e EdiĆ§Ć£o: Vasco Medinas
https://chicosalmonete.com/
...
https://www.youtube.com/watch?v=ox03jlt_T-k