Strength Workout

Esercizio Serie Reps % T.U.T. Rest

Riscaldamento 5'
Push-Up 5 30 1'
Calf rises 5 30 1'
Squat bulgaro 5 15 per gamba 1'
Sit-Up 5 25 1'
Plank 5 2' 1'
*Diamond push-up (1) 2 15 1'
*Australian pull-up (2) 2 12 1'
*Dips (3) 2 15 1'
*Crunch (1-2) 2 25 1'
*Shoulder tap (3) 2 30 1'
*Pike push-up (3) 2 15 1'
*Sit-Up gambe tese (1-2) 2 25 1'
*Opzionali / () Combinazioni

Plyometric Workout
Esercizio Serie Reps % T.U.T. Rest
Corsa 5' 1'
Jump Squat 4 10 30''
Burpees 4 10 30''
Mountain Climbers 4 20 30''
Jump Rope 4 45'' 15''
Lunges 4 8 per gamba 30''
Tuck Jumps 4 6 30''
Plank Jacks 4 10 30''
 Allungamento
Esercizio Serie Reps % T.U.T. Rest
Lombar rotation (dx)/(sx) 1' 30'' /
Hamstring stretch (dx)/(sx) 1' 30'' /
Pirformis stretch (dx)/(sx) 1' 30'' /
Tall kneeling hip flexor stretc (dx)/(sx)
1' 30'' /
Kneeling hamstring stretch (dx)/(sx)
Seated spine rotation stretch (dx)/(sx) 1' 30'' /
Child's pose stretch 1' 30'' /
Upper back extension 1' 30'' /
Upper trap stretch (dx)/(sx) 1' 30'' /