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Sets: 1-2 x 10
Toes to sky
Sets: 1-2 x 10
Speed: 313
Sets: 1 x 5-10
Sets: 1-2 x 10
Sets: 1-2 x 10
Speed: 303
Sets: 1 x 5-15
Speed: 313
Knees to sky
Sets: 1-2 x 10
Speed: 311
Speed: 311
Bar roll-outs
Speed: 3X1
Russian twist
Speed: 202
Sets: 1 x 5-15
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Knee-up on vertical
Speed: 311
Modified V-sits
Speed: 311
Speed: 311
Rest:1-2 minutes
* You only need to do a warm up set if you plan to use external resistance (added weight) in the work sets.
Speed: 20X
Rest:1-2 minutes
Warm-up: 15 at bodyweight
Rest:1-2 minutes
Warm-up: nil
Speed: 201
Rest:1-2 minutes
*Again, you only need to do a warm up set if you plan to use external resistance in the work sets.
Stage 4
Weeks 10-12
Knee up on ball
Warm-up: nil
Sets: 1-2 x 10-20
Speed: 201
Rest: 2 minutes
Full V-Sits
Warm-up: nil
Sets: 1-2 x 5-15 with external load if needed
Speed: 10X
Rest: 2 minutes
B Days 2 and 4 (Tue/Fri)
Warm-up: 15 at bodyweight
Sets: 1 x 10-15
Speed: 301
Rest: 2 minutes
Note: You only need to do a warm up set if you plan to use external resistance in the work sets.