Fandare static 3 rep+ kick x4

Genuflexiuni cu izometrie 3 sec 12 rep x4

+ ramat cu ambele maini din aplecat4 x12 tras de banda X4X10

Inch worm

FLexii biceps + presa pt umeri

Russian twist

Side plank

Forfecari de picioare

1 leg bridge Donkey kick Abductii din patrupedie/1 hip dive

Genuflexiuni

Flotari

Impins umeri +flexi

V ups

Heels touch

Plank knee to elbow

Indreptari +flexi femurali pe podea x4 12-12

Mers lateral +rotire lateral 30 sec x3 20-

Impins pieptx4 12

Z pressx3 12

Plank knee to elbowx3

Heels touchx3