1º Treino – Perna
● Elliptical Machine Walk
Séries: 10 min
● Sled Hack Squat
Séries: 3x15
Descanso: 60''
● Sumo Squat
Séries: 3x15
Descanso: 60''
● Sled 45 degrees Leg Press
Séries: 3x15
Descanso: 60''
● Lunge
Séries: 3x15 (cada perna)
Descanso: 60''
● Lever Leg Extension
Séries: 3x15
Descanso: 60''
● Lever Lying Leg Curl
Séries: 3x15
Descanso: 60''
● Lever Lying Single Leg Curl
Séries: 3x15
Descanso: 60''
● Lever Seated Hip Abduction
Séries: 3x15
Descanso: 60''
● Lever Seated Hip Adduction
Séries: 3x15
Descanso: 60''
● Lever Seated Calf Raise (plate loaded)
Séries: 3x20
Descanso: 60''
● Front Plank
Séries: 3x30''
Descanso: 30''