1º Treino – Plano C
● Elliptical Machine Walk
Informações: 10 min
● Lever Seated Leg Press
Séries: 3x 12/10/8
Descanso: 60''
● Lever Leg Extension
Séries: 3x 12/10/8
Descanso: 60''
● Lever Lying Leg Curl
Séries: 3x 12/10/8
Descanso: 60''
● Lever Seated Hip Abduction
Séries: 3x 12/10/8
Descanso: 60''
● Lever Seated Hip Adduction
Séries: 3x 12/10/8
Descanso: 60''
● Lever Seated Calf Raise (plate loaded)
Séries: 3x 20/15/12
Descanso: 60''
● Staggered Leg Side Bridge
Séries: 3x 30''
Descanso: 30''
● Seated Leg Raise
Séries: 3x 20
Descanso: 30''
● Walking on Treadmill
Informações: 30 min