3º Treino – Femoral + Gémeos
● Run on Treadmill
Séries: 10'
● Dumbbell Stiff Leg Deadlift
Séries: 15/12/10
Descanso: 60''
● Lever Lying Leg Curl
Séries: 15/12/10
Descanso: 60''
● Lever Lying Single Leg Curl
Séries: 15/12/10
Descanso: 60''
● Lever Seated Hip Adduction
Séries: 15/12/10
Descanso: 60''
● Lever Seated Calf Raise (plate loaded)
Séries: 3x 20
Descanso: 60''
● Front Plank to Push-up
Séries: 3x30''
Descanso: 30''
● Air Bike
Séries: 3x 30
Descanso: 30''
● Twist Crunch (leg up)
Séries: 3x30
Descanso: 30''
● Walking on Treadmill
Séries: 30'