4ºT – Perna
● Elliptical Machine Walk
Séries: 10 min
● Barbell Low Bar Squat with Rack
Séries: 12/10/8
Descanso: 45''
● Dumbbell Split Squat
Séries: 12/10/8
Descanso: 45''
● Dumbbell Supported Squat
Séries: 12/10/8
Descanso: 45''
● Lever Leg Extension
Séries: 12/10/8
Descanso: 45''
● Lever Lying Leg Curl
Séries: 12/10/8
Descanso: 45''
Super Série
● Lever Seated Hip Adduction
Séries: 3x20
Descanso: 45''
● Walking on Treadmill
Séries: 30 min (HIIT - 2 min caminhada acelerada - 40'' em sprint)