4ºT – Quadricípe + Glúteo
● Lever Leg Extension
Séries: 15/12/10
Descanso: 60''
● Barbell Squat
Séries: 15/12/10/8
Descanso: 60''
● Dumbbell Sumo Squat off Benches
Séries: 15/12/10
Descanso: 60''
Super Série
● Sled 45 degrees Leg Press
Séries: 15/12/10
Descanso: 60''
● Cable standing hip extension
Séries: 20/15/10
Descanso: 60''
● Lever Seated Hip Abduction
Séries: 20/15/12
Descanso: 60''
● Dumbbell Russian Twist
Séries: 3x 20
Descanso: 30''
● Front to Side Plank
Séries: 3x 30''
Descanso: 30''