Quadricipe + Glúteo
● Walking on Stepmill
Séries: 5 min
● Lever Leg Extension
Séries: 15/12/10/10/10 (dropset)
Descanso: 45''
● Dumbbell Sumo Squat off Benches
Séries: 15/12/10
Descanso: 45''
Informações: Usar 2 steps
● Barbell Squat
Séries: 15/12/10
Descanso: 45''
● Cable standing hip extension
Séries: 3x20
Descanso: 45''
● Lever Seated Hip Abduction
Séries: 15/12/10
Descanso: 45''
● Lying Flat Hip Raise
Séries: 3x20
Descanso: 30''