Strength series
C2 Ice skater squat
Strength series
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valmiina
CYCLES 1-3
easy
INFORMATION (read before continuing to strength sessions)
Lukeminen
General warm up (DO ME FIRST!)
Video – 00:00:00 minuuttia
Strength session 1
week 1
Introduction
Lukeminen
A1 Two leg squat
Video – 00:00:00 minuuttia
A2 Active recovery
Video – 00:00:00 minuuttia
B1 Lizard pushup
Video – 00:00:00 minuuttia
B2 Active recovery
Video – 00:00:00 minuuttia
C1 One arm pull
Video – 00:00:00 minuuttia
C2 Active recovery
Video – 00:00:00 minuuttia
Strength session 2
Training session #2
A1 One leg squat
Video – 00:00:00 minuuttia
A2 Active recovery
Video – 00:00:00 minuuttia
B1 Archer push up
Video – 00:00:00 minuuttia
B2 Active recovery
Video – 00:00:00 minuuttia
C1 Leverage Row
Video – 00:00:00 minuuttia
C2 Active recovery
Video – 00:00:00 minuuttia
Strength session 3
Training session #3
A1 Jump squat
Video – 00:00:00 minuuttia
A2 Active recovery
Video – 00:00:00 minuuttia
B1 Planche lean on the knees
Video – 00:00:00 minuuttia
B2 Active recovery
Video – 00:00:00 minuuttia
C1 One arm pull
Video – 00:00:00 minuuttia
C2 Side bridge
Video – 00:00:00 minuuttia
C3 Active recovery
Video – 00:00:00 minuuttia
CYCLES 4-6
intermediate
INFORMATION (read before continuing to strength sessions)
Lukeminen
General warm up (DO ME FIRST!)
Video – 00:00:00 minuuttia
Strength session 4
A1 Lizard pushup
Video – 00:00:00 minuuttia
A2 Active recovery
Video – 00:00:00 minuuttia
B1 Two leg squat
Video – 00:00:00 minuuttia
B2 Active recovery
Video – 00:00:00 minuuttia
C1 One arm pull
Video – 00:00:00 minuuttia
C2 Active recovery
Video – 00:00:00 minuuttia
Strength session 5
A1 Archer Push up
Video – 00:00:00 minuuttia
A2 Active recovery
Video – 00:00:00 minuuttia
B1 One leg squat
Video – 00:00:00 minuuttia
B2 Active recovery
Video – 00:00:00 minuuttia
C1 Leverage Row
Video – 00:00:00 minuuttia
C2 Active recovery
Video – 00:00:00 minuuttia
Strength session 6
A1 Planche lean on the knees
Video – 00:00:00 minuuttia
A2 Active recovery
Video – 00:00:00 minuuttia
B1 Jump squat
Video – 00:00:00 minuuttia
B2 Active recovery
Video – 00:00:00 minuuttia
C1 One arm pull
Video – 00:00:00 minuuttia
C2 Tricep destroyer
Video – 00:00:00 minuuttia
C3 Active recovery
Video – 00:00:00 minuuttia
CYCLES 7-9
intermediate to challenge
INFORMATION (read before continuing to strength sessions)
Lukeminen
General warm up (DO ME FIRST!)
Video – 00:00:00 minuuttia
Strength session 7
A1 Lizard pushup
Video – 00:00:00 minuuttia
A2 Leverage row
Video – 00:00:00 minuuttia
A3 Active recovery
Video – 00:00:00 minuuttia
B1 One leg squat
Video – 00:00:00 minuuttia
B2 Active recovery
Video – 00:00:00 minuuttia
C1 Unilateral row with elastic band (NOTE: this will require elastic band!)
Video – 00:00:00 minuuttia
C2 Human flag hold
Video – 00:00:00 minuuttia
C3 Active recovery
Video – 00:00:00 minuuttia
Strength session 8
A1 Archer Push up
Video – 00:00:00 minuuttia
A2 One arm sideway pull
Video – 00:00:00 minuuttia
A3 Active recovery
Video – 00:00:00 minuuttia
B1 One leg squat
Video – 00:00:00 minuuttia
B2 Dynamic side to side
Video – 00:00:00 minuuttia
B3 Active recovery
Video – 00:00:00 minuuttia
C1 Leverage Row
Video – 00:00:00 minuuttia
C2 Active recovery
Video – 00:00:00 minuuttia
Strength session 9
A1 Planche lean on the knees
Video – 00:00:00 minuuttia
A2 Lunges (unilateral squatting)
Video – 00:00:00 minuuttia
A3 Active recovery
Video – 00:00:00 minuuttia
B1 Jump squat
Video – 00:00:00 minuuttia
B2 Tricep destroyer
Video – 00:00:00 minuuttia
B3 Active recovery
Video – 00:00:00 minuuttia
C1 One arm pull
Video – 00:00:00 minuuttia
C2 Ice skater squat
Video – 00:00:00 minuuttia
C3 Active recovery
Video – 00:00:00 minuuttia
Congrats, you are now finished the first round of Strength series!
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