Treino de força

Warm-up

Resistance band shoulder routine – 10 reps each

Standing Single Leg Balance routine – 10 reps x 2

Standing alternating elbow to knee- 30 reps

Skater jumps – 30 reps

Upper Body

3 sets:

Alternated Overhead Shoulder Press – 7.5Kg DB x 2 x 10 reps each

Bent-Over Front Raises – 5Kg DB x 2 x 10 reps

Bent-Over Lateral Raises – 5Kg DB x 2 x 10 reps

2 sets:

High Row – 7.5Kg DB x 2 x 15 reps

Bicep Curls – 7.5Kg DB x 10 reps each

Alternated Hammer Curls – 7.5Kg DB x 10 reps each

Lower Body

3 sets:

Forward Lunges – 7.5Kg DB x 2 x 10 reps each

Backward Lunges – 7.5Kg DB x 2 x 10 reps each

Lateral Lunges – 10Kg Plate x 10 reps each

2 sets:

Goblet Squats – 16Kg KB x 12 reps

Elevated Single Leg Calf Raises – 16Kg KB x 20 reps each

Barbell Deadlifts – 35Kg x 15 reps

Abs

3 sets:

Russian Twists – 7.5Kg DB x 20 reps

Bicycle Crunches – 30 reps

Alternated V-SitUp Toe Reach – 7.5Kg DB x 10 reps

2 sets:

Plank Jacks – 20 reps

Plank Front Ins and Outs – 20 reps

Bird Dog – 20 reps

Stretching