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

Full body – 5 sets

Barbell Clean & Press – 20Kg x 12 reps

Barbell Bent Over Row – 20kg x 20 reps

Barbell deadlifts – 20Kg x 15 reps

Barbell Bicep Curls – 20Kg x 10 reps

Abs – 3 sets

Elbow plank Spider-Man – 20 reps

Elbow plank dips – 20 reps

Elbow side plank dip – 10 reps each

Stretching