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

Jumping Jacks – 30 reps

Squat Jumps – 10 reps

Skater jumps – 30 reps

Upper Push – 2 sets

Barbell Overhead Press – 20Kg x 10 reps

Floor Press – 7.5Kg DB x 2 x 20 reps

Skull Crushers – 7.5Kg DB x 2 x 10 reps

Lower Leg – 2 sets

Barbell FW Lunges – 20Kg x 10 reps each

Goblet Squats – 20Kg KB x 10 reps

Side Lunges – 10Kg Plate x 10 reps each

Upper Pull – 2 sets

Pullovers – 10Kg Plate x 20 reps

Barbell Bent-Over Rows – 20Kg x 20 reps

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

Abs – 2 sets

Russian Twists – 7.5Kg DB x 20 reps

Alternate V-Sit Up Touch Toes – 7.5Kg DB x 20 reps

Bird Dog – 20 reps

Stretching