Stretching libero
T1
Footwork libero x2min
Dolphin Push up x10
Side lying T rotation x6+6
Nordic Quads x10
Side Ups x6+6
Side Plank Leg Rise x6+6
Leg Whip x6+6
Back Rolls x10
Eagle x10
Scorpion x10
T2
Skip x10
Skip interno x10
Skip esterno x10
Bounce hip flip x10
Side to side squat x10
Side lunge to drive x6+6
Lunge to drive + rot x6+6
Lunge + up x6+6
T3
Leg swing frontale x10
Leg Swing laterale x10
Leg swing posteriore x10
Tenuta dl 10sec x3
dl x10
nr x10
nk x10
T4
> -> <<- lateral switch step x10
back drive x10
front drive x10
drive drive x6+6
drive drive front drive x6+6
Hunting hops (LLLC) x6+6
pk hops (LLLC) x6+6
pk hops long (LLLL) x6+6
T5
Jump drive 2×10
Jump drive ant 2×10
Drive ant << 2×10
pka << 2×10
Double drive << 2×10
Slide pka 2×10
T6
lunge + yop 3×10
lunge + pka 3×10
lunge + double drive 3×10
T7
Middle Split Eccentrico 3x24sec
NOMI CALCI
Potete trovare le abbreviazioni delle tecniche su questo link
