Allenamento in quarantena 28

warm up

Stretching e mobilità

Leg control technique 

[20 ON/15 OFF x6] x 3

Circuito 1

• Hunting PK
• dw
• md

Circuito 2

• bt!slam
• nr
• pk!nr

Circuito 3

• bn!nr
• bn!bt!dl
• bt!bn!nr

Leg control strength

Dl holds 10sec 4×2
Leg Rises 4×12

ROM strength 

• Middle split PNF 4×2
• Side split PNF 4×2
• Middle split ISO 4×24

NOMI CALCI

Potete trovare le abbreviazioni delle tecniche su questo link

https://youtu.be/Y2c31v0fjyM

SOUNDTRACK

Gorillaz – Aries ft. Peter Hook & Georgia (2020)