Fase 1: Estabilidad A

  • Dead bug - (10 - 20)
  • Lunge Matrix - (5 - 10)
  • Pushups - (10 - 15)
  • Standing rows - (10 - 12)
  • Plank with shoulder taps - (10 - 20)
  • Video

Fase 1: Estabilidad B

  • Alternating Superman - (10 - 20)
  • Single Leg Squat - (6 - 10)
  • Reverse Plank - (30 - 60 segs)
  • Hamstring curls - (10 - 15)
  • Side Plank - (30 - 60 segs)
  • Video

Fase 2: Fuerza A

  • Goblet Squat - (12 - 15)
  • Split Squat - (8 - 12)
  • Paloff Press - (10 - 15)
  • Check Press - (8 - 10)
  • Plank Rollout - (10 - 15)
  • Video

Fase 2: Fuerza B

  • Romanian Dead Lift - (8 - 12)
  • Hip Thrusters - (8 - 12)
  • Bent Over Row - (8 - 12)
  • Pushups - (10 - 15)
  • Jack Knife - (10 - 15)
  • Video

Fase 3: Poder A

  • Single Leg Reverse Knee Taps - (5 - 10)
  • Box Jumps - (10 - 15)
  • Chest Press on Ball - (10 - 12)
  • Renegade Row - (8 - 12)
  • Stability Ball Rollbacks - (10 - 15)
  • Video

Fase 3: Poder B

  • Russian Twist on Ball - (20 - 30)
  • Walking Lunges - (10 - 20)
  • Lunge Jumps - (10 - 20)
  • Windshield Wipers - (12 - 20)
  • Medicine Ball Slams - (10 - 15)
  • Video