AA-MG 050

Warm up:

RUN 10min starting very Slow and finishing Fast!

    

Abs: 3 Rounds

- 30 Abs Knee Touch

- 1 min Side Plank each side

- 1 min Superman Plank + swimming

- 1 min Front Plank wide legs

- 1"30 min Reverse Plank (bend your knees slightly and plant your heels on the bench)

 

Machines: FAST executions

4 rounds: Find a challenging weight for you on each exercise

- 15 x Hamstring Curls 

- 15 x Legs Extension + 10 sec isometric hold on the last rep

- 15 x Seated Chest Press

- 10 x Pulldown Wide Grip (behind the neck)

 

10min of passive stretching and relaxation