Rutina
beginner
Specific Legs Warm-up
legs
5 min
2x15"
Knee flexion and extension
2x15" a cada lado
Upper-body rotation
2x15" a cada lado
Ankle rotation
2x12" a cada lado
Quad stretch
2x12"
Rear chain stretching
2x12" a cada lado
Hip Flexors extensions
2x12" a cada lado
Calf extensions
2x12"
Side split stretch
2x8
Partial squat
2x12"
Skipping
2x8
Femoral bridge
2x12"
Isometric deep squat
2x8
Miners
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