At Home Program

11 drills

Muscle Building & Strength 2

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  1. SUPERMAN PUSH UPS
    3 × 10-20 · rest 45-90s
    Strength
  2. DIPS
    3 × 10-20 · rest 45-90s
    Strength
  3. DIAMOND PUSH UPS
    3 × 10-20 · rest 45-90s
    Strength
  4. PIKE PUSH UPS
    3 × 10-20 · rest 45-90s
    Strength
  5. HIP OPENER AGAINST WALL
    2 × 20-45s · rest 45-90s
    Strength
  6. ACHILLES ISO PRESS
    2 × 20-45s · rest 45-90s
    Strength
  7. LUNGE ISOMETRIC HOLD
    2 × 20-45s · rest 45-90s
    Strength
  8. SQUAT HOLD
    2 × 20-45s · rest 45-90s
    Strength
  9. PLANK
    2 × 45-60s · rest 45-90s
    Core
  10. SIDE PLANK
    2 × 45-60s · rest 45-90s
    Core
  11. REVERSE PLANK
    2 × 45-60s · rest 45-90s
    Core