Day 1

Exercise Note Set/Ripetitions/Rest Video
Rope exercises:
Jump rope
+ bounce
30” workout 10” rest
Jumo rope
alternating frontal touch
30” workout 10” rest
Jump rope
feet together
30” workout 10” rest
Jump rope
from on-guard position
30” workout 10” rest
Jump rope
from on guard position
rope – backwards
30” workout 10” rest
As you like and occasionally spreent with high knees 30”
“Bosu” exercises (you can use sand dune):
Bosu step up frontale (isometric) keep 2” up with your leg 3series/10 each leg/1′ after both leg
Core-slider and lumbar circuit

:

3 series /6 exercises da 30” each/1′ 30” rest
Core slider open and close 20”
Lumbar Superman 20”
knee to opposite shoulder 20”
Lumbar Angel 20”
Back of the legs 20”
Lumbar little heart 20”
tennis ball exercises
:
Tennis ball exercises n.1 is importante the right coordination arm leg 2′ each exercises and repeat both front leg
30-Second Test at 3 meters look up on the page under tests required

Training form

Need help?