Rutina
intermediate
Kass Exercises
trapezius
20 min
5x5
Push-ups
5x5
Elbow push-ups
5x5
Burpees
5x5
Wall assisted handstand
5x5
Assisted handstand push-up
5x5
Tucked planche
5x5
Diamond push-ups
5x5
Decline push-ups
5x5
Dips
5x5
Elbow dips
5x5
Negative prone pull-ups
5x5
Isometric supine pull-ups
5x5
Supine pull-ups
5x5
Supine pull-ups in L
5x5
Dead Hang
5x5 a cada lado
One arm dead hang
5x5
Front lever raises
5x5
Leg raises
5x5
Isometric squat
5x5
Squat
5x5
Deep squat
5x5
Femoral bridge
5x5 a cada lado
Single leg femoral bridge
5x5
Explosive squat
5x5 a cada lado
Bulgarian squat
5x5 a cada lado
Lunges
5x5
Advanced tucked front lever pull ups
5x5
Russian twist
5x5
Leg raises on the ground
5x5
Plank
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