Rutina

beginner

Posture Correction and Compensation

back

30 min

3x12

Traps pull

3x15"

Back bridge in shoulder extension

3x8

Traps T-pull

3x15" a cada lado

Hip Flexors extensions

3x10 a cada lado

External shoulder rotation

3x15" a cada lado

Lats extension with crossed hands

3x15" a cada lado

Biceps and Chest extensions

2x15

Neck flexors strengthening

2x15

Scapular retraction with body weight on the ground

back, biceps, triceps, chest

5 min

intermediate

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