Προπόνηση 7 Απριλίου
Προθέρμανση 7min
Lying butterfly stretch, knee to chest stretch (left next right),glute stretch (left next right ),supine hamstring stretch (left next right), quad stretch (left and right ),calf stretch (left right),forward bend ..one by one for 20 sec each stretch.
Sumo Squats 8x10kg,8x10kg,8x10kg(kettleball)
Stiff leg deadlift with barbell 8x21kg,8x21kg,8x21kg
Leg Press on multi gym 12x20kg,12x20kg,12x20kg
Sliding Leg Curls 10x8kg,10x8kg,10x8kg.
Calf Raise 10x8kg,10x8kg,10x8kg
Seated Calf Raise with dumbells 12x8kg,12x8kg,12x8kg
Stretch 15sec each .
Child pose
Cobblers stretch
Kneeling hip flexor L
Kneeling hip flexor R
Wall pectoral stretch L
Wall pectoral stretch R
Lying figure 4 stretch L
Lying figure 4 stretch R
Shoulder cross stretch L
Shoulder cross stretch R
Overhead Triceps stretch L
Overhead Triceps stretch R
Standing quadriceps stretch L
Standing quadriceps stretch R.
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