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MARTES 3 THE ROOTS (Lower Body)

Timer Duration: 32:00 Rollover intervals for more details.

Exercises:
  • Cuello, Tobillos Y Muñecas
  • Good Mornings
  • Standing Hip Rotations (in-out + Out-in)
  • Greatest Stretch In The World (r / L)
  • Deep Squat → Hamstring Unfold
  • Lateral Lunges (r/l)
  • 90/90 Hip Drops
  • Glute Bridge + Abducción
  • Prepárate Para Tu Primer Bloque !!!
  • Squat → Alt Reverse Lunge → 2 Pulse Squat → Stand
  • Rest
  • Sumo Squat → Calf Raise → 2 Pulse → Stand
  • Banded Lateral Walk (3 Pasos R + 3 Pasos L) → Squat
  • Squat → Reverse Lunge R + L → 2 Pulse Squat → Stand
  • Prepárate Para Tu Segundo Bloque !!
  • Der Single-leg Rdl To Knee Drive
  • Izq Single-leg Rdl To Knee Drive
  • Glute Bridge → 2-sec Hold → 3 Abduction Pulses
  • Prepárate Para Tu Tercer Bloque
  • Der Bulgarianss + 2 Pulses + Knee Drive
  • Izq Bulgarianss + 2 Pulses + Knee Drive
  • Prepárate Para Tu Finisher !!
  • Jumping Squats
  • Wall Sit
  • Cd- Glute Stretch, Isquios, Tobillos, Pigeon Pose, 4 Stretch,
  • Cuello, tobillos y muñecas 1:00
  • Good mornings 0:30
  • Standing hip rotations (in-out + out-in) 1:00
  • Greatest stretch in the world (R / L) 1:00
  • Deep squat → hamstring unfold 1:00
  • Lateral lunges (R/L) 0:30
  • 90/90 hip drops 0:30
  • Glute bridge + abducción 0:30
  • Prepárate para tu PRIMER bloque !!! 1:00
  • Squat → ALT reverse lunge → 2 pulse squat → stand 0:45
  • REST 0:10
  • Sumo squat → calf raise → 2 pulse → stand 0:45
  • REST 0:10
  • Banded lateral walk (3 pasos R + 3 pasos L) → squat 0:45
  • REST 0:10
  • Squat → reverse lunge R + L → 2 pulse squat → stand 0:45
  • REST 0:10
  • Sumo squat → calf raise → 2 pulse → stand 0:45
  • REST 0:10
  • Banded lateral walk (3 pasos R + 3 pasos L) → squat 0:45
  • Prepárate para tu SEGUNDO bloque !!! 1:00
  • DER Single-leg RDL to knee drive 0:45
  • REST 0:10
  • IZQ Single-leg RDL to knee drive 0:45
  • REST 0:10
  • Glute bridge → 2-sec hold → 3 abduction pulses 0:45
  • REST 0:10
  • DER Single-leg RDL to knee drive 0:45
  • REST 0:10
  • IZQ Single-leg RDL to knee drive 0:45
  • REST 0:10
  • Glute bridge → 2-sec hold → 3 abduction pulses 0:45
  • Prepárate para tu TERCER bloque !!! 1:00
  • DER BulgarianSS + 2 pulses + knee drive 0:45
  • REST 0:10
  • IZQ BulgarianSS + 2 pulses + knee drive 0:45
  • REST 0:10
  • Glute bridge → 2-sec hold → 3 abduction pulses 0:45
  • REST 0:10
  • DER BulgarianSS + 2 pulses + knee drive 0:45
  • REST 0:10
  • IZQ BulgarianSS + 2 pulses + knee drive 0:45
  • REST 0:10
  • Glute bridge → 2-sec hold → 3 abduction pulses 0:45
  • Prepárate para tu FINISHER !!! 1:00
  • Jumping squats 0:30
  • Wall Sit 0:30
  • Jumping squats 0:30
  • Wall Sit 0:30
  • CD- glute stretch, isquios, tobillos, pigeon pose, 4 stretch, 4:00

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