JUEVES 3 THE RISE (Upper Body)

Neck Mobility
Wrist Mobility (circles, Up-down-sides)
Shoulder Rolls
Arm Circles And Cross
Hip Rotations And Side Bends
Inch Worms
Scapular Push-ups
Thread The Needle
Prepárate Para Tu Primer Bloque !!!
Push-up → Shoulder Tap → Toe Tap (combo)
Rest
Tricep Dips En Silla
Db Shoulder Press (slow Negative)
Prepárate Para Tu Segundo Bloque !!
Bent Over Rows (neutro)
Rear Delt Fly + W Raise (alternando)
Banded Lat Pull-down + Hold (1 Sec)
Prepárate Para Tu Tercer Bloque
Front Raise → Lateral Raise
Hammer Curl → Curl Rotation → Overhead Press
Tricep Kickback + Pulse (2 Reps)
Prepárate Para Tu Cuarto Bloque !!!
2 Push + Plank Drag + 2 Row (alternado)
Pike Push Up
Supermans
Incline Push-up On Chair → Slow Negative
Cd- Chest Opener, Tricep Stretch, Shoulder Stretch, Thread The Needle, Respiracion,

Neck mobility 0:30
Wrist mobility (circles, up-down-sides) 0:30
Shoulder rolls 0:30
Arm circles and cross 0:30
Hip rotations and side bends 1:00
Inch worms 1:00
Scapular push-ups 0:30
Thread the needle 0:30
Prepárate para tu PRIMER bloque !!! 1:00
Push-up → shoulder tap → toe tap (combo) 0:45
REST 0:15
Tricep dips en silla 0:45
REST 0:15
DB Shoulder Press (slow negative) 0:45
REST 0:15
Push-up → shoulder tap → toe tap (combo) 0:40
REST 0:10
Tricep dips en silla 0:40
REST 0:10
DB Shoulder Press (slow negative) 0:40
Prepárate para tu SEGUNDO bloque !!! 1:00
Bent Over Rows (neutro) 0:45
REST 0:15
Rear Delt Fly + W Raise (alternando) 0:45
REST 0:15
Banded Lat Pull-Down + Hold (1 sec) 0:45
REST 0:15
Bent Over Rows (neutro) 0:40
REST 0:10
Rear Delt Fly + W Raise (alternando) 0:40
REST 0:10
Banded Lat Pull-Down + Hold (1 sec) 0:40
Prepárate para tu TERCER bloque !!! 1:00
Front raise → lateral raise 0:45
REST 0:15
Hammer curl → curl rotation → overhead press 0:45
REST 0:15
Tricep kickback + pulse (2 reps) 0:45
REST 0:15
Front raise → lateral raise 0:40
REST 0:10
Hammer curl → curl rotation → overhead press 0:40
REST 0:10
Tricep kickback + pulse (2 reps) 0:40
Prepárate para tu CUARTO bloque !!! 1:00
2 Push + Plank drag + 2 row (alternado) 0:50
REST 0:15
Pike Push-Up 0:50
REST 0:15
Supermans 0:50
REST 0:15
Incline Push-Up on Chair → Slow Negative 0:50
CD- chest opener, tricep stretch, shoulder stretch, thread the needle, respiracion, 4:55