Skip to main content

Session 11

  1. Reverse Hyperextension

    1. 00:00:00 15

  2. Crunch

    1. 00:02:30 15

  3. Gakk Squat

    1. 00:05:00 15

  4. Reverse Hyperextension

    1. 00:07:30 15

  5. Crunch

    1. 00:10:00 15

  6. Gakk Squat

    1. 00:12:30 15

  7. Reverse Hyperextension

    1. 00:15:00 15

  8. Crunch

    1. 00:17:30 15

  9. Gakk Squat

    1. 00:20:00 15

  10. Back Squat

    1. 00:22:30 62.5 × 8
    2. 00:25:00 75 × 6
    3. 00:27:30 87.5 × 5
    4. 00:30:00 100 × 4
    5. 00:32:30 112.5 × 3
    6. 00:35:00 100 × 4
    7. 00:37:30 87.5 × 5
    8. 00:40:00 75 × 6
    9. 00:42:30 62.5 × 8

  11. Front Squat

    1. 00:45:00 50 × 2
    2. 00:47:30 60 × 2
    3. 00:50:00 70 × 2
    4. 00:52:30 80 × 2
    5. 00:55:00 90 × 2
    6. 00:57:30 100 × 2
    7. 01:00:00 100 × 1
    8. 01:02:30 100 × 2
    9. 01:05:00 100 × 1

  12. Back Split Squat

    1. 01:07:30 50 × 6+6
    2. 01:10:00 50 × 6+6
    3. 01:12:30 50 × 6+6
    4. 01:15:00 50 × 6+6

  13. Box Jump

    1. 01:17:30 8
    2. 01:20:00 8
    3. 01:22:30 8
    4. 01:25:00 8