Session 4

1. Hyperextension

   1. 00:00:00 15

2. ABS

   1. 00:02:30 15

3. Box Jump

   1. 00:05:00 5

4. Hyperextension

   1. 00:07:30 15

5. ABS

   1. 00:10:00 15

6. Box Jump

   1. 00:12:30 5

7. Elbows Rotation

   1. 00:15:00 20 × 8

8. Wall Squat

   1. 00:17:30 8

9. Elbows Rotation

   1. 00:20:00 20 × 8

10. Wall Squat

    1. 00:22:30 8

11. Jerk

    1. 00:25:00 50 × 3
    2. 00:27:30 50 × 3
    3. 00:30:00 50 × 3
    4. 00:32:30 60 × 3
    5. 00:35:00 60 × 3
    6. 00:37:30 60 × 3

12. Press (with Rubber Band)

    1. 00:40:00 40 × 6
    2. 00:42:30 40 × 6
    3. 00:45:00 40 × 6
    4. 00:47:30 40 × 6

13. Reverse Plank

    1. 00:50:00 45 sec
    2. 00:52:30 45 sec
    3. 00:55:00 45 sec