- 3x1 Hollow St (3-5-7 seg)
- 3x2 Press rana
- 3x1 Press Straddle con liga
- 3x Rana ADV Hollow + 7 flex lean + 10 seg lean
- 3x 3-5 flexiones de pino + 10 seg lean
- 3x7 Press lean + 10 seg lean
Martes / Viernes – Front Lever
- 3x (3 seg touch + 3 pull ups + 3 press + 3 seg aguante)
- 3x (2 seg touch + 2 pull ups + 2 press + 2 seg aguante)
- 3x (3 seg touch half + 3 pull ups half + 3 press half + 3 seg half)
- 3x (3-5 touch + 3-5 pull ups + 3-5 press + 3 seg front lever con goma roja)
- 3x1 Hollow Press (3-5-7 seconds)
- 3x2 Frog Press
- 3x1 Straddle Press with band
- 3x ADV Hollow Frog + 7 lean flexes + 10 seconds lean
- 3x 3-5 handstand push-ups + 10 seconds lean
- 3x 7 lean presses + 10 seconds lean
Tuesday/Friday – Front Lever
- 3x (3 seconds touch + 3 pull-ups + 3 press + 3 seconds hold)
- 3x (2 seconds touch + 2 pull-ups + 2 press + 2 seconds hold)
- 3x (3 seconds medium touch + 3 seconds pull-ups + 3 seconds press + 3 seconds half touch)
- 3x (3-5 touch + 3-5 pull-ups + 3-5 press + 3 sec front lever with red rubber)
- 3x 3-5 Flex tuck + pull ups tuck en máxima forma
- 3x 90° Straddle + Front Hollow
- 3x 5 Flex lean + 10 dominadas + lean plancha
- 3x 5 Press lean + 10 Australian + 10 seg lean
Descansamos miércoles y domingo, así aseguramos 48 horas de recuperación entre cada sesión de front y plancha. El objetivo 🎯 este mes es mejorar considerablemente. En el entrenamiento de plancha y en el mesosiclo en general me está apoyando Henry; en front lever, me voy guiando yo mismo según mis sensaciones.
Otra cosa muy importante: saber escuchar al cuerpo. Si estamos algo cansados, podemos reducir repeticiones o ajustar la progresión para lograr una mejor ejecución y forma
¡Somos SWC!
Gracias por acompañarme en este viaje. ¡Nos vemos en el próximo post!
- 3x 3-5 Flex tucks + tuck pull-ups in peak form
- 3x 90° Straddles + Front Hollow
- 3x 5 Lean flexes + 10 pull-ups + Lean plank
- 3x 5 Lean presses + 10 Australian dips + 10 sec lean
We rest on Wednesdays and Sundays, ensuring 48 hours of recovery between each front and plank session. The goal 🎯 this month is to improve considerably. Henry is supporting me in plank training and in the mesocycle in general; in front lever training, I'm guiding myself based on my feelings.
Another very important thing: knowing how to listen to my body. If we're a little tired, we can reduce reps or adjust the progression to achieve better execution and form.
We are SWC!
Thanks for joining me on this journey. See you in the next post!
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DETALLES DE LA EDICIÓN
Dispositivo
Spark-10-Pro Plus
Aplicación
Cap Cut
Traductor:
DeepL logo Traduct or
Social Networking
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