Zsofi’s Bad Phase I Program

1

Hip Thrusts, Hikes and Figure 8 (ez uj de egyszeru es nagyon hatasos fel lazittani a csipod)

[cvg-video videoid=21 width=640 height=360 ]​

30s

Bodyweight

10/dir

1 1 1

1

2

Side Bend on Swiss Ball (Left Only)

[cvg-video videoid=98 width=640 height=360 ]​

30s

Bodyweight

1

30s hold

2

3

Right Side Flexion (nincs kulon video ehhez

de remelem emlekszel ra - csak a jobb oldalt csinald)

[cvg-video videoid=98 width=640 height=360 ]

30s

Bodyweight

8-12

2 1 2

3

4

Lower Body Russian Twist

[cvg-video videoid=29 width=640 height=360 ]

30s

Bodyweight

6/side

2 1 2

2-3

5

4 Point Tummy Vaccuum

[cvg-video videoId=2 width=640 height=360 ]​

30s

​Bodyweight

4-8

15s/10s

3