Zsofi’s Bad Phase I Program

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Exercise

Rest

Intensity

Reps

Tempo

Sets

1

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

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30s

Bodyweight

10/dir

1 1 1

1

2

Side Bend on Swiss Ball (Left Only)

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30s

Bodyweight

1

30s hold

2

3

Right Side Flexion (nincs kulon video ehhez

de remelem emlekszel ra - csak a jobb oldalt csinald)

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30s

Bodyweight

8-12

2 1 2

3

4

Lower Body Russian Twist

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30s

Bodyweight

6/side

2 1 2

2-3

5

4 Point Tummy Vaccuum

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30s

​Bodyweight

4-8

15s/10s

3