Zsofi’s Phase I Program

Phase I Porgram

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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N/A Bodyweight 10/dir 1 1 1 1
2 Side Bend on Swiss Ball (Csak a BAL)
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30s Bodyweight 1 30s hold 1
3 Right Side Flexion (nincs kuon 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 Vacuum
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30s Bodyweight 4-8 15s/10s 3