- Programma A
Bulgarian Split Squat 4×12+12 rec 1′
Hindu Push Up 4×8/12 rec 1′
Towel Hamstring Curl 4×8 rec 1′
Rematore con elastico 4×8/12+8/12 rec 45″
Plank 4xmax rec 45″
- Programma B
Lateral Step Up, eccentrica lenta 4×6+6 rec 1′
Body Row, in appoggio al tavolo 4×8/12 rec 1′
Step Up, 4×8+8 rec 1′
Dips 4×8/12 rec 1′
Wood Chopper 4×12+12 rec 45″
- Programma C
Affondi 4×20 rec 1′
Piegamenti 4×8/12 rec 1′
Reverse Nordic Curl 4×8 lente rec 1′
Rematore a braccio teso con elastico 4×8/12+8/12 rec 45″
Side Plank 3xmax+max rec 45″