Aquecimento: Geral

1 Set x 10 Reps

Alongamento: Isquiotibiais

1 Set x 10 Reps

Alongamento: Quadril (rot ext)

1 Set x 10 Reps

Alongamento: Teapot

1 Set x 10 Reps

Chin-Up with Knee Raise

4 Sets x 15 Reps

Push-Up

4 Sets x 15 Reps

Dumbbell Shoulder Press

4 Sets x 15 Reps

Extensão Nórdica

4 Sets x 15 Reps

Stability Ball Hamstring Curl to Bridge

4 Sets x 15 Reps

Weighted Crunch

4 Sets x 15 Reps

Pull-Up

3 Sets x 8 Reps

Push-Up (Close Hand)

3 Sets x 8 Reps

Dumbbell Walking Lunge

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Rocky Pull-Up

3 Sets x 8 Reps

Machine Kneeling Leg Curl

3 Sets x 8 Reps

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Rotational Crunch

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps