WORKING OUT AT HOME by CLEMENTE LORIS

Author:CLEMENTE, LORIS [CLEMENTE, LORIS]
Language: eng
Format: epub
Published: 2021-03-27T16:00:00+00:00

Day a :

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photo 93-B

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photo 95-A

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photo 98-B

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Day b :

• Romanian deadlift with bag + step-ups 3x12+12 each side – photo 106 place your feet hips wide and hold a bag in your hands, then tilt your upper body forward keeping your back straight as if you wanted to put it down, bend your legs slightly then come back up.

• Photo 107 place one foot on a chair or a support, climb it only using one leg, perform all reps, then repeat on the other side.

• Side lunges + kickbacks* + side kickbacks 3x12 each leg – photo 108 take a sidestep with your right leg, then bend it while keeping the left one extended, repeat on the other side.

• Photo 109 from a quadrupedal position, extend one leg behind you, perform all repetitions then repeat on the other side.

• Photo 110 lean on your right side, then lift your extended left leg and come back down, repeat on the other side.

Nb : * if you have it, use a rubber band.

• Bent over rows with bag + pull overs with bottles 3x12+12+15 – photo 111 lean your right knee and hand on a chair, grab a bag with your left hand. Extend your arm and lift the bag until your elbow touches your side, perform all repetitions then repeat on the other side.

• Photo 112 lean your shoulders on a chair and not your hips, bring 2 weights above you, extend your arms backwards then go back to the initial position.

• French press on a support + knees narrow push-ups 3x10+10

• Photo 113 kneel in front of a chair, place your hands on the side of it then bend and extend your elbows while keeping them close to your body.

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• Photo 114 kneel and place your hands slightly narrower than your shoulders, then bend your arms, tap the floor lightly with your chest and lift yourself up keeping your elbows close.

• Side bendings with bag + side plank 3x12+12+30” each side – photo 115 while standing, grab a bag with your left hand then tilt your upper body to the left keeping your legs extended, perform all repetitions then repeat on the other side.

• Photo 116 lean your right elbow and your feet on the floor, lift your pelvis and keep your body in axis, repeat on the other side.

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