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Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day B (Week 2)

-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension -> Door frame shoulder press
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)

Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round


Screenshot_20240205_084534_YouTube.jpg
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:roflol: :roflol:
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day B (Week 2)

-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Overhead triceps extension -> Door frame shoulder press
-Leg press
-Seated hip flexor cable spread
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)

Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round


Bekijk bijlage 615118Bekijk bijlage 615119

:roflol: :roflol:
Wat een klootzak die eerste, een piraat, verdomme!
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day A (Week 2)

-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Biceps curl //////
-Kneeling cable curl //////
-Calf toe press

Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round

IMG-20240205-WA0036.jpg
IMG-20240205-WA0035.jpg


FB_IMG_1707333722363.jpg
 
Yaaaahrrrr

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Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day B (Week 2)

-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Door frame shoulder press
-Leg press
-Hip adduction
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)

Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round

 
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day A (Week 2)

-Chest compression
-Side chest compression
-Behind the back compression
-Lat pulldown
-Archer pull
-Cable spread
-Hammer curl
-Biceps curl
-Kneeling cable curl
-Calf toe press

Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round

VideoCapture_20240208-212314.jpg
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Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 4)
Strenght program 10/10/10 (Strenght phase) Day B (Week 2)

-Compression behind the head
-Upright row
-Kneeling triceps pushdown
-Door frame shoulder press
-Leg press
-Seated hip flexor cable spread -> Hip adduction
-Hip abduction
-Stiff legged deadlift
-Crunches
-Seated obliques (palms on the handle)
-Seated obliques (elbow on the handle)

Contract 2sec., release 6sec.
10 reps/10sec/10 reps/10sec/10 reps/10sec (10sec isometric contraction)
1 round

 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

Het plan was om navy seal burpees en step ups te doen, maar eenmaal in de flow na de opwarming begon ik extra muscle control en isotonics toe te voegen om over te gaan naar overcoming isometrics tegen strap, een paar minuten steel clubbells play out en various Bullworker holds, voor ik er erg in had was ik al over de 90min. bezig en vond ik het wel welletjes :D

IMG-20240210-WA0012.jpg
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

Het plan was om navy seal burpees en step ups te doen, maar eenmaal in de flow na de opwarming begon ik extra muscle control en isotonics toe te voegen om over te gaan naar overcoming isometrics tegen strap, een paar minuten steel clubbells play out en various Bullworker holds, voor ik er erg in had was ik al over de 90min. bezig en vond ik het wel welletjes :D

Bekijk bijlage 615534
Kat kijkt ook met een blik: "Party's over poser!" :D
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 5)
Power program 7/5/7 (Power phase) Day A (Week 1)

-High archer pull
-Seated crunches
-Seated stiff legged deadlift
-Calf toe press, knees straight
-Seated lower ab raise
-Lower chest compression
-Overhead compression
-Front raise

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Iso-bow Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 5)
Power program 7/5/7 (Power phase) Day B (Week 1)

-Overhead cable spread
-Seated stiff arm pulldown
-Biceps curl
-Kneeling triceps pushdown
-Reverse grip triceps pushdown
-Hip adduction
-Deadlift
-Seated obliques

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round

Feet up crunches

1 x 250 x bw

Iso-motion with the Bullworker and Iso-bow
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 5)
Power program 7/5/7 (Power phase) Day A (Week 1)

-High archer pull
-Seated crunches
-Seated stiff legged deadlift
-Calf toe press, knees straight
-Seated lower ab raise
-Lower chest compression
-Overhead compression
-Front raise

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round


FB_IMG_1707946123961.jpg
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 5)
Power program 7/5/7 (Power phase) Day B (Week 1)

-Overhead cable spread
-Seated stiff arm pulldown
-Biceps curl
-Kneeling triceps pushdown
-Reverse grip triceps pushdown
-Hip adduction
-Deadlift
-Seated obliques

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round

Iso-bow holds
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 5)
Power program 7/5/7 (Power phase) Day A (Week 1)

-High archer pull
-Seated crunches
-Seated stiff legged deadlift
-Calf toe press, knees straight
-Seated lower ab raise
-Lower chest compression
-Overhead compression
-Front raise

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round

Iso-bow iso-motion


 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 5)
Power program 7/5/7 (Power phase) Day B (Week 1)

-Overhead cable spread
-Seated stiff arm pulldown
-Biceps curl
-Kneeling triceps pushdown
-Reverse grip triceps pushdown -> Door frame shoulder press
-Hip adduction
-Deadlift
-Seated obliques

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round


Screenshot_20240217_234838_Editor Lite.jpg


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Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Navy seal/Archer/Sphynx burpees

Ladder up 1/2/3/4/5, bij de 5 reps was ik ergens onderweg even de Navy seal uit het oog verloren


Screenshot_20240218_103745_YouTube.jpg
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 6)
Power program 7/5/7 (Power phase) Day A (Week 2)

-High archer pull
-Seated crunches
-Seated stiff legged deadlift
-Calf toe press, knees bend
-Seated lower ab raise
-Lower chest compression
-Overhead compression
-Front raise

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

The Bullworker muscle up program (Week 6)
Power program 7/5/7 (Power phase) Day B (Week 2)

-Overhead cable spread
-Seated stiff arm pulldown
-Biceps curl
-Kneeling triceps pushdown
-Reverse grip triceps pushdown -> Door frame shoulder press
-Hip adduction
-Deadlift
-Seated obliques

Contract 1sec., release 3sec.
7 reps/10sec/5 reps/10sec/7 reps/10sec (10sec isometric contraction)
1 round

FB_IMG_1708464233363.jpg
 
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