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

Wooden clubbell tornado * Lateral raise

2kg clubbell, 6 rounds, greasing the flow

Iso-bow holds

2 rounds

Archer push ups

1 x 38 x bw


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

L-sit

4 sets

6-count/Navy seal/Archer burpees

2 x 4 x bw

The Bullworker muscle up program (Week 13)
The isometric power pulse program. Phase one (Week 1)

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds




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

The Bullworker muscle up program (Week 13)
The isometric power pulse program. Phase one (Week 1)

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

Bullworker cable pinch

10x10sec. Bullworker Tensolator
10x10sec. Bullworker S3


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

Hindu push ups

1 x 15 x bw
1 x 20 x bw

The Bullworker muscle up program (Week 13)
The isometric power pulse program. Phase one (Week 1)

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees straight
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

Crunches

1 x 250 x bw

Hindu push ups

1 x 24 x bw

 
Burpees(king) variation

1 x 8 x bw
1 x 16 x bw

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

Burpees(king) variation

1 x 20 x bw

The Bullworker muscle up program (Week 13)
The isometric power pulse program. Phase one (Week 1)

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

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

The Bullworker muscle up program (Week 13)
The isometric power pulse program. Phase one (Week 1)

-Chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

Burpees(king) variation

Timed set, 15min.
63 x bw (21 x 3)

 
6-count burpees

Timed set, 20min., 102 x bw

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

The Bullworker muscle up program (Week 13)
The isometric power pulse program. Phase one (Week 1)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees bend/straight
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

1000036827.jpg
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

Burpees(King) variation

104 x bw, 16min.
Het plan was om een 15min. timed set te doen en ik dacht ergens rond de 70 uit te komen, eenmaal 15 minuten rond besloot ik door te gaan tot 100 omdat ik er zo dicht bij zat, ergens onderweg had ik me mis telt 😄


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

Navy seal burpees

Timed set 10min., 42 x bw

Feet up crunches

1 x 350 x bw

L-sit

34sec.
32sec.
33sec.

The Bullworker muscle up program (Week 14)
The isometric power pulse program. Phase one (Week 2)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees bend/straight
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics/Iso-bow

Burpees(King) variation

1 x 30 x bw

The Bullworker muscle up program (Week 14)
The isometric power pulse program. Phase one (Week 2)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees bend/straight
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

Burpees(King) variation

1 x 30 x bw

 
Burpees (King) variation

1 x 30 x bw

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

Burpees(King) variation

1 x 30 x bw

The Bullworker muscle up program (Week 14)
The isometric power pulse program. Phase one (Week 2)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees straight/bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds
 
6-count burpees

1 x 20 x bw

Burpees (King) variation

1 x 20 x bw

Wooden clubbells, 2kg

Various movements, 2 rounds

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

The Bullworker muscle up program (Week 14)
The isometric power pulse program. Phase one (Week 2)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees straight/bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

Bullworker hip abduction and cable spread combo

3 sets

1000037093.jpg


 
Iso-bow iso-motion

1 round

Prison style burpees

1 x 30 x bw

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

Prison style burpees

1 x 30 x bw

The Bullworker muscle up program (Week 14)
The isometric power pulse program. Phase one (Week 2)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees straight/bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

Prison style burpees

1 x 40 x bw

Bullworker hip abduction and chest compression combo

2 sets

Bullworker hip abduction and overhead cable spread combo

2 sets

Triple pump 6-count burpees

1 x 15 x bw




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

The Bullworker muscle up program (Week 14)
The isometric power pulse program. Phase one (Week 2)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees straight/bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

Ab wheel, standing

1 x 10 x bw

Unsupported sissy squat

2 x 10 x bw

Burpees pump ladder

1-10/10-1

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

The Bullworker muscle up program (Week 14)
The isometric power pulse program. Phase one (Week 2)

-Chest compression/Lower chest compression
-Cable spread
-Compression behind the back
-Seated calf toe press, knees straight/bend
-Seated crunches
-Compression behind the head
-Deadlift
-Kneeling triceps pushdown
-Hammer curls

Fully contract, pause for 1-2sec., release the pressure 1 inch, 20 mini-contractions followed by a 20sec hold
2 rounds

 
Laatst bewerkt:
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics

The Bullworker muscle up program (Week 15)
The isometric power pulse program. Phase 2 (Week 1) Day 1

-Chest compression
-Side chest compression
-Archer pull
-Straight arms pulldown
-One arm bent over row
-Biceps curls
-Hammer curls
-Seated calf toe press
-Seated lower ab raise

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

VideoCapture_20240422-110124.jpg
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Prison style burpees 6 x 10 x bw, inbetween

The Bullworker muscle up program (Week 15)
The isometric power pulse program. Phase 2 (Week 1) Day 2

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated stiff legged deadlift
-Upright row
-Hip abduction
-Deadlift
-Kneeling triceps pushdown
-Compression behind the head

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds
 
Pushing yourself to power/Professor Attila's, warm up routine, modified
Dynamic tension/Muscle control/Isotonics
Prison style burpees 1 x 10/15/20 x bw, inbetween

The Bullworker muscle up program (Week 15)
The isometric power pulse program. Phase 2 (Week 1) Day 1

-Chest compression
-Side chest compression
-Archer pull
-Straight arms pulldown
-One arm bent over row
-Biceps curls
-Hammer curls
-Seated calf toe press
-Seated lower ab raise

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds
 
6-count burpees

1 x 20 x bw

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

The Bullworker muscle up program (Week 15)
The isometric power pulse program. Phase 2 (Week 1) Day 2

-Seated obliques
-Seated crunches
-Seated lower ab raise
-Seated stiff legged deadlift
-Upright row
-Hip abduction
-Deadlift
-Kneeling triceps pushdown
-Compression behind the head

Fully contract, pause for 1-2sec., release the pressure 1 inch, 15 mini-contractions followed by a 30sec. hold
3 rounds

 
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