09:38

9MIN - ROTINA DE MOBILIDADE

11:07

10MIN - MOBILIDADE PARA CORREDORES

00:20

Single Leg Glute Bridge

10:12

10MIN ROTINA MATINAL

00:15

Arnold Press

00:16

Pull up

00:15

Pallof Press

00:18

Goblet Split Squat

00:16

Counter Balance Squat

00:16

Ankle Drivers

00:16

Jumping Jacks

09:19

10MIN ROTINA DE ALONGAMENTO E MOBILIDADE - Membros Inferiores

00:16

Donkey Kicks

00:20

Goblet Side Lunge

00:35

Thread the Needle

00:19

Bodyweight Squats

00:15

Leg Swings - Side to Side

00:13

Leg Swing - Front & Back

00:15

Standing Trunk Rotation

00:32

Bottom Up Squats

00:12

Arm Hugs

00:15

Arm Circles

00:22

Swimmer

00:25

Cat Cow

00:18

Bent Over Lateral Raise

00:22

Glute Bridge

00:20

Dumbbell Lunge

00:15

Star Plank

00:21

Prone T's

00:23

Standing Single Arm DB Shoulder Press

00:22

Front Foot Elevated Reverse Lunge

00:25

Heels Elevated Goblet Squat

00:15

Elbow Plank

00:14

Push up

00:20

Goblet Squat

00:17

Dumbbell Bent Over Row

00:22

Dumbbell RDL

00:23

Lateral Raises

00:23

Hammer Curl

00:19

RDL

00:19

Bent Over Row

00:21

Barbell Front Squat

00:20

Barbell Back Squat

00:20

Barbell Deadlift

10:07

ALONGAMENTO E MOBILIDADE - 10 MINUTOS (TODOS OS NÍVEIS)

10:18

10MIN ROTINA MATINAL - ALONGAMENTO & MOBILIDADE

10:24

10 MIN PERNA E ABS - TODOS OS NÍVEIS

10:27

10 MIN - TREINO DE ABDÔMEN

10:48

10MIN ROTINA MATINAL - ALONGAMENTO E MOBILIDADE (TODOS OS NÍVEIS)