00:32

Squat

00:35

Curl al cavo alto (laterale)/High cable biceps curl

00:34

Arnold Press alternato con manubri/Alternating Arnold dumbbell press

00:33

Alzata frontale con un manubrio/Standing single dumbbell front raise

00:33

Alzate frontali cavo basso/Low cable front raise

00:33

Alzata laterale su panca 45 gradi/45 degree side lying lateral raise

00:34

Piegamenti sulle braccia/push ups

00:30

Piegamenti stretti/Close grip push ups

00:36

Pullover con bilanciere

00:30

Pullover con manubrio

00:34

Croci cavo basso braccio singolo/single arm low cable chest fly

00:34

Croci cavo alto braccio singolo/single arm High cable chest fly

00:36

Croci in piedi alternate con manubri/Alternating standing dumbbell chest fly

00:30

Curl al cavo alto (frontale)/High cable biceps curl

00:32

Floor press

00:33

T-bar row

00:31

Dips su panca/Bench dips

00:34

Landmine press in ginocchio/half kneeling landmine press

00:33

Drag curl con manubri

00:32

Zottman curl con manubri

00:32

pushdown braccio singolo/single arm pushdown

00:36

Pushdown presa supina/Pushdown supinated grip

00:33

Lat pulldown seduto presa neutra/Seated lat pulldown close grip

00:34

Calf in piedi su step/Calf raise on step

00:33

Calf su step gamba singola/ single leg calf raise on step

00:30

Calf in piedi con bilanciere/Standing Barbell calf raise

00:28

Calf sbilanciato in avanti/Incline calf raise

00:30

Stacchi rumeni a gamba singola/Single leg RDL

00:36

Stacchi rumeni a gamba singola su panca/Bench assisted single leg RDL

00:30

Ab wheel rollout

01:52

Plank mix

00:34

Affondi posteriori incrociati/curtsy lunge

00:31

Archer squat

00:31

Step up

00:37

Ponte glutei su rialzo/ Foot elevated glute bridge

00:32

Hip Thrust pump (1 e mezzo)

00:32

Goblet Squat con manubrio

00:29

Stacco Rumeno com manubri/Dumbbell romanian deadlift

00:32

Affondi Frontali con manubri/Dumbbell alternating forward lunge

00:31

Affondi bulgari/Bulgarian split squat

00:28

Side plank clamshell dinamico

00:31

Side plank clamshell

00:31

Donkey kick gamba tesa con elastico

00:27

Donkey kick gamba flessa con elastico

00:28

Abduzioni (anca) con elastico in quadrupedia/Quadruped band hip abduction

00:30

Slanci laterali al cavo (abduttori anca)/Cable hip abduction

00:32

Slanci dietro al cavo

00:33

Adduzioni(anca) al cavo/Cable hip adduction

00:30

Pull through

00:30

Pull through in ginocchio/Knneling cable pull through

00:33

Goblet squat al cavo basso/Cable squat

00:27

Slanci dietro con elastico/Standing band hip extension

00:31

Slanci laterali elastico/Standing band hip abduction

00:31

Ponte glutei/Glute bridge

00:29

Ponte glutei gamba singola/Single leg glute bridge

00:33

Frog hip thrust

00:30

Reverse hyperextension

00:30

Leg curl con manubrio/Dumbbell hamstring curl

00:31

Lento avanti con elastico/Resistence band shoulder press

00:31

Squat con elastico/Resistence band squat