1. lat pull down with rope on crosover machine 3x10-12x65kg 2. parallel grip dumbbell press on flat bench 3x8x(2x12,5kg) 3. back squats WITHOUT elevated heels 5x27,5kg 3x5x32,5kg 4. RDL 3x8x37,5kg 5. low row 3x8-10x35kg 6.lateral and front dumbbell raises 3x10x(2x3kg) 7. leg extensions 3x8x25kg
8. lying leg curls 3x8x25kg
9. seated calf raises 3x12x35kg 10. leg raises on roman chair 3x12-15 11. hyperextensions 3x12-15 12. biceps curls 3x8-10x(2x7kg)
Nice. Lifting light weights with strict form is much more harder than usual strenght training.
1. back squats WITHOUT elevated heels 5x27,5kg 3x5x37,5kg 2. lat pull down wreverse grip 3x8x40kg 3. incline dumbbell bench press 3x8-10x(2x15kg) 4. back squats WITHOUT elevated heels 3x5x37,5kg 5. one arm pull down on crosover machine 3x10x35kg each arm 6. seated lateral dumbbell raises 3x10x(2x5kg) 7. RDL 3x8x37,5kg 8. leg extensions 3x8x25kg
9. glute bridge 3 sets x15kg no reps counted , just hold as long as possible and slow tempo
10. biceps curls 2x8x15kg
1. lat pull down with rope on crosover machine 3x8-102x65kg 2. incline dumbbell press 3x8-10x(2x10kg) nope, can’t flex my core enough 3. leg press machine 45 degree 3x10-12x90kg 4. one arm low row 3x12-15x10kg each arm 5. lying triceps extensions (french press) 3x8-10x(2x6kg) 6. goblet squat 3x10x20kg 7. dumbbell RDL 3x10-12x(2x20kg) 8. оne leg extensions 3x8x10kg each leg 9. seated lateral raises 3x10x(2x5kg)
In other case-it would be helpfull. But my program has specific goals and corrective exercises - to correct the pelvic tilt and lordosis posture. this coaches teach us to keep flat back on bench wihtout arching and lumbar extensions. I think ab wheel exercises will be extremely difficult to me at this time.
Well. there’re no english subs but you can wacth their new video where you can see this targeting posture of every possible exercises- seated, lying, standing, etc. .
Hello, I’m a newbie here. I know that the transitioning between dance and sports made me aware of how my friends dealt with lumbar and pelvic posture changes when solely in dance. My trainers in high school and college helped me stop from acquiring those posture changes. It’s difficult to change, and I haven’t read all the posts here regarding your situation. I’m not saying that’s what it is from since I don’t know your background, but I understand your struggle as I have friends that are fighting your battle. Good luck Ms Cobra!
10.03.2020 triple sets, flexed core, flexed shoulder blades, slow tempo
1. low row V handle 3x10-12x40kg 2. incline dumbbell bench press 3x8-10x(2x15kg) 3.back quats 3x5x37.5kg 4.glute bridge 3set x15 kg plate- no reps counted as a corrective exercise 5. lying triceps extensions (french press) 3x8-10x(2x5kg) 6. lateral dumbbell raises 3x8-10x(2x5kg) nope, I could’t isolate my traps 7. lat pull down with rope on crosover machine 3x10-12x65kg 8. assisted lunges on crosover machine 3 set no reps counted as a corrective exercise 9. dumbbell RDL 3x8-10x(2x20kg) 10.one arm low row 3x112-15x 10kg each arm- as a corrective exercise 11.plank 3x30-40 sek.
1. lat pull down reverse grip 3x8-10x40kg 2. incline dumbbell press 3x8-10x(2x12,5kg) 3 paused back quats 3x5x37.5kg with 4-5 sec pause 4. dumbbell RDL 3x8-10x(2x20kg) 5. paused back quats 3x5x37.5kg with 4-5 sec pause 6. seated calf raises 3x12-15x30kg 7. one arm low row 4x12-15x10kg each arm - as a corrective exercise 8. leg extensions 3x8x20kg 9. lying leg curls 3x8-10x20kg
2. Triple sets at home 1. kettlebel paused squat 5x8x33kg 2. incline dumbbell bench press 5x8x(2x14) 3. one arm dumbbell row 5x6-7x15kg
It was late - corrective exercises cost me about an hour and I was hungry and had no will to do more. Gyms are closed. Absolytely madness. I’m done with society
22.03.2020 1. Corrective exercises
2. Workout at home
triple sets 1.paused squats10x30kg 3x10x35kg 2. one arm shoulder press partial 3x8x7.5kg 3. RDL 4x10-12x35kg 4. good morning with elastic band 3x20-30 5. one arm shoulder press partial 3x8x7.5kg 6. paused glute bridge 3x8x25kg
I like your posts Ms Cobra; however, she doesn’t seem to be the “perfect” lady to me, atm. I’d rather see her in a nurses outfit or someone that is contributing to society as a whole. I’m not meaning to be rude, but her flexing while giving starving children food is more “perfect” to me. Have fun in your gym at home. I am hitting it here in isolation
25.03.2020 Workout at home
triple sets 1.good morning with elastic band 3x20-25
2. shoulder press with elastic band 3x10-12 as a corrective exercise
3. bent over row with elastic band 3x12-15 4. paused squats 3x10x35kg** 5. elevated hamstring plank 3x1 min as a corrective exercise
6. shoulder press with elastic band 3x10-12 7. assisted pull ups 3x5
8. incline dumbbell bench press 3x10x(2x14kg)
9. one arm triceps push down with elastic band 3x10-12
10.paused RDL 4x10x40-kg 11. shoulder press with elastic band 3x10-12 12. clamshell 3x15-20 as a corrective exercise
