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par WonderSquad Admin
5 Start with an acceleration to the cone, turn and move sideways (Shuffle step) back to the first cone. When you reach the cone where you started, ...
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par WonderSquad Admin
4C Start in the plank position on the forearms, feet on slippery discs. Pull the knees under the body. Keep your back straight and the abs contracted.
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par WonderSquad Admin
4B Start in the plank position, resting on your forearms. Perform abductions and adduction of the hips, sliding discs under the feet. Keep the abs ...
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par WonderSquad Admin
4A TRI-SET with 4B and 4C Keep your back straight, abs contracted, head and legs straight. Pull your feet towards your hands keeping your legs stra...
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par WonderSquad Admin
3C DOUBLE CONTRACTION Make a full movement (1 rep) followed by a half movement (1/2 rep) = 1 repetition. Keep the abs tight and hold the cable behi...
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par WonderSquad Admin
3B DOUBLE CONTRACTION Make a full movement (1 rep) followed by a half movement (1/2 rep) = 1 repetition. Keep your back straight and the abs contra...
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par WonderSquad Admin
3A TRI-SET with 3B and 3C DOUBLE CONTRACTION Make a full movement (1 rep) followed by a half movement (1/2 rep) = 1 repetition. Keep your back stra...
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par WonderSquad Admin
2B In the lateral plank position resting on your elbow with ankles on swiss ball. Keep the body perpendicular to the ground and the legs aligned wi...
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par WonderSquad Admin
2A On a Swiss ball, hold à DB in each hand using a neutral grip/hammer (palms facing inwards). Lift the DB to your shoulders. Keep your back straig...
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par WonderSquad Admin
1 WARM-UP 3 min. High intensity (gradually increase). Have a goal of reaching 250 meters.
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par WonderSquad Admin
5 STAIRS 3x4min high effort (2 steps at a time at high speed) followed by 1min active rest (1 step at a time at medium speed)
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par WonderSquad Admin
4B Lying on a Swiss ball, lift legs until straight with the body. Hold the contraction for 3 sec.
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