WERONIKA INDIVIDUAL PROGRAM
WELCOME TO Your individual training program
Niestandardowy program treningowy stworzony i zaprogramowany do osiągnięcia wyznaczonych przez Ciebie celów
POWODZENIA!
Ariel Barwiński
ariel@thebeast-method.com
KIPPING PULL UP + ENVELOPE RUN
TRAINING #1
TRAINING #2
TRAINING #3
TRAINING #1
| TRAINING #1 |
| 1. KIPPING PULL UP |
| A. 3 SETS |
| 10x Scapular pull ups |
| 15s Hollow Hold |
| 15s Superman Hold |
| SCAPULAR PULL UPS https://www.youtube.com/watch?v=EodbaCYagcM |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
| SUPERMAN HOLD https://www.youtube.com/watch?v=EodbaCYagcM |
| B. 3 SETS |
| 5-10x Bar Kipping (Sam kipping, bez podciągnięcia) |
| – REST 45” |
| C. 4 SETS |
| 2-3 Kipping Pull up |
| – REST AS NEEDED |
| KIPPING PULL UP https://www.youtube.com/watch?v=im4U2gq7ox8 |
| D. 3 SETS |
| 3-5x Banded Kipping Pull up (Podciągnięcia z gumą) |
| – REST AS NEEDED |
| 2. STRENGTH & ACCESSORIES |
| A. 3 SETS |
| 5x Strict Pull up (or Negative Pull up) |
| – REST AS NEEDED |
| STRICT PULL UP https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| B. 3 SETS |
| 15x Banded Lats Pull Down |
| 10x DB Biceps Curls |
| 10x V-ups |
| – REST 60-90” |
| BANDED LATS PULL DOWN https://www.youtube.com/watch?v=frrVk3ZenoQ |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
TRAINING #2
| TRAINING #2 |
| 1. ENVELOPE RUN (Koperta) |
| A. INTERVALS |
| 5 SETS |
| 6x EASY PACE (Spokojne tempo) |
| – Rest 60” |
| 4x MODERATE PACE (średnie tempo) |
| – Rest 60” |
| 2x FAST PACE |
| – REST 3′ |
| B. 3 SETS |
| 30s Skater |
| – REST 45-60” |
| SKATER https://www.youtube.com/watch?v=EDjcJb_W8pM |
| 2. STRENGTH & ACCESSORIES |
| 3-4 SETS |
| 15x Banded Side Walk (each side) |
| 15x Glutes Bridge |
| 10-20s Hollow Hold |
| – REST 60-90s |
| BANDED SIDE WLAK https://www.youtube.com/watch?v=hB9allsKcp4 |
| GLUTES BRIDGE https://www.youtube.com/watch?v=dvYUHlXLE-4 |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
TRAINING #3
| TRAINING #3 |
| 1. KIPPING PULL UP |
| A. 3 SETS |
| 10x Scapular pull ups |
| 15s Hollow Hold |
| 15s Superman Hold |
| SCAPULAR PULL UPS https://www.youtube.com/watch?v=EodbaCYagcM |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
| SUPERMAN HOLD https://www.youtube.com/watch?v=EodbaCYagcM |
| B. 3 SETS |
| 5-10x Bar Kipping (Sam kipping, bez podciągnięcia) |
| – REST 45” |
| C. 4 SETS |
| 2-3 Kipping Pull up |
| – REST AS NEEDED |
| KIPPING PULL UP https://www.youtube.com/watch?v=im4U2gq7ox8 |
| D. 3 SETS |
| 3-5x Banded Kipping Pull up (Podciągnięcia z gumą) |
| – REST AS NEEDED |
| 2. STRENGTH & ACCESSORIES |
| A. 3 SETS |
| 5x Strict Pull up (or Negative Pull up) |
| – REST AS NEEDED |
| STRICT PULL UP https://www.youtube.com/watch?v=ahJmVRg9ZCM |
| B. 3 SETS |
| 15x Banded Lats Pull Down |
| 10x DB Biceps Curls |
| 10x V-ups |
| – REST 60-90” |
| BANDED LATS PULL DOWN https://www.youtube.com/watch?v=frrVk3ZenoQ |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |