WARM UPS!
COACH ALEXStretch
RODILLA
Butterfly Stretch - Chinito - Rodilla al Pecho - Pigeon Pose - Samson Stretch -
Chinito + Silla - Couch Stretch - Bretzel Stretch - Calf Stretch - Pígeon + Shoulder -
Bear Rock - Calf Stretch
CADERA
Frog Stretch - Bretzel Stretch - Glute Stretch - Figure Four - Towel Hamstring -
Opposite V-Sit - Straddle Stretch - Kneeling Split - Hip Opener - Spiderman - Wall Straddle Stretch - Scorpion Stretch
TREN SUPERIOR - VERTEBRA
Lumbares - Lat Opener - Puppy Dog - Shoulder Distraction - Shoulder Extension - Shoulder Box - Pec Mash - Seal Full Stretch - Plow Stretch - Pike Stretch - Chest Opener - Prone Pec Stretch - Thoracic Opener - Shoulder To Floor - Rotación Espalda
Movilidad
TOBILLO
RODILLA
Pole Squat - Chinito up Down - Chinito + Reach - Chinito + Halo - Pígeon + Circles - Knee up Down - Crab Kicks - Ape Walk - Squat Air - R. Lung + Reach - Lunge Hold -
CADERA
Squat Hip Rotation - Wall Hip Mobility - Hip Rotation - Alternating Spiderman - Hip + Thoracic Rot - Hip Roll - Hip + Reach - Good Morning - Bridge Supine - Shin Box Get up - Bridge Step Out - Frog + Rotation - Duck Walk - Knee + Hip - Curl Slide F.Roller
HOMBRO y ESPALDA
Scap Push up - Carpas - PVC Pass - PVC Circles - Band Retraction - Leg Raise - Body + Reach - Floor Slide - Hip + Swimmers - Pvc Lat Shoulder - Wall Pike Pushup - Y-T-W - Prone Swimmers - Thoracic Mobility - Band Retractions - Overhead Circles - G. M+Thoracic - Wall Clock - Cat Cow - Lying Hip + Reach - Halo - Walking Halo - Scap Push-up - Plank Waves - Superman Pulses - Superman + Pull - Walkout - Shoulder Circles - Hip+ Y-T-W - Partial Push-up - Hanstand(hombro y muñeca) - Wall Walks - Wall Walks + Step - Knee Push Up - Push Up - Diamond Push up - SA Push Up - Remo inverido - Reverse Pushup
ISOMETRIC y COMPLEX
- SL HipThrust Hold - Split Squat Halo - Couch + Reach - Couch + Thoracic - Lying Hip + Reach - Spiderman Walking - Breakdancers - Rocked Back - R. Lunge + Reach - Spiderman + Reach - Inchworms - Bear + Reach - Spiderman + Pushup -
ABDOMEN (Core)
- Plank Hold - Knee Plank - Plank Front - Plank Hold - Plank BridDogg - Bear Shoulder Taps - Bear Walking - Plank Toe Touch - Plank Oblicue - Deficit Plank Oblicue - Plank Fitball - Deficit Plank - Sierra Corporal - Bench plank taps - Plank Pass - Plank band Pull - Plankups - Plank March - Plank Push up - Shoulder Taps - Plank + Abb - Plank Walkout - Forearm Pike ups - Star Hold - Plank Leg Raise - Dolphin Press - Plank Taps KB - Wall Bridge Hold - Superman Hold - Superman Swimmers - Bird Dog + Pull - Veteran Plank - Plank Pulse Fitball - Mountain C. Fitball - Circles Fitball - knee circles Fitball - Plank Pike Fitball - Roll Up Fitball - Rueda en Fitball - Rueda Abdominal
Sit up Rotation - Toe Reach DB - Leg raise pulse - Russian Twist V-Tuckup - Alternating Star Crunch - Oblicue V-up - Simple Oblicue Crunch - Oblicue Crunch TRX - Leg Raise - Simple Crunch - Sit ups - V-UPS - SL V ups - SL Tuck up - Leg Lifts - Toe Touches - Bike Crunch - Knee to Chest - Half Moons - Shin hugs - Flutter kicks - Strict TTB - Sit ups + Hip - Superman + V ups - Seated Tou Touches - SL Ball Taps - V ups (ball) - Sit Ups+Reach - DB Leg Raise - Superman Pulse -
- Dead bug - Dead Bug Pull over kb - Glute Bridge Hold- SL Glute Bridge - Hollow Hold - Hollow Rocks - Hollow FlutterKick - V-up Hold - Criss Cross - Hollow + Roll - Plank Bridge - Reverse Plank - Russian Twist
Lateral Plank - Lateral Plank DB - Lateral Plank + Pull - Lateral Plank + Leg - Lateral Plank HipDips - Lat Plank Psoas - Plank Rotation - T - Rotation - Star Plank - T Hold - Star Plank Rotation - Farmer Walk - SA Farmer Walk - Lateral Dips - Plank Clamshell
Hollow Russian Twist - Willmind KB - Leñador con cable cruzado - Leñador central con Cable - Cable Pallof Press ISO - Cable Pallof Press - Circles Pallof Press - Cable Rotation - Cable Press Outs - Straight Press - Plate Kneeling + Chop - Lunge Hold Woodchop - DB Woodchop - Lunge Woodchop - Lunge H.Chop Press - Medium Around Body - Around Body - Snatch Rotation / Sit up Turko - Crab + Push - Bear row + press KB Turko - Barbell Turko -
Fit Movies (Cardio)
Jumping Jacks - Skipping - Skipping Lateral - Seal Jacks - Lateral Taps - Pillow Slam - Mountain Climb - In - Out - Drop Squat - Single Under - No pushup Burpees - Burpees + Skipping - Squat Burpees - Jumping Lunges - Lateral en lugar (cono) - Floor Taps - Bench to Burpee - Bench to Mountain Climb - Lateral Climb - MB Slam - Rotation MB Slam - Lateral MB - Plate In-Out - Battle Rope - Remo Ergometro - Air Bike - Eliptica
PESO CORPORAL
Alternating SA Push up - R. Lunges - Lunges - Lateral lunges - Cossack Squat - Remo invertido - Squat Air -