12 - PIRAMIDALE INVERSO

SQUAT GLUTEI
riscaldamento 28-38 kg
6 x 4-4-6-6-8-8
62-62-58-58-54-54 kg

VERTICAL ROW
riscaldamento 30-40 kg
6 x 4-4-6-6-8-8
60-60-57.5-57.5-55-55 kg

STRETCHING
piriforme
pretzel
tensore fascia lata
quadricipiti