#rfess

[huitravel]

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2020.04.14 #本日運動完成✅ #相撲硬舉 #BBsumo 40kg 暖身*8 (60Kg *3)•2 (75kg ·3）*4 #RFESS #後腳抬高蹲 （單手16Kg*2手）8*4 #BBSP #肩推 20kg (5*5) Swim 壺鈴 20kg •20 兩組 單手划船 12kg *10 兩組 #蜂運動 #beefit #提前規劃運動時間 #小慧運動日記 #想當美女是要努力的💪 #fitnessmotivation #workout #getfit #healthy #noexcuses🚫 #girlswholift #youcandoit #nopainnogain #getstrong #huitravel 小慧IG 🔍 Hui.travel #跟著小慧環遊世界旅遊 (BeeFit蜂運動南京教室) https://www.instagram.com/p/B-8qa1XHAUc/?igshid=192buqob1a8y1

[ironlikesworkout]

後腳抬高蹲+單腳跳 訓練下肢單邊肌力、爆發力、穩定性及核心穩定性 在很多運動上都很重要 譬如：籃球🏀 如果想成為 腳踝終結者👣這個訓練很好👍 想成為 膝蓋自我終結者💀 可以忽略這個動作 跟 繼續用錯誤的方式深蹲 #RFESS #training #sidetraining #personaltrainer #explosivetraining #fuctionaltraining (at Beyond Fitness Professional)

[salvour-blog]

#salvamento #socorrismo #salvamentoysocorrismo #socorristas #manequin #sos #lifesaving #lifeguardstyle #lifeguard #rfess #fessga #salvour

[gnarfit-blog]

W1-1/5

a. 3 (sets) x 7 (reps) - Deadlift; Rest 3min

b. 3 x 15 (per leg) - RFESS (Rear Foot Elevated Squat); Rest 60sec between legs

c. 3 x 12 - Seated DB Press; Rest 2:30

d. 3 x 10 (per leg) - Dead Bugs; Rest 2:00

e. 10 Min - Walk Incline

f. 5x5 - Pull Ups (Strict); Rest 2min

[diegoingforward]

WOD for Monday, 140421

WOD for Monday, 140421

KWOD

Kata – Pick 5. Complete 3 slow + 3 full speed of each.

SCWOD

A) Back Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. between sets B) RFESS – 3 x 8 – 10 each side, 30X0, heaviest poss., rest 30s between sides, rest 90s between sets

- then -

For time, 5 rounds of:

3 Wall Walks 30 UB Double Unders

- then -

Tabata Russian Twists (45#) + Supermans 8 rounds, alternate between twists and…

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[diegoingforward]

WOD for Monday, 140421

KWOD

Kata – Pick 5. Complete 3 slow + 3 full speed of each.

SCWOD

A) Back Squat – 5 x 5, 30X0, 5# heavier than last week, rest 2 min. between sets B) RFESS – 3 x 8 – 10 each side, 30X0, heaviest poss., rest 30s between sides, rest 90s between sets

- then -

For time, 5 rounds of:

3 Wall Walks 30 UB Double Unders

- then -

Tabata Russian Twists (45#) + Supermans 8 rounds, alternate between twists and super mans each round.

WOD for Monday, 140421 was originally published on DIE GOING FORWARD