Workout list by Pasi Pakarinen Accesory

Accessory Workout

4x4 Front Squat
Tempo 3200

3 sets
abs of your choise
Accessory Workout

3rds
3s Plank Hold
3s Side Plank R
3s Star Hold R
3s Side Plank R
3s Plank Hold
3s Side Plank L
3s Star Hold L
3s Side Plank L
3s Plank Hold

rest 30s btw rds
accessory Workout

4rds
Single arm DB press x 8
rest 1min
Single arm Bent over row x 8
rest 2min btw rds
Accessory Workout

3-4rds
8-12 x Hip extension or
Good morning
rest 1min
8-12 x Romanian DL
rest 2min btw rds
Accesory Workout

3-4rds
8-12 x Bent Over Row w/ 2KB
rest 1min
8-12 x Hanging Leg raise
rest 1min
8-12 x Hip Ext.
rest 1min
Accessory Workout

3-4rds
one leg hip thrust 8/side
rest 1min
leg raise 10 (selin makuulta)
rest 2min
Accessory Workout

3-4 rds
Nordic Curl x 5-10 *
rest 1min
Weighted Pull Up x 3-5
rest 2min

'*
Accessory Workout

Push Up 5 x 6-25

pyri tekemään 5 saman mittaista sarjaa
ensimmäiset sarjat
tuntuvat tällöin helpoilta.
Noin minuutin lepo, sarjojen välissä
Accessory Workout

Pull Up ohjelma
OR
Weighted Pull Up 4x3
rest 3min
accessory Workout

Pull Up 4x1 weighted TAI
Pull up ohjelmta