OSCAR’s strenght trainning (december)

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Week 1

Week 2

Week 3

Week 4

Mejorar técnica y aumento de trabajo de core con ejercicios unilaterales.

Cat Cow and T-Spine Rotation

Rotating Plank

Plank to Push Up

Bench Press (Paused)

Standing Shoulder Press (Dumbbell)

Single Arm Floor Press

Single Arm Push Press (Dumbbell)

Lateral Raise (Cable)

Seated Front Raise

PUSH DAY 2.0

Glute Bridge (Band)

Copenhagen Plank

Glute Bridge Walkout

Hip Thrust (Barbell)

Tempo Deadlift

Cossack Squat

Nordic Curl

Bulgarian Split Squat (Dumbbell)

Hip Abduction (Band)

BACK LEG DAY 2.0

Plank with Shoulder Taps

TRX Row

Inverted Row

Barbell Row

Pull-Up (Band)

Dumbbell Row

Meadow Row

High Pull

Lat Pulldown

Walkout Plank

Push Up

Chest Fly (Dumbbell)

Larsen Press (Smith Machine)

Face Pull

Half Kneeling Arnold Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Dumbbell)

90/90 Hip Flow

Sumo Squat

Squat Thruster

Single Arm High Row (Cable)

Seated Wide-Grip Row (Cable)

Single Leg Hip Thrust

Good Morning

Incline Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

EXTRA DAY

Trabajo más unilateral y para afianzar movimientos mejorando la técnica y subiendo peso

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