Girls's Exercise: Cycle 13, Week 6
These exercises are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Licensed Yoga Therapist, licensed CrossFit coach, and very long time health fanatic with intensive expertise in Russian kettlebells and body weight train.
Cycle 13 of the Girls’s Exercise collection is an eight-week, two-part, progressive plan to develop basic abilities and power to grasp strict pull ups and domesticate a extra versatile and cell physique.
Gear wanted: pull up bar, ketllebells, barbell, yoga mat.
Week 6, Day 1
Half 1
Pull Ups Max Effort
45 Negatives
5×5 Clear and Press
5×5 Stroll Out to Strict Push Up
10×10 Kettlebell Swings
Half 2
Vast Legged Ahead Bend with Twist to Proper and Left 1 Minutes every Facet
Middle Break up 2 minutes
Single Pigeon on Proper Facet 2 Minutes
King Pigeon on the Proper Facet 1 Minute
Single Pigeon on Left Facet 2 Minutes
King Pigeon on the Left Facet 1 Minute
Week 6, Day 2
Half 1
5x 25 Physique Weight Squats
5×10 Glute Bridges
3×10 Kettlebell Bicep to Tricep
3×10 Kettlebell Rack Lunges
3x RKC Plank 30 Seconds
3×15 Leg Raises
Half 2
Frog Pose
Baby’s Pose
Cat/Cow
Gate Pose Proper Facet
Cat/Cow
Gate Pose Left Facet
Baby’s Pose with Shoulder Launch
Week 6, Day 3
Half 1
50 Leaping Pull Ups
5x 20 Glute Bridges
5x 10 Kettlebell Swing – Squat – Press
Tabata
Vast Legged Seated Kettlebell Press
Stomach Bicycles
Half 2
Crescent Lunge
Hamstring Stretch
Downward Canine
Yogi Squat
Downward Canine
Lizard Pose
Quad Launch
