AMEP F.A.S.T., Руководство по эксплуатации продукта

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15
30 seconds each
MOVEMENT TIME
1. Standing hamstring
30 seconds
2. Standing hip out abductor stretch 30 seconds
3. Standing rotational hip stretch 30 seconds
4. Standing back rotation 30 seconds
5. Sitting lateral side stretch 30 seconds
CongraTulaTions on ComPleTion!
5 minutes: 30 seconds active each exercise, 30 seconds to
change platform height and rest. Finish with 1 minute of cardio.
MOVEMENT TIME
1. Pike press
(
hands on platform or on the ground
with feet on platform)
30 seconds
2. Sumo squat, thrust, abduction 30 seconds
3. Dips (Shoulder or Triceps dips)
30 seconds
4. Knee raise
(hands on rails, supporting body weight,
stiff arms, bring knees up)
30 seconds
5. Jump squats 1 minute
30 SECONDS REST