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

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21
Program: Time Set 1 Set 2 Set 3
Metabolic Movements
Date Zone Sets Seconds Reps Reps Reps
Rest Time
1. Cardio Warm Ups:
Ski jumps, mountain climbers, butt kicks, and high knees
are a few great warm ups.
3 45
15
3 45
15
3 45 15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
2. Incline Chest Press:
Lower platform for more resistance. Lateral leg raises and
plyo-press with clap will increase difficulty.
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3. Suspension Rows:
Single or two arm rows with knees bent or legs straight will
change the level of difficulty.
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
4. Pike Press:
Shoulder press without risk or injury. Three increasingly
difficult variations.
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45 15
5. Dips:
The removable bar will help the transition from dipping with
hands on the platform to standard dips.
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
3 45
15
Notes:
Remove Platform for additional rolling ab-platform core training.
Platform Training 101
Phase: Fitness 45/15
f.a.s.T.
Name: ______________________________________