(2013-11-17, 20:21)Darren napisał(a): Czy moglby ktos wkleic spis tresci F1, bo zastanawiam sie nad kupnem tylko nie wiem czy warto bo kosztuje az $80
Front Lever
FL/PE1 Bent Hollow Body Hold (bHBH) Mastery = 5x60s
FL/PE1>iM Cat Cow 5r after each work set
FL/PE2 Bent Hollow Body Rock (bHBR) Mastery = 5x60r
FL/PE2>iM Table 30s after each work set
FL/PE3 Straddle Hollow Body Hold (sHBH) Mastery = 5x60s
FL/PE3>iM Table Rock 5r after each work set
FL/PE4 Straddle Hollow Body Rock (sHBR) Mastery = 5x60r
FL/PE4>iM Table Inside Out 5r after each work set
FL/PE5 Hollow Body Hold (HBH) Mastery = 5x60s
FL/PE5>iM Shoulder Bridge 30s after each work set
FL/PE6 Hollow Body Rock (HBR) Mastery = 5x60r
FL/PE6>iM Shoulder Bridge Rock 5r after each work set
Straddle Planche
sPL/PE1 Scapular Shrug Mastery = 5x15r
sPL/PE1>iM Swivel Hips 5r after each work set
sPL/PE2 Forearm Plank Mastery = 5x60s
sPL/PE2>iM Straddle Running Man 10r after each work set
sPL/PE3 Plank (PLK) Mastery = 5x60s
sPL/PE3>iM Straddle Modified Reverse Hyper 5r after each work set
sPL/PE4 Single Arm Plank Mastery = 5x30s (each arm)
sPL/PE4>iM Straddle Donkey Kick 10r after each work set
sPL/PE5 Planche Lean (PLL) Mastery = 5x30s
sPL/PE5>iM Prone Half Straddle Planche Hold 10s after each work set
sPL/PE6 Elevated Planche Lean (ePLL) Mastery = 5x30s
sPL/PE6>iM Prone Half Straddle Planche Single Leg Extension 10r after each work set
Side Lever
SL/PE1 Arch Body Hold (ABH) Mastery = 5x60s
SL/PE1>iM Standing Hip Circle 10r after each work set
SL/PE2 Arch Body Rock (ABR) Mastery = 5x60r
SL/PE2>iM Standing Trunk Circle 10r after each work set
SL/PE3 Arch Up (AU) Mastery = 5x15r
SL/PE3>iM Elbow Bounces 10r after each work set
SL/PE4 Curl Up Mastery = 5x15r
SL/PE4>iM Standing Weighted Oblique Stretch 30s after each work set
SL/PE5 Straddle Reverse Leg Lift Mastery = 5x15r
SL/PE5>iM Standing Weighted Oblique Reps 5r after each work set
SL/PE6 Reverse Leg Lift (RLL) Mastery = 5x15r
SL/PE6>iM Outside Inside Outside Back 5r after each work set
Manna
MN/PE1 Tuck Up Mastery = 5x15r
MN/PE1>iM Stiff Leg Windmill 5r after each work set
MN/PE2 Straddle-Up Mastery = 5x15r
MN/PE2>iM Jefferson Curl 5r after each work set
MN/PE3 V-up Mastery = 5x15r
MN/PE3>iM Pike Lean 30s after each work set
MN/PE4 Half Tuck Hanging Leg Lift Mastery = 5x5r
MN/PE4>iM Standing Weighted Pike Hang 30s after each work set
MN/PE5 Half Hanging Leg Lift Mastery = 5x5r
MN/PE5>iM Vertical Pike Walk 5r after each work set
MN/PE6 Negative Hanging Leg Lift (nHLL) Mastery = 5x5rx10s
MN/PE6>iM Vertical Pike Pull 5r after each work set
Single Leg Squat
SLS/PE1 Deck Squat Mastery = 5x15r
SLS/PE1>iM Skiers 10r after each work set
SLS/PE2 Cossack Squat Mastery = 5x10r
SLS/PE2>iM Twisting Squat 10r after each work set
SLS/PE3 Side-to-Side Squat (STS) Mastery = 5x10r
SLS/PE3>iM Inside Squat 5r after each work set
SLS/PE4 Speed Skater Squat (SSS) Mastery = 5x5r
SLS/PE4>iM Natural Leg Extension (nLE) 5r after each work set
SLS/SE1 Hawaiian Squat (HaS) Mastery = 5x5r
SLS/SE1>iM Shoulder Bridge Leg Curl 5r after each work set
Hollowback Press
HBP/PE1 Incline Pushup Mastery = 5x15r
HBP/PE1>iM German Arm Swing 10r after each work set
HBP/PE2 Pushup Mastery = 5x15r
HBP/PE2>iM Xiaopeng Forward 5r after each work set
HBP/PE3 Pseudo Planche Pushup (PPP) Mastery = 5x10r
HBP/PE3>iM Xiaopeng Backward 5r after each work set
HBP/PE4 Bench Dip Mastery = 5x10r
HBP/PE4>iM Double Arm Circle Backward 10r after each work set
HBP/PE5 Negative Parallel Bar Dip Mastery = 5x5rx10s
HBP/PE5>iM Double Arm Circle Forward 10r after each work set
HBP/PE6 Parallel Bar Dip Mastery = 5x5r
HBP/PE6>iM Single Arm Bent Cat 30s after each work set
Rope Climb
RC/PE1 Hinge Row Mastery = 5x15r
RC/PE1>iM Upright Lat Lean 30s after each work set
RC/PE2 Incline Row Mastery = 5x15r
RC/PE2>iM Bent Sideways Lat Stretch 30s after each work set
RC/PE3 Ground Rows Mastery = 5x10r
RC/PE3>iM Bent Sideways Lat Stretch 30s after each work set
RC/PE4 Elevated Row Mastery = 5x10r
RC/PE4>iM Bent Twisting Lat Reps 10r after each work set
RC/PE5 Bulgarian Row Mastery = 5x5r
RC/PE5>iM Overgrip Bent Lean 30s after each work set
RC/PE6 Bent Arm Chin Hang Mastery = 5x60s
RC/PE6>iM Overgrip Bent Pull 5r after each work set