Voronkov is there too.
Sorry my English now, it is worse, translate is from Russian.
Week 10 is Monday
1. Roller 5 minutes
2. Dynamic stretching, 5 min
3. Warm-up with an elastic band standing on shoulder rotators 5 to 20 and hip retraction from a miniband 3 to 20
4. Jumping out of the saddle 10 + Push-ups 10 + Superman 15 + sit-up 10 * 3-4 laps
5.A. Jumping on 75 cm - 6 times
5B . Side throws with a progression in movement from 10 kg * 4/4
5S . Pull the sled 10 m + push the sled 10 m - 3 laps
6A. Split squat goblet 24/30/36 kg, 6/6 per leg 2 seconds down/ pause 1 second/ explosion
6V. Jumping out of the start position 5-6 kg from the pause up explosion 6/6
6S. Dilution of the dumbbells to the sides 10
6D. Push-ups from the bars 10
7A. Pull-ups Australian
feet on the ball, grip change 10 times
7B. Press your hands against your hips ( bringing your shoulder) into the crossover 10 times
7S. "Skater" 15/15
7D Horizon shoulder retraction 12-15
* 3-4 rounds
8A Lying Side to Side on Swissball 6/6
8B Side to side with straight legs 1-2 kg 6/6
8C. Standing sideways on the elbow in the plank, foot on the ball (for inner thigh) 10/10 - 2 laps
Sorry my English now, it is worse, translate is from Russian.
Week 10 is Monday
1. Roller 5 minutes
2. Dynamic stretching, 5 min
3. Warm-up with an elastic band standing on shoulder rotators 5 to 20 and hip retraction from a miniband 3 to 20
4. Jumping out of the saddle 10 + Push-ups 10 + Superman 15 + sit-up 10 * 3-4 laps
5.A. Jumping on 75 cm - 6 times
5B . Side throws with a progression in movement from 10 kg * 4/4
5S . Pull the sled 10 m + push the sled 10 m - 3 laps
6A. Split squat goblet 24/30/36 kg, 6/6 per leg 2 seconds down/ pause 1 second/ explosion
6V. Jumping out of the start position 5-6 kg from the pause up explosion 6/6
6S. Dilution of the dumbbells to the sides 10
6D. Push-ups from the bars 10
7A. Pull-ups Australian
feet on the ball, grip change 10 times
7B. Press your hands against your hips ( bringing your shoulder) into the crossover 10 times
7S. "Skater" 15/15
7D Horizon shoulder retraction 12-15
* 3-4 rounds
8A Lying Side to Side on Swissball 6/6
8B Side to side with straight legs 1-2 kg 6/6
8C. Standing sideways on the elbow in the plank, foot on the ball (for inner thigh) 10/10 - 2 laps
