Rutina de entrenamiento
SEMANA 1
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Sentadilla libre | 3 | 12-10 | 3-2´ | 6 |
| Buenos días | 3 | 12-10 | 3-2´ | 6 |
| Desplantes | 3 | 12-10 | 2´ | 6 |
| Puente | 3 | 12-10 | 1´ | 6 |
| Extensión a un pie | 4 | 12-9 | 1´ | 6 |
SEMANA 2
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Sentadilla libre | 3 | 8-6 | 3-2´ | 7 |
| Buenos días | 3 | 8-6 | 3-2´ | 7 |
| Desplantes | 3 | 8-6 | 2´ | 7 |
| Puente | 3 | 8-6 | 1´ | 7 |
| Extensión a un pie | 4 | 8-5 | 1´ | 7 |
SEMANA 3
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Sentadilla | 3 | 10-8 | 3-2´ | 7 |
| Buenos días | 3 | 10-8 | 3-2´ | 7 |
| Desplantes | 3 | 10-8 | 2´ | 7 |
| Puente | 3 | 10-8 | 1´ | 7 |
| Extensión a un pie | 4 | 10-7 | 1´ | 7 |
SEMANA 4
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Sentadilla | 3 | 12-10 | 3-2´ | 7 |
| Buenos días | 3 | 12-10 | 3-2´ | 7 |
| Desplantes | 3 | 12-10 | 2´ | 7 |
| Puente | 3 | 12-10 | 1´ | 7 |
| Extensión a un pie | 4 | 12-9 | 1´ | 7 |
SEMANA 5
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Sentadilla | 3 | 12-10 | 3-2´ | 5 (bajar peso) |
| Buenos días | 3 | 12-10 | 3-2´ | 5 (bajar peso) |
| Desplantes | 3 | 12-10 | 2´ | 5 (bajar peso) |
| Puente | 3 | 12-10 | 1´ | 5 (bajar peso) |
| Extensión a un pie | 4 | 12-9 | 1´ | 5 (bajar peso) |