Stabilization phase 1A, Week 1-4
Warm-up
Bird dog 15sec-2set
Plank 1min-2set
Side Plank 30sec-2set
Supine bridge 20sec-2set
Probe cobra 20sec-2set
Multiplanar hop 12-2set
Single arm dumbbell bench press 15-2set
Single arm dumbbell row 15-2set
Dumbbell external rotation 12-2set
Empty Cans 12-2set
特筆すべきことは特になし。
