Zsofi’s Phase I Program
Phase I Porgram
| Exercise | Rest | Intensity | Reps | Tempo | Sets | |
| 1 | Hip Thrusts, Hikes and Figure 8 (ez uj de egyszeru es nagyon hatasos fel lazittani a csipod) [cvg-video videoid=21 width=640 height=480 ] |
N/A | Bodyweight | 10/dir | 1 1 1 | 1 |
| 2 | Side Bend on Swiss Ball (Csak a BAL) [cvg-video videoid=98 width=640 height=480 ] |
30s | Bodyweight | 1 | 30s hold | 1 |
| 3 | Right Side Flexion (nincs kuon video ehhez de remelem emlekszel ra – csak a jobb oldalt csinald) [cvg-video videoid=98 width=640 height=480 ] |
30s | Bodyweight | 8-12 | 2 1 2 | 3 |
| 4 | Lower Body Russian Twist [cvg-video videoid=29 width=640 height=480 ] |
30s | Bodyweight | 6/side | 2 1 2 | 2-3 |
| 5 | 4 Point Tummy Vacuum [cvg-video videoId=2 width=640 height=480 ] |
30s | Bodyweight | 4-8 | 15s/10s | 3 |