Hola Chic@s !!

Aqui os dejo las 6 semanas de programacion, grabaros para ver errore. Si teneis cualquier duda no dudéis en preguntarme, me podéis escribir al instagram: yosua.coach y os ayudaré en todo lo posible. Espero que lo disfruteis y aprendáis mucho.

ENLACES SEMANA 1 DÍA 1

RNT Overhead Squat –  https://www.youtube.com/watch?v=3O2ajxksjuk

Banded Face Pulls – https://www.youtube.com/watch?v=5jgKj8ColLg

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Turkish Get Up – https://www.youtube.com/watch?v=LkqIu3YpRNo

GHD Hip Extension – https://www.youtube.com/watch?v=P35FIX7Ocso

Bridge Psoas March – https://www.youtube.com/watch?v=uN1ecndDsCk

Barbell Prone Row – https://www.youtube.com/watch?v=m1hsd-AhaPI

SEMANA 1 DÍA 2

Muscle Snatch – https://www.youtube.com/watch?v=e7_s1bxd6cw

Monster Walks – https://www.youtube.com/watch?v=mWlgcUfCsTo

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Weighted Sorenson – https://www.youtube.com/watch?v=v64xC_x6bks

Single Arm Dumbbel Row – https://www.youtube.com/watch?v=HkYkgsSbdYY

T Spine Can Opener – https://www.youtube.com/watch?v=ZgizI3OinXE

GHD Hip Extension Barbell Row – https://www.youtube.com/watch?v=PTIjRSr47b8

SEMANA 1 DÍA 3

Lateral Band Walks – https://www.youtube.com/watch?v=Tb3tBjen5o8

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Single Leg GHD Hip Extension – https://www.youtube.com/watch?v=YHMFAvkjmOY

Dual Dumbbell Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Barbell GHD Hip Extension – https://www.youtube.com/watch?v=dEDjkzFKJ-0

Filly Z Press – https://www.youtube.com/watch?v=k25Hr5uwqoQ

SEMANA 2 DÍA 1

Monster Walks – https://www.youtube.com/watch?v=mWlgcUfCsTo

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Weighted Sorenson – https://www.youtube.com/watch?v=v64xC_x6bks

Single Arm Dumbbel Row – https://www.youtube.com/watch?v=HkYkgsSbdYY

T Spine Can Opener – https://www.youtube.com/watch?v=ZgizI3OinXE

GHD Hip Extension Barbell Row – https://www.youtube.com/watch?v=PTIjRSr47b8

SEMANA 2 DÍA 2

Lateral Band Walks – https://www.youtube.com/watch?v=Tb3tBjen5o8

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Single Leg GHD Hip Extension – https://www.youtube.com/watch?v=YHMFAvkjmOY

GHD Hip Extension Barbell Row – https://www.youtube.com/watch?v=PTIjRSr47b8

Bridge Psoas March – https://www.youtube.com/watch?v=uN1ecndDsCk

Barbell Prone Row – https://www.youtube.com/watch?v=m1hsd-AhaPI

SEMANA 2 DÍA 3

Banded Face Pulls – https://www.youtube.com/watch?v=5jgKj8ColLg

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Turkish Get Up – https://www.youtube.com/watch?v=LkqIu3YpRNo

Dual Dumbbell Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Barbell GHD Hip Extension – https://www.youtube.com/watch?v=dEDjkzFKJ-0

Filly Z Press – https://www.youtube.com/watch?v=k25Hr5uwqoQ

 SEMANA 3 DÍA 1

RNT Overhead Squat –  https://www.youtube.com/watch?v=3O2ajxksjuk

Banded Face Pulls – https://www.youtube.com/watch?v=5jgKj8ColLg

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Turkish Get Up – https://www.youtube.com/watch?v=LkqIu3YpRNo

GHD Hip Extension – https://www.youtube.com/watch?v=P35FIX7Ocso

Bridge Psoas March – https://www.youtube.com/watch?v=uN1ecndDsCk

Barbell Prone Row – https://www.youtube.com/watch?v=m1hsd-AhaPI

SEMANA 3 DÍA 2

Muscle Snatch – https://www.youtube.com/watch?v=e7_s1bxd6cw

Monster Walks – https://www.youtube.com/watch?v=mWlgcUfCsTo

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Weighted Sorenson – https://www.youtube.com/watch?v=v64xC_x6bks

Single Arm Dumbbel Row – https://www.youtube.com/watch?v=HkYkgsSbdYY

T Spine Can Opener – https://www.youtube.com/watch?v=ZgizI3OinXE

GHD Hip Extension Barbell Row – https://www.youtube.com/watch?v=PTIjRSr47b8

SEMANA 3 DÍA 3 

Lateral Band Walks – https://www.youtube.com/watch?v=Tb3tBjen5o8

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Single Leg GHD Hip Extension – https://www.youtube.com/watch?v=YHMFAvkjmOY

Dual Dumbbell Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Barbell GHD Hip Extension – https://www.youtube.com/watch?v=dEDjkzFKJ-0

Filly Z Press – https://www.youtube.com/watch?v=k25Hr5uwqoQ

SEMANA 4 DÍA 1

Kang Squat – https://www.youtube.com/watch?v=p2cQp1aAWjc

Seated Good Morning – https://www.youtube.com/watch?v=ZPeJ0s8X6Gs

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Seated Behind the Neck Press – https://www.youtube.com/watch?v=OMBOxMHv4cg

T Spine Can Opener – https://www.youtube.com/watch?v=ZgizI3OinXE

RNT OHS – https://www.youtube.com/watch?v=KQJzv8r7cV0

SEMANA 4 DÍA 2

Banded Face Pulls – https://www.youtube.com/watch?v=5jgKj8ColLg

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Turkish Get Up – https://www.youtube.com/watch?v=LkqIu3YpRNo

GHD Hip Extension – https://www.youtube.com/watch?v=P35FIX7Ocso

Bridge Psoas March – https://www.youtube.com/watch?v=uN1ecndDsCk

Barbell Prone Row – https://www.youtube.com/watch?v=m1hsd-AhaPI

SEMANA 4 DÍA 3 

Lateral Band Walks – https://www.youtube.com/watch?v=Tb3tBjen5o8

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Single Leg GHD Hip Extension – https://www.youtube.com/watch?v=YHMFAvkjmOY

Dual Dumbbell Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Barbell GHD Hip Extension – https://www.youtube.com/watch?v=dEDjkzFKJ-0

Filly Z Press – https://www.youtube.com/watch?v=k25Hr5uwqoQ

SEMANA 5 DÍA 1

Banded Face Pulls – https://www.youtube.com/watch?v=5jgKj8ColLg

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Turkish Get Up – https://www.youtube.com/watch?v=LkqIu3YpRNo

GHD Hip Extension – https://www.youtube.com/watch?v=P35FIX7Ocso

Bridge Psoas March – https://www.youtube.com/watch?v=uN1ecndDsCk

Barbell Prone Row – https://www.youtube.com/watch?v=m1hsd-AhaPI

SEMANA 5 DÍA 2

Lateral Band Walks – https://www.youtube.com/watch?v=Tb3tBjen5o8

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Single Leg GHD Hip Extension – https://www.youtube.com/watch?v=YHMFAvkjmOY

Dual Dumbbell Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Barbell GHD Hip Extension – https://www.youtube.com/watch?v=dEDjkzFKJ-0

Filly Z Press – https://www.youtube.com/watch?v=k25Hr5uwqoQ

SEMANA 5 DÍA 3
RNT Overhead Squat -  https://www.youtube.com/watch?v=3O2ajxksjuk

Kang Squat – https://www.youtube.com/watch?v=p2cQp1aAWjc

Seated Good Morning – https://www.youtube.com/watch?v=ZPeJ0s8X6Gs

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Seated Behind the Neck Press – https://www.youtube.com/watch?v=OMBOxMHv4cg

T Spine Can Opener – https://www.youtube.com/watch?v=ZgizI3OinXE

RNT OHS – https://www.youtube.com/watch?v=KQJzv8r7cV0

SEMANA 6 DÍA 1

Monster Walks – https://www.youtube.com/watch?v=mWlgcUfCsTo

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Weighted Sorenson – https://www.youtube.com/watch?v=v64xC_x6bks

Single Arm Dumbbel Row – https://www.youtube.com/watch?v=HkYkgsSbdYY

T Spine Can Opener – https://www.youtube.com/watch?v=ZgizI3OinXE

GHD Hip Extension Barbell Row – https://www.youtube.com/watch?v=PTIjRSr47b8

SEMANA 6 DÍA 2

Kang Squat – https://www.youtube.com/watch?v=p2cQp1aAWjc

Seated Good Morning – https://www.youtube.com/watch?v=ZPeJ0s8X6Gs

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Seated Behind the Neck Press – https://www.youtube.com/watch?v=OMBOxMHv4cg

T Spine Can Opener – https://www.youtube.com/watch?v=ZgizI3OinXE

RNT OHS – https://www.youtube.com/watch?v=KQJzv8r7cV0

SEMANA 6 DÍA 3

Lateral Band Walks – https://www.youtube.com/watch?v=Tb3tBjen5o8

Wall Sit – https://www.youtube.com/watch?v=j-8S3namHFE

Single Leg GHD Hip Extension – https://www.youtube.com/watch?v=YHMFAvkjmOY

Dual Dumbbell Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Barbell GHD Hip Extension – https://www.youtube.com/watch?v=dEDjkzFKJ-0

Filly Z Press – https://www.youtube.com/watch?v=k25Hr5uwqoQ