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massy.arias

MankoFit 🇩🇴 (@massy.arias) /massy.arias
Tribe!!! Wednesday core and lower body challenge: [tag a friend to challenge] 3 sets of 10 reps. The heavier the ball, and the heavier the resistance, the more challenging it is. 🔥Walking lunges with knee drive: Tip: find your heel as you step forward into your lunge and stand through your ankle. Knee drives up to your chest. Grip dumbbell or kettlebell and “find” your triceps at all times. 🔥Over head Medicine ball squat offs: start sitting on a bench (the lower the bench the harder it will become. Hold medicine ball above your head with arms straight. Stand through ankles pushing down to the ground with your heels. As you come up keep reaching the ball to the ceiling. Keep core engaged. 🔥 High plank with knee drive: start in your high plank. Squeeze and find your glutes. Lift one leg up to find your glute, then strait driving your knee up to your “armpit”. The more you lift through the palm of your hand, the more space your’ll create to drive knee higher. @mawarriors add this to your leg. For my #ma30day program visit www.massyarias.com now on sale! ———————————————————————— ¡¡¡Tribu!!! Rutina para los abdominales y piernas. [Menciona a un amigo y retalos] 3 series de 10 repeticiones. Cuanto más pesada la pelota, y la resistencia, más desafiante que l circuito. Zancadas con estabilización: Consejo: al hacer la zancada “encuentra” tu talón. Agarra mancuernas o pesas rusas y "encuentra" tus tríceps retractando tus hombros. 🔥 Sentadillas con bola de medicina sobre la cabeza: comienza a sentarte en un banco (cuanto más bajo sea el banco, más difícil) Sostén el bola de medicina sobre tu cabeza con los brazos estirados, párate a través de los tobillos empujando con énfasis en tus talones. Sigue estirando la pelota hacia el techo. No pierdas la conexion con tus abdominales. 🔥 Tabla con tracción de rodilla: comienza en posición de pechada y “aprieta tus glúteos” mantén una espina neutral. Levanta una pierna manteniendo esta posición. Conduce la rodilla hasta tu axila "Cuanto más levantes por la palma de tu mano, más espacio crearás para impulsar la rodilla. A trabajar se ha dicho! Dale mi Tribu! #hijadecristoTribe!!! Wednesday core and lower body challenge: [tag a friend to challenge] 3 sets of 10 reps. The heavier the ball, and the heavier the resistance, the more challenging it is. 🔥Walking lunges with knee drive: 
Tip: find your heel as you step forward into your lunge and stand through your ankle. Knee drives up to your chest. Grip dumbbell or kettlebell and “find” your triceps at all times. 🔥Over head Medicine ball squat offs: start sitting on a bench (the lower the bench the harder it will become. Hold medicine ball above your head with arms straight. Stand through ankles pushing down to the ground with your heels. As you come up keep reaching the ball to the ceiling. Keep core engaged. 🔥 High plank with knee drive: start in your high plank. Squeeze and find your glutes. Lift one leg up to find your glute, then strait driving your knee up to your “armpit”. The more you lift through the palm of your hand, the more space your’ll create to drive knee higher. 
@mawarriors add this to your leg.

For my #ma30day program visit www.massyarias.com now on sale! ———————————————————————— ¡¡¡Tribu!!! Rutina para los abdominales y piernas. [Menciona a un amigo y retalos] 3 series de 10 repeticiones. Cuanto más pesada la pelota, y la resistencia, más desafiante que l circuito. 
Zancadas con estabilización: 
Consejo: al hacer la zancada “encuentra” tu talón. Agarra mancuernas o pesas rusas y source: https://www.instagram.com/massy.arias


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