Page 53 - FITNESS STYLE 1 IN MARCH 2024

pulley hip

extension, Alight weight anklet
s you can see in the
photo, adjusting a

using ankle to your ankle, raise your
leg backwards until it is
almost parallel to your
brace waist and lower back.
Return to the starting
point controlling the
weight. Switch to the
other leg after
completing the
prescribed reps. Take in
air when going down and
expel it when going up.

PROGRAMME DURATION: 3-4 months.
TRAINING FREQUENCY: 1-2 times a week. If you do it twice,
separate the sessions by 3 to 4 days.
WARM-UP: The first sets will be done slowly, without giving
momentum, and reaching 10 or 12 strict reps. In the following
sets the load will be increased, but always performing the
exercise correctly.

EXERCISE SETS REPS REST (1)
DUMBBELL PRESS, SEATED 5 10 to 8

DEADLIFT WITH DUMBBELLS 5 10 to 8

ARM RAISE WITH DUMBBELLS 5 10 to 8
PULLEY HIP EXTENSION,
USING ANKLE BRACE 5 10 to 8
(1) The rest will be the minimum, just enough to go from one exercise to another. If we feel fatigued, at the
end of the multiple set (there are 4 movements) we can take a rest that does not exceed one minute. The
duration of the programme should not exceed 35-40 minutes. The general idea is adding it to your normal
fitness to achieve a practical physical shape that allows you to perform daily life activities better than ever.

FITNESS STYLE 51