SECOND WEEKLY SESSION

EMS TRAINING
Combination of Lower and Upper Body

Jonathan Tijerin. Bachelor of Sciences in Physical Activity and Sports
Madrid, 2018©

FREQUENCY: TWICE A WEEK
DURATION: 20 TO 25 MINUTES

Whole BodyMuscularTraining. Lowand medium frequency electrostimulation directlyactivates more than 350 muscles protecting ligaments.

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ADAPTIVE POSITION

Program: Cardio
Contraction Time: 9s
Relaxing Time: 0s

Objective: Set correct Intensity, establish the maximum bearable intensity without any pain or discomfort, block the conflict zones.

Time:1 min.

Isınma

WARM UP

Program: Cardio
Contraction Time: 9s
Relaxing Time: 0s

Stationary Sprints
Time:2 min.

Squad Jumb

Program: Cardio
Contraction Time: 9s
Relaxing Time: 0s

Squat Jump
Time: 1 min.

Burpee

Program: Cardio
Contraction Time: 9s
Relaxing Time: 0s

Burpee
Time: 1 min.

Skater Squad

MUSCLE DEVELOPMENT

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Skater Squad
Time: 1 min.

Quadruped

Program: Fitness
Contraction Time: 9s
Relaxing Time: 0s

Quadruped
Time: 2x1 min.

Plank

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Plank
Time: 2 x 1 min.

Side plank

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Side plank
Time: 2 x 1 min.

Plyo Pushups

Program: Fitness
Contraction Time: 9s
Relaxing Time: 0s

Plyo Pushups
Time: 2 x 1 min.

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Star Plank
Time: 1 min.

Glute Bridge

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Glute Bridge
Time: 2x1 min.

Vertical Crunch

Program: Fitness
Contraction Time: 6s
Relaxing Time: 2s

Vertical Crunch
Time: 2x1 min.

Gerdirme

RELAX -STRETCHES

Program: Relax
Contraction Time: 9s
Relaxing Time: 0s

Time: 1 min.