# Mi rutina

1 - Piernas
2 - Empuje
3 - Tirón
4 - Zona Media
5 - Movilidad y Flexibilidad

## Piernas

### Workout

- 1 × 0 Bodyweight Squat
- 1 × 0 Split Squat
- 1 × 0 Split Squat (Bulgarian)
- 1 × 0 Step-Up
- 1 × 0 Calf Raise
- 1 × 0 Glute Bridge
- 1 × 0 Single-Leg Calf Raise - Body Only
- 1 × 0 Glute Bridge - Exercise Ball
- 1 × 0 Nordic Curl (Negative) - Resistance Band


## Tren superior

### Workout

- 1 × 0 Push-Up
- 1 × 0s Pike Hold (Feet Elevated)
- 1 × 0 Dip - Bench


## Zona Media

### Workout

- 2 × 1s Plank
- 2 × 1s Side Plank
- 3 × 1 Leg Raise
- 3 × 1 Russian Twist
- 3 × 0 Crunch


## Movilidad

### Workout

- 1 × 0s Hamstring Stretch (90/90)
- 1 × 0 90/90 Hip Switch
- 1 × 0 Ankle Circle
- 1 × 0 Ankle Pails and Rails
- 1 × 0s Butterfly Stretch
- 1 × 0s Calf Stretch
- 1 × 0s Calf Stretch - Stair
- 1 × 0 Hamstring Stretch (Chair)
- 1 × 0 Child's Pose to Cobra
- 1 × 0 Cossack Squat
- 1 × 0s Couch Stretch
- 1 × 0s Deep Squat Hold
- 1 × 0 Squat (Dynamic Mobility)
- 1 × 0 Leg Swing (Forward-Backward)
- 1 × 0s Quad Stretch (Foot Elevated)
- 1 × 0s Frog Stretch
- 1 × 0 Leg Swing (Front & Side)
- 1 × 0 Split Hold
- 1 × 0s Groiner
- 1 × 0s Locust Pose (Half)
- 1 × 0s Half Split
- 1 × 0 Hip Circle


## Potencia

### Workout

- 1 × 1 Squat Jump
- 1 × 1 Standing Broad Jump (Lateral)
- 1 × 1 Bound (Lateral)
- 1 × 0 Bench Step Sprint (Alternating)
- 1 × 0s Wall Handstand Hold
- 1 × 0 Wall Acceleration Drill
- 1 × 0 Teep Front Kick
- 1 × 0 Split Jump
- 1 × 0 Skater Jump
- 1 × 0 Mountain Climber
- 1 × 0 Lateral Shuffle
- 1 × 0 Bound (Lateral)
- 1 × 0s Fast Skip