# Rutin tin tin

Programa de 3 fases, cada una 2 veces al dia

## Push

Neck Roll · Shoulder Circle · Wrist Circle · Ankle Circle · Bird Dog · Downward Facing Dog · Bodyweight Squat · Push-Up · Dip (Triceps) · Pike Push-Up · Seated Hamstring Stretch · Quad Stretch · Hip Flexor Stretch · Chest Stretch · Cat-Cow

### Workout

- 1 × 1 Neck Roll
- 1 × 1 Shoulder Circle
- 1 × 1 Wrist Circle
- 1 × 1 Ankle Circle
- 1 × 1 Bird Dog
- 1 × 1 Downward Facing Dog
- 1 × 1 Bodyweight Squat
- 4 × 6-8 Push-Up
- 4 × 8-10 Dip (Triceps)
- 4 × 5-7 Pike Push-Up
- 1 × 1 Seated Hamstring Stretch
- 1 × 1 Quad Stretch
- 1 × 1 Hip Flexor Stretch
- 1 × 1 Chest Stretch
- 1 × 1 Cat-Cow


## Traction

Neck Roll · Shoulder Circle · Wrist Circle · Ankle Circle · Bird Dog · Downward Facing Dog · Bodyweight Squat · Push-Up · Dip (Triceps) · Pike Push-Up · Seated Hamstring Stretch · Quad Stretch · Hip Flexor Stretch · Chest Stretch · Cat-Cow

### Workout

- 1 × 1 Neck Roll
- 1 × 1 Shoulder Circle
- 1 × 1 Wrist Circle
- 1 × 1 Ankle Circle
- 1 × 1 Bird Dog
- 1 × 1 Downward Facing Dog
- 1 × 1 Bodyweight Squat
- 1 × 8-10 Inverted Row
- 1 × 12 Superman
- 1 × 20-30s Plank
- 1 × 1 Seated Hamstring Stretch
- 1 × 1 Quad Stretch
- 1 × 1 Hip Flexor Stretch
- 1 × 1 Chest Stretch
- 1 × 1 Cat-Cow


## Estabilization

Neck Roll · Shoulder Circle · Wrist Circle · Ankle Circle · Bird Dog · Downward Facing Dog · Bodyweight Squat · Push-Up · Dip (Triceps) · Pike Push-Up · Seated Hamstring Stretch · Quad Stretch · Hip Flexor Stretch · Chest Stretch · Cat-Cow

### Workout

- 1 × 1 Neck Roll
- 1 × 1 Shoulder Circle
- 1 × 1 Wrist Circle
- 1 × 1 Ankle Circle
- 1 × 1 Bird Dog
- 1 × 1 Downward Facing Dog
- 1 × 1 Bodyweight Squat
- 1 × 10-12 Sumo Squat - BODY_ONLY
- 1 × 8 Lunge
- 1 × 15 Glute Bridge
- 1 × 1 Seated Hamstring Stretch
- 1 × 1 Quad Stretch
- 1 × 1 Hip Flexor Stretch
- 1 × 1 Chest Stretch
- 1 × 1 Cat-Cow