Aya（小山内あや）さんのインスタグラム動画 - (Aya（小山内あや）Instagram)「捻挫中 #AYAトレ 🤕🔥 捻挫して10日が経過⚡️⚡️ 上半身やミッドラインのトレーニングばかりやってきたおかげで背中が良く動くようになってきました😆👏🏻👏🏻👏🏻 毎日のケアでもう回復真っ最中です💪🏻 早くスクワットしたい😭😭 ーーーーーーー 9.23 #HandstandWalking Alternating OTM ×12(4 Rounds): Min1-45sec Row (Recovery pace) Min2-20sec handstand hold Min3-25′ Handstand walk ーーーーーーー #StrictGymnastics 5sets 3 Strict Ring Pull up (nutral grip) 1 Strict Ring Muscle up (rest30sec) 15sec Box L-sit hold (rest30sec) 30sec DB double arm over hold (rest60sec) ーーーーーーー #Cardio 3 sets: @easypace 3min Assault Arm Bike 3min Ski-Erg 3min Row ーーーーーーー 9.24 #BarMuscleUpStamina 5 Rounds, based on your specific percentages: 35% Max Bar Muscle-Ups 3 Dead Lift ・Rest 2:00 between sets. 3 Dead Lift : 73%,76%,79%,82%,85% ーーーーーーー #MarcusWOD ⏰40min clock continuously running - bike at a steady state pace that is sustainable for you. *at minute 5,10,15,20,25,30,35 and 40min, get off the bike and perform these 3 movements. 3-6 Ring muscle up 6-9 Strict Press 9-12 Parallettes Push up ーーーーーーー 9.25 #StrictGymnastics Rounds for Quality: 7min 5 Pausing Handstand Scapular Pushups (1s at the top) 5 Tempo Eccentric Kipping Handstand :30s Dip Support on Rings ーーーーーーー #Conditioning “Big Drip” 5 Rounds: 200 Meter Row 16/12 Calorie Erg Bike 12 C2B 8 Alternating Single-Arm D.B Snatches (70/50) ーーーーーーー Body Armor❶ 3 Giant Sets: 8 Tempo Barbell Good Mornings (5s eccentric) 12 Supinated Grip Ring Row 16 Scapular Y Raises Rest as needed between sets. ーーーーーーー BodyArmor❷ 3 Giant Sets: 8 Tempo Bent Over Row ( 3-1-3-1 ) 8 Behind neck Press ーーーーーーー」9月26日 15時03分