# First Draft Workout Plan

Generated: 2026-06-21T15:00:01
Training days: 18
Groups: 54
Exercises: 402

## 2026-07-14 (Tuesday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACIÓN PARA TORSO - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arms circles reverse | 10x 10x | 5s x2 | - | [![image](assets/images/9a2efdeebb-e9d28ef8b503b90ff60e41c456179faff97f.png)](assets/videos/492f3b4219-2023_oa065.mp4) |
| 4 | W-Pump | 10x 10x | 5s x2 | - | [![image](assets/images/eebc398073-45c6e0e80b989b3e3205dc4ff45fae73ab1b.png)](assets/videos/2fd220b54f-2023_rob016.mp4) |
| 5 | Bent-over YTWL | 5x 5x | 5s x2 | - | [![image](assets/images/c206f5d28e-27746c5887ac90754e1e37943c4b16ff81b8.png)](assets/videos/5982900aa1-2023_id4165.mp4) |
| 6 | Thorical mobilisation overhead standing | 10x 10x | 5s x2 | - | [![image](assets/images/d55e6f4e2c-be4d0707fae679bf5a5eb691b0781ee3cab3.png)](assets/videos/9473235506-2023_rob017.mp4) |
| 7 | Thorical mobilisation extensions seated | 10x 10x | 5s x2 | - | [![image](assets/images/5bf5ceee24-31668bce226b196fdf4bec751361ce9f5580.png)](assets/videos/8e6779320a-2023_sid0027.mp4) |
| 8 | Spinal rotation standing | 10x 10x | 5s x2 | - | [![image](assets/images/3af7bd4080-578e32723a2d9912465dccca726e2ccc10ca.png)](assets/videos/4577936003-2023_sid0033.mp4) |
| 9 | Back flexion extension HK-stance | 10x 10x | 10s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 10 | Plank circles, alternated - FB | 10x 10x | 60s x2 | - | [![image](assets/images/658b64bfce-3738a548fa54e6557bc980e9672c65b89177.png)](assets/videos/ea5933cd0a-2023_id0059.mp4) |

### 1º Plan IA Javier Fernández - 1 - Torso-70%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 11 | Chest press incline<br><small>Main torso press, 70%.</small> | 14x 12x 10x 8x | 90s x4 | - | [![image](assets/images/4e23682373-0ab99174b6ea3ae818e7c37aa171c9dc229c.png)](assets/videos/7f34973d4a-2023_kv001.mp4) |
| 12 | Lat pulldown narrow grip<br><small>Controlled scapular depression before pulling.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/a290390411-53a48ea54ea70d387a62e60a7ba98c6b2918.png)](assets/videos/5cf8e7045c-2023_id0252.mp4) |
| 13 | Crossover - Pulley<br><small>Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.</small> | 12x 10x 8x | 25s x3 | with #14: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 14 | Crossover - Pulley | 4x 3x 2x | 60s x3 | with #13: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 15 | Row reverse grip - Pulley<br><small>Keep torso still and pull elbows behind the body.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/e7666ab9c8-57eebc5867b727b28b88f6aacdb590beb6f6.png)](assets/videos/5e702e04b5-2023_id1518.mp4) |
| 16 | Shoulder press seated - DBs<br><small>Rest-pause pair with strict seated posture.</small> | 12x 10x 8x | 25s x3 | with #17: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 17 | Shoulder press seated - DBs | 4x 3x 2x | 60s x3 | with #16: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 18 | Lateral raise machine | 15x 12x 10x | 45s x3 | - | [![image](assets/images/98c7458d07-4162ef05175d70a474289cf44eef75a33ec7.png)](assets/videos/540fef0282-2023_equip005.mp4) |
| 19 | Triceps push down - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/246ce1d737-b50159cbd11c9f236e5ba8909c714782ac8a.png)](assets/videos/2aa57ea06e-2023_gt001.mp4) |
| 20 | Biceps curl - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/aa7c8c8d7d-a4c79c36e9d382dff57e419171f0d48655ea.png)](assets/videos/e39564f9ab-2023_oa041.mp4) |
| 21 | Pallof press, left - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/6dd2216156-8ff4616abb5e7a1aa3a33ba5e3aac045fb16.png)](assets/videos/bf9693dfad-2023_impact073m.mp4) |
| 22 | Pallof press, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/c044244727-c4fe6356a27c8d7b4a7e847ef9aa0d6cd8b6.png)](assets/videos/ea44cee1fa-2023_impact073.mp4) |

## 2026-07-16 (Thursday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACION PARA PIERNAS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 3 | Side pivot, alternated - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/83c96ce96f-718bd59f24dedef27cab1ea2c0f3735a56e3.png)](assets/videos/0d80ea8d75-2023_id0258.mp4) |
| 4 | Air squat - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/59a71b3bad-5bd85f900f4d4ce35c9a335a7402b02ecfe5.png)](assets/videos/71a1164b6f-2023_kettler087.mp4) |
| 5 | Plank - FB | 12x 12x | 5s x2 | - | [![image](assets/images/876500e9d4-83db5351cec50e6b5a53c940fab4452e517d.png)](assets/videos/b5a0703d78-2023_eb033.mp4) |
| 6 | Hip bridge rolling - FB | 12x 12x | 5s x2 | - | [![image](assets/images/6f5acc604e-4e5c7047bae80ea5ec360c48d8a018d62e64.png)](assets/videos/568a309d22-2023_id0840.mp4) |
| 7 | Back flexion extension HK-stance | 12x 12x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 8 | Leg swing front back, right | 12x 12x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 12x 12x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 12x 12x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 12x 12x | 5s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |
| 12 | Calf raise - FB | 12x 12x | 60s x2 | - | [![image](assets/images/648740e490-c7c60e7ce499f461cc77e856fbb12e40f059.png)](assets/videos/af684da2cc-2023_kettler145.mp4) |

### 1º Plan IA Javier Fernández - 2 - Piernas-70%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 13 | Leg press 45 degree - Plateloaded<br><small>Main lower-body press, 70%.</small> | 14x 12x 10x 8x | 90s x4 | - | [![image](assets/images/3b77e2bdd7-9cd047be8d1eb6123552edfe030a25f50868.png)](assets/videos/bcdba2a8d7-2023_id4223.mp4) |
| 14 | Hip thrust - Plateloaded<br><small>Pause briefly at lockout without overextending the lower back.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/6b1375557b-cabd72deee2de006707ee38b974d5f0ed62c.png)](assets/videos/c7729dfe03-2023_id4228.mp4) |
| 15 | Bulgarian split squat, left - DBs, Box | 14x 12x 10x | 5s x3 | - | [![image](assets/images/f2aabf464f-4e10e39b22aa4f70cfd84447a5ec055ae2e4.png)](assets/videos/6b18872198-2023_impact124.mp4) |
| 16 | Bulgarian split squat, right - DBs, Box | 14x 12x 10x | 60s x3 | - | [![image](assets/images/58268318b2-880b16c381a5318a9b69843cacec77046784.png)](assets/videos/aea0cd2002-2023_impact124m.mp4) |
| 17 | Leg curl seated<br><small>Rest-pause pair for hamstrings.</small> | 14x 12x 10x | 20s x3 | with #18: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 18 | Leg curl seated | 4x 3x 2x | 60s x3 | with #17: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 19 | Leg extension, left - Plateloaded | 14x 12x 10x | 5s x3 | - | [![image](assets/images/decd72ccdb-19f3666914a13d19c03b69b5ed12e2aafb65.png)](assets/videos/e23ebefbc9-2023_id4264.mp4) |
| 20 | Leg extension, right - Plateloaded | 14x 12x 10x | 60s x3 | - | [![image](assets/images/b69e959238-b261997ab240a8267eca6abad21776fe400a.png)](assets/videos/6ea3c6173e-2023_id4264m.mp4) |
| 21 | Calf raise - Smith machine<br><small>Rest-pause pair; full stretch at the bottom.</small> | 14x 12x 10x 8x | 20s x4 | with #22: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 22 | Calf raise - Smith machine | 4x 3x 2x 2x | 60s x4 | with #21: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 23 | Side plank elbow feet wide, left | 30s 30s 30s | 5s x3 | - | [![image](assets/images/74fa6287d1-569a27cb3cb7de3fa6cb05ae34257b290f50.png)](assets/videos/89d55ccdd7-2023_rob008.mp4) |
| 24 | Side plank elbow feet wide, right | 30s 30s 30s | 60s x3 | - | [![image](assets/images/2e97bd6e2a-bc845c07888bda243ac809b36a7ef89ce03c.png)](assets/videos/945debfe98-2023_rob008m.mp4) |

## 2026-07-18 (Saturday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### FULL BODY PREPARACION - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arm swing front-back standing | 20x 20x | 5s x2 | - | [![image](assets/images/c938c37b2d-49423905468e3f6ea006f6ccff08f60a2588.png)](assets/videos/2c27f6bafd-2023_xs020.mp4) |
| 4 | Thorical mobilisation rotating | 20x 20x | 5s x2 | - | [![image](assets/images/ff185c8a04-c55df15ebb6feb7ed7a6e28eb07b324dd4a2.png)](assets/videos/1381b52066-2023_rob019.mp4) |
| 5 | Exorotation two arms standing | 20x 20x | 5s x2 | - | [![image](assets/images/33002175d2-9b680c2e9d55282d5e33dff61590d576777e.png)](assets/videos/59fb520124-2023_xs018.mp4) |
| 6 | Back flexion extension HK-stance | 20x 20x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 7 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 8 | Leg swing front back, right | 15x 15x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 15x 15x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 15x 15x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 15x 15x | 60s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |

### 1º Plan IA Javier Fernández - 3 - Full Body-70%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 12 | Goblet squat - DB<br><small>Full-body squat pattern, 70%.</small> | 14x 12x 10x 8x | 75s x4 | - | [![image](assets/images/7883dbcdbc-f0197d329674a36f2fa9bde79549535dada3.png)](assets/videos/0e59dbf14a-2023_rob078.mp4) |
| 13 | Bench press, neutral grip - DBs | 12x 10x 8x 6x | 75s x4 | - | [![image](assets/images/be4f676ead-b1c58ccc3056e3281793b036faa70ec5bc5d.png)](assets/videos/7b5a52779c-2023_oa099.mp4) |
| 14 | Assisted standing pull up wide grip<br><small>Use assistance that keeps the prescribed reps strict.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/74670893bb-0a3521ba802386988150b0e039285ba8a534.png)](assets/videos/39a297ee9d-2023_oa089.mp4) |
| 15 | Row - Rings | 14x 12x 10x | 60s x3 | - | [![image](assets/images/d5e48b3e70-e9d587cab10a4b254a90e1d191947bc7f53a.png)](assets/videos/3ae6fbe031-id4503.mp4) |
| 16 | Lunge to shoulder press, alternated - DBs | 12x 10x 8x | 60s x3 | - | [![image](assets/images/3c1c49b706-a5aa706204b34c00908448d11e1992a0526f.png)](assets/videos/cb5cc8b5fd-2023_id0018.mp4) |
| 17 | Hip thrust - FB | 15x 12x 10x | 60s x3 | - | [![image](assets/images/9e03c44993-a8902501dd81032f49e00729c379d5c96210.png)](assets/videos/9c55fb583f-2023_eb009.mp4) |
| 18 | Dipping, narrow, Captains chair | 10x 8x 6x | 60s x3 | - | [![image](assets/images/9a62f98afd-5b8fca4d808126bd445c040b386013a9e385.png)](assets/videos/e29a432366-2023_id0473.mp4) |
| 19 | Hammer curl two sides - DBs | 12x 10x 8x | 45s x3 | - | [![image](assets/images/dd29ad7379-4f0ef0b20f38f201b3ef2cea92ef8efed51e.png)](assets/videos/ba2cdc4bde-2023_oa031.mp4) |
| 20 | Wood chop high low, left  - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/e4923cbff4-af54c5f2762f9bb669ef80e4035f79bac2ec.png)](assets/videos/fb186f415d-2023_id0003.mp4) |
| 21 | Wood chop high low, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/12a0d8e399-3414537e083bb2dbed7fd5be1b0a70cbf969.png)](assets/videos/f5c0283a28-2023_id0003m.mp4) |

## 2026-07-21 (Tuesday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACIÓN PARA TORSO - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arms circles reverse | 10x 10x | 5s x2 | - | [![image](assets/images/9a2efdeebb-e9d28ef8b503b90ff60e41c456179faff97f.png)](assets/videos/492f3b4219-2023_oa065.mp4) |
| 4 | W-Pump | 10x 10x | 5s x2 | - | [![image](assets/images/eebc398073-45c6e0e80b989b3e3205dc4ff45fae73ab1b.png)](assets/videos/2fd220b54f-2023_rob016.mp4) |
| 5 | Bent-over YTWL | 5x 5x | 5s x2 | - | [![image](assets/images/c206f5d28e-27746c5887ac90754e1e37943c4b16ff81b8.png)](assets/videos/5982900aa1-2023_id4165.mp4) |
| 6 | Thorical mobilisation overhead standing | 10x 10x | 5s x2 | - | [![image](assets/images/d55e6f4e2c-be4d0707fae679bf5a5eb691b0781ee3cab3.png)](assets/videos/9473235506-2023_rob017.mp4) |
| 7 | Thorical mobilisation extensions seated | 10x 10x | 5s x2 | - | [![image](assets/images/5bf5ceee24-31668bce226b196fdf4bec751361ce9f5580.png)](assets/videos/8e6779320a-2023_sid0027.mp4) |
| 8 | Spinal rotation standing | 10x 10x | 5s x2 | - | [![image](assets/images/3af7bd4080-578e32723a2d9912465dccca726e2ccc10ca.png)](assets/videos/4577936003-2023_sid0033.mp4) |
| 9 | Back flexion extension HK-stance | 10x 10x | 10s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 10 | Plank circles, alternated - FB | 10x 10x | 60s x2 | - | [![image](assets/images/658b64bfce-3738a548fa54e6557bc980e9672c65b89177.png)](assets/videos/ea5933cd0a-2023_id0059.mp4) |

### 1º Plan IA Javier Fernández - 4 - Torso-75%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 11 | Chest press incline<br><small>Main torso press, 75%.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/4e23682373-0ab99174b6ea3ae818e7c37aa171c9dc229c.png)](assets/videos/7f34973d4a-2023_kv001.mp4) |
| 12 | Lat pulldown narrow grip<br><small>Controlled scapular depression before pulling.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/a290390411-53a48ea54ea70d387a62e60a7ba98c6b2918.png)](assets/videos/5cf8e7045c-2023_id0252.mp4) |
| 13 | Crossover - Pulley<br><small>Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.</small> | 12x 10x 8x | 25s x3 | with #14: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 14 | Crossover - Pulley | 4x 3x 2x | 60s x3 | with #13: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 15 | Row reverse grip - Pulley<br><small>Keep torso still and pull elbows behind the body.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/e7666ab9c8-57eebc5867b727b28b88f6aacdb590beb6f6.png)](assets/videos/5e702e04b5-2023_id1518.mp4) |
| 16 | Shoulder press seated - DBs<br><small>Rest-pause pair with strict seated posture.</small> | 12x 10x 8x | 25s x3 | with #17: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 17 | Shoulder press seated - DBs | 4x 3x 2x | 60s x3 | with #16: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 18 | Lateral raise machine | 15x 12x 10x | 45s x3 | - | [![image](assets/images/98c7458d07-4162ef05175d70a474289cf44eef75a33ec7.png)](assets/videos/540fef0282-2023_equip005.mp4) |
| 19 | Triceps push down - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/246ce1d737-b50159cbd11c9f236e5ba8909c714782ac8a.png)](assets/videos/2aa57ea06e-2023_gt001.mp4) |
| 20 | Biceps curl - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/aa7c8c8d7d-a4c79c36e9d382dff57e419171f0d48655ea.png)](assets/videos/e39564f9ab-2023_oa041.mp4) |
| 21 | Pallof press, left - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/6dd2216156-8ff4616abb5e7a1aa3a33ba5e3aac045fb16.png)](assets/videos/bf9693dfad-2023_impact073m.mp4) |
| 22 | Pallof press, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/c044244727-c4fe6356a27c8d7b4a7e847ef9aa0d6cd8b6.png)](assets/videos/ea44cee1fa-2023_impact073.mp4) |

## 2026-07-23 (Thursday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACION PARA PIERNAS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 3 | Side pivot, alternated - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/83c96ce96f-718bd59f24dedef27cab1ea2c0f3735a56e3.png)](assets/videos/0d80ea8d75-2023_id0258.mp4) |
| 4 | Air squat - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/59a71b3bad-5bd85f900f4d4ce35c9a335a7402b02ecfe5.png)](assets/videos/71a1164b6f-2023_kettler087.mp4) |
| 5 | Plank - FB | 12x 12x | 5s x2 | - | [![image](assets/images/876500e9d4-83db5351cec50e6b5a53c940fab4452e517d.png)](assets/videos/b5a0703d78-2023_eb033.mp4) |
| 6 | Hip bridge rolling - FB | 12x 12x | 5s x2 | - | [![image](assets/images/6f5acc604e-4e5c7047bae80ea5ec360c48d8a018d62e64.png)](assets/videos/568a309d22-2023_id0840.mp4) |
| 7 | Back flexion extension HK-stance | 12x 12x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 8 | Leg swing front back, right | 12x 12x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 12x 12x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 12x 12x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 12x 12x | 5s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |
| 12 | Calf raise - FB | 12x 12x | 60s x2 | - | [![image](assets/images/648740e490-c7c60e7ce499f461cc77e856fbb12e40f059.png)](assets/videos/af684da2cc-2023_kettler145.mp4) |

### 1º Plan IA Javier Fernández - 5 - Piernas-75%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 13 | Leg press 45 degree - Plateloaded<br><small>Main lower-body press, 75%.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/3b77e2bdd7-9cd047be8d1eb6123552edfe030a25f50868.png)](assets/videos/bcdba2a8d7-2023_id4223.mp4) |
| 14 | Hip thrust - Plateloaded<br><small>Pause briefly at lockout without overextending the lower back.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/6b1375557b-cabd72deee2de006707ee38b974d5f0ed62c.png)](assets/videos/c7729dfe03-2023_id4228.mp4) |
| 15 | Bulgarian split squat, left - DBs, Box | 12x 10x 8x | 5s x3 | - | [![image](assets/images/f2aabf464f-4e10e39b22aa4f70cfd84447a5ec055ae2e4.png)](assets/videos/6b18872198-2023_impact124.mp4) |
| 16 | Bulgarian split squat, right - DBs, Box | 12x 10x 8x | 60s x3 | - | [![image](assets/images/58268318b2-880b16c381a5318a9b69843cacec77046784.png)](assets/videos/aea0cd2002-2023_impact124m.mp4) |
| 17 | Leg curl seated<br><small>Rest-pause pair for hamstrings.</small> | 14x 12x 10x | 20s x3 | with #18: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 18 | Leg curl seated | 4x 3x 2x | 60s x3 | with #17: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 19 | Leg extension, left - Plateloaded | 14x 12x 10x | 5s x3 | - | [![image](assets/images/decd72ccdb-19f3666914a13d19c03b69b5ed12e2aafb65.png)](assets/videos/e23ebefbc9-2023_id4264.mp4) |
| 20 | Leg extension, right - Plateloaded | 14x 12x 10x | 60s x3 | - | [![image](assets/images/b69e959238-b261997ab240a8267eca6abad21776fe400a.png)](assets/videos/6ea3c6173e-2023_id4264m.mp4) |
| 21 | Calf raise - Smith machine<br><small>Rest-pause pair; full stretch at the bottom.</small> | 14x 12x 10x 8x | 20s x4 | with #22: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 22 | Calf raise - Smith machine | 4x 3x 2x 2x | 60s x4 | with #21: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 23 | Side plank elbow feet wide, left | 30s 30s 30s | 5s x3 | - | [![image](assets/images/74fa6287d1-569a27cb3cb7de3fa6cb05ae34257b290f50.png)](assets/videos/89d55ccdd7-2023_rob008.mp4) |
| 24 | Side plank elbow feet wide, right | 30s 30s 30s | 60s x3 | - | [![image](assets/images/2e97bd6e2a-bc845c07888bda243ac809b36a7ef89ce03c.png)](assets/videos/945debfe98-2023_rob008m.mp4) |

## 2026-07-25 (Saturday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### FULL BODY PREPARACION - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arm swing front-back standing | 20x 20x | 5s x2 | - | [![image](assets/images/c938c37b2d-49423905468e3f6ea006f6ccff08f60a2588.png)](assets/videos/2c27f6bafd-2023_xs020.mp4) |
| 4 | Thorical mobilisation rotating | 20x 20x | 5s x2 | - | [![image](assets/images/ff185c8a04-c55df15ebb6feb7ed7a6e28eb07b324dd4a2.png)](assets/videos/1381b52066-2023_rob019.mp4) |
| 5 | Exorotation two arms standing | 20x 20x | 5s x2 | - | [![image](assets/images/33002175d2-9b680c2e9d55282d5e33dff61590d576777e.png)](assets/videos/59fb520124-2023_xs018.mp4) |
| 6 | Back flexion extension HK-stance | 20x 20x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 7 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 8 | Leg swing front back, right | 15x 15x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 15x 15x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 15x 15x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 15x 15x | 60s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |

### 1º Plan IA Javier Fernández - 6 - Full Body-75%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 12 | Goblet squat - DB<br><small>Full-body squat pattern, 75%.</small> | 12x 10x 8x 6x | 75s x4 | - | [![image](assets/images/7883dbcdbc-f0197d329674a36f2fa9bde79549535dada3.png)](assets/videos/0e59dbf14a-2023_rob078.mp4) |
| 13 | Bench press, neutral grip - DBs | 12x 10x 8x 6x | 75s x4 | - | [![image](assets/images/be4f676ead-b1c58ccc3056e3281793b036faa70ec5bc5d.png)](assets/videos/7b5a52779c-2023_oa099.mp4) |
| 14 | Assisted standing pull up wide grip<br><small>Use assistance that keeps the prescribed reps strict.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/74670893bb-0a3521ba802386988150b0e039285ba8a534.png)](assets/videos/39a297ee9d-2023_oa089.mp4) |
| 15 | Row - Rings | 12x 10x 8x | 60s x3 | - | [![image](assets/images/d5e48b3e70-e9d587cab10a4b254a90e1d191947bc7f53a.png)](assets/videos/3ae6fbe031-id4503.mp4) |
| 16 | Lunge to shoulder press, alternated - DBs | 12x 10x 8x | 60s x3 | - | [![image](assets/images/3c1c49b706-a5aa706204b34c00908448d11e1992a0526f.png)](assets/videos/cb5cc8b5fd-2023_id0018.mp4) |
| 17 | Hip thrust - FB | 15x 12x 10x | 60s x3 | - | [![image](assets/images/9e03c44993-a8902501dd81032f49e00729c379d5c96210.png)](assets/videos/9c55fb583f-2023_eb009.mp4) |
| 18 | Dipping, narrow, Captains chair | 10x 8x 6x | 60s x3 | - | [![image](assets/images/9a62f98afd-5b8fca4d808126bd445c040b386013a9e385.png)](assets/videos/e29a432366-2023_id0473.mp4) |
| 19 | Hammer curl two sides - DBs | 12x 10x 8x | 45s x3 | - | [![image](assets/images/dd29ad7379-4f0ef0b20f38f201b3ef2cea92ef8efed51e.png)](assets/videos/ba2cdc4bde-2023_oa031.mp4) |
| 20 | Wood chop high low, left  - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/e4923cbff4-af54c5f2762f9bb669ef80e4035f79bac2ec.png)](assets/videos/fb186f415d-2023_id0003.mp4) |
| 21 | Wood chop high low, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/12a0d8e399-3414537e083bb2dbed7fd5be1b0a70cbf969.png)](assets/videos/f5c0283a28-2023_id0003m.mp4) |

## 2026-07-28 (Tuesday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACIÓN PARA TORSO - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arms circles reverse | 10x 10x | 5s x2 | - | [![image](assets/images/9a2efdeebb-e9d28ef8b503b90ff60e41c456179faff97f.png)](assets/videos/492f3b4219-2023_oa065.mp4) |
| 4 | W-Pump | 10x 10x | 5s x2 | - | [![image](assets/images/eebc398073-45c6e0e80b989b3e3205dc4ff45fae73ab1b.png)](assets/videos/2fd220b54f-2023_rob016.mp4) |
| 5 | Bent-over YTWL | 5x 5x | 5s x2 | - | [![image](assets/images/c206f5d28e-27746c5887ac90754e1e37943c4b16ff81b8.png)](assets/videos/5982900aa1-2023_id4165.mp4) |
| 6 | Thorical mobilisation overhead standing | 10x 10x | 5s x2 | - | [![image](assets/images/d55e6f4e2c-be4d0707fae679bf5a5eb691b0781ee3cab3.png)](assets/videos/9473235506-2023_rob017.mp4) |
| 7 | Thorical mobilisation extensions seated | 10x 10x | 5s x2 | - | [![image](assets/images/5bf5ceee24-31668bce226b196fdf4bec751361ce9f5580.png)](assets/videos/8e6779320a-2023_sid0027.mp4) |
| 8 | Spinal rotation standing | 10x 10x | 5s x2 | - | [![image](assets/images/3af7bd4080-578e32723a2d9912465dccca726e2ccc10ca.png)](assets/videos/4577936003-2023_sid0033.mp4) |
| 9 | Back flexion extension HK-stance | 10x 10x | 10s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 10 | Plank circles, alternated - FB | 10x 10x | 60s x2 | - | [![image](assets/images/658b64bfce-3738a548fa54e6557bc980e9672c65b89177.png)](assets/videos/ea5933cd0a-2023_id0059.mp4) |

### 1º Plan IA Javier Fernández - 7 - Torso-80%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 11 | Chest press incline<br><small>Main torso press, 80%.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/4e23682373-0ab99174b6ea3ae818e7c37aa171c9dc229c.png)](assets/videos/7f34973d4a-2023_kv001.mp4) |
| 12 | Lat pulldown narrow grip<br><small>Controlled scapular depression before pulling.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/a290390411-53a48ea54ea70d387a62e60a7ba98c6b2918.png)](assets/videos/5cf8e7045c-2023_id0252.mp4) |
| 13 | Crossover - Pulley<br><small>Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.</small> | 12x 10x 8x | 25s x3 | with #14: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 14 | Crossover - Pulley | 4x 3x 2x | 60s x3 | with #13: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 15 | Row reverse grip - Pulley<br><small>Keep torso still and pull elbows behind the body.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/e7666ab9c8-57eebc5867b727b28b88f6aacdb590beb6f6.png)](assets/videos/5e702e04b5-2023_id1518.mp4) |
| 16 | Shoulder press seated - DBs<br><small>Rest-pause pair with strict seated posture.</small> | 12x 10x 8x | 25s x3 | with #17: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 17 | Shoulder press seated - DBs | 4x 3x 2x | 60s x3 | with #16: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 18 | Lateral raise machine | 15x 12x 10x | 45s x3 | - | [![image](assets/images/98c7458d07-4162ef05175d70a474289cf44eef75a33ec7.png)](assets/videos/540fef0282-2023_equip005.mp4) |
| 19 | Triceps push down - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/246ce1d737-b50159cbd11c9f236e5ba8909c714782ac8a.png)](assets/videos/2aa57ea06e-2023_gt001.mp4) |
| 20 | Biceps curl - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/aa7c8c8d7d-a4c79c36e9d382dff57e419171f0d48655ea.png)](assets/videos/e39564f9ab-2023_oa041.mp4) |
| 21 | Pallof press, left - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/6dd2216156-8ff4616abb5e7a1aa3a33ba5e3aac045fb16.png)](assets/videos/bf9693dfad-2023_impact073m.mp4) |
| 22 | Pallof press, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/c044244727-c4fe6356a27c8d7b4a7e847ef9aa0d6cd8b6.png)](assets/videos/ea44cee1fa-2023_impact073.mp4) |

## 2026-07-30 (Thursday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACION PARA PIERNAS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 3 | Side pivot, alternated - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/83c96ce96f-718bd59f24dedef27cab1ea2c0f3735a56e3.png)](assets/videos/0d80ea8d75-2023_id0258.mp4) |
| 4 | Air squat - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/59a71b3bad-5bd85f900f4d4ce35c9a335a7402b02ecfe5.png)](assets/videos/71a1164b6f-2023_kettler087.mp4) |
| 5 | Plank - FB | 12x 12x | 5s x2 | - | [![image](assets/images/876500e9d4-83db5351cec50e6b5a53c940fab4452e517d.png)](assets/videos/b5a0703d78-2023_eb033.mp4) |
| 6 | Hip bridge rolling - FB | 12x 12x | 5s x2 | - | [![image](assets/images/6f5acc604e-4e5c7047bae80ea5ec360c48d8a018d62e64.png)](assets/videos/568a309d22-2023_id0840.mp4) |
| 7 | Back flexion extension HK-stance | 12x 12x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 8 | Leg swing front back, right | 12x 12x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 12x 12x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 12x 12x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 12x 12x | 5s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |
| 12 | Calf raise - FB | 12x 12x | 60s x2 | - | [![image](assets/images/648740e490-c7c60e7ce499f461cc77e856fbb12e40f059.png)](assets/videos/af684da2cc-2023_kettler145.mp4) |

### 1º Plan IA Javier Fernández - 8 - Piernas-80%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 13 | Leg press 45 degree - Plateloaded<br><small>Main lower-body press, 80%.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/3b77e2bdd7-9cd047be8d1eb6123552edfe030a25f50868.png)](assets/videos/bcdba2a8d7-2023_id4223.mp4) |
| 14 | Hip thrust - Plateloaded<br><small>Pause briefly at lockout without overextending the lower back.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/6b1375557b-cabd72deee2de006707ee38b974d5f0ed62c.png)](assets/videos/c7729dfe03-2023_id4228.mp4) |
| 15 | Bulgarian split squat, left - DBs, Box | 12x 10x 8x | 5s x3 | - | [![image](assets/images/f2aabf464f-4e10e39b22aa4f70cfd84447a5ec055ae2e4.png)](assets/videos/6b18872198-2023_impact124.mp4) |
| 16 | Bulgarian split squat, right - DBs, Box | 12x 10x 8x | 60s x3 | - | [![image](assets/images/58268318b2-880b16c381a5318a9b69843cacec77046784.png)](assets/videos/aea0cd2002-2023_impact124m.mp4) |
| 17 | Leg curl seated<br><small>Rest-pause pair for hamstrings.</small> | 14x 12x 10x | 20s x3 | with #18: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 18 | Leg curl seated | 4x 3x 2x | 60s x3 | with #17: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 19 | Leg extension, left - Plateloaded | 14x 12x 10x | 5s x3 | - | [![image](assets/images/decd72ccdb-19f3666914a13d19c03b69b5ed12e2aafb65.png)](assets/videos/e23ebefbc9-2023_id4264.mp4) |
| 20 | Leg extension, right - Plateloaded | 14x 12x 10x | 60s x3 | - | [![image](assets/images/b69e959238-b261997ab240a8267eca6abad21776fe400a.png)](assets/videos/6ea3c6173e-2023_id4264m.mp4) |
| 21 | Calf raise - Smith machine<br><small>Rest-pause pair; full stretch at the bottom.</small> | 14x 12x 10x 8x | 20s x4 | with #22: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 22 | Calf raise - Smith machine | 4x 3x 2x 2x | 60s x4 | with #21: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 23 | Side plank elbow feet wide, left | 30s 30s 30s | 5s x3 | - | [![image](assets/images/74fa6287d1-569a27cb3cb7de3fa6cb05ae34257b290f50.png)](assets/videos/89d55ccdd7-2023_rob008.mp4) |
| 24 | Side plank elbow feet wide, right | 30s 30s 30s | 60s x3 | - | [![image](assets/images/2e97bd6e2a-bc845c07888bda243ac809b36a7ef89ce03c.png)](assets/videos/945debfe98-2023_rob008m.mp4) |

## 2026-08-01 (Saturday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### FULL BODY PREPARACION - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arm swing front-back standing | 20x 20x | 5s x2 | - | [![image](assets/images/c938c37b2d-49423905468e3f6ea006f6ccff08f60a2588.png)](assets/videos/2c27f6bafd-2023_xs020.mp4) |
| 4 | Thorical mobilisation rotating | 20x 20x | 5s x2 | - | [![image](assets/images/ff185c8a04-c55df15ebb6feb7ed7a6e28eb07b324dd4a2.png)](assets/videos/1381b52066-2023_rob019.mp4) |
| 5 | Exorotation two arms standing | 20x 20x | 5s x2 | - | [![image](assets/images/33002175d2-9b680c2e9d55282d5e33dff61590d576777e.png)](assets/videos/59fb520124-2023_xs018.mp4) |
| 6 | Back flexion extension HK-stance | 20x 20x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 7 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 8 | Leg swing front back, right | 15x 15x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 15x 15x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 15x 15x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 15x 15x | 60s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |

### 1º Plan IA Javier Fernández - 9 - Full Body-80%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 12 | Goblet squat - DB<br><small>Full-body squat pattern, 80%.</small> | 10x 8x 6x 4x | 75s x4 | - | [![image](assets/images/7883dbcdbc-f0197d329674a36f2fa9bde79549535dada3.png)](assets/videos/0e59dbf14a-2023_rob078.mp4) |
| 13 | Bench press, neutral grip - DBs | 10x 8x 6x 4x | 75s x4 | - | [![image](assets/images/be4f676ead-b1c58ccc3056e3281793b036faa70ec5bc5d.png)](assets/videos/7b5a52779c-2023_oa099.mp4) |
| 14 | Assisted standing pull up wide grip<br><small>Use assistance that keeps the prescribed reps strict.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/74670893bb-0a3521ba802386988150b0e039285ba8a534.png)](assets/videos/39a297ee9d-2023_oa089.mp4) |
| 15 | Row - Rings | 12x 10x 8x | 60s x3 | - | [![image](assets/images/d5e48b3e70-e9d587cab10a4b254a90e1d191947bc7f53a.png)](assets/videos/3ae6fbe031-id4503.mp4) |
| 16 | Lunge to shoulder press, alternated - DBs | 12x 10x 8x | 60s x3 | - | [![image](assets/images/3c1c49b706-a5aa706204b34c00908448d11e1992a0526f.png)](assets/videos/cb5cc8b5fd-2023_id0018.mp4) |
| 17 | Hip thrust - FB | 15x 12x 10x | 60s x3 | - | [![image](assets/images/9e03c44993-a8902501dd81032f49e00729c379d5c96210.png)](assets/videos/9c55fb583f-2023_eb009.mp4) |
| 18 | Dipping, narrow, Captains chair | 10x 8x 6x | 60s x3 | - | [![image](assets/images/9a62f98afd-5b8fca4d808126bd445c040b386013a9e385.png)](assets/videos/e29a432366-2023_id0473.mp4) |
| 19 | Hammer curl two sides - DBs | 12x 10x 8x | 45s x3 | - | [![image](assets/images/dd29ad7379-4f0ef0b20f38f201b3ef2cea92ef8efed51e.png)](assets/videos/ba2cdc4bde-2023_oa031.mp4) |
| 20 | Wood chop high low, left  - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/e4923cbff4-af54c5f2762f9bb669ef80e4035f79bac2ec.png)](assets/videos/fb186f415d-2023_id0003.mp4) |
| 21 | Wood chop high low, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/12a0d8e399-3414537e083bb2dbed7fd5be1b0a70cbf969.png)](assets/videos/f5c0283a28-2023_id0003m.mp4) |

## 2026-08-04 (Tuesday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACIÓN PARA TORSO - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arms circles reverse | 10x 10x | 5s x2 | - | [![image](assets/images/9a2efdeebb-e9d28ef8b503b90ff60e41c456179faff97f.png)](assets/videos/492f3b4219-2023_oa065.mp4) |
| 4 | W-Pump | 10x 10x | 5s x2 | - | [![image](assets/images/eebc398073-45c6e0e80b989b3e3205dc4ff45fae73ab1b.png)](assets/videos/2fd220b54f-2023_rob016.mp4) |
| 5 | Bent-over YTWL | 5x 5x | 5s x2 | - | [![image](assets/images/c206f5d28e-27746c5887ac90754e1e37943c4b16ff81b8.png)](assets/videos/5982900aa1-2023_id4165.mp4) |
| 6 | Thorical mobilisation overhead standing | 10x 10x | 5s x2 | - | [![image](assets/images/d55e6f4e2c-be4d0707fae679bf5a5eb691b0781ee3cab3.png)](assets/videos/9473235506-2023_rob017.mp4) |
| 7 | Thorical mobilisation extensions seated | 10x 10x | 5s x2 | - | [![image](assets/images/5bf5ceee24-31668bce226b196fdf4bec751361ce9f5580.png)](assets/videos/8e6779320a-2023_sid0027.mp4) |
| 8 | Spinal rotation standing | 10x 10x | 5s x2 | - | [![image](assets/images/3af7bd4080-578e32723a2d9912465dccca726e2ccc10ca.png)](assets/videos/4577936003-2023_sid0033.mp4) |
| 9 | Back flexion extension HK-stance | 10x 10x | 10s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 10 | Plank circles, alternated - FB | 10x 10x | 60s x2 | - | [![image](assets/images/658b64bfce-3738a548fa54e6557bc980e9672c65b89177.png)](assets/videos/ea5933cd0a-2023_id0059.mp4) |

### 1º Plan IA Javier Fernández - 10 - Torso-85%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 11 | Chest press incline<br><small>Main torso press, 85%.</small> | 8x 7x 6x 4x | 90s x4 | - | [![image](assets/images/4e23682373-0ab99174b6ea3ae818e7c37aa171c9dc229c.png)](assets/videos/7f34973d4a-2023_kv001.mp4) |
| 12 | Lat pulldown narrow grip<br><small>Controlled scapular depression before pulling.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/a290390411-53a48ea54ea70d387a62e60a7ba98c6b2918.png)](assets/videos/5cf8e7045c-2023_id0252.mp4) |
| 13 | Crossover - Pulley<br><small>Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.</small> | 12x 10x 8x | 25s x3 | with #14: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 14 | Crossover - Pulley | 4x 3x 2x | 60s x3 | with #13: 12+4, 10+3, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 15 | Row reverse grip - Pulley<br><small>Keep torso still and pull elbows behind the body.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/e7666ab9c8-57eebc5867b727b28b88f6aacdb590beb6f6.png)](assets/videos/5e702e04b5-2023_id1518.mp4) |
| 16 | Shoulder press seated - DBs<br><small>Rest-pause pair with strict seated posture.</small> | 12x 10x 8x | 25s x3 | with #17: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 17 | Shoulder press seated - DBs | 4x 3x 2x | 60s x3 | with #16: 12+4, 10+3, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 18 | Lateral raise machine | 15x 12x 10x | 45s x3 | - | [![image](assets/images/98c7458d07-4162ef05175d70a474289cf44eef75a33ec7.png)](assets/videos/540fef0282-2023_equip005.mp4) |
| 19 | Triceps push down - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/246ce1d737-b50159cbd11c9f236e5ba8909c714782ac8a.png)](assets/videos/2aa57ea06e-2023_gt001.mp4) |
| 20 | Biceps curl - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/aa7c8c8d7d-a4c79c36e9d382dff57e419171f0d48655ea.png)](assets/videos/e39564f9ab-2023_oa041.mp4) |
| 21 | Pallof press, left - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/6dd2216156-8ff4616abb5e7a1aa3a33ba5e3aac045fb16.png)](assets/videos/bf9693dfad-2023_impact073m.mp4) |
| 22 | Pallof press, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/c044244727-c4fe6356a27c8d7b4a7e847ef9aa0d6cd8b6.png)](assets/videos/ea44cee1fa-2023_impact073.mp4) |

## 2026-08-06 (Thursday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACION PARA PIERNAS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 3 | Side pivot, alternated - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/83c96ce96f-718bd59f24dedef27cab1ea2c0f3735a56e3.png)](assets/videos/0d80ea8d75-2023_id0258.mp4) |
| 4 | Air squat - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/59a71b3bad-5bd85f900f4d4ce35c9a335a7402b02ecfe5.png)](assets/videos/71a1164b6f-2023_kettler087.mp4) |
| 5 | Plank - FB | 12x 12x | 5s x2 | - | [![image](assets/images/876500e9d4-83db5351cec50e6b5a53c940fab4452e517d.png)](assets/videos/b5a0703d78-2023_eb033.mp4) |
| 6 | Hip bridge rolling - FB | 12x 12x | 5s x2 | - | [![image](assets/images/6f5acc604e-4e5c7047bae80ea5ec360c48d8a018d62e64.png)](assets/videos/568a309d22-2023_id0840.mp4) |
| 7 | Back flexion extension HK-stance | 12x 12x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 8 | Leg swing front back, right | 12x 12x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 12x 12x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 12x 12x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 12x 12x | 5s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |
| 12 | Calf raise - FB | 12x 12x | 60s x2 | - | [![image](assets/images/648740e490-c7c60e7ce499f461cc77e856fbb12e40f059.png)](assets/videos/af684da2cc-2023_kettler145.mp4) |

### 1º Plan IA Javier Fernández - 11 - Piernas-85%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 13 | Leg press 45 degree - Plateloaded<br><small>Main lower-body press, 85%.</small> | 8x 7x 6x 4x | 90s x4 | - | [![image](assets/images/3b77e2bdd7-9cd047be8d1eb6123552edfe030a25f50868.png)](assets/videos/bcdba2a8d7-2023_id4223.mp4) |
| 14 | Hip thrust - Plateloaded<br><small>Pause briefly at lockout without overextending the lower back.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/6b1375557b-cabd72deee2de006707ee38b974d5f0ed62c.png)](assets/videos/c7729dfe03-2023_id4228.mp4) |
| 15 | Bulgarian split squat, left - DBs, Box | 10x 8x 6x | 5s x3 | - | [![image](assets/images/f2aabf464f-4e10e39b22aa4f70cfd84447a5ec055ae2e4.png)](assets/videos/6b18872198-2023_impact124.mp4) |
| 16 | Bulgarian split squat, right - DBs, Box | 10x 8x 6x | 60s x3 | - | [![image](assets/images/58268318b2-880b16c381a5318a9b69843cacec77046784.png)](assets/videos/aea0cd2002-2023_impact124m.mp4) |
| 17 | Leg curl seated<br><small>Rest-pause pair for hamstrings.</small> | 14x 12x 10x | 20s x3 | with #18: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 18 | Leg curl seated | 4x 3x 2x | 60s x3 | with #17: 14+4, 12+3, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 19 | Leg extension, left - Plateloaded | 14x 12x 10x | 5s x3 | - | [![image](assets/images/decd72ccdb-19f3666914a13d19c03b69b5ed12e2aafb65.png)](assets/videos/e23ebefbc9-2023_id4264.mp4) |
| 20 | Leg extension, right - Plateloaded | 14x 12x 10x | 60s x3 | - | [![image](assets/images/b69e959238-b261997ab240a8267eca6abad21776fe400a.png)](assets/videos/6ea3c6173e-2023_id4264m.mp4) |
| 21 | Calf raise - Smith machine<br><small>Rest-pause pair; full stretch at the bottom.</small> | 14x 12x 10x 8x | 20s x4 | with #22: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 22 | Calf raise - Smith machine | 4x 3x 2x 2x | 60s x4 | with #21: 14+4, 12+3, 10+2, 8+2 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 23 | Side plank elbow feet wide, left | 30s 30s 30s | 5s x3 | - | [![image](assets/images/74fa6287d1-569a27cb3cb7de3fa6cb05ae34257b290f50.png)](assets/videos/89d55ccdd7-2023_rob008.mp4) |
| 24 | Side plank elbow feet wide, right | 30s 30s 30s | 60s x3 | - | [![image](assets/images/2e97bd6e2a-bc845c07888bda243ac809b36a7ef89ce03c.png)](assets/videos/945debfe98-2023_rob008m.mp4) |

## 2026-08-08 (Saturday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### FULL BODY PREPARACION - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arm swing front-back standing | 20x 20x | 5s x2 | - | [![image](assets/images/c938c37b2d-49423905468e3f6ea006f6ccff08f60a2588.png)](assets/videos/2c27f6bafd-2023_xs020.mp4) |
| 4 | Thorical mobilisation rotating | 20x 20x | 5s x2 | - | [![image](assets/images/ff185c8a04-c55df15ebb6feb7ed7a6e28eb07b324dd4a2.png)](assets/videos/1381b52066-2023_rob019.mp4) |
| 5 | Exorotation two arms standing | 20x 20x | 5s x2 | - | [![image](assets/images/33002175d2-9b680c2e9d55282d5e33dff61590d576777e.png)](assets/videos/59fb520124-2023_xs018.mp4) |
| 6 | Back flexion extension HK-stance | 20x 20x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 7 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 8 | Leg swing front back, right | 15x 15x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 15x 15x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 15x 15x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 15x 15x | 60s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |

### 1º Plan IA Javier Fernández - 12 - Full Body-85%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 12 | Goblet squat - DB<br><small>Full-body squat pattern, 85%.</small> | 8x 7x 6x 4x | 75s x4 | - | [![image](assets/images/7883dbcdbc-f0197d329674a36f2fa9bde79549535dada3.png)](assets/videos/0e59dbf14a-2023_rob078.mp4) |
| 13 | Bench press, neutral grip - DBs | 10x 8x 6x 4x | 75s x4 | - | [![image](assets/images/be4f676ead-b1c58ccc3056e3281793b036faa70ec5bc5d.png)](assets/videos/7b5a52779c-2023_oa099.mp4) |
| 14 | Assisted standing pull up wide grip<br><small>Use assistance that keeps the prescribed reps strict.</small> | 10x 8x 6x 4x | 90s x4 | - | [![image](assets/images/74670893bb-0a3521ba802386988150b0e039285ba8a534.png)](assets/videos/39a297ee9d-2023_oa089.mp4) |
| 15 | Row - Rings | 10x 8x 6x | 60s x3 | - | [![image](assets/images/d5e48b3e70-e9d587cab10a4b254a90e1d191947bc7f53a.png)](assets/videos/3ae6fbe031-id4503.mp4) |
| 16 | Lunge to shoulder press, alternated - DBs | 12x 10x 8x | 60s x3 | - | [![image](assets/images/3c1c49b706-a5aa706204b34c00908448d11e1992a0526f.png)](assets/videos/cb5cc8b5fd-2023_id0018.mp4) |
| 17 | Hip thrust - FB | 15x 12x 10x | 60s x3 | - | [![image](assets/images/9e03c44993-a8902501dd81032f49e00729c379d5c96210.png)](assets/videos/9c55fb583f-2023_eb009.mp4) |
| 18 | Dipping, narrow, Captains chair | 10x 8x 6x | 60s x3 | - | [![image](assets/images/9a62f98afd-5b8fca4d808126bd445c040b386013a9e385.png)](assets/videos/e29a432366-2023_id0473.mp4) |
| 19 | Hammer curl two sides - DBs | 12x 10x 8x | 45s x3 | - | [![image](assets/images/dd29ad7379-4f0ef0b20f38f201b3ef2cea92ef8efed51e.png)](assets/videos/ba2cdc4bde-2023_oa031.mp4) |
| 20 | Wood chop high low, left  - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/e4923cbff4-af54c5f2762f9bb669ef80e4035f79bac2ec.png)](assets/videos/fb186f415d-2023_id0003.mp4) |
| 21 | Wood chop high low, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/12a0d8e399-3414537e083bb2dbed7fd5be1b0a70cbf969.png)](assets/videos/f5c0283a28-2023_id0003m.mp4) |

## 2026-08-11 (Tuesday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACIÓN PARA TORSO - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arms circles reverse | 10x 10x | 5s x2 | - | [![image](assets/images/9a2efdeebb-e9d28ef8b503b90ff60e41c456179faff97f.png)](assets/videos/492f3b4219-2023_oa065.mp4) |
| 4 | W-Pump | 10x 10x | 5s x2 | - | [![image](assets/images/eebc398073-45c6e0e80b989b3e3205dc4ff45fae73ab1b.png)](assets/videos/2fd220b54f-2023_rob016.mp4) |
| 5 | Bent-over YTWL | 5x 5x | 5s x2 | - | [![image](assets/images/c206f5d28e-27746c5887ac90754e1e37943c4b16ff81b8.png)](assets/videos/5982900aa1-2023_id4165.mp4) |
| 6 | Thorical mobilisation overhead standing | 10x 10x | 5s x2 | - | [![image](assets/images/d55e6f4e2c-be4d0707fae679bf5a5eb691b0781ee3cab3.png)](assets/videos/9473235506-2023_rob017.mp4) |
| 7 | Thorical mobilisation extensions seated | 10x 10x | 5s x2 | - | [![image](assets/images/5bf5ceee24-31668bce226b196fdf4bec751361ce9f5580.png)](assets/videos/8e6779320a-2023_sid0027.mp4) |
| 8 | Spinal rotation standing | 10x 10x | 5s x2 | - | [![image](assets/images/3af7bd4080-578e32723a2d9912465dccca726e2ccc10ca.png)](assets/videos/4577936003-2023_sid0033.mp4) |
| 9 | Back flexion extension HK-stance | 10x 10x | 10s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 10 | Plank circles, alternated - FB | 10x 10x | 60s x2 | - | [![image](assets/images/658b64bfce-3738a548fa54e6557bc980e9672c65b89177.png)](assets/videos/ea5933cd0a-2023_id0059.mp4) |

### 1º Plan IA Javier Fernández - 13 - Torso-90%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 11 | Chest press incline<br><small>Main torso press, 90%.</small> | 6x 5x 4x 3x | 90s x4 | - | [![image](assets/images/4e23682373-0ab99174b6ea3ae818e7c37aa171c9dc229c.png)](assets/videos/7f34973d4a-2023_kv001.mp4) |
| 12 | Lat pulldown narrow grip<br><small>Controlled scapular depression before pulling.</small> | 8x 7x 6x 4x | 90s x4 | - | [![image](assets/images/a290390411-53a48ea54ea70d387a62e60a7ba98c6b2918.png)](assets/videos/5cf8e7045c-2023_id0252.mp4) |
| 13 | Crossover - Pulley<br><small>Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.</small> | 10x 8x 6x | 25s x3 | with #14: 10+3, 8+2, 6+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 14 | Crossover - Pulley | 3x 2x 2x | 60s x3 | with #13: 10+3, 8+2, 6+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 15 | Row reverse grip - Pulley<br><small>Keep torso still and pull elbows behind the body.</small> | 8x 7x 6x 4x | 90s x4 | - | [![image](assets/images/e7666ab9c8-57eebc5867b727b28b88f6aacdb590beb6f6.png)](assets/videos/5e702e04b5-2023_id1518.mp4) |
| 16 | Shoulder press seated - DBs<br><small>Rest-pause pair with strict seated posture.</small> | 10x 8x 6x | 25s x3 | with #17: 10+3, 8+2, 6+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 17 | Shoulder press seated - DBs | 3x 2x 2x | 60s x3 | with #16: 10+3, 8+2, 6+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 18 | Lateral raise machine | 15x 12x 10x | 45s x3 | - | [![image](assets/images/98c7458d07-4162ef05175d70a474289cf44eef75a33ec7.png)](assets/videos/540fef0282-2023_equip005.mp4) |
| 19 | Triceps push down - Pulley | 10x 8x 6x | 30s x3 | - | [![image](assets/images/246ce1d737-b50159cbd11c9f236e5ba8909c714782ac8a.png)](assets/videos/2aa57ea06e-2023_gt001.mp4) |
| 20 | Biceps curl - Pulley | 10x 8x 6x | 30s x3 | - | [![image](assets/images/aa7c8c8d7d-a4c79c36e9d382dff57e419171f0d48655ea.png)](assets/videos/e39564f9ab-2023_oa041.mp4) |
| 21 | Pallof press, left - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/6dd2216156-8ff4616abb5e7a1aa3a33ba5e3aac045fb16.png)](assets/videos/bf9693dfad-2023_impact073m.mp4) |
| 22 | Pallof press, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/c044244727-c4fe6356a27c8d7b4a7e847ef9aa0d6cd8b6.png)](assets/videos/ea44cee1fa-2023_impact073.mp4) |

## 2026-08-13 (Thursday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACION PARA PIERNAS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 3 | Side pivot, alternated - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/83c96ce96f-718bd59f24dedef27cab1ea2c0f3735a56e3.png)](assets/videos/0d80ea8d75-2023_id0258.mp4) |
| 4 | Air squat - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/59a71b3bad-5bd85f900f4d4ce35c9a335a7402b02ecfe5.png)](assets/videos/71a1164b6f-2023_kettler087.mp4) |
| 5 | Plank - FB | 12x 12x | 5s x2 | - | [![image](assets/images/876500e9d4-83db5351cec50e6b5a53c940fab4452e517d.png)](assets/videos/b5a0703d78-2023_eb033.mp4) |
| 6 | Hip bridge rolling - FB | 12x 12x | 5s x2 | - | [![image](assets/images/6f5acc604e-4e5c7047bae80ea5ec360c48d8a018d62e64.png)](assets/videos/568a309d22-2023_id0840.mp4) |
| 7 | Back flexion extension HK-stance | 12x 12x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 8 | Leg swing front back, right | 12x 12x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 12x 12x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 12x 12x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 12x 12x | 5s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |
| 12 | Calf raise - FB | 12x 12x | 60s x2 | - | [![image](assets/images/648740e490-c7c60e7ce499f461cc77e856fbb12e40f059.png)](assets/videos/af684da2cc-2023_kettler145.mp4) |

### 1º Plan IA Javier Fernández - 14 - Piernas-90%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 13 | Leg press 45 degree - Plateloaded<br><small>Main lower-body press, 90%.</small> | 6x 5x 4x 3x | 90s x4 | - | [![image](assets/images/3b77e2bdd7-9cd047be8d1eb6123552edfe030a25f50868.png)](assets/videos/bcdba2a8d7-2023_id4223.mp4) |
| 14 | Hip thrust - Plateloaded<br><small>Pause briefly at lockout without overextending the lower back.</small> | 8x 7x 6x 4x | 90s x4 | - | [![image](assets/images/6b1375557b-cabd72deee2de006707ee38b974d5f0ed62c.png)](assets/videos/c7729dfe03-2023_id4228.mp4) |
| 15 | Bulgarian split squat, left - DBs, Box | 8x 7x 6x | 5s x3 | - | [![image](assets/images/f2aabf464f-4e10e39b22aa4f70cfd84447a5ec055ae2e4.png)](assets/videos/6b18872198-2023_impact124.mp4) |
| 16 | Bulgarian split squat, right - DBs, Box | 8x 7x 6x | 60s x3 | - | [![image](assets/images/58268318b2-880b16c381a5318a9b69843cacec77046784.png)](assets/videos/aea0cd2002-2023_impact124m.mp4) |
| 17 | Leg curl seated<br><small>Rest-pause pair for hamstrings.</small> | 14x 12x 10x | 20s x3 | with #18: 14+3, 12+2, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 18 | Leg curl seated | 3x 2x 2x | 60s x3 | with #17: 14+3, 12+2, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 19 | Leg extension, left - Plateloaded | 14x 12x 10x | 5s x3 | - | [![image](assets/images/decd72ccdb-19f3666914a13d19c03b69b5ed12e2aafb65.png)](assets/videos/e23ebefbc9-2023_id4264.mp4) |
| 20 | Leg extension, right - Plateloaded | 14x 12x 10x | 60s x3 | - | [![image](assets/images/b69e959238-b261997ab240a8267eca6abad21776fe400a.png)](assets/videos/6ea3c6173e-2023_id4264m.mp4) |
| 21 | Calf raise - Smith machine<br><small>Rest-pause pair; full stretch at the bottom.</small> | 14x 12x 10x 8x | 20s x4 | with #22: 14+3, 12+2, 10+2, 8+1 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 22 | Calf raise - Smith machine | 3x 2x 2x 1x | 60s x4 | with #21: 14+3, 12+2, 10+2, 8+1 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 23 | Side plank elbow feet wide, left | 30s 30s 30s | 5s x3 | - | [![image](assets/images/74fa6287d1-569a27cb3cb7de3fa6cb05ae34257b290f50.png)](assets/videos/89d55ccdd7-2023_rob008.mp4) |
| 24 | Side plank elbow feet wide, right | 30s 30s 30s | 60s x3 | - | [![image](assets/images/2e97bd6e2a-bc845c07888bda243ac809b36a7ef89ce03c.png)](assets/videos/945debfe98-2023_rob008m.mp4) |

## 2026-08-15 (Saturday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### FULL BODY PREPARACION - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arm swing front-back standing | 20x 20x | 5s x2 | - | [![image](assets/images/c938c37b2d-49423905468e3f6ea006f6ccff08f60a2588.png)](assets/videos/2c27f6bafd-2023_xs020.mp4) |
| 4 | Thorical mobilisation rotating | 20x 20x | 5s x2 | - | [![image](assets/images/ff185c8a04-c55df15ebb6feb7ed7a6e28eb07b324dd4a2.png)](assets/videos/1381b52066-2023_rob019.mp4) |
| 5 | Exorotation two arms standing | 20x 20x | 5s x2 | - | [![image](assets/images/33002175d2-9b680c2e9d55282d5e33dff61590d576777e.png)](assets/videos/59fb520124-2023_xs018.mp4) |
| 6 | Back flexion extension HK-stance | 20x 20x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 7 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 8 | Leg swing front back, right | 15x 15x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 15x 15x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 15x 15x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 15x 15x | 60s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |

### 1º Plan IA Javier Fernández - 15 - Full Body-90%

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 12 | Goblet squat - DB<br><small>Full-body squat pattern, 90%.</small> | 6x 5x 4x 3x | 75s x4 | - | [![image](assets/images/7883dbcdbc-f0197d329674a36f2fa9bde79549535dada3.png)](assets/videos/0e59dbf14a-2023_rob078.mp4) |
| 13 | Bench press, neutral grip - DBs | 8x 7x 6x 4x | 75s x4 | - | [![image](assets/images/be4f676ead-b1c58ccc3056e3281793b036faa70ec5bc5d.png)](assets/videos/7b5a52779c-2023_oa099.mp4) |
| 14 | Assisted standing pull up wide grip<br><small>Use assistance that keeps the prescribed reps strict.</small> | 8x 7x 6x 4x | 90s x4 | - | [![image](assets/images/74670893bb-0a3521ba802386988150b0e039285ba8a534.png)](assets/videos/39a297ee9d-2023_oa089.mp4) |
| 15 | Row - Rings | 8x 7x 6x | 60s x3 | - | [![image](assets/images/d5e48b3e70-e9d587cab10a4b254a90e1d191947bc7f53a.png)](assets/videos/3ae6fbe031-id4503.mp4) |
| 16 | Lunge to shoulder press, alternated - DBs | 12x 10x 8x | 60s x3 | - | [![image](assets/images/3c1c49b706-a5aa706204b34c00908448d11e1992a0526f.png)](assets/videos/cb5cc8b5fd-2023_id0018.mp4) |
| 17 | Hip thrust - FB | 15x 12x 10x | 60s x3 | - | [![image](assets/images/9e03c44993-a8902501dd81032f49e00729c379d5c96210.png)](assets/videos/9c55fb583f-2023_eb009.mp4) |
| 18 | Dipping, narrow, Captains chair | 10x 8x 6x | 60s x3 | - | [![image](assets/images/9a62f98afd-5b8fca4d808126bd445c040b386013a9e385.png)](assets/videos/e29a432366-2023_id0473.mp4) |
| 19 | Hammer curl two sides - DBs | 12x 10x 8x | 45s x3 | - | [![image](assets/images/dd29ad7379-4f0ef0b20f38f201b3ef2cea92ef8efed51e.png)](assets/videos/ba2cdc4bde-2023_oa031.mp4) |
| 20 | Wood chop high low, left  - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/e4923cbff4-af54c5f2762f9bb669ef80e4035f79bac2ec.png)](assets/videos/fb186f415d-2023_id0003.mp4) |
| 21 | Wood chop high low, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/12a0d8e399-3414537e083bb2dbed7fd5be1b0a70cbf969.png)](assets/videos/f5c0283a28-2023_id0003m.mp4) |

## 2026-08-18 (Tuesday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACIÓN PARA TORSO - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arms circles reverse | 10x 10x | 5s x2 | - | [![image](assets/images/9a2efdeebb-e9d28ef8b503b90ff60e41c456179faff97f.png)](assets/videos/492f3b4219-2023_oa065.mp4) |
| 4 | W-Pump | 10x 10x | 5s x2 | - | [![image](assets/images/eebc398073-45c6e0e80b989b3e3205dc4ff45fae73ab1b.png)](assets/videos/2fd220b54f-2023_rob016.mp4) |
| 5 | Bent-over YTWL | 5x 5x | 5s x2 | - | [![image](assets/images/c206f5d28e-27746c5887ac90754e1e37943c4b16ff81b8.png)](assets/videos/5982900aa1-2023_id4165.mp4) |
| 6 | Thorical mobilisation overhead standing | 10x 10x | 5s x2 | - | [![image](assets/images/d55e6f4e2c-be4d0707fae679bf5a5eb691b0781ee3cab3.png)](assets/videos/9473235506-2023_rob017.mp4) |
| 7 | Thorical mobilisation extensions seated | 10x 10x | 5s x2 | - | [![image](assets/images/5bf5ceee24-31668bce226b196fdf4bec751361ce9f5580.png)](assets/videos/8e6779320a-2023_sid0027.mp4) |
| 8 | Spinal rotation standing | 10x 10x | 5s x2 | - | [![image](assets/images/3af7bd4080-578e32723a2d9912465dccca726e2ccc10ca.png)](assets/videos/4577936003-2023_sid0033.mp4) |
| 9 | Back flexion extension HK-stance | 10x 10x | 10s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 10 | Plank circles, alternated - FB | 10x 10x | 60s x2 | - | [![image](assets/images/658b64bfce-3738a548fa54e6557bc980e9672c65b89177.png)](assets/videos/ea5933cd0a-2023_id0059.mp4) |

### 1º Plan IA Javier Fernández - 16 - Torso-75% descarga tecnica

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 11 | Chest press incline<br><small>Main torso press, 75% descarga tecnica. Deload: keep 2-3 reps in reserve and prioritize clean tempo.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/4e23682373-0ab99174b6ea3ae818e7c37aa171c9dc229c.png)](assets/videos/7f34973d4a-2023_kv001.mp4) |
| 12 | Lat pulldown narrow grip<br><small>Controlled scapular depression before pulling.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/a290390411-53a48ea54ea70d387a62e60a7ba98c6b2918.png)](assets/videos/5cf8e7045c-2023_id0252.mp4) |
| 13 | Crossover - Pulley<br><small>Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.</small> | 12x 10x 8x | 25s x3 | with #14: 12+3, 10+2, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 14 | Crossover - Pulley | 3x 2x 2x | 60s x3 | with #13: 12+3, 10+2, 8+2 | [![image](assets/images/26781c4920-3cb400f4bb383022a36fda8ee7f8492d7563.png)](assets/videos/8a7f419e63-2023_sid0010.mp4) |
| 15 | Row reverse grip - Pulley<br><small>Keep torso still and pull elbows behind the body.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/e7666ab9c8-57eebc5867b727b28b88f6aacdb590beb6f6.png)](assets/videos/5e702e04b5-2023_id1518.mp4) |
| 16 | Shoulder press seated - DBs<br><small>Rest-pause pair with strict seated posture.</small> | 12x 10x 8x | 25s x3 | with #17: 12+3, 10+2, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 17 | Shoulder press seated - DBs | 3x 2x 2x | 60s x3 | with #16: 12+3, 10+2, 8+2 | [![image](assets/images/14ca3e93e6-3b636f8770da10da0075ea8480a15a59c74a.png)](assets/videos/0c5a50ba14-2023_oa100.mp4) |
| 18 | Lateral raise machine | 15x 12x 10x | 45s x3 | - | [![image](assets/images/98c7458d07-4162ef05175d70a474289cf44eef75a33ec7.png)](assets/videos/540fef0282-2023_equip005.mp4) |
| 19 | Triceps push down - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/246ce1d737-b50159cbd11c9f236e5ba8909c714782ac8a.png)](assets/videos/2aa57ea06e-2023_gt001.mp4) |
| 20 | Biceps curl - Pulley | 12x 10x 8x | 30s x3 | - | [![image](assets/images/aa7c8c8d7d-a4c79c36e9d382dff57e419171f0d48655ea.png)](assets/videos/e39564f9ab-2023_oa041.mp4) |
| 21 | Pallof press, left - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/6dd2216156-8ff4616abb5e7a1aa3a33ba5e3aac045fb16.png)](assets/videos/bf9693dfad-2023_impact073m.mp4) |
| 22 | Pallof press, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/c044244727-c4fe6356a27c8d7b4a7e847ef9aa0d6cd8b6.png)](assets/videos/ea44cee1fa-2023_impact073.mp4) |

## 2026-08-20 (Thursday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### PREPARACION PARA PIERNAS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 3 | Side pivot, alternated - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/83c96ce96f-718bd59f24dedef27cab1ea2c0f3735a56e3.png)](assets/videos/0d80ea8d75-2023_id0258.mp4) |
| 4 | Air squat - MRB | 12x 12x | 5s x2 | - | [![image](assets/images/59a71b3bad-5bd85f900f4d4ce35c9a335a7402b02ecfe5.png)](assets/videos/71a1164b6f-2023_kettler087.mp4) |
| 5 | Plank - FB | 12x 12x | 5s x2 | - | [![image](assets/images/876500e9d4-83db5351cec50e6b5a53c940fab4452e517d.png)](assets/videos/b5a0703d78-2023_eb033.mp4) |
| 6 | Hip bridge rolling - FB | 12x 12x | 5s x2 | - | [![image](assets/images/6f5acc604e-4e5c7047bae80ea5ec360c48d8a018d62e64.png)](assets/videos/568a309d22-2023_id0840.mp4) |
| 7 | Back flexion extension HK-stance | 12x 12x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 8 | Leg swing front back, right | 12x 12x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 12x 12x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 12x 12x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 12x 12x | 5s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |
| 12 | Calf raise - FB | 12x 12x | 60s x2 | - | [![image](assets/images/648740e490-c7c60e7ce499f461cc77e856fbb12e40f059.png)](assets/videos/af684da2cc-2023_kettler145.mp4) |

### 1º Plan IA Javier Fernández - 17 - Piernas-75% descarga tecnica

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 13 | Leg press 45 degree - Plateloaded<br><small>Main lower-body press, 75% descarga tecnica. Deload: reduce load and make every rep identical.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/3b77e2bdd7-9cd047be8d1eb6123552edfe030a25f50868.png)](assets/videos/bcdba2a8d7-2023_id4223.mp4) |
| 14 | Hip thrust - Plateloaded<br><small>Pause briefly at lockout without overextending the lower back.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/6b1375557b-cabd72deee2de006707ee38b974d5f0ed62c.png)](assets/videos/c7729dfe03-2023_id4228.mp4) |
| 15 | Bulgarian split squat, left - DBs, Box | 12x 10x 8x | 5s x3 | - | [![image](assets/images/f2aabf464f-4e10e39b22aa4f70cfd84447a5ec055ae2e4.png)](assets/videos/6b18872198-2023_impact124.mp4) |
| 16 | Bulgarian split squat, right - DBs, Box | 12x 10x 8x | 60s x3 | - | [![image](assets/images/58268318b2-880b16c381a5318a9b69843cacec77046784.png)](assets/videos/aea0cd2002-2023_impact124m.mp4) |
| 17 | Leg curl seated<br><small>Rest-pause pair for hamstrings.</small> | 14x 12x 10x | 20s x3 | with #18: 14+3, 12+2, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 18 | Leg curl seated | 3x 2x 2x | 60s x3 | with #17: 14+3, 12+2, 10+2 | [![image](assets/images/521720c774-c5ac4d99ce21061292ba37c651097f6c5da9.png)](assets/videos/faba8f4489-2023_gl006.mp4) |
| 19 | Leg extension, left - Plateloaded | 14x 12x 10x | 5s x3 | - | [![image](assets/images/decd72ccdb-19f3666914a13d19c03b69b5ed12e2aafb65.png)](assets/videos/e23ebefbc9-2023_id4264.mp4) |
| 20 | Leg extension, right - Plateloaded | 14x 12x 10x | 60s x3 | - | [![image](assets/images/b69e959238-b261997ab240a8267eca6abad21776fe400a.png)](assets/videos/6ea3c6173e-2023_id4264m.mp4) |
| 21 | Calf raise - Smith machine<br><small>Rest-pause pair; full stretch at the bottom.</small> | 14x 12x 10x 8x | 20s x4 | with #22: 14+3, 12+2, 10+2, 8+1 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 22 | Calf raise - Smith machine | 3x 2x 2x 1x | 60s x4 | with #21: 14+3, 12+2, 10+2, 8+1 | [![image](assets/images/afb20ae205-8891339d804f613461cbb5b435f932436d21.png)](assets/videos/b4331eabb6-id4271.mp4) |
| 23 | Side plank elbow feet wide, left | 30s 30s 30s | 5s x3 | - | [![image](assets/images/74fa6287d1-569a27cb3cb7de3fa6cb05ae34257b290f50.png)](assets/videos/89d55ccdd7-2023_rob008.mp4) |
| 24 | Side plank elbow feet wide, right | 30s 30s 30s | 60s x3 | - | [![image](assets/images/2e97bd6e2a-bc845c07888bda243ac809b36a7ef89ce03c.png)](assets/videos/945debfe98-2023_rob008m.mp4) |

## 2026-08-22 (Saturday)

### CARDIO 5 MIN - TIPO LIS - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 1 | Cardio free<br><small>LIS warm-up. Keep it easy enough to breathe through the nose.</small> | 00:05:00 | - | - | [![image](assets/images/b40753cc53-9a24e49568be169cae8c1d050c56f25db983.png)](assets/videos/b45880e784-2023_cardiofree.mp4) |

### FULL BODY PREPARACION - 1

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 2 | Neck mobilisation, all sides | 15x 15x | 5s x2 | - | [![image](assets/images/844671434f-82432151cb0ee52cab8244c84061da7ab571.png)](assets/videos/d76dce0379-2023_xs014.mp4) |
| 3 | Arm swing front-back standing | 20x 20x | 5s x2 | - | [![image](assets/images/c938c37b2d-49423905468e3f6ea006f6ccff08f60a2588.png)](assets/videos/2c27f6bafd-2023_xs020.mp4) |
| 4 | Thorical mobilisation rotating | 20x 20x | 5s x2 | - | [![image](assets/images/ff185c8a04-c55df15ebb6feb7ed7a6e28eb07b324dd4a2.png)](assets/videos/1381b52066-2023_rob019.mp4) |
| 5 | Exorotation two arms standing | 20x 20x | 5s x2 | - | [![image](assets/images/33002175d2-9b680c2e9d55282d5e33dff61590d576777e.png)](assets/videos/59fb520124-2023_xs018.mp4) |
| 6 | Back flexion extension HK-stance | 20x 20x | 5s x2 | - | [![image](assets/images/21b8637a46-7cdadff7112a4cf17abd90136aa2e14404e5.png)](assets/videos/5b8a8ebc27-2023_id1623.mp4) |
| 7 | Bird dog cross, alternated | 12x 12x | 5s x2 | - | [![image](assets/images/f99db312f2-bc0c01662c9b57043432e68be534d8a96f7e.png)](assets/videos/cf1134049b-2023_impact004a.mp4) |
| 8 | Leg swing front back, right | 15x 15x | 5s x2 | - | [![image](assets/images/91b27991d0-419bc41a033a14f949ce71ac181070bd7e1c.png)](assets/videos/97e4cbc370-2023_id0066.mp4) |
| 9 | Leg swing front back, left | 15x 15x | 5s x2 | - | [![image](assets/images/2c5dc82a4c-3df1adcf6c613dd8ec8f938bd7f939f4f48d.png)](assets/videos/47770f6d41-2023_id0066m.mp4) |
| 10 | Leg swing sideways, right | 15x 15x | 5s x2 | - | [![image](assets/images/b9726d9953-7e48e19e8e2a869e0940707a5604cff9aeda.png)](assets/videos/3297d4f562-2023_id0067m.mp4) |
| 11 | Leg swing sideways, left | 15x 15x | 60s x2 | - | [![image](assets/images/d4b182fa97-7c095078d7fd6504948e9b129e62575d8d4f.png)](assets/videos/2614bca8aa-2023_id0067.mp4) |

### 1º Plan IA Javier Fernández - 18 - Full Body-75% descarga tecnica

| # | Exercise | Reps / intensity | Rest | Linked | Media |
|---:|---|---|---|---|---|
| 12 | Goblet squat - DB<br><small>Full-body squat pattern, 75% descarga tecnica. Deload: work smoothly, stop well before technical failure.</small> | 12x 10x 8x 6x | 75s x4 | - | [![image](assets/images/7883dbcdbc-f0197d329674a36f2fa9bde79549535dada3.png)](assets/videos/0e59dbf14a-2023_rob078.mp4) |
| 13 | Bench press, neutral grip - DBs | 12x 10x 8x 6x | 75s x4 | - | [![image](assets/images/be4f676ead-b1c58ccc3056e3281793b036faa70ec5bc5d.png)](assets/videos/7b5a52779c-2023_oa099.mp4) |
| 14 | Assisted standing pull up wide grip<br><small>Use assistance that keeps the prescribed reps strict.</small> | 12x 10x 8x 6x | 90s x4 | - | [![image](assets/images/74670893bb-0a3521ba802386988150b0e039285ba8a534.png)](assets/videos/39a297ee9d-2023_oa089.mp4) |
| 15 | Row - Rings | 12x 10x 8x | 60s x3 | - | [![image](assets/images/d5e48b3e70-e9d587cab10a4b254a90e1d191947bc7f53a.png)](assets/videos/3ae6fbe031-id4503.mp4) |
| 16 | Lunge to shoulder press, alternated - DBs | 12x 10x 8x | 60s x3 | - | [![image](assets/images/3c1c49b706-a5aa706204b34c00908448d11e1992a0526f.png)](assets/videos/cb5cc8b5fd-2023_id0018.mp4) |
| 17 | Hip thrust - FB | 15x 12x 10x | 60s x3 | - | [![image](assets/images/9e03c44993-a8902501dd81032f49e00729c379d5c96210.png)](assets/videos/9c55fb583f-2023_eb009.mp4) |
| 18 | Dipping, narrow, Captains chair | 10x 8x 6x | 60s x3 | - | [![image](assets/images/9a62f98afd-5b8fca4d808126bd445c040b386013a9e385.png)](assets/videos/e29a432366-2023_id0473.mp4) |
| 19 | Hammer curl two sides - DBs | 12x 10x 8x | 45s x3 | - | [![image](assets/images/dd29ad7379-4f0ef0b20f38f201b3ef2cea92ef8efed51e.png)](assets/videos/ba2cdc4bde-2023_oa031.mp4) |
| 20 | Wood chop high low, left  - Pulley | 12x 12x 12x | 5s x3 | - | [![image](assets/images/e4923cbff4-af54c5f2762f9bb669ef80e4035f79bac2ec.png)](assets/videos/fb186f415d-2023_id0003.mp4) |
| 21 | Wood chop high low, right - Pulley | 12x 12x 12x | 60s x3 | - | [![image](assets/images/12a0d8e399-3414537e083bb2dbed7fd5be1b0a70cbf969.png)](assets/videos/f5c0283a28-2023_id0003m.mp4) |