10/24/2023 0 Comments Athlean x ax1 pdf![]() Opposite Elbow to Knee Planks, left + right counts as one rep. It is recommended that you only advance to weeks 2+ if you perform all 400 reps in under 25 minutes.ĭB Renegade Rows (20 lbs dumbbells or 25% of your bodyweight / combined). You may do the exercises in any order and for any amount at a time. Tubing reverse “X†Flys (rotator cuff exercise) 3x 15 Start the next exercise each minute, rest for the balance of the minute, perform 7 circuits (21min total). Supersets, no rest between exercises, 60s rest after each superset. ![]() *** elbows tucked into your sides, curl up, rotate your hands behind you at the top (“V†or “Wâ€) Rest as little as possible, don’t exceed 60s. ![]() Straight sets, perform all 3 sets before you move on to the next exercise. During the first week of AX-2, it’s time to look back to AX-1 and to prime your body for the 11 weeks of X-treme that await you.
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