{"id":3808,"date":"2024-11-21T20:16:45","date_gmt":"2024-11-21T20:16:45","guid":{"rendered":"https:\/\/tempus-agency.com\/?page_id=3808"},"modified":"2025-01-17T17:51:49","modified_gmt":"2025-01-17T17:51:49","slug":"online-treninzi","status":"publish","type":"page","link":"https:\/\/tempus-agency.com\/en\/online-treninzi\/","title":{"rendered":"Online training"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"3808\" class=\"elementor elementor-3808\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a1bb4dc e-flex e-con-boxed e-con e-parent\" data-id=\"a1bb4dc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-05f165b e-n-tabs-mobile elementor-widget elementor-widget-n-tabs\" data-id=\"05f165b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;horizontal_scroll&quot;:&quot;disable&quot;}\" data-widget_type=\"nested-tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-tabs\" data-widget-number=\"6231643\" aria-label=\"Tabs. Open items with Enter or Space, close with Escape and navigate using the Arrow keys.\" data-no-translation-aria-label=\"\">\n\t\t\t<div class=\"e-n-tabs-heading\" role=\"tablist\">\n\t\t\t\t\t<button id=\"e-n-tab-title-62316431\" data-tab-title-id=\"e-n-tab-title-62316431\" class=\"e-n-tab-title\" aria-selected=\"true\" data-tab-index=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-n-tab-content-62316431\" style=\"--n-tabs-title-order: 1;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tMan\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-62316432\" data-tab-title-id=\"e-n-tab-title-62316432\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-62316432\" style=\"--n-tabs-title-order: 2;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tWoman\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<\/div>\n\t\t\t<div class=\"e-n-tabs-content\">\n\t\t\t\t<div id=\"e-n-tab-content-62316431\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-62316431\" data-tab-index=\"1\" style=\"--n-tabs-title-order: 1;\" class=\"e-active elementor-element elementor-element-2886cca e-con-full e-flex e-con e-child\" data-id=\"2886cca\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b8984a1 e-n-tabs-mobile elementor-widget elementor-widget-n-tabs\" data-id=\"b8984a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;horizontal_scroll&quot;:&quot;disable&quot;}\" data-widget_type=\"nested-tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-tabs\" data-widget-number=\"193561761\" aria-label=\"Tabs. Open items with Enter or Space, close with Escape and navigate using the Arrow keys.\" data-no-translation-aria-label=\"\">\n\t\t\t<div class=\"e-n-tabs-heading\" role=\"tablist\">\n\t\t\t\t\t<button id=\"e-n-tab-title-1935617611\" data-tab-title-id=\"e-n-tab-title-1935617611\" class=\"e-n-tab-title\" aria-selected=\"true\" data-tab-index=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-n-tab-content-1935617611\" style=\"--n-tabs-title-order: 1;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tChest Shoulder Triceps Workout\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-1935617612\" data-tab-title-id=\"e-n-tab-title-1935617612\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-1935617612\" style=\"--n-tabs-title-order: 2;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tBack Biceps Workout\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<\/div>\n\t\t\t<div class=\"e-n-tabs-content\">\n\t\t\t\t<div id=\"e-n-tab-content-1935617611\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-1935617611\" data-tab-index=\"1\" style=\"--n-tabs-title-order: 1;\" class=\"e-active elementor-element elementor-element-f6058ae e-con-full e-flex e-con e-child\" data-id=\"f6058ae\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8b6e060 elementor-widget elementor-widget-heading\" data-id=\"8b6e060\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Benchpress <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e5e680 elementor-widget elementor-widget-video\" data-id=\"2e5e680\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/1.-Benchpress.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b500251 elementor-widget elementor-widget-text-editor\" data-id=\"b500251\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Lie flat on a bench with feet firmly on the ground.<\/li><li>Grip the barbell slightly wider than shoulder-width.<\/li><li>Lower the bar slowly to your chest, keeping your elbows at a ~45-degree angle to your body.<\/li><li>Push the bar back up until your arms are fully extended.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e26fd97 elementor-widget elementor-widget-heading\" data-id=\"e26fd97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Dumbell incline bench press<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d6a65f elementor-widget elementor-widget-video\" data-id=\"8d6a65f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/2.-Incline-Dumbell-Press.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d869a18 elementor-widget elementor-widget-text-editor\" data-id=\"d869a18\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Adjust the bench to a 30-45 degree incline.<\/li><li>Sit on the bench, holding a dumbbell in each hand at chest level with palms facing forward.<\/li><li>Press the dumbbells upward until your arms are fully extended but not locked.<\/li><li>Slowly lower the dumbbells back to chest level in a controlled motion.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e553ab elementor-widget elementor-widget-heading\" data-id=\"2e553ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. Shoulder press<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c346fd1 elementor-widget elementor-widget-video\" data-id=\"c346fd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/3.-Shoulder-press.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1159b91 elementor-widget elementor-widget-text-editor\" data-id=\"1159b91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Stand tall with feet shoulder-width apart, holding a barbell at shoulder height with palms facing forward.<\/li><li>Engage your core and press the barbell straight overhead until your arms are fully extended.<\/li><li>Lower the barbell back to shoulder height in a controlled manner.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5c6bba elementor-widget elementor-widget-heading\" data-id=\"d5c6bba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Triceps rope pushdown<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41a120e elementor-widget elementor-widget-video\" data-id=\"41a120e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/4.-Rope-pushdown.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63b085b elementor-widget elementor-widget-text-editor\" data-id=\"63b085b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Attach the rope to a high pulley on a cable machine.<\/li><li>Stand upright, gripping the rope ends with palms facing each other, elbows close to your sides.<\/li><li>Push the rope down until your arms are fully extended, separating the rope ends slightly at the bottom.<\/li><li>Slowly return to the starting position, keeping control of the weight.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc23373 elementor-widget elementor-widget-heading\" data-id=\"cc23373\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5. Shoulder lateral raise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df0eb2d elementor-widget elementor-widget-video\" data-id=\"df0eb2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/5.-Lateral-raise.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95aa21d elementor-widget elementor-widget-text-editor\" data-id=\"95aa21d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Stand upright with a dumbbell in each hand, arms hanging by your sides with palms facing inward.<\/li><li>Keeping a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.<\/li><li>Lower the dumbbells back down slowly in a controlled motion.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-1935617612\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-1935617612\" data-tab-index=\"2\" style=\"--n-tabs-title-order: 2;\" class=\"elementor-element elementor-element-7ebc286 e-con-full e-flex e-con e-child\" data-id=\"7ebc286\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18bc428 elementor-widget elementor-widget-heading\" data-id=\"18bc428\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Lat pulldown<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ccd40f elementor-widget elementor-widget-video\" data-id=\"0ccd40f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/1.-Lat-Pulldownn.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eefc21f elementor-widget elementor-widget-text-editor\" data-id=\"eefc21f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Sit at a lat pulldown machine, securing your thighs under the pads.<\/li><li>Grip the bar with hands slightly wider than shoulder-width, palms facing forward.<\/li><li>Pull the bar down towards your upper chest while squeezing your shoulder blades together.<\/li><li>Slowly return the bar to the starting position with controlled movement.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55a32b9 elementor-widget elementor-widget-heading\" data-id=\"55a32b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Barbel row<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf8ddb6 elementor-widget elementor-widget-video\" data-id=\"cf8ddb6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/2.-Barbell-roww.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-caed9fd elementor-widget elementor-widget-text-editor\" data-id=\"caed9fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Stand with feet shoulder-width apart, holding a barbell with an overhand grip.<\/li><li>Bend at the hips and knees slightly, keeping your back straight and torso almost parallel to the floor.<\/li><li>Pull the barbell towards your lower chest or upper abdomen by squeezing your shoulder blades together.<\/li><li>Slowly return the bar to the starting position with controlled movement.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-227470a elementor-widget elementor-widget-heading\" data-id=\"227470a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. Dumbell row single arm<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dcd283e elementor-widget elementor-widget-video\" data-id=\"dcd283e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/3.-Dumbell-row.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3abc28 elementor-widget elementor-widget-text-editor\" data-id=\"e3abc28\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Place one hand on a bench for support, keeping your back flat and torso parallel to the floor.<\/li><li>With the other hand, grip a dumbbell and let it hang straight down.<\/li><li>Pull the dumbbell towards your hip, squeezing your shoulder blade as you lift.<\/li><li>Slowly lower the dumbbell back to the starting position in a controlled motion.<\/li><li>Repeat on the opposite side.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3718d2 elementor-widget elementor-widget-heading\" data-id=\"c3718d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Hammer curl<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d7f999 elementor-widget elementor-widget-video\" data-id=\"5d7f999\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/4.-Hammer-Curl.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8caca1f elementor-widget elementor-widget-heading\" data-id=\"8caca1f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5. Preacher curl<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-adc5ecc elementor-widget elementor-widget-video\" data-id=\"adc5ecc\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/12\/5.-Preacher-curl.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5e1040 elementor-widget elementor-widget-text-editor\" data-id=\"f5e1040\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">2 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Sit on a preacher bench and position one arm on the pad with your palm facing upward (supine grip).<\/li><li>Hold a dumbbell in the working hand and rest the upper arm on the pad.<\/li><li>Curl the dumbbell toward your shoulder while keeping your upper arm stationary and controlled.<\/li><li>Slowly lower the dumbbell back down to the starting position, fully extending the arm.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-62316432\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-62316432\" data-tab-index=\"2\" style=\"--n-tabs-title-order: 2;\" class=\"elementor-element elementor-element-eda69d8 e-con-full e-flex e-con e-child\" data-id=\"eda69d8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3369969 e-n-tabs-mobile elementor-widget elementor-widget-n-tabs\" data-id=\"3369969\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;horizontal_scroll&quot;:&quot;disable&quot;}\" data-widget_type=\"nested-tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-tabs\" data-widget-number=\"53909865\" aria-label=\"Tabs. Open items with Enter or Space, close with Escape and navigate using the Arrow keys.\" data-no-translation-aria-label=\"\">\n\t\t\t<div class=\"e-n-tabs-heading\" role=\"tablist\">\n\t\t\t\t\t<button id=\"e-n-tab-title-539098651\" data-tab-title-id=\"e-n-tab-title-539098651\" class=\"e-n-tab-title\" aria-selected=\"true\" data-tab-index=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-n-tab-content-539098651\" style=\"--n-tabs-title-order: 1;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tUpper Body Program\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-539098652\" data-tab-title-id=\"e-n-tab-title-539098652\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-539098652\" style=\"--n-tabs-title-order: 2;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tLower Body Program\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<\/div>\n\t\t\t<div class=\"e-n-tabs-content\">\n\t\t\t\t<div id=\"e-n-tab-content-539098651\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-539098651\" data-tab-index=\"1\" style=\"--n-tabs-title-order: 1;\" class=\"e-active elementor-element elementor-element-e6c30f1 e-con-full e-flex e-con e-child\" data-id=\"e6c30f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8ec0a92 elementor-widget elementor-widget-heading\" data-id=\"8ec0a92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Lat Pulldown<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4e1f11 elementor-widget elementor-widget-video\" data-id=\"d4e1f11\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/1.-Lat-Pulldown.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8385bf6 elementor-widget elementor-widget-text-editor\" data-id=\"8385bf6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Sit at a lat pulldown machine, securing your thighs under the pads.<\/li><li>Grip the bar with hands slightly wider than shoulder-width, palms facing forward.<\/li><li>Pull the bar down towards your upper chest while squeezing your shoulder blades together.<\/li><li>Slowly return the bar to the starting position with controlled movement.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d92fe87 elementor-widget elementor-widget-heading\" data-id=\"d92fe87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Barbel row<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d47b0b8 elementor-widget elementor-widget-video\" data-id=\"d47b0b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/2.-Barbell-row.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54345a2 elementor-widget elementor-widget-text-editor\" data-id=\"54345a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Stand with feet shoulder-width apart, holding a barbell with an overhand grip.<\/li><li>Bend at the hips and knees slightly, keeping your back straight and torso almost parallel to the floor.<\/li><li>Pull the barbell towards your lower chest or upper abdomen by squeezing your shoulder blades together.<\/li><li>Slowly return the bar to the starting position with controlled movement.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8bda4d elementor-widget elementor-widget-heading\" data-id=\"b8bda4d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. Dumbell incline bench press<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a170fef elementor-widget elementor-widget-video\" data-id=\"a170fef\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/3.-Incline-Dumbell-Presss.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2e7744 elementor-widget elementor-widget-text-editor\" data-id=\"a2e7744\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Adjust the bench to a 30-45 degree incline.<\/li><li>Sit on the bench, holding a dumbbell in each hand at chest level with palms facing forward.<\/li><li>Press the dumbbells upward until your arms are fully extended but not locked.<\/li><li>Slowly lower the dumbbells back to chest level in a controlled motion.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e37470 elementor-widget elementor-widget-heading\" data-id=\"9e37470\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Shoulder press<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a3f5df elementor-widget elementor-widget-video\" data-id=\"1a3f5df\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/4.-Shoulder-presss.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-858cff8 elementor-widget elementor-widget-text-editor\" data-id=\"858cff8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Stand tall with feet shoulder-width apart, holding a barbell at shoulder height with palms facing forward.<\/li><li>Engage your core and press the barbell straight overhead until your arms are fully extended.<\/li><li>Lower the barbell back to shoulder height in a controlled manner.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-86b3eb7 elementor-widget elementor-widget-heading\" data-id=\"86b3eb7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5. overhead triceps extension<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9bb57db elementor-widget elementor-widget-video\" data-id=\"9bb57db\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/5.-Triceps.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-205b298 elementor-widget elementor-widget-text-editor\" data-id=\"205b298\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\">3 SETS OF 10-12 REPS<\/span><\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>:\u00a0<\/p><ol><li>Hold a dumbbell or barbell with both hands and lift it overhead, arms fully extended.<\/li><li>Keep your elbows close to your head and lower the weight behind your head by bending your elbows.<\/li><li>Extend your arms back to the starting position, keeping the movement controlled.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-539098652\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-539098652\" data-tab-index=\"2\" style=\"--n-tabs-title-order: 2;\" class=\"elementor-element elementor-element-7aba235 e-con-full e-flex e-con e-child\" data-id=\"7aba235\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-76cff7c elementor-widget elementor-widget-heading\" data-id=\"76cff7c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Barbell Hip Thrust<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f92561f elementor-widget elementor-widget-video\" data-id=\"f92561f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/1.-Barbell-hip-thrust.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cfbe9a elementor-widget elementor-widget-text-editor\" data-id=\"3cfbe9a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\"><strong>Setup<\/strong><\/span>: Sit on the ground with your upper back against a bench, feet flat on the floor, and a barbell resting across your hips.<\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>: Drive through your heels, lifting your hips towards the ceiling while squeezing your glutes at the top. Your body should form a straight line from your shoulders to your knees. Lower back down and repeat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3308c91 elementor-widget elementor-widget-heading\" data-id=\"3308c91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Romanian Deadlift<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a51e40b elementor-widget elementor-widget-video\" data-id=\"a51e40b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/2.-Romanian-deadlift.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9f37cb elementor-widget elementor-widget-text-editor\" data-id=\"d9f37cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\"><strong>Setup<\/strong><\/span>: Stand with your feet hip-width apart, holding a barbell (or dumbbells) in front of your thighs.<\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>: Keeping your knees slightly bent, hinge at your hips and lower the weights down your legs while maintaining a straight back. Go as low as your flexibility allows, then return to the starting position by driving your hips forward.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef8f64a elementor-widget elementor-widget-heading\" data-id=\"ef8f64a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. Cable Kickback <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38eb672 elementor-widget elementor-widget-video\" data-id=\"38eb672\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/4.-Kickbacks.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-03ec1ea elementor-widget elementor-widget-text-editor\" data-id=\"03ec1ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\"><strong>Setup<\/strong><\/span>: Attach an ankle strap to a low pulley on a cable machine. Secure the strap around one ankle.<\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>: Stand facing the machine, bend slightly at the waist, and extend your leg straight back, squeezing your glute at the top. Slowly lower your leg back to the starting position. Repeat for the desired reps, then switch legs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4503a72 elementor-widget elementor-widget-heading\" data-id=\"4503a72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Hip Abduction<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b042ae2 elementor-widget elementor-widget-video\" data-id=\"b042ae2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/tempus-agency.com\/wp-content\/uploads\/2024\/11\/3.-Hip-abduction.mp4\" controls=\"\" preload=\"metadata\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-355327d elementor-widget elementor-widget-text-editor\" data-id=\"355327d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #ffc738;\"><strong>Setup<\/strong><\/span>: Stand or lie on your side, using a resistance band around your thighs (for standing) or a cable machine (for lying).<\/p><p><span style=\"color: #ffc738;\"><strong>How to do it<\/strong><\/span>: If standing, lift your leg straight out to the side while keeping your body upright. If lying down, lift your top leg towards the ceiling. Lower back down and repeat, focusing on using your hip muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Man Woman Chest Shoulder Triceps Workout Back Biceps Workout 1. Benchpress 3 SETS OF 10-12 REPS Izvo\u0111enje:\u00a0 Lezite ravno na klupu, sa stopalima \u010dvrsto postavljenim na pod. Uhvatite \u0161ipku malo \u0161ire od \u0161irine ramena. Polako spu\u0161tajte \u0161ipku prema grudima, dr\u017ee\u0107i laktove pod uglom od pribli\u017eno 45 stepeni u odnosu na tijelo. Gurnite \u0161ipku nazad prema [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-3808","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/pages\/3808","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/comments?post=3808"}],"version-history":[{"count":127,"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/pages\/3808\/revisions"}],"predecessor-version":[{"id":4776,"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/pages\/3808\/revisions\/4776"}],"wp:attachment":[{"href":"https:\/\/tempus-agency.com\/en\/wp-json\/wp\/v2\/media?parent=3808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}