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@galll21_: ديما ديبالا #paulodybala #G #fyp #fypシ #foryoupage #vairalvideo #fypシ #foryouً #اكسبلورر #fypシviral #الهشتاقات_للرخوم #explorepage

غلا
غلا
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Region: SA
Monday 16 December 2024 16:29:40 GMT
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Comments

71zs_
71 :
The jewel 🤩
2024-12-16 17:17:31
1
_xi2ln
8 :
مبدعتي احبك وتالله
2024-12-16 17:48:32
2
71zs_
71 :
الافضل
2024-12-16 17:17:44
2
71zs_
71 :
مبدعتيييي
2024-12-16 17:17:49
1
_xi2ln
8 :
احبك واحب ديبالا
2024-12-16 17:48:03
3
ii5aauu
17 :
كنحبو بزااافف هالباوولوو 🤩🤩
2024-12-16 17:26:48
3
raf.z2
10 :
ياعيني رهيب 💯💯💯
2024-12-16 16:56:51
3
raf.z2
10 :
مبدعتيي
2024-12-16 16:56:41
3
0ioure
Nina 𖤐 :
اول
2024-12-16 16:54:02
3
nonoryc6uj
N! :
جامدد
2024-12-16 18:28:17
2
osm3973
Osama 🗣️🤎. :
🚹🛜🛜🛜
2024-12-16 17:47:39
2
71zs_
71 :
خيالييييي
2024-12-16 17:17:05
2
raf.z2
10 :
ثاني
2024-12-16 16:56:29
2
m.gs10
*(شريف)* :
ديبوو 💙🤩.
2024-12-16 19:11:36
1
_xi2ln
8 :
واوو
2024-12-16 17:48:16
1
_xi2ln
8 :
رهيبب
2024-12-16 17:47:56
1
_xi2ln
8 :
ديما غلا
2024-12-16 17:47:51
1
71zs_
71 :
خورافييييي
2024-12-16 17:16:56
1
x_lpo11
Sita,5👩🏻🇦🇷🇸🇦 :
مبددددعه
2024-12-16 22:02:39
0
x_lpo11
Sita,5👩🏻🇦🇷🇸🇦 :
غلوووو 🤩🤩
2024-12-16 22:02:33
0
x_lpo11
Sita,5👩🏻🇦🇷🇸🇦 :
مصممي❤️❤️
2024-12-16 22:02:24
0
z.lr
I don't care :
إببداع 👏💙😢.
2024-12-16 21:11:10
0
71zs_
71 :
Rheeebbb 💯💯💯
2024-12-16 17:16:51
1
_xi2ln
8 :
مصممتي يعالم
2024-12-16 17:48:25
1
To see more videos from user @galll21_, please go to the Tikwm homepage.

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الاعظم👆#foryou #capcut #untharted4 #انشارتد💎 #نيثن_دريك #unfrezzmyaccount #untharted #fyp
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**Warm-Up:** - Foam Roll -Banded glute activation -Crossover symmetry - Dynamic stretches focusing on hips, shoulders, and ankles. #### Main Lift: - **Power Clean + Push Jerk:** - 1 set of Power Clean + Push Jerk - 1 set of Power Clean + 2 Push Jerks - **20 Sets (New set every :30):** - 1 Power Clean + 1 Push Jerk @80-85% of your established heavy set from 12 minutes prior. - Focus on speed and technique under fatigue. #### Squats: - **Back Squat:** - 10 sets of 3 reps @75-80% 1RM - Rest as needed between sets to maintain form and intensity. - **Front Squat:** - 3 sets of 3 reps @90-95% 1RM - Rest as needed between sets to ensure quality reps. #### Knee Health: - **3 Sets:** - 7 Sandbag Bear Hug Hold Reverse Step Up (each side) - 7 Goblet Hold Cossack Squat (each side) - 0:30 Double Kettlebell Front Rack Hold Wall Sit March #### Accessory Work (Choose One): **Option 1:** - **4 Sets:** - 16 GHD Sit Ups - 8 Ring Muscle Ups - 8 Squat Snatch (135/95 lbs) - 16 GHD Sit Ups - Rest 1:1 between sets **Option 2:** - **3-4 Sets:** - 6 Seated Dumbbell Strict Press at RPE 7-8 - 12 Incline Dumbbell Curls at RPE 7-8 - Rest 1 minute - 6 Upright Rows at RPE 7-8 - 12 Dumbbell Tricep Kickback Extensions (each side) at RPE 7-8 - Rest 2 minutes between sets **Directly After:** - **3 Sets:** - 30 seconds Max Strict Handstand Push Ups - Rest 30 seconds - 30 seconds Max Banded Curls - Rest 30 seconds - 30 Seconds Max Banded French Press (moderate weight) - Rest 2 minutes between sets #### 30 Minutes Version (or less): - Reduce to 2 sets of the chosen accessory work, cutting rest to 1 minute between sets if needed. - - - - - #powerclean #pushjerk #olympiclifting #squatchallenge #strengthtraining #kneehealth #fitnessjourney #GymLife #workoutmotivation #FitTok #healthandfitness #dailyworkout
**Warm-Up:** - Foam Roll -Banded glute activation -Crossover symmetry - Dynamic stretches focusing on hips, shoulders, and ankles. #### Main Lift: - **Power Clean + Push Jerk:** - 1 set of Power Clean + Push Jerk - 1 set of Power Clean + 2 Push Jerks - **20 Sets (New set every :30):** - 1 Power Clean + 1 Push Jerk @80-85% of your established heavy set from 12 minutes prior. - Focus on speed and technique under fatigue. #### Squats: - **Back Squat:** - 10 sets of 3 reps @75-80% 1RM - Rest as needed between sets to maintain form and intensity. - **Front Squat:** - 3 sets of 3 reps @90-95% 1RM - Rest as needed between sets to ensure quality reps. #### Knee Health: - **3 Sets:** - 7 Sandbag Bear Hug Hold Reverse Step Up (each side) - 7 Goblet Hold Cossack Squat (each side) - 0:30 Double Kettlebell Front Rack Hold Wall Sit March #### Accessory Work (Choose One): **Option 1:** - **4 Sets:** - 16 GHD Sit Ups - 8 Ring Muscle Ups - 8 Squat Snatch (135/95 lbs) - 16 GHD Sit Ups - Rest 1:1 between sets **Option 2:** - **3-4 Sets:** - 6 Seated Dumbbell Strict Press at RPE 7-8 - 12 Incline Dumbbell Curls at RPE 7-8 - Rest 1 minute - 6 Upright Rows at RPE 7-8 - 12 Dumbbell Tricep Kickback Extensions (each side) at RPE 7-8 - Rest 2 minutes between sets **Directly After:** - **3 Sets:** - 30 seconds Max Strict Handstand Push Ups - Rest 30 seconds - 30 seconds Max Banded Curls - Rest 30 seconds - 30 Seconds Max Banded French Press (moderate weight) - Rest 2 minutes between sets #### 30 Minutes Version (or less): - Reduce to 2 sets of the chosen accessory work, cutting rest to 1 minute between sets if needed. - - - - - #powerclean #pushjerk #olympiclifting #squatchallenge #strengthtraining #kneehealth #fitnessjourney #GymLife #workoutmotivation #FitTok #healthandfitness #dailyworkout

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