T4 - RECOVERY + CORE STABILITY (06:00-07:20)

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Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 1:15:00 Rollover intervals for more details.

Exercises:
  • Z2 Recovery 45 Min (rpe 5)
  • Pallof Press L 1/4
  • Rest
  • Pallof Press R 1/4
  • Pallof Press L 2/4
  • Pallof Press R 2/4
  • Pallof Press L 3/4
  • Pallof Press R 3/4
  • Pallof Press L 4/4
  • Pallof Press R 4/4
  • Weighted Dead Bug 1/3
  • Weighted Dead Bug 2/3
  • Weighted Dead Bug 3/3
  • Glute Bridge Hold 1/3
  • Glute Bridge Hold 2/3
  • Glute Bridge Hold 3/3
  • Hamstring Stretch 1/2
  • Hamstring Stretch 2/2
  • Calf Stretch 1/2
  • Calf Stretch 2/2
  • Figure-4 Stretch 1/2
  • Figure-4 Stretch 2/2
  • Hip 90/90 1/2
  • Hip 90/90 2/2
  • Cool-down Walk Easy
  • Breathing 4-6
  • Z2 RECOVERY 45 min (RPE 5) 45:00
  • Pallof Press L 1/4 0:35
  • Rest 0:10
  • Pallof Press R 1/4 0:35
  • Rest 0:20
  • Pallof Press L 2/4 0:35
  • Rest 0:10
  • Pallof Press R 2/4 0:35
  • Rest 0:20
  • Pallof Press L 3/4 0:35
  • Rest 0:10
  • Pallof Press R 3/4 0:35
  • Rest 0:20
  • Pallof Press L 4/4 0:35
  • Rest 0:10
  • Pallof Press R 4/4 0:35
  • Rest 0:20
  • Weighted Dead Bug 1/3 0:40
  • Rest 0:20
  • Weighted Dead Bug 2/3 0:40
  • Rest 0:20
  • Weighted Dead Bug 3/3 0:40
  • Rest 0:20
  • Glute Bridge Hold 1/3 0:40
  • Rest 0:20
  • Glute Bridge Hold 2/3 0:40
  • Rest 0:20
  • Glute Bridge Hold 3/3 0:40
  • Rest 0:20
  • Hamstring Stretch 1/2 0:45
  • Rest 0:10
  • Hamstring Stretch 2/2 0:45
  • Rest 0:10
  • Calf Stretch 1/2 0:45
  • Rest 0:10
  • Calf Stretch 2/2 0:45
  • Rest 0:10
  • Figure-4 Stretch 1/2 0:45
  • Rest 0:10
  • Figure-4 Stretch 2/2 0:45
  • Rest 0:10
  • Hip 90/90 1/2 0:45
  • Rest 0:10
  • Hip 90/90 2/2 0:45
  • Rest 0:10
  • COOL-DOWN: Walk Easy 5:00
  • Breathing 4-6 5:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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