2.0 Programm (moderat)

2.0 Programm (moderat)

13 Seasons

Haltung, Kraft und Mobilität
⏱ 20 - 40 min
📆 4-5 x pro Woche, 12 Wochen
Benötigt nur Bodenfläche

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2.0 Programm (moderat)
  • Level 3 Squatting with Spiderman (DE)

    Episode 1

    4 Doppel Stacks mit 4 Wiederholungen je Übung

    Long Kneeling Warm Up

    Stack 1 (Anfang 04:44)
    Dead Bugs
    Arm Circles
    Narrow Squats

    Stack 2 (13:10)
    Y Cuffs
    A Frames
    Wide Squats

    Stack 3 (22:20)
    Hip Circles
    A Frames
    Staggered Squats

    Stack 4 (30:29)
    Side Crunch
    Saxon Tilt
    Lateral Squats

  • Level 3 Step Up with Quad (DE)

    Episode 2

    4 Doppel Stacks mit 4 Wiederholungen je Übung

    Short Kneeling Warm Up

    Stack 1 (Anfang 04:43)
    Glute Hip Ups
    Kickouts
    Stork Stance

    Stack 2 (11:50)
    Moose Antlers
    High Kicks
    Gate Swings

    Stack 3 (20:28)
    Pointers
    Side Kicks
    Cross Steps

    Stack 4 (29:15)
    Hip Drops
    Table Tops
    Straddle Steps

  • Mixed Workout 1 (DE)

    Episode 3

    Single Stacks mit 8 Wiederholungen
    Warm Up- 6 x 20/10s High Knee March

    Stack 1- Back Lying to Single Kneeling
    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl
    Out-to-Out
    S-Reach

    Stack 1- Side Lying to Lunging
    Backstroke
    Clamshells
    Heel Grab
    Ipsi Step Grab
    Forward Lunge

    Stack 1- Front Lying t...

  • Level 4 Lunging with Spiderman (DE)

    Episode 4

    4 Single Stacks mit 8 Wiederholungen pro Übung

    Stack 1 (beginnt 04:14)
    Twist and Reach
    Spiderman Arm Circles
    Long Kneeling (arms at SL)
    Stepping Lunges

    Stack 2 (beginnt 11:38)
    Y Cuffs with rotation
    Spiderman A-Frames
    Long Kneeling (arms at SL)
    Side Lunges SL

    Stack 3 (beginnt 19:19)
    Hip T...

  • Level 3 Hip Hinge with Starfish (DE)

    Episode 5

    4 Doppel Stacks mit 4 Wiederholungen je Übung (4D4R)

    Long Kneeling Warm Up

    Stack 1 (Anfang 04:52)
    Windshield Wipers
    Starfish Twist
    Deadlifts

    Stack 2 (13:36)
    Twist & Reach
    Starfish Twist
    RDL's

    Stack 3 (21:20)
    Straight Wide Leg
    Starfish Hip Drop
    1-legged Deadlifts

    Stack 4 (30:16)
    Leg Lifts
    S...