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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 4 Squatting with Inch Worm (DE)

    Episode 2

    4 Single Stacks mit 8 Wiederholungen je Übung

    Short Kneeling Warm Up

    Stack 1 (Beginnt 05:05)
    Dirty Dog
    Bloomer
    Narrow Squat

    Stack 2 (15:27)
    Hip Circles
    Deep Squat
    Wide Squat

    Stack 3 (23;09)
    Pointer
    Vertical Twist
    Staggered Squat

    Stack 4 (32:09)
    Straight Wide Leg
    Kneeling Switch
    L...

  • Mixed Workout 3 (DE)

    Episode 3

    Single Stack mit 8 Wiederholungen

    Stack 3- Back Lying to Single Kneeling
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Stack 3- Side Lying to Lunging
    Arm Swing
    ITB Leg Lift
    Heel Grab Around
    Step Grab Around
    Open Lunge

    Stack 3- Front Lying to Step Up
    Hitch Hiker
    Scorpion Kick
    P...

  • 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 5 Hip Hinge with Quad (DE)

    Episode 5

    4 Doppelstacks mit 6 Wiederholungen je Übung

    Short Kneeling Warm Up

    Stack 1 (Beginnt 04:31)
    Hip Twists
    Kick Out
    Deadlift

    Stack 2 (13:32)
    Y Cuffs
    High Kick
    RDL

    Stack 3 (25:48)
    Moose Antlers
    Side Kicks
    1 Legged Deadlift

    Stack 4 (37:43)
    Twist and Reach
    Table Top
    1 Legged RDL

  • Behind The Scenes

    Episode 6

    A sneak peak into the overnight video shoot for this training system- 14 hours of exercise on a cold and windy February night.