4 Single Stacks mit 6 Wiederholungen per Übung
Side Kneeling Warm Up
Stack 1 (Anfang 05:12)
Leg Lifts
Starfish Twist
Stepping Lunge
Stack 2 (11:22)
Moon Walk
Starfish Hip Drop
Tipsy Step
Stack 3 (17:24)
Side Crunch
Starfish Push Up
Side Lunge
Stack 4 (23:42)
Hip Drops
Starfish Divebomber
Straight Lunge
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...
4 Single Stacks mit 6 Wiederholungen je Übung
Back Lying- Inch Worm- Side Kneeling- Squatting arms at T
Stack 1 (beginnt 5:25)
Glute Hip Ups legs straight
Bloomers
Narrow Squats
Stack 2 (14:05)
Up and Over legs straight
Deep Squats
Wide Squats
Stack 3 (21:45)
Windshield Wipers legs straight
...
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 Lif...
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