Warm Up- High Knee March & Jumping Jacks
LIMA
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Crunch
Low Drop
Drop Thrust
BRAVO
3 rounds with 3 exercises. 60s on/10s off.
Rollouts
Let Me Ups / Fast Swimmers
1-legged Box Squats
Cool Down- Straddle Reach
Warm Up- High Knee March & Jumping Jacks
LIMA
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
Straight Leg Crunch
Low Drop
Drop Thrust
BRAVO
3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
Rollouts
Let Me Ups / Fast Swimmers
1-legged Box Squats
Cool Down- Straddle Reach
Warm Up- High Knee March & Jumping Jacks
NANNY
3 rounds with 3 exercises. 50s on/10s off.
Y Cuffs
Kickout
Stork Stance
JANG
3 rounds with 3 exercises. 60s on/10s off.
Hanging Ab Curl or Parallel Leg Crunch
Low Drop
Bulgarian Split Squat (weighted option)
Cool Down- Bloomers
Warm Up- High Knee March & Jumping Jacks
NANNY
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
Y Cuffs
Kickout
Stork Stance
JANG
3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
Hanging Ab Curl oder Parallel Leg Crunch
Low Drop
Bulgarian Split Squat (mit Gewicht option)
Cool Down- Bloomers
Warm Up- High Knee March
PYRO
3 rounds with 3 exercises. 50s on/10s off.
Skydivers
Squat to Deadlift
Squat Thrust
ANGEL
3 rounds with 3 exercises. 60s on/10s off.
Double Drop
Negative Pull Up / Fast Swimmer
SL RDL to T Arm Squat
Cool Down- Hip & Spine Stretch
Warm Up- High Knee March
PYRO
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
Skydivers
Squat to Deadlift
Squat Thrust
ANGEL
3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
Double Drop
Negative Pull Up / Fast Swimmer
SL RDL to T Arm Squat
Cool Down- Hip & Spine Stretch
4 Double Stacks with 4 reps per exercise
Side Kneeling Warm Up
Stack 1
Windshield Wipers
Starfish Twist
Stepping Lunges
Stack 2
Glute Hip Ups
Starfish Hip Drop
Side Lunges
Stack 3
Up and Overs
Starfish Push Up
Tipsy Step
Stack 4
Dead Bugs
Starfish Dive Bombers
Straight Lunge
4 Doppelstack mit 4 Wiederholungen pro Übung
Warm Up- Side Kneeling
Stack 1
Windshield Wipers
Starfish Twist
Stepping Lunges
Stack 2
Glute Hip Ups
Starfish Hip Drop
Side Lunges
Stack 3
Up and Overs
Starfish Push Up
Tipsy Step
Stack 4
Dead Bugs
Starfish Dive Bombers
Straight Lunge
Primary Muscles: abs, hip flexors, serratus
Primary Function: improve control of posture and hip rotation
Secondary Function: Improved shoulder mobility
Primäre Muskeln: Bauchmuskeln, Hüftbeuger, Serratus
Primäre Funktion: Verbesserung der Kontrolle der Körperhaltung und der Hüftrotation
Sekundäre Funktion: Verbesserte Beweglichkeit der Schulter
For videos to play automatically, Auto Play must be selected in your profile settings.
To rearrange the order of videos in a playlist, use the ‘edit’ function in the top right corner of the playlist screen.
Damit die Videos automatisch abgespielt werden, muss in deinen Profileinstellungen die automatische Wiedergabe aktiviert sein.
Um die Reihenfolge der Videos in einer Wiedergabeliste zu ändern, verwende die Funktion "Bearbeiten" in der oberen rechten Ecke des Wiedergabelistenbildschirms.