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  • Level 5 Starfish to Squatting

    Warm Up: Short Kneeling

    4 double stacks with 6 reps
    Stack 1:
    Glute Hip Ups
    Starfish Twist
    Wide Squat

    Stack 2:
    Up and Overs
    Starfish Push Up
    Staggered Squat

    Stack 3:
    Windshield Wipers
    Starfish Dive Bomber
    Lateral Squat

    Stack 4:
    Dead Bugs
    Starfish Hip Up
    Narrow Squat

  • Level 5 Starfish to Squatting (DE)

    Warm Up: Short Kneeling

    4 double stacks with 6 reps
    Stack 1:
    Glute Hip Ups
    Starfish Twist
    Wide Squat

    Stack 2:
    Up and Overs
    Starfish Push Up
    Staggered Squat

    Stack 3:
    Windshield Wipers
    Starfish Dive Bomber
    Lateral Squat

    Stack 4:
    Dead Bugs
    Starfish Hip Up
    Narrow Squat

  • Bent Leg Crunch

    Primary Muscles: abs, hip flexors, serratus

    Primary Function: improve control of posture and hip rotation
    Secondary Function: Improved shoulder mobility

  • Bent Leg Crunch (DE)

    Primäre Muskeln: Bauchmuskeln, Hüftbeuger, Serratus

    Primäre Funktion: Verbesserung der Kontrolle der Körperhaltung und der Hüftrotation
    Sekundäre Funktion: Verbesserte Beweglichkeit der Schulter

  • Level 4 Starfish to Step Up

    Warm Up- Long Kneeling

    4 Single Stacks with 8 reps
    Stack 1
    Windshield Wipers
    Starfish Twist
    Stork Stance

    Stack 2
    Glute Hip Ups
    Starfish Hip Drop
    Gate Swing

    Stack 3
    Up and Overs
    Starfish Push Up
    Cross Step

    Stack 4
    Dead Bugs
    Starfish Dive Bomber
    Straddle Step

  • Level 4 Starfish to Step Up (DE)

    Warm Up- Long Kneeling

    4 Einzelstacks mit 8 Wiederholungen
    Stack 1
    Windshield Wipers
    Starfish Twist
    Stork Stance

    Stack 2
    Glute Hip Ups
    Starfish Hip Drop
    Gate Swing

    Stack 3
    Up and Overs
    Starfish Push Up
    Cross Step

    Stack 4
    Dead Bugs
    Starfish Dive Bomber
    Straddle Step

  • Mobile App Update: Playlists

    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.

  • Mobile App Update: Playlists (DE)

    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.

  • REACHING Level 3

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 50s on/10s off
    Thumbs up
    Pointers
    S Reach

    Cool Down- Step Elbow Drop, Scorpion Stretch, Z Stretch

  • REACHING Level 3 (DE)

    Warm Up- Low Knee March

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause
    Thumbs up
    Pointers
    S Reach

    Cool Down- Step Elbow Drop, Scorpion Stretch, Z Stretch

  • Front Lying to Step Up

    Warm Up- High Knee March

    Stack 1
    T Arm Crawl
    Abductor Slide Step Elbow Drop
    Single Kneeling Tilt
    Step Up

    Stack 2
    Y Arm Crawl
    Glute Blaster
    Step Kickout 
    Single Kneeling S Reach
    Forward Step Up

    Stack 3
    Hitch Hikers
    Scorpion Kicks
    Step Starfish
    S. Kneeling Twist
    Backward Step Up
    ...

  • Front Lying to Step Up (DE)

    Warm Up- High Knee March

    Stack 1
    T Arm Crawl
    Abductor Slide Step Elbow Drop
    Single Kneeling Tilt
    Step Up

    Stack 2
    Y Arm Crawl
    Glute Blaster
    Step Kickout 
    Single Kneeling S Reach
    Forward Step Up

    Stack 3
    Hitch Hikers
    Scorpion Kicks
    Step Starfish
    S. Kneeling Twist
    Backward Step Up
    ...

  • Back Lying + 2.0 Front Lying (1S8R)

    Warm Up- 60s Low Knee March

    Back Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    T-arm Reach
    Figure 4
    Pullovers
    Windshield Wipers
    Cross Body Draw
    Knee & Hip Extension

    2.0 Front Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    Hip Twist
    Y Cuffs
    Twist & Reach
    Moose Antlers

    Cool Down- Ro...

  • Back Lying + 2.0 Front Lying 1S8R (DE)

    Warm Up- 60s Low Knee March

    Back Lying Exercises- 1 Einzelstack mit 8 Wiederholungen (1S8R)
    T-arm Reach
    Figure 4
    Pullovers
    Windshield Wipers
    Cross Body Draw
    Knee & Hip Extension

    2.0 Front Lying Exercises- 1 Einzelstack mit 8 Wiederholungen (1S8R)
    Hip Twist
    Y Cuffs
    Twist & Reach
    Moose Antlers
    ...

  • Side Lying to Lunging

    Warm Up- High Knee March

    Stack 1
    Backstroke
    Clamshells
    Ipsi Step Grab
    S Reach
    Forward Lunge

    Stack 2
    Snow Angels
    Hip Circles
    Heel Grab Under
    Saxon Tilt
    Backward Lunge

    Stack 3
    Arm Swings
    ITB Leg Lifts
    Heel Grab Around
    Vertical Twist
    Open Lunge

    Cool Down- Rolling

  • Side Lying to Lunging (DE)

    Warm Up- High Knee March

    Stack 1
    Backstroke
    Clamshells
    Ipsi Step Grab
    S Reach
    Forward Lunge

    Stack 2
    Snow Angels
    Hip Circles
    Heel Grab Under
    Saxon Tilt
    Backward Lunge

    Stack 3
    Arm Swings
    ITB Leg Lifts
    Heel Grab Around
    Vertical Twist
    Open Lunge

    Cool Down- Rolling

  • TILTING Level 2

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 45s on/15s off.
    Slow Swimmers
    Low Drop
    Saxon Tilt

    Cool Down- Pivot Step, Straddle Stretch, Single Kneeling Twist and Reach

  • TILTING Level 2 (DE)

    Warm Up- Low Knee March

    3 Runden mit 3 Übungen. 45s Arbeit/15s Pause.
    Slow Swimmers
    Low Drop
    Saxon Tilt

    Cool Down- Pivot Step, Straddle Stretch, Single Kneeling Twist and Reach

  • Back Lying to Kneeling

    Warm Up- High Knee March

    Stack 1
    T-arm Reach
    Knee & Hip Extension
    Contra Crawl
    Out to Out
    S Reach

    Stack 2
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    Out to In
    Vertical Twist

    Stack 3
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Cool Down- Rolling

  • Back Lying to Kneeling (DE)

    Warm Up- High Knee March

    Stack 1
    T-arm Reach
    Knee & Hip Extension
    Contra Crawl
    F2B Out to Out
    S Reach

    Stack 2
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    F2B Out to In
    Vertical Twist

    Stack 3
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Cool Down- Rolling

  • Level 5 Side Lying to Lunging

    4 Double Stacks with 6 reps per exercise

    Side Kneeling Warm Up

    Stack 1 (starts 03:10)
    Side Crunch
    Hip Swirls
    Stepping Lunge

    Stack 2
    Moon Walk
    A Frames
    Side Lunge

    Stack 3
    Hip Drop
    Saxon Tilt
    Straight Lunges

    Stack 4
    Side Leg Lift
    Hip Circles
    Tipsy Step

  • Level 5 Side Lying to Lunging (DE)

    4 Doppelstacks mit 6 Wiederholungen pro Übung

    Side Kneeling Warm Up

    Stack 1 (beginnt 03:10)
    Side Crunch
    Hip Swirls
    Stepping Lunge

    Stack 2
    Moon Walk
    A Frames
    Side Lunge

    Stack 3
    Hip Drop
    Saxon Tilt
    Straight Lunges

    Stack 4
    Side Leg Lift
    Hip Circles
    Tipsy Step