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  • Back Lying to Single Kneeling

    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

  • Back Lying to Single Kneeling (DE)

    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

  • CYCLE 5
    6 seasons

    CYCLE 5

    6 seasons

    6-Weeks of 9-Minute Workouts

    ⏱ 10-20 min.
    📆 5-6 x per week
    💪🏽 6 strength sessions weekly

  • ZYKLUS 5 (DE)

    6 seasons

    6-Wochen 9-Minuten Workouts

    ⏱ 10-20 min.
    📆 5-6 x pro Woche
    💪🏽 6 Krafttrainings die Woche

  • LEGEND Level 3

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 60s on/10s off.
    Let Me In
    Starfish Drop
    1-legged Box Squats

    Cool Down: Spiderman Arm Circles

  • LEGEND Level 3 (DE)

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Let Me In
    Starfish Drop
    1-legged Box Squats

    Cool Down: Spiderman Arm Circles

  • LIMA Level 3

    Warm Up: Jumping Jacks

    3 rounds with 3 exercises. 50s on/10s off.
    Straight Leg Crunch
    Low Drop
    Drop Thrust

    Cool Down: Hip and Spine Stretch

  • LIMA Level 3 (DE)

    Warm Up: Jumping Jacks

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Straight Leg Crunch
    Low Drop
    Drop Thrust

    Cool Down: Hip and Spine Stretch

  • 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