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.