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
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
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
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
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
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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
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
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
...
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
...
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...
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
...
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
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
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
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
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
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
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
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
