Dieses Workout nutzt 9-Minute PICKLE als Vorbereitung für 9-Minute HERO.
Warm Up- High Knee March / Low Knee Run
3 Runden mit 50/10 Intervallen:
Parallel Leg Bridge
Starfish Twist
Stork Stance
3 runden mit 60/10 Intervallen:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack Squat
Cool Down- Hip Rolls
Wie du Ziehübungen zuhause machst: https://www.marklauren.com/blog/category/tools/
Warm Up- High Knee March
3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
MONA
Parallel Leg Crunch
Kick Out
Side Squat
LISA
Dive Bombers
Let Me Ups
Streamline RDL
Cool Down- Z Stretch, Straddle Stretch, Scorpion Stretch
Warm up- High Knee March
BERRY
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Crunch
Double Drop
Squat Thrust
GIGGLES
3 rounds with 3 exercises. 60s on/10s off.
Squat to Deadlift
Negative Pull Up/Slow Swimmer
Burpees
Cool Down- Isometric Pigeon Stretch
Warm Up- Jumping Jacks
FIREFLY
3 rounds with 3 exercises. 50s on/10s off.
S-reach
Starfish Pillar
Full Saxon Lunge
LEGEND
3 rounds with 3 exercises. 60s on/10s off.
Let Me In
Starfish Drop
1-legged Box Squats
Cool Down- A-Frames
10 Comments