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10 Wochen Kraftprogramm (schwer)

Back Lying to Kneeling (DE)

32m

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

Up Next in Block 3 - Woche 9

  • Pushing Workout 1 (DE)
    43:07
    Pushing Workout 1 (DE)

    Pushing Workout 1 (DE)

    Warm Up

    Bouncing Push Up SPEED SETS
    Dynamic Push Up with T-Arm Crawl SUPERSETS
    7.5 Minute Staggered Hands Military Press LADDER
    7.5 Minute Wide and Close Grip Push Up LADER

    Cool Down

  • Pulling Workout 1 (DE)
    41:30
    Pulling Workout 1 (DE)

    Pulling Workout 1 (DE)

    Warm Up

    Let Me Up SPEED SETS
    Negative Pull Up with Single Arm Reach SUPERSETS
    7.5 Minute Alternating Grip Let Me Up LADDER
    Let Me In with Y-Arm Crawl SUPERSETS

    Cool Down

  • Side Lying to Lunging (DE)
    31:54
    Side Lying to Lunging (DE)

    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

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