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10 Wochen Kraftprogramm (schwer)

Full Body SUPERSETS 1 (DE)

45m
88 comments

Ganzkörper Workout
Workout beginnt: 2:45

Warm Up: Jumping Jacks
Side Lunge mit Glute Hip Up (beginnt: 2:45)
Contra Press mit Hitch Hiker (14:00)
Negative Pull Up mit Single Arm Cuff (25:00)
Mountain Climber mit Side V-up (35:!5)

Cool Down: Hip Rolls

Wie du Klimmzüge zuhause ausführst:
https://marklauren.com/blog/tutorials/pull-ups/

Up Next in Woche 4

30:39

Level 1 Hip Hinge with Inch Worm (DE)

Level 1 Hip Hinge with Inch Worm (DE)

4 Einzelstacks mit 4 Wiederholungen je Übung
Warm Up- Short Kneeling

Stack 1 (beginnt 04:59)
Y Cuff
Bloomers
Deadlift

Stack 2 (12:04)
Twist & Reach
Deep Squat
RDL's

Stack 3 (17:23)
Moose Antlers
Deep Squat
1-legged Deadlift

Stack 4 (22:55)
Hip Twists
Vertical Twist
1-legged RDL
38:23

Full Body SPEED SETS 2 (DE)

Full Body SPEED SETS 2 (DE)

10 x 10 Sek. Sätze mit 10 Sek. Pausenintervallen

Warm Up: 2.0 Back Lying Exercises

Workout Beginnt- 07:09
Chin Ups: Latissimus Dorsi, Bizeps, Unterarme, Brust, Deltamuskeln, Core, Rückenstrecker, Gesäß

Military Press: Schultern, Trizeps, Core, Hüftbeuger, Quadrizeps

Iron Mikes: Gesäß, Quadr...
25:47

Level 1 Crawling to Lunging (DE)

Level 1 Crawling to Lunging (DE)

4 Single Stacks mit 4 Wiederholungen
Warm Up- Short Kneeling

Stack 1 (starts 4:21)
Hip Circles
Starfish Twist
Short Kneeling
Stepping Lunges with arms at T

Stack 2 (09:00)
Dirty Dogs
Starfish Twist
Side Lunges

Stack 3 (13:13)
Straight Wide Leg
Starfish Push Up
Tipsy Step

Stack 4 (17:56)
Poi...