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10 Wochen Kraftprogramm (schwer)

Legs and Core LADDERS 2 (DE)

42m
3 comments

Warm Up

7.5 Minute Ladders:
Bulgarian Split Squats
Rollouts
1-legged Box Squats
Hanging Ab Curls

Cool Down

Up Next in Woche 8

  • Level 2 Back Lying to Squatting (DE)
    36:44
    Level 2 Back Lying to Squatting (DE)

    Level 2 Back Lying to Squatting (DE)

    4 Single Stacks mit 6 Wiederholungen je Übung

    Back Lying- Inch Worm- Side Kneeling- Squatting arms at T

    Stack 1 (beginnt 5:25)
    Glute Hip Ups legs straight
    Bloomers
    Narrow Squats

    Stack 2 (14:05)
    Up and Over legs straight
    Deep Squats
    Wide Squats

    Stack 3 (21:45)
    Windshield Wipers legs straight
    ...

  • Push Pull SPEED SETS (DE)
    41:00
    Push Pull SPEED SETS (DE)

    Push Pull SPEED SETS (DE)

    Warm Up- 2.0 Back Lying Exercises

    Bouncing Push Up
    Chin Ups
    Military Press
    Let Me Ups

    Cool Down- 2.0 Crawling Exercises

  • Legs and Core SUPERSETS (DE)
    45:24
    Legs and Core SUPERSETS (DE)

    Legs and Core SUPERSETS (DE)

    Warm Up- Jumping Jacks

    Side Lunges with Glute Hip Ups
    Mountain Climbers with Side V-Ups
    Cossack Squats with Hip Circles
    Scorpion Kicks with Windshield Wipers

    Cool Down- Straddle Reach

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