ZYKLUS 5 (DE)

ZYKLUS 5 (DE)

6 Seasons

6-Wochen 9-Minuten Workouts

⏱ 10-20 min.
📆 5-6 x pro Woche
💪🏽 6 Krafttrainings die Woche

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ZYKLUS 5 (DE)
  • HERO Level 3 (DE)

    Episode 1

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    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/

  • BEAKER Level 3 (DE)

    Episode 2

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Straight Leg Bridge
    Starfish Drop
    Side Squat

    Cool Down: A Frames

  • LISA Level 3 (DE)

    Episode 3

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Dive Bombers
    Let Me Ups
    Streamline RDL

    Cool Down: Iso Pigeon Stretch

  • KILO Level 3 (DE)

    Episode 4

    Warm Up: High Knee March

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    T Arm Reach
    Side Kick
    High Knee Run / March

    Cool Down: Pigeon Stretch

  • ATHENA Level 3 (DE)

    Episode 5

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    1-arm Contra Press
    Negative Pull Ups/ Prone S Reach
    Side Lunge (weighted option)

    Cool Down: Hip Rolls

  • 2.0 Crawling and Side Lying (DE)

    Episode 6

    Doppelstack mit 8 Wiederholungen

    Warm Up: Long Kneeling
    Crawling Exercises:
    Dirty Dogs
    Hip Circles
    Pointers
    Straight Wide Leg

    Side Lying Exercises:
    Leg Lifts
    Moonwalk
    Side Crunch
    Hip Drop

    Cool Down: Rolling