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ZYKLUS 4 (DE)

HERO Level 1 (DE)

19m

Warm Up: High Knee March + Crawling Exercises

3 Runden mit 3 Übungen. 40s Arbeit/20s 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/

Up Next in Woche 2

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    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
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    4 Einzelstacks mit 4 Wiederholungen je Übung

    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

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