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ZYKLUS 4 (DE)

ZYKLUS 4 (DE)

6 Seasons

6-Wochen 9-Minuten Workouts

⏱ 10-20 min.
📆 5-6 x pro Woche
💪🏽 2-3 Krafttrainings die Woche

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ZYKLUS 4 (DE)
  • GOLF Level 2 (DE)

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 50s Arbeit /10s Pause
    Tripod Push Up
    Tripod Let Me Ups / Y Cuffs
    T Arm Squat to SL RDL

    Cool Down: A Frames

    Wie du Ziehübungen zuhause ausführen kannst: 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

  • BRAVO Level 2 (DE)

    Episode 3

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 50s Arbeit /10s Pause
    Rollouts
    Let Me Ups / Fast Swimmers
    1-legged Box Squats

    Cool Down: Arm Circles

    Wie du Ziehübungen zuhause ausführen kannst: https://www.marklauren.com/blog/category/tools/

  • MONA Level 3 (DE)

    Episode 4

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Parallel Leg Crunch
    Kick Out
    Side Squat

    Cool Down: Hip and Spine Stretch

  • LISA Level 2 (DE)

    Episode 5

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 50s Arbeit /10s Pause
    Dive Bombers
    Let Me Ups
    Streamline RDL

    Cool Down: Iso Pigeon Stretch

  • Level 1 Squatting with Quad (DE)

    Episode 6

    4 Einzelstacks mit 4 Wiederholungen pro Übung

    Long Kneeling Warm Up

    Stack 1 (Beginnt 04:06)
    Leg Lifts
    Kick Outs
    Narrow Squats

    Stack 2 (08:28)
    Hip Drops
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Moonwalk
    Side Kicks
    Wide Squats

    Stack 4 (17:48)
    Side Crunch
    Side Kicks
    Staggered Squats