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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 3 (DE)

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 60s 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/

  • MIRACLE Level 3 (DE)

    Episode 2

    Warm up: Jumping Jacks + Side Lying Exercises

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Bent Leg Crunch
    Side Kick
    High Knee Run

    Cool Down: Arm Circles

  • BRAVO Level 3 (DE)

    Episode 3

    Warm Up: High Knee March + Crawling Exercises

    3 Runden mit 3 Übungen. 60s 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/

  • GONZO Level 3 (DE)

    Episode 4

    Warm up: Jumping Jacks + Side Lying Exercises

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

    Cool Down: A-Frames

  • LISA Level 3 (DE)

    Episode 5

    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

  • Level 2 Front Lying to Step Up (DE)

    Episode 6

    4 Single Stacks mit 6 Wiederholungen pro Übung

    Short Kneeling Warm Up

    Stack 1 (beginnt 04:35)
    Y Cuff- Kickout- Short Kneeling- Stork Stance

    Stack 2 (10:45)
    Twist and Reach- High Kick- Short Kneeling- Gate Swing

    Stack 3 (17:15)
    Moose Antler- Side Kick- Short Kneeling- Cross Step

    Stack 4 (2...