ZYKLUS 4 (DE)
6 Seasons
6-Wochen 9-Minuten Workouts
⏱ 10-20 min.
📆 5-6 x pro Woche
💪🏽 2-3 Krafttrainings die Woche
-
20:17Episode 1
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 RDLCool Down: A Frames
Wie du Ziehübungen zuhause ausführen kannst: https://www.marklauren.com/blog/category/tools/
-
17:04Episode 2
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 RunCool Down: Arm Circles
-
19:33Episode 3
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 SquatsCool Down: Arm Circles
Wie du Ziehübungen zuhause ausführen kannst: https://www.marklauren.com/blog/category/tools/
-
18:04Episode 4
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 SquatCool Down: A-Frames
-
21:17Episode 5
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 RDLCool Down: Iso Pigeon Stretch
-
32:01Episode 6
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 StanceStack 2 (10:45)
Twist and Reach- High Kick- Short Kneeling- Gate SwingStack 3 (17:15)
Moose Antler- Side Kick- Short Kneeling- Cross StepStack 4 (2...