6-Wochen 9-Minuten Workouts
⏱ 10-20 min.
📆 5-6 x pro Woche
💪🏽 2-3 Krafttrainings die Woche
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
Warm Up: High Knee March + Crawling Exercises
3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
DF Glide
Let Me In / Pointers
T Arm Squat with weighted option
Cool Down: A Frames
How to do pulling exercises at home:
https://marklauren.com/blog/tutorials/let-me-ups/
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
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/
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
4 Single Stacks mit 6 Wiederholungen je Übung
Back Lying- Inch Worm- Side Kneeling- Squatting arms at T
Stack 1 (beginnt 5:25)
Glute Hip Ups legs straight
Bloomers
Narrow Squats
Stack 2 (14:05)
Up and Over legs straight
Deep Squats
Wide Squats
Stack 3 (21:45)
Windshield Wipers legs straight
...