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ZYKLUS 7 (DE)

9-Minute X1 (DE)

32m

Up Next in Woche 5

  • Gonzo Katrina (DE)

    Warm Up: High Knee March

    Gonzo Level 2
    3 Runden mit 3 Übungen. 45s Arbeit/15s Pause.
    Bent Leg Bridge
    Starfish Drop
    Bottom Squat

    Katrina Level 3
    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Parallel Leg Crunch
    Seated Twist
    Streamline RDL

    Cool Down: Spiderman Arm Circles

  • 9-Minute X2 (DE)

    Mobility Rx Warm Up
    Mobility Rx Circuit- Side Lying Snow Angel, Isometric Lunge, Zombie Squats, Scorpion Complex
    EFX Circuit- Negative Pull Ups / Skydivers, Lateral Jump, Pillar Reach
    Straddle Reach Cool Down

  • Miracle Pyro (DE)

    Warm Up: Low Knee Skip

    MIRACLE
    3 rounds with 3 exercises. 45s on/15s off.
    Parallel Leg Crunch
    High Kick
    High Knee Skip

    PYRO
    3 rounds with 3 exercises. 50s on/10s off.
    Skydivers
    Squat to Deadlift
    Squat Thrust

    Cool Down: Hip Rolls

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