Lektion
Day 4
| Exercise Name | ||
|---|---|---|
| Sprunggelenk (R) Sprunggelenk (L) |
1 | 10 10 |
| BWS Rotation (R) | 1 | 10 |
| BWS Rotation (L) | 1 | 10 |
| Hüftbeuger Rotation (R) | 1 | 10 |
| Hüftbeuger Rotation (L) | 1 | 10 |
| BWS Streckung – Blackroll | 1 | 10 |
| Handwalks | 1 | 10 |
– Sets | – Repetitions
Note: For paired exercises, complete both parts to count as one set.
| Exercise Name | ||
|---|---|---|
| Toe Tilt (R) | 1 | 2x 30 Sekunden |
| Toe Tilt (L) | 1 | 2x 30 Sekunden |
| Nordic Reverse | 1 | 2x 30 Sekunden |
| Dynamische Hüftmobilisation | 1 | 2x 30 Sekunden |
| Standwaage (R) | 1 | 2x 30 Sekunden |
| Standwaage (L) | 1 | 2x 30 Sekunden |
– Sets | – Repetitions
Note: For paired exercises, complete both parts to count as one set.
| Exercise Name | ||
|---|---|---|
| Oberschenkelvorderseite (R) | 1 | 2x 1 Minute |
| Oberschenkelvorderseite (L) | 1 | 2x 1 Minute |
| Hüfte ARO (R) | 1 | 2x 1 Minute |
| Hüfte ARO (L) | 1 | 2x 1 Minute |
| Oberschenkelrückseite/Innenseite (R) | 1 | 2x 1 Minute |
| Oberschenkelrückseite/Innenseite (L) | 1 | 2x 1 Minute |
| Gesäß/Oberschenkelaußenseite (R) | 1 | 2x 1 Minute |
| Gesäß/Oberschenkelaußenseite (L) | 1 | 2x 1 Minute |
– Sets | – Repetitions
Note: For paired exercises, complete both parts to count as one set.
| Exercise Name | ||
|---|---|---|
| Pull Up Basic | 1 | Max |
| SL Arm Pull (L) | 1 | 10 |
| SL Arm Pull (R) | 1 | 10 |
– Sets | – Repetitions
Note: For paired exercises, complete both parts to count as one set.
| Exercise Name | ||
|---|---|---|
| Bankdrücken | 1 | 10 |
| Schrägbankdrücken | 1 | 12 |
– Sets | – Repetitions
Note: For paired exercises, complete both parts to count as one set.