Day 2
Exercise 1: Ankle Joint (R)
1x 10 repetitions Ankle Joint (R)
Description: This exercise is about mobilizing your ankle. In the starting position, get into a half-knee position, place your left knee on the floor and lunge forward with your right leg. Both hands are around your ankle. Now, with your back straight, move slightly forward and back again to feel tension in your ankle.
Keypoints:
1. Pay attention to your straight back
2. Perform the exercise in a rhythmic movement
Exercise 2: Ankle Joint (L)
1x 10 repetitions Ankle Joint (L)
Description: This exercise is about mobilizing your ankle. In the starting position, get into a half-knee position, place your right knee on the floor and lunge forward with your left leg. Both hands are around your ankle. Now, with your back straight, move slightly forward and back again to feel tension in your ankle.
Keypoints:
1. Pay attention to your straight back
2. Perform the exercise in a rhythmic movement
Exercise 3: Thoracic Spine Rotation (R)
1x 10 repetitions Thoracic Spine Rotation (R)
Description: The exercise is about mobilizing your thoracic spine and increasing flexibility in the trunk and groin muscles. In the starting position, get into a half-kneeling position. Stretch your right leg to the side, push your upper body forward and shift your weight to your left hand. Now bring your right arm as far as possible to the side behind your left arm, and then open your upper body to the right side.
Keypoints:
1. Rotation comes from the thoracic spine
2. Your abdomen is tight
Exercise 4: Thoracic Spine Rotation (L)
1x 10 repetitions Thoracic Spine Rotation (L)
Description: The exercise is about mobilizing your thoracic spine and increasing flexibility in the trunk and groin muscles. In the starting position, get into a half-kneeling position. Stretch your left leg to the side, push your upper body forward and shift your weight to your right hand. Now bring your left arm as far as possible to the side behind your right arm, and then open your upper body to the left side.
Keypoints:
1. Rotation comes from the thoracic spine
2. Your abdomen is tight
Exercise 5: Hip Flexor Rotation (R)
1x 10 repetitions Hip Flexor Rotation (R)
Description: The exercise is about mobilizing your hips. In the starting position, lunge into a half-knee position. Your left hand is on your right knee. Your right leg is bent and your back knee and calf are on the floor. Now turn your upper body up over your right shoulder and take your right arm into the movement.
Keypoints:
1. Pay attention to your straight back
2. Pay attention to rhythmic breathing
3. Angle between calf and thigh approx. 90 degrees
Exercise 6: Hip Flexor Rotation (L)
1x 10 repetitions Hip Flexor Rotation (L)
Description: The exercise is about mobilizing your hips. In the starting position, lunge into a half-knee position. Your right hand is on your left knee. Your left leg is bent and your back knee and calf are on the floor. Now turn your upper body up over your left shoulder and take your left arm into the movement.
Keypoints:
1. Pay attention to your straight back
2. Pay attention to rhythmic breathing
3. Angle between calf and thigh approx. 90 degrees
Exercise 7: Spine Stretching - Blackroll
1x 10 repetitions Spine Stretching – Blackroll
Description: The exercise is about stretching and mobilizing your thoracic spine. In the starting position, get into a half-knee position. Place the fascia roll/blackroll in front of you, your upper body forward and support yourself with your arms on the fascia roll/blackroll. Now move slightly back and forth.
Keypoints:
1. Pay attention to your straight back
2. Pay attention to rhythmic breathing
Exercise 8: Handwalks
1x 5 repetitions Handwalks
Description: This exercise is about improving your mobility, your hamstrings, and your stability of the shoulders and in the hips. From the trunk, bend forward with the hands palms on the floor. Then the feet follow the hands with legs straight.
Keypoints:
1. Special attention should be paid not to use the knee hips or the muscles of the back of the thighs
2. The stomach is tightened
3. The movement should be completed with small tipped steps
Exercise 1: Toe Tilt (R)
2x 30 seconds Toe Tilt (R)
Description: The exercise is about mobilizing your toes. You are in the starting position in a hip-width stance. Now put your right leg slightly back, bend your toes under your foot and back again.
Keypoints:
1. Heel and ankle remain stable
Exercise 2: Toe Tilt (L)
2x 30 seconds Toe Tilt (L)
Description: The exercise is about mobilizing your toes. You are in the starting position in a hip-width stance. Now put your left leg slightly back, bend your toes under your foot and back again.
Keypoints:
1. Heel and ankle remain stable
Exercise 3: Nordic Reverse
2x 30 seconds Nordic Reverse
Description: This exercise is about stretching the front of your thighs. In the starting position, you go into a half-knee position. Cross your arms in front of your body. Now lower your upper body and thighs slightly backwards in a straight line, and then come back up.
Keypoints:
1. Pay attention to your straight back
2. Perform the exercise in a rhythmic movement
Exercise 4: Dynamic Hip Mobilization
2x 30 seconds Dynamic Hip Mobilization
Description: The exercise is about mobilizing your hips. You are in the starting position in the sitting position. Your legs are bent away from your body. Now move both your knees in the same direction to the floor, take your whole body with you and stretch up. Now return slightly to the start position and repeat the same on the other side without putting your hands down.
Keypoints:
1. Pay attention to your straight back
2. Stay in a rhythmic movement
Exercise 5: Standing Balance (R)
2x 30 seconds Standing Balance (R)
Description: This exercise is about stretching the back of your thighs. You are in the starting position in a hip-width stance. Slightly pull your right knee, bend your upper body forward and stretch your right leg backward until your head, upper body, and leg are in a horizontal line. Straighten your upper body again and come back to the starting position.
Keypoints:
1. Pay attention to your straight back
2. The standing leg remains in a slightly bent position
3. Hip remains parallel to the floor
Exercise 6: Standing Balance (L)
2x 30 seconds Standing Balance (L)
Description: This exercise is about stretching the back of your thighs. You are in the starting position in a hip-width stance. Slightly pull your left knee, bend your upper body forward and stretch your left leg backward until your head, upper body, and leg are in a horizontal line. Straighten your upper body again and come back to the starting position.
Keypoints:
1. Pay attention to your straight back
2. The standing leg remains in a slightly bent position
3. Hip remains parallel to the floor
Exercise 1: Thigh Front (R)
2x 1 Minute Thigh Front (R)
Description: This exercise is about stretching the front of your hamstrings. In the starting position, you go into the abdominal position. Your head is relaxed on the floor and your abdomen and buttocks are tense. Both legs are extended at the beginning. Now bend your right knee until you get hold of your foot. Now hold the pull on the front thigh for the specified period/repeat.
Keypoints:
1. Abdomen and buttocks are tense
Exercise 2: Thigh Front (L)
2x 1 Minute Thigh Front (L)
Description: This exercise is about stretching the front of your hamstrings. In the starting position, you go into the abdominal position. Your head is relaxed on the floor and your abdomen and buttocks are tense. Both legs are extended at the beginning. Now bend your left knee until you get hold of your foot. Now hold the pull on the front thigh for the specified period/repeat.
Keypoints:
1. Abdomen and buttocks are tense
Exercise 3: Hip External Rotation (R)
2x 1 Minute Hip External Rotation (R)
Description: The exercise is about mobilizing your hips. You go into the start position in the supine position. Raise your legs to a 90-degree angle and place your left ankle on your right knee. Now grasp the back of your right thigh with both hands and pull it slightly towards you until you feel a rotation.
Keypoints:
1. Put head down on the floor
2. Pull until you feel a stretch
Exercise 4: Hip External Rotation (L)
2x 1 Minute Hip External Rotation (L)
Description: The exercise is about mobilizing your hips. You go into the start position in the supine position. Raise your legs to a 90-degree angle and place your right ankle on your left knee. Now grasp the back of your left thigh with both hands and pull it slightly towards you until you feel a rotation.
Keypoints:
1. Put head down on the floor
2. Pull until you feel a stretch
Exercise 5: Thigh Back/Inside (R)
2x 1 Minute Thigh Back/Inside (R)
Description: The exercise is about stretching the back of your thigh. In the starting position, you go into a half-knee position. Your right leg is bent in front of you and your left leg is behind you. Now stretch your right leg forward, place your hands on your thigh and slightly bend your upper body back and forth.
Keypoints:
1. Pay attention to your straight back
2. Leg remains extended
Exercise 6: Thigh Back/Inside (L)
2x 1 Minute Thigh Back/Inside (L)
Description: The exercise is about stretching the back of your thigh. In the starting position, you go into a half-knee position. Your left leg is bent in front of you and your right leg is behind you. Now stretch your left leg forward, place your hands on your thigh and slightly bend your upper body back and forth.
Keypoints:
1. Pay attention to your straight back
2. Leg remains extended
Exercise 7: Stretching Buttocks/Outside of Thigh (R)
2x 1 Minute Stretching Buttocks/Outside of Thigh (R)
Description: The exercise is about stretching and mobilizing your thoracic spine and stretching your lateral thigh. You are in the starting position in the sitting position. Your right leg is stretched backward and your left leg is bent under your chest. At the same time, stretch out your arms.
Keypoints:
1. Pay attention to your straight back
2. Pay attention to rhythmic breathing
Exercise 8: Stretching Buttocks/Outside of Thigh (L)
2x 1 Minute Stretching Buttocks/Outside of Thigh (L)
Description: The exercise is about stretching and mobilizing your thoracic spine and stretching your lateral thigh. You are in the starting position in the sitting position. Your left leg is stretched backward and your right leg is bent under your chest. At the same time, stretch out your arms.
Keypoints:
1. Pay attention to your straight back
2. Pay attention to rhythmic breathing
Exercise 1: Pull Up Basic
Max repetitions Pull Up Basic
Description: The exercise is about strengthening your upper back, upper arms, and shoulder. Grab the pull-up bar and hang with your arms and legs stretched. Now pull yourself up and lower yourself in a controlled way.
Exercise 2: SL Arm Pull (L)
8x SL Arm Pull (L)
Description: The exercise is about strengthening your back muscles. Kneel on the bench with your right knee and at the same time support yourself on the bench with your right arm. Your left leg is on the floor. Your back is in a straight position. Now grab the dumbbell and pull it up.
Keypoints:
1. Back remains straight
Exercise 3: SL Arm Pull (R)
8x SL Arm Pull (R)
Description: The exercise is about strengthening your back muscles. Kneel on the bench with your left knee and at the same time support yourself on the bench with your left arm. Your right leg is on the floor. Your back is in a straight position. Now grab the dumbbell and pull it up.
Keypoints:
1. Back remains straight
Exercise 1: Bench Press
8x Bench Press
Description: The exercise is about strengthening your chest muscles and triceps. Lie on your back and position your upper body so that the barbell is exactly at eye level. Grasp the barbell slightly wider than shoulder width, position it above your chest and slowly lower the barbell. Then press the barbell back up.
Keypoints:
1. Feet placed on the floor
2. Slightly tense back
3. Pull shoulder blades back
Exercise 2: Incline Bench Press
8x Incline Bench Press
Description: The exercise is about strengthening your upper chest muscles and triceps. Set the backrest steeper and lie on your back and position your upper body so that the barbell is exactly at eye level. Grasp the barbell slightly wider than shoulder width, position it above your chest and slowly lower the barbell. Then press the barbell back up.
Keypoints:
1. Feet placed on the floor
2. Slightly tense back
3. Pull shoulder blades back