MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

21. Februar 2021

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Warm-up
Warm-up
5 rds
– 10 Superman Lat Pulldowns
– 10 Broomstick OHS
– 15-30 sec Wall Sit directly into
– 10 Wall Sit Heel Raises
– 20 High-Knees e/s

Mobility
3 rds
– 20 sec Cobra
– 20 sec Child’s Pose
– 20 sec Hurdler’s Hamstring Stretch e/s

Strength
Posterior Chain Circuit
5 rds
– 10 Unbroken Water Bottle Superman Lat Pulldowns Tempo 4444
– 10 Weighted Single-Leg Glute Bridges e/s with a 10/15kg Backpack
– 10 Nordic Curls (Scale: 4 sec Nordic Hamstring Holds)
– 90 sec Rest

Workout
Metcon (Time)
3 rds
– 20 Sumo Squats
– 20 alt. Forward Lunges i/t
– 20 alt. Jumping Lunges i/t
– 10 Squat Jumps

Extra Mobility Routine

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