Equipment: Ohne

Warmup
Handgelenke kreisen
Fußgelenke kreisen
Arme kreisen
Beine schwingen
Hip Mobility
Lunges Rotating

Bear Crawl
Wattwurm
Crab Walk
Scorpion
Skorpion Reverse
Spider-Man

Workout
2x
Lateral duck walk
Squat Side Kicks
Split squats

Rudern

2x
Hip Circles
Lateral Knee Drives
Hip Circles
Lateral Knee Drives
Squat Hold

Die Rolle

Cooldown
Hip Lift March
Hip Twisters
Stretching

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