Equipment: Seil

Warmup
Handgelenke kreisen
Sprunggelenk mobilisieren
Arme kreisen
Beine schwingen
Hip Mobility
Lunges Rotating

Giraffe
Wattwurm
Frosch
Spider Man

Workout
Bauch-Überkopf-Rücken
Knoten Level 1
Knoten Level 2
Bogen
Genicksäge
Roboter / Schultern rotieren
Seiltänzer
Overhead Squats

30 sec Exercise / 10 sec Rest
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
Stretching

You may also like