Playlist
1) Schulter locker. Arme kreisen von vorne nach hinten und von hinten nach vorne. 2) Im Stand von links nach rechts drehen und einen Arm einklappen und den anderen öffnen. 3) Enger Stand und Knie in beide Richtungen kreisen. 4) Stand auf einem Bein und das andere Bein kreisen – danach Seite wechseln. 5) Kinn an die Brust und den Kopf von links nach rechts bewegen. Das Kinn bleibt immer angelegt während der Bewegung.
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
1) Einatmen und die Arme samt Blick nach oben richten. 2) Ausatmen und mit gestreckten Beinen nach unten gehen. 3) Dann nach vor arbeiten bis wir in der Kobra Position sind. Arme sind gestreckt und wir bilden ein Hohlkreuz. (Beine können ruhig abgelgt werden) |
4) In der Kobra Position nach links und danach nach rechts drehen. 5) Wir schieben uns zurück in die Downward Facing Dog Position (Rumpf soll zwischen die Arme geführt werden und die Beine sind gestreckt) und treten mit unseren Füßen hoch und runter. |
6) Rechtes Bein heben und über die Hüfte nach links aufdrehen 7) Rechtes Bein nach vorne neben die rechte Hand stellen (mit dem linken Arm am Boden abstützen). 8) Mit der rechten Hand und dem Rumpf eine Bewegung nach rechts oben einleiten. |
| (Der untere Rücken leitet den Befehl ein) 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
9) Dann wieder zurück schieben in die Downward Facing Dog Position-wieder treten. 10) Linkes Bein heben und über die Hüfte nach rechts aufdrehen 11) Linkes Bein nach vorne neben die linke Hand stellen (mit dem rechten Arm am Boden abstützen). |
| 12) Mit der linken Hand und dem Rumpf eine Bewegung nach links oben einleiten. (Der untere Rücken leitet den Befehl ein). 3 mal hoch und runter. Beim hochgehen ausatmen und beim runter gehen einatmen. (Durch die Nase atmen) |
| 13) Dann wieder zurück schieben in die Downward Facing Dog Position- wieder treten. |
14) Jetzt vorschieben in die Kobra Position. Mit dem Kopf Richtung Matte senken und vorgehen bis wir im Hohlkreuz sind. 15) Jetzt Plank Position einnehmen und mit möglichst getreckten Körper/ Beinen aufstehen. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Gerader Stand. Die Langhantel liegt vorne in deinen Händen auf Höhe der Schultern. Schultern bleiben immer auf Spannung. Beuge dich minimal züruck(Hip Drive) und dann wieder vor. Beim Vorgehen drückst du gleichzeitig die Langhantel über deinen Kopf Weg. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Gerader Stand. Die Langhantel liegt vorne in deinen Händen auf Höhe der Schultern. Schultern bleiben immer auf Spannung. Beuge dich minimal züruck(Hip Drive) und dann wieder vor. Beim Vorgehen drückst du gleichzeitig die Langhantel über deinen Kopf Weg. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Gerader Stand. Die Langhantel liegt vorne in deinen Händen auf Höhe der Schultern. Schultern bleiben immer auf Spannung. Beuge dich minimal züruck(Hip Drive) und dann wieder vor. Beim Vorgehen drückst du gleichzeitig die Langhantel über deinen Kopf Weg. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Lege dich unter die Dip Stangen und greife nach der Dip Stange von der unteren Seite. Ziehe dich mit gestrecken Körper unter Spannung hoch. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Lege dich unter die Dip Stangen und greife nach der Dip Stange von der unteren Seite. Ziehe dich mit gestrecken Körper unter Spannung hoch. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Lege dich unter die Dip Stangen und greife nach der Dip Stange von der unteren Seite. Ziehe dich mit gestrecken Körper unter Spannung hoch. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Mach eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Stütze dich auf den Dip Stangen ab. Senke dich hinunter und beuge in der Abwärtsbewgung deinen Oberkörper leicht nach vorne. Ellbögen nach hinter bewegen. Körperspannung halten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Stütze dich auf den Dip Stangen ab. Senke dich hinunter und beuge in der Abwärtsbewgung deinen Oberkörper leicht nach vorne. Ellbögen nach hinter bewegen. Körperspannung halten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Stütze dich auf den Dip Stangen ab. Senke dich hinunter und beuge in der Abwärtsbewgung deinen Oberkörper leicht nach vorne. Ellbögen nach hinter bewegen. Körperspannung halten. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe zur Stange vor. Mit gestreckten Beinen beugst du dich vor und nimmst die Stange. Danach schiebst du die Beine vor bis die Schienbeine die Stange berührt. Gerader Rücken!! (Dein Rücken darf nicht eingerundet sein. Brust vorne heben.) Ellbögen und Knie haben Kontakt.
|
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe zur Stange vor. Mit gestreckten Beinen beugst du dich vor und nimmst die Stange. Danach schiebst du die Beine vor bis die Schienbeine die Stange berührt. Gerader Rücken!! (Dein Rücken darf nicht eingerundet sein. Brust vorne heben.) Ellbögen und Knie haben Kontakt.
|
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe zur Stange vor. Mit gestreckten Beinen beugst du dich vor und nimmst die Stange. Danach schiebst du die Beine vor bis die Schienbeine die Stange berührt. Gerader Rücken!! (Dein Rücken darf nicht eingerundet sein. Brust vorne heben.) Ellbögen und Knie haben Kontakt.
|
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Gehe zur Stange vor. Mit gestreckten Beinen beugst du dich vor und nimmst die Stange. Danach schiebst du die Beine vor bis die Schienbeine die Stange berührt. Gerader Rücken!! (Dein Rücken darf nicht eingerundet sein. Brust vorne heben.) Ellbögen und Knie haben Kontakt.
|
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Beuge dich vor, bis dein Rumpf parallel zum Boden ist. Deine Knie sind leicht abgwinkelt. Gerader Rücken (Dein Rücken darf nicht gebeugt sein). Ziehe das Gewicht effektiv und aggressiv zur Körpermitte (Die Stange muss hier deinen Körper berühren) Führe sie wieder schnell zum Boden. Danach wiederholen. Die Übung startet immer vom Boden. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Beuge dich vor, bis dein Rumpf parallel zum Boden ist. Deine Knie sind leicht abgwinkelt. Gerader Rücken (Dein Rücken darf nicht gebeugt sein). Ziehe das Gewicht effektiv und aggressiv zur Körpermitte (Die Stange muss hier deinen Körper berühren) Führe sie wieder schnell zum Boden. Danach wiederholen. Die Übung startet immer vom Boden. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Beuge dich vor, bis dein Rumpf parallel zum Boden ist. Deine Knie sind leicht abgwinkelt. Gerader Rücken (Dein Rücken darf nicht gebeugt sein). Ziehe das Gewicht effektiv und aggressiv zur Körpermitte (Die Stange muss hier deinen Körper berühren) Führe sie wieder schnell zum Boden. Danach wiederholen. Die Übung startet immer vom Boden. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Beuge dich vor, bis dein Rumpf parallel zum Boden ist. Deine Knie sind leicht abgwinkelt. Gerader Rücken (Dein Rücken darf nicht gebeugt sein). Ziehe das Gewicht effektiv und aggressiv zur Körpermitte (Die Stange muss hier deinen Körper berühren) Führe sie wieder schnell zum Boden. Danach wiederholen. Die Übung startet immer vom Boden. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtg ist die Körperspannung. Als Anfänger die Übung auf den Knien durchführen. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Die Ellenbögen gehen immer nach hinten raus. Niemals seitlich. Wichtg ist die Körperspannung. Als Anfänger die Übung auf den Knien durchführen. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Rückenlage und spanne dein Körperzentrum an. Führe die Hanteln mit dir mit. Halte die Hanteln seitlich. Drücke die Hanteln gerade nach oben und führe sie danach wieder zur Ausgangslage zurück. Bleib auf Spannung und setze nicht ab. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Rückenlage und spanne dein Körperzentrum an. Führe die Hanteln mit dir mit. Halte die Hanteln seitlich. Drücke die Hanteln gerade nach oben und führe sie danach wieder zur Ausgangslage zurück. Bleib auf Spannung und setze nicht ab. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Rückenlage und spanne dein Körperzentrum an. Führe die Hanteln mit dir mit. Halte die Hanteln seitlich. Drücke die Hanteln gerade nach oben und führe sie danach wieder zur Ausgangslage zurück. Bleib auf Spannung und setze nicht ab. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Schnapp dir eine Kurzhantel mit beiden Händen. Nimm sie links und rechts und halte sie stabil. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hantel anhebst und wieder absenkst. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Schnapp dir eine Kurzhantel mit beiden Händen. Nimm sie links und rechts und halte sie stabil. Ellbögen leicht vorne lassen. Arme bleiben immer auf Spannung. Führe den Curl aus in dem du die Hantel anhebst und wieder absenkst. |
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
Machen Sie eine Pause
Week 05 – 08: Full Equipment / Split Program
A) Preparation: Brain
Mental Strength
B) Warm Up
B1) Shoulder, Knee, Hips, Neck, Arm, – Mobility
B2) Train & brain Yoga Flow
C) Workout: Train
Day 1
C1) Upper Body
BB Press 3 x 12 reps. (30 – 40 sec. rest.)
OBW Bar Row 3 x 10 reps. (30 – 40 sec. rest.)
OBW Bar Dips 3 x 12 reps. (30 – 40 sec. rest.)
BB Deadlift. 4 x 5 reps. (30 – 40 sec. rest.)
BB Power Row 4 x 5 reps. (30 – 40 sec. rest.)
Push Ups Resistance Band 2 x 12 reps. (30 – 40 sec. rest.)
DB Bench Press 3 x 13 reps. (30 – 40 sec. rest.)
DB Biceps Curls Double 2 x 12 reps. (30 – 40 sec. rest.)
C2) Finisher
16 V-Ups / 18 Down Ups / 12 Burpees. 3 rounds (No rest between.)
Cool Down: Stretching and Breathing Technique
Support:
This is an Upper Body and Leg Split Trainings Program: You change between Day 1 and Day 2.
Four training days in the week would be perfect. If you want more – Do it and attack.
Example: Day 1 train “C1) Upper Body” and “C2) Finisher”/ Day 2 rest / Day 3 train “C3) Legs” and “C4) Finisher”
Starting each training day with A) and B) and then finish the workout C).
You can mix the order of the exercises in each “C) Workout: Train” chapter like the following example: At Day 1 you can mix the exercises in “C1) Upper Body” and at Day 2 you can mix the exercises in “C2) Legs”. The important thing is, that you have to finish Day 1 and on the next training day you have to finish Day 2.
“Attack your own weakness”
| Sitzende Position einnehmen. Die Arme seitlich wegstrecken wie ein V. Rumpf bleibt möglichst aufrecht und die Beine bewegen sich nach vor und zurück. |
| Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
| Springe/Gehe in die Plank Position und springe danach wieder vor. Körperspannung halten. Aufrichten. Hier keinen Strecksprung absolvieren. |
| Sitzende Position einnehmen. Die Arme seitlich wegstrecken wie ein V. Rumpf bleibt möglichst aufrecht und die Beine bewegen sich nach vor und zurück. |
| Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
| Springe/Gehe in die Plank Position und springe danach wieder vor. Körperspannung halten. Aufrichten. Hier keinen Strecksprung absolvieren. |
| Sitzende Position einnehmen. Die Arme seitlich wegstrecken wie ein V. Rumpf bleibt möglichst aufrecht und die Beine bewegen sich nach vor und zurück. |
| Mach einen Air Squat und springe/gehe in die Liegestütz Position. Lege dich mit der Brust und dem Bauch ganz kurz auf den Boden. Springe danach wieder vor und lande auf den kompletten Füßen. Absolviere einen kleinen Strecksprung |
| Springe/Gehe in die Plank Position und springe danach wieder vor. Körperspannung halten. Aufrichten. Hier keinen Strecksprung absolvieren. |