Performed strength exercises in this workout.
|
Mobility - Thoracic extension on bench
·
|
 8 reps |
| |  |
|
Scapular angels - Resistance band
· Schultern
|
6 reps |
| | |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
Serratus press - Dumbbell
· Schultern
|
8 x 9.0 kg |
| | |
|
Serratus press - Dumbbell
· Schultern
|
8 x 9.0 kg |
| | |
|
Scapular pullup + half PU, box assisted
· Schultern
|
5 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
8 reps |
| | |
|
Scapular angels - Resistance band
· Schultern
|
6 reps |
| | |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
Clamshell in sideplank
· Beine
|
10 reps |
| | |
|
Serratus press - Dumbbell
· Schultern
|
8 x 8.0 kg |
| | |
|
Serratus press - Dumbbell
· Schultern
|
8 x 9.0 kg |
| | |
|
Scapular pullup + half PU, box assisted
· Schultern
|
5 reps |
| | |
|
Chin up with feet on box - supinated grip
· Bizeps
|
3 reps |
| | |
|
Landmine row, single arm, from side - Barbell
· Rücken
|
8 x 10.0 kg |
|  | |
|
Landmine row, single arm, from side - Barbell
· Rücken
|
8 x 10.0 kg |
| | |
|
Chin up with feet on box - supinated grip
· Bizeps
|
3 reps |
| | |
|
Landmine row, single arm, from side - Barbell
· Rücken
|
8 x 10.0 kg |
| | |
|
Landmine row, single arm, from side - Barbell
· Rücken
|
8 x 10.0 kg |
| | |
|
Chin up with feet on box - supinated grip
· Bizeps
|
3 reps |
| | |
|
Landmine row, single arm, from side - Barbell
· Rücken
|
8 x 12.5 kg |
| | |
|
Landmine row, single arm, from side - Barbell
· Rücken
|
8 x 12.5 kg |
| | |
|
Bench press, single arm - Dumbbell
· Brustkorb
|
8 x 12.5 kg |
| | |
|
Bench press, single arm - Dumbbell
· Brustkorb
|
8 x 12.5 kg |
| | |
|
Dips in rings, banded
· Brustkorb, Triizeps
|
4 reps |
| | |
|
Reversed plank on elbows
· Rücken
|
30 reps |
| | |
|
Bench press, single arm - Dumbbell
· Brustkorb
|
8 x 15.0 kg |
| | |
|
Bench press, single arm - Dumbbell
· Brustkorb
|
8 x 15.0 kg |
| | |
|
Dips in rings, banded
· Brustkorb, Triizeps
|
4 reps |
| | |
|
Reversed plank on elbows
· Rücken
|
30 reps |
| | |
|
Bench press, single arm - Dumbbell
· Brustkorb
|
8 x 15.0 kg |
| | |
|
Bench press, single arm - Dumbbell
· Brustkorb
|
8 x 15.0 kg |
| | |
|
Dips in rings, banded
· Brustkorb, Triizeps
|
4 reps |
| | |
|
Reversed plank on elbows
· Rücken
|
30 reps |
| | |
|
Lat pullover - Dumbbell
· Rücken
|
10 x 12.5 kg |
| | |
|
Hollow rock
· Bauchmuskeln
|
5 reps |
| | |
|
Hollow hold
· Bauchmuskeln
|
 15 seconds |
| | |
|
Lat pullover - Dumbbell
· Rücken
|
10 x 15.0 kg |
| | |
|
Hollow rock
· Bauchmuskeln
|
5 reps |
| | |
|
Hollow hold
· Bauchmuskeln
|
15 seconds |
| | |
|
Lat pullover - Dumbbell
· Rücken
|
10 x 15.0 kg |
| | |
|
Hollow rock
· Bauchmuskeln
|
5 reps |
| | |
|
Hollow hold
· Bauchmuskeln
|
15 seconds |
| | |
