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Trainingsplan: Zweite Testbed-Einheiten, Title

Trainingsplan: Zweite Testbed-Einheiten, Title

Das hier ist wieder eine Beschreibung

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Zweite Testbed-Einheiten, Title

Warm-Up

Side support, stretch lower leg forwards and backwards

10x right side, 10x left side – 1min pause – 3x

Detail-Anleitung

Standing backwards with outstretched arms pull theraband above head

3x 15 – 1min pause

Detail-Anleitung

Hauptteil

Rotate one arm backwards, eyes closed

20x right side, 20x left side – 1min pause – 3x

Detail-Anleitung

Lying on stomach, lift and lower bent arms

3x 15 – 1min pause

Detail-Anleitung

In lying position, lift pelvis, spread both legs in the perpendicular

3x 15 – 1min pause

Detail-Anleitung

Lying on stomach, upper body turning from side to side with arms at an angle

3x 20 – 1min pause

Detail-Anleitung

Bench position, both legs alternating lifted sideways

2x 45sec – 15sec pause

Detail-Anleitung

Main Part

Cool Down

In kneeling position on exercise ball, stretch body upwards and downwards

3x 20 – 1min pause

Detail-Anleitung

Cool Down