101 EXERCISES

Adduction

#1 Equipment & Resistance: Adductor lever '4-6' 30kg - 55kg Weight plate 2.5kg - 10kg

Start: sit leaning forward, back stretched, target at eye level, legs not spread over 140 degrees (higher load on the hip joint)

Execution: Slow and controlled abduction, the entire body remains motionless, only the legs remain in motion

Adduction 'hover'

#2 Equipment & Resistance: Adductor lever '4-6' 20kg - 35 Weight plate 2.5kg - 10kg

Start: From a squat, back is stretched, target at eye level, Legs do not spread more than 140 degrees (higher load on the hip joint)

Execution: Slow and controlled adduction, the entire body remains motionless, only the legs remain in motion

Abduction

#3 Equipment & Resistance: Abductor lever '1' 30kg - 55kg Weight plate 2.5kg - 10kg

Start: sit leaning forward, back is stretched, target at eye level, legs not spread over 140 degrees (higher load on the hip joint)

Execution: Slow and controlled abduction, the entire body remains motionless, only the legs remain in motion

Abduction 'hover'

#4 Equipment & Resistance: Abductor lever '1' 25kg - 45kg Weight plate 2,5kg - 10kg

Start: Sit leaning forward, back is stretched, target at eye level, legs not spread over 140 degrees (higher load on the hip joint)

Execution: Slow and controlled abduction, the entire body remains motionless, only the legs remain in motion

Wide Lat Pulldown

#5 Equipment & esistance: Lat pulldown 20kg - 45kg

Start: Lean back slightly, wide overhand grip, sit with chest facing the ceiling

Execution: Slowly and controlled into the lat pulldown, entire body remains still, bar remains above the chest line, elbows remain at the side of the body

Tight Lat Pulldown ‘uni.’

#6 Equipment & Resistance: Lat pulldown 10kg - 25kg

Start: Lean back slightly, chest towards the ceiling, side grip

Execution: Slowly and controlled into the lat pulldown, the entire body remains still, the grip is in front of the shoulder, elbows remain at the side of the body

Tight Rowing

#7 Equipment & Resistance: Rowing 'functional' 2X5kg - 2X15kg

Start: Sit upright, arms stretched at navel height

Execution: Slowly and controlled into the tight rowing stroke, he entire body remains still, only the arms remain in motion, elbow joint ends at 90 degrees

Hyper Extension

#8 Equipment & Resistance: Rowing 'functional' 2X5kg - 2X15kg

Start: Lean forward slightly, arms stretched at navel height

Execution: Slow and controlled back extension, legs and arms remain still, only move the upper body, complete tension in the torso

Tight Rowing 'stand'

#9 Equipment & Resistance: Rowing 'functional' 2X5kg - 2X10kg

Start: From the squat position, arms stretched at belly button height

Execution: Slowly and controlled into the rowing stroke, the entire body remains still, only the arms remain in motion, elbow joint ends at 90 degrees

Reverse Fly ‘stand’

#10 Equipment & Resistance: Rowing 'functional' 2X2.5kg - 2X7.5kg

Start: From the squat position, arms stretched to chest line

Execution: Slowly and controlled into the opening, the entire body remains motionless, only the arms remain in motion

Wide Shoulder Press

#11 Equipment & Resistance: Shoulder press 'functional' 2X2.5kg - 2X10kg

Start: Sit upright, overhand grip at chin height, arms in W-shape

Execution: Slow and controlled shoulder press, entire body remains motionless, arms extended vertically

Squat

#12 Equipment & Resistance: Step Squat 'functional' 2X7.5kg - 2X20kg

Start: Stand shoulder-width apart, side grip on the thighs, arms extended

Execution: Slowly and controlled into the squat, center your body's center of gravity, knees stay before your feet

Core Rotation

#13 Equipment & resistance: Cable pulley 'functional' 5kg - 12.5kg

Start: Sumo stance, side grip on chest line, arms outstretched

Execution: Slow and controlled torso rotation, center your body's center of gravity, legs & pelvis remain fixed

Deadlift

#14 Equipment & Resistance: Cable pulley 'functional' 10kg - 30kg Rope position at the bottom

Start: Sumo stance, side grip on chest line, arms outstretched

Execution: Slowly and controlle into the deadlift, center your body's center of gravity, legs remain fixed during the movement

Front Raise

#15 Equipment & Resistance: Cable pulley 'functional' 2,5kg - 12,5kg Rope position at the bottom

Start: Very wide stance, shoulder-width underhand grip, arms extended diagonally

Execution: Lift slowly and controlled over your head, center your body's center of gravity, full body tension

Pullover

#16 Equipment & Resistance: Cable pulley 'functional' 5kg - 15kg Rope position at the top

Start: Stand shoulder-width apart, Shoulder-width upper grip, Arms extended at eye level

Execution: Pull slowly and controlled towards the pelvis, center your body's center of gravity, full body tension

Reverse Fly

#17 Equipment & Resistance: Cable pulley 'functional' 2X2,5kg - 2X10kg Rope position at the bottom

Start: Wide stance, hands together, side grip, arms stretched at pelvic height

Execution: Open slowly and controlled on the chest line, center your body's center of gravity, full body tension

Butterfly

#18 Equipment & Resistance: Cable pulley 'functional' 2X2,5kg - 2X10kg Rope position at the top

Start: Stand shoulder width apart, side grip, arms stretched on shoulder belt line

Execution: Close slowly and controlled to the chest line, center your body's center of gravity, full body tension

Butterfly

#19 Equipment & Resistance: Cable pulley 'functional' 2X2,5kg - 2X10kg Rope position on chest line

Start: Stand shoulder width apart, side grip, arms straight on chest line

Execution: Close Slowly and controlled to the chest line, center your body's center of gravity, full body tension

Split Squat

#20 Equipment & resistance: Barbell 20kg - 50kg

Start: hip-width lunge position, barbell securely attached to your back, arms in a W-shape, elbows pointing towards the floor

Execution: Controlled lunge movement, stabilize the upper body, center your body's center of gravity

Military Press

#21 Equipment & Resistance: Barbells, 10kg - 30kg

Start: Stand with your feet shoulder-width apart, barbell securely attached to your chest, arms in a W-shape, elbows pointing towards the floor

Execution: Press the barbell over your head, the entire body remains motionless, full body tension

Squat ‘sumo’

#22 Equipment & Resistance: Kettlebell, 6kg - 12kg

Start: Wide stance, kettlebell with the side grip to the chest, arms strongly flexed

Execution: Deep sumo squats, stretch your arms slightly, center your body's center of gravity

Kettlebell Swing

#23 Equipment & Resistance: Kettlebell, 4kg - 12kg

Start: shoulder-width squat, upper grip, kettlebell centered at calf height, arms extended

Execution: While straightening into the 'swing', transfer your strength from the legs & torso into the 'swing', center your body's center of gravity

Kettlebell Swing ‘one armed’

#24 Equipment & Resistance: Kettlebell, 2kg - 8kg

Start: shoulder-width squat, upper grip, kettlebell laterally at calf height

Execution: While straightening into the 'swing', transfer your strength from the legs & torso into the 'swing', center your body's center of gravity

Lunge + Shoulder Press

#25 Equipment & Resistance: Kettlebell, 4kg - 12kg

Start: Stand hip-width apart, side grip, kettlebell centered to chest, arms strongly flexed

Execution: Frontal lunge, simultaneous shoulder press, center your body's center of gravity

Squat + Front Lift

#26 Equipment & Resistance: Dumbbells, Pad, 2X1kg - 2X5kg

Start: Stand shoulder width apart on the pad, upper grip in front of the thighs, arms extended

Execution: Squat, simultaneously into the overhead front lift, center your body's center of gravity

Lunge + Arm Extension

#27 Equipment & Resistance: Kettlebell, Pads ‘2’, 4kg - 10kg

Start: Stand hip-width apart on the front pad, kettlebell with the side grip towards your chest, arms strongly flexed

Execution: Dorsal lunge, simultaneously at chest height into arm extension, back to starting position, change legs

Lunge 'dorsal' + Fly

#28 Equipment & Resistance: Dumbbells, Pad '2', 2X1kg - 2X5kg

Start: Close stance on the pad, side grip, arms stretched laterally at chest height

Execution: Dorsal lunge, simultaneously at chest height into the fly, back to starting position, change legs

Reverse Fly + Hyper Extension

#29 Equipment & Resistance: Bosu, Dumbbells, 2X2kg - 2X7kg

Start: Legs straight on the bosu, feet shoulder-width apart, upper body parallel, dumbbells in side grip on the chest line

Execution: Move upwards into the reverse fly, bring the upper body into a stable upright position

Reverse Fly + Forward Bent

#30 Equipment & Resistance: Bosu, Dumbbells, 2X2kg - 2X7kg

Start: Stand shoulder-width apart on the Bosu, side grip in front of the thighs, arms extended

Execution: Move downward into the reverse fly, bring the upper body into a stable parallel position

Abduction + Overhead Lateral Raise

#31 Equipment & Resistance: Bosu, Dumbbells, 2X1kg - 2X5kg

Start: Close one-legged stance on the Bosu, lateral grip on the thighs, arms extended

Execution: Lateral swing, swing dumbbells laterally over your head, shift your body's center of gravity to your supporting leg, free leg comes into abduction

Overhead Lateral Pull

#32 Equipment & Resistance: Pad, Loop, Loop strength: Light - Moderate

Start: Wide one-legged stance on the pad, arms stretched overhead, loop around your wrist, free leg on the lateral diagonal

Execution: Open the arms laterally to the maximum, The entire body remains still, Only the arms move against the resistance

Overhead Stretching

#33 Equipment & Resistance: Pad, Loop, Loop strength: Light - Moderate

Start: Wide one legged stance on the pad, arms stretched overhead, loop around your wrist, free leg on the lateral diagonal, flex your feet

Execution: Bring your arms to your back as far as possible, forming a sickle shape with your entire body towards your back

Lat Pulldown 'Loop'

#34 Equipment & Resistance: Pad, Loop, Loop strength: Light - Moderate

Start: Wide one legged stance on the pad, arms stretched overhead, loop around your wrist, free leg on the lateral diagonal

Execution: Maximum lat pulldown, only the arms with the resistance remain in motion

External Rotation

#35 Equipment & Resistance: Pad, Loop, Loop strength: Light - Moderate

Start: Wide one legged stance on the pad, arms stretched overhead, loop around your wrist, free leg on the lateral diagonal

Execution: Maximum bilateral external rotation, upper arms are fixed to the upper body, only the arms with the resistance remain in motion

Lateral Split Squat

#36 Equipment & Resistance: Kettlebell, 4kg - 10kg

Start: Wide lateral lunge position, arms extended, side grip, kettlebell lateral to thigh

Execution: Dynamically shift the weight to the lateral lunge, center the body's center of gravity, bend and stretch the legs significantly

Lateral Shift

#37 Equipment & Resistance: Kettlebell, Pad ‘2’, 2kg - 6kg

Start: Wide stance, feet each on a pad, arms remain stretched laterally on chest line

Execution: Maximum lateral displacement, the entire body remains under tension, legs remain extended

Core Rotation ‘one leg stand’

#38 Equipment & Resistance: Dumbbell, pad, 1kg - 5kg

Start: single leg stance, dumbbell in side grip with both hands, arms extended to chest line, free leg bent frontally at a right angle

Execution: Maximal core rotation from the standing leg side, rotate as far as possible towards the free leg, actively keep the core under tension

Dorsal Walk

Reverse Fly

#39 Equipment & Resistance: Dumbbells, pad, 2X1kg - 2X5kg

Start: Stand hip width apart, dumbbells with the side grip, arms stretched to chest line

Execution: Slowly open to chest line, center your body's center of gravity, everything fixed except the arms

Bent Over Reverse Fly

#40 Equipment & Resistance: Dumbbells, pad, 2X2kg - 2X8kg

Start: shoulder width forward bend on the pad, dumbbells with the side grip, arms stretched parallel to the front of the legs, dumbbells at shin height

Execution: Move laterally upward into the reverse fly, keep the upper body in a stable parallel

Core Rotation

#41 Equipment & Resistance: Dumbbells, pad, 2X2kg - 2X7kg

Start: Stand hip width apart, dumbbells with the side grip, arms stretched laterally on the chest line

Execution: Controlled torso rotation, fix legs, pelvis and arms, the movement comes exclusively from the torso

Lateral Raise ‘pulsing’

#42 Equipment & Resistance: Dumbbells, 2X2kg - 2X8kg

Start: Stand hip width apart, dumbbells with the side grip, arms extended laterally at shoulder height

Execution: Side raises between shoulder & chest height, pulsing dynamically in short intervals

Squat ‘Kettlebell Swing’

#43 Equipment & Resistance: Bosu, Kettlebell, 2kg - 6kg

Start: Stand shoulder width apart on the Bosu, side grip, kettlebell laterally at thigh height

Execution: Controlled during the squat into the 'swing', the body remains under tension except the arms, transfer your strength from the legs & core into the 'swing'

Lateral Flexion

#44 Equipment & Resistance: Bosu, Kettlebell, 2kg - 8kg

Start: Stand shoulder-width apart on the Bosu, side grip, kettlebell laterally at thigh height

Execution: Maximum lateral flexion, pull in the belly and hold tension, keep the bosu even

Kettlebell Swing ‘one leg stand’

#45 Equipment & Resistance: Kettlebell, 2kg - 6kg

Start: Hip wide lunge position, bent leg is on the bosu, back leg is slightly extended, upper grip, kettlebell arm hangs vertically to shoulder

Execution: Dynamically 'swing' onto the bosu, shift the body's center of gravity onto the bosu, form a diagonal with your body, kettlebell ends diagonally

80 Degree Rowing

#46 Equipment & Resistance: TRX, Body Tension

Start: Shoulder width slightly diagonal stance, side grip, arms stretched to chest line

Execution: Row into 80 degrees in a controlled manner, keep the entire body under tension, maximize the tension in the upper body at the end of the movement

80 Degree Rowing ‘one leg stand’

#47 Equipment & Resistance: TRX, Body Tension

Start: Slightly diagonal one legged stance, upper grip, free leg extended laterally on the diagonal, arms extended at shoulder height

Execution: Row into 80 degrees in a controlled manner, keep the entire body under tension, maximize the tension in the upper body at the end of the movement

Reverse Fly ‘one leg stand’

#48 Equipment & resistance: TRX, Body Tension

Start: Slightly diagonal one legged stance, upper grip, free leg extended laterally on the diagonal, arms extended at chest height

Execution: Controlled flying backwards, the entire body remains under tension, maximize the tension in the upper body at the end of the movement

80 Degree Rowing ‘horizontal’

#49 Equipment & Resistance: TRX, Body Tension

Start: Full extension from head to toe, arms are stretched, side grip, fix shoulder to torso, pull in stomach, arch chest

Execution: Row into 80 degrees in a controlled manner, keep the entire body under tension, maximize the tension in the upper body at the end of the movement

Shoulder Rotation ‘upwards’

#50 Equipment & Resistance: TRX, Body Tension

Start: shoulder width slightly diagonal stance, upper grip, arms stretched to chest line

Execution: From the 80 degree rowing movement into the shoulder rotation upwards, maximize the tension in the upper body at the end point of the movement

80 Degree Push Up

#51 Equipment & Resistance: TRX, Body Tension

Start: Stable plank, side grip, body diagonal to the floor, arms on shoulder line

Execution: Controlled 80 degree push up, the entire body remains under tension, maximize the tension in the upper body at the end of the movement

Reverse Crunche

#52 Equipment & Resistance: TRX, Body Tension

Start: Stable hip wide plank, feet in TRX, body parallel to the floor, arms broadly supported

Execution: Bring the knees to the shoulder in the reverse crunch, maximum abdominal curvature, fix the upper body well, maximize the tension in the upper body at the end of the movement

Hip Thrust

#54 Equipment & Resistance: TRX, Mat, Body Tension

Start: supine position, feet hip width apart in the TRX, legs at a 120 degree angle, pull in your stomach

Execution: Lift the pelvis to the maximum, the entire body remains under tension, fix the upper body well, maximize the tension in the upper body at the end of the movement

Hip Thrust ‘Abduction’

#53 Equipment & Resistance: TRX, Mat, Body Tension

Start: Supine position, feet close together in the TRX, legs stretched, pull in your stomach

Execution: Controlled maximum lift of the pelvis in bilateral abduction, the entire body remains under tension, maximize the tension in the upper body at the end point of the movement

Hip Thrust ‘Uni. Abduction’

#55 Equipment & Resistance: TRX, Mat, Body Tension

Start: supine position, foot in TRX, legs extended hip width apart, pull in stomach, free leg on the mat, arms extended in the air at shoulder belt level

Execution: Controlled maximum lift of the pelvis in unilateral abduction, the entire body remains under tension, maximize the tension in the upper body at the end point of the movement

One Arm Rowing + Standing Up

#56 Equipment & Resistance: TRX, Mat, Body Tension

Start: Slightly diagonal dorsal sitting position, legs shoulder width apart at a 90 degree angle, side grip, with one arm stretched diagonally to shoulder line, free arm stretched parallel to shoulder line

Execution: Controlled tight one armed rowing when standing up, thighs end parallel to the floor, the entire body remains under tension, maximize the tension in the upper body at the end of the movement

Plank + Abduction

#57 Equipment & Resistance: TRX, Mat, Body Tension

Start: Stable wide arm support, body parallel to the floor, feet close to the TRX, body parallel to the floor, arms on shoulder line

Execution: Controlled bilateral abduction, thighs end parallel to the floor, the entire upper body remains still and under tension, only the legs with the TRX are in motion

Pyramid + Abduction

#58 Equipment & Resistance: TRX, Mat, Body Tension

Start: Stable wide plank, body parallel to the floor, feet close to the TRX, body parallel to the floor, arms on shoulder line

Execution: Controlled bilateral abduction, simultaneously lift the pelvis into the pyramid shape, maximum body tension in the pyramid

Lateral Walk

#59 Equipment & Resistance: Dumbbell 1kg - 4kg Loop, Loop Strength: Moderate - Strong

Start: Stand shoulder width apart, side grip on shoulder belt line, free arm is stretched towards the floor, hold the lateral line

Execution: Take two lateral steps towards the dumbbell side, return to the starting position with two lateral steps, lift your legs clearly off the floor

#60 Equipment & Resistance: Dumbbell 1kg - 4kg Loop, Loop Strength: Moderate - Strong

Start: Stand hip-width apart, dumbbell arm is extended overhead in side grip, free arm is extended towards the floor, hold the dorsal line

Execution: Take two dorsal steps '1, step dumbbell side', return to the starting position with two frontal steps, lift your legs clearly off the floor

180 Degree Front Lift

#61 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Wide stance with your back to the band, grasp the band slightly diagonally dorsally with the side grip

Execution: Slow and controlled maximum front lift, full body tension, center your body's center of gravity, everything fixed except the arms

Pull Over ‘bent over’

#63 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Wide stance facing the band, upper body parallel, upper grip, both arms parallel, shoulder width apart and in extension of the upper body

Execution: Controlled shoulder pull to the back, the entire body is completely still and under maximum tension, only the arms and the band are in motion

Reverse Fly + Forward Bent

#62 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Wide stance with your back to the band, arms extended, side grip, diagonal dorsal grip at pelvic height

Execution: Move laterally upwards into the reverse fly, at the same time bringing the upper body into a stable parallel position

Pull Over ‘upright’

#64 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Wide stance facing the band, arms shoulder width apart, side grip, parallel frontal grip at chest height

Execution: Controlled shoulder pull to the back, the entire body is completely still and under maximum tension, only the arms and the band are in motion

Reverse Fly

#65 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Wide stance facing the band, arms shoulder width apart, side grip, parallel frontal grip at chest height

Execution: Maximum opening in the reverse fly, the entire body is completely still and under maximum tension, only the arms and the band are in motion

Pull Over + Diagonal Forward Bent

#66 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Wide stance facing the band, arms shoulder width apart, side grip, parallel frontal grip at chest height

Execution: From the forward bend, maximum shoulder pull to the back, the entire body is under maximum tension, keep your lower body still

Shoulder Rotation 'upwards'

#67 Equipment & resistance: Theraband, Band Strength: Moderate

Start: Wide stance facing the band, arms parallel to the floor forming a horizontal U, upper grip, arms forming a line with the shoulder

Execution: Move upwards into shoulder rotation, fix your shoulder, briefly release the tension in your upper body at the end of the movement

Core Rotation ‘diagonal’

#68 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Wide stance to the side of the band, narrow upper grip, arms stretched at shoulder height

Execution: Controlled oblique torso rotation to the outside of the hips, legs, pelvis and arms fixed, the movement comes exclusively from the torso

Core Rotation ‘one leg stand’

#69 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Close one legged stance at the side of the band, outer leg is 90 degrees in the air at the front, close upper grip, arms are stretched at chest height

Execution: Controlled oblique torso rotation to the outer leg, legs, pelvis and arms fixed, the movement comes exclusively from the torso

Lateral Flexion

#70 Equipment & Resistance: Theraband, Band Strength: Moderate

Start: Stance hip width apart to the side of the band, narrow upper grip, arms stretched above the head

Execution: Hold the grip above the head during the lateral flexion, the entire body remains under tension, fix the legs, pelvis and arms, move from the flank

Hip Thrust

#71 Equipment & Resistance: Pezziball, Body Tension

Start: Lie on your back, feet together, legs slightly bent on the Pezziball, pull in your stomach, the arms are parallel to the body

Execution: Raise the pelvis to the maximum in a controlled manner, keeping the entire body under tension, raise the arms 90 degrees towards the ceiling with the movement

Pyramid ‘plank’

#72 Equipment & Resistance: Pezziball, Body Tension

Start: Wide arm support on the Pezziball, feet together, fix the Pezziball, pelvis slightly sagging

Execution: Controlled pelvic lift, the entire body remains under tension

Leg Raise

#73 Equipment & Resistance: Pezziball, Body Tension

Start: Wide arm support on the Pezziball, feet together, fix the Pezziball, pelvis slightly sagging

Execution: Controlled pelvic lift, the entire body remains under tension

Squat ‘static’

#74 Equipment & Resistance: Mat, Body Tension, Partner Exercise

Start: Back to back shoulder width squat, upper body upright, arms stretched at shoulder height

Execution: Hold the position, legs are slightly over 90 degrees

Squat ‘static one leg stand’

#75 Equipment & Resistance:: Mat, Body Tension, Partner Exercise

Start: Back to back shoulder width squat, arms stretched at shoulder height, one leg offset to that of the partner

Execution: Hold the position, legs are slightly over 90 degrees

Split Squat + Plank ‘one leg’

#76 Equipment & Resistance: Mat, Body Tension, Partner Exercise

Start: One is in the lunge position, arms are in extension of the upper body, the other is in the diagonal position, Plank on the front thigh of the partner

Execution: Bend the outside leg and hold the position, leg is at a 90 degree angle

Reverse Fly

#77 Equipment & Resistance: Pad, Theraband, Band Strength: Moderate

Start: Stand hip-width apart on the pad, arms are stretched shoulder-width apart, the band is at chest height, upper grip,

Execution: Maximum opening in the flying backwards, the entire body remains under tension, maximize the tension in the upper body at the end of the movement

Butterfly

#78 Equipment & Resistance: Pad, Theraband, Band Strength: Moderate

Start: Stand on the pad hip width apart, dorsal upper grip, arms stretched out behind your back, the band slightly below your waist

Execution: Maximum closure in the fly, the entire body remains under tension, maximize the tension in the upper body at the end of the movement

Hip Flexor Stretching

Cross Country Skiing

#79 Equipment & Resistance: Pad, Theraband, Band Strength: Moderate

Start: Hip width diagonal forward bend on the pad, fix the strap in the middle of the foot, arms in the cross-country skiing position, maximum tension in the midsection

Execution: Fix the entire body and come into the cross-country skiing, movement dynamically with the arms

Reverse Fly

#80 Equipment & Resistance: Mat, Loop, Loop Strength: Light - Moderate

Start: Stand close to the mat, loop around your wrist, arms stretched shoulder width apart in front at shoulder height

Execution: Open the arms laterally as far as possible, the entire body remains motionless, only the arms with the resistance remain in motion

Abduction ‘stand’

#81 Equipment & Resistance: Mat, Loop, Loop Strength: Moderate - Strong

Start: Hip width single leg stance on the mat, loop around your ankle, arms laterally at belly button height, both legs stretched, foot is flexed

Execution: Maximum abduction, fix your standing leg and keep your whole body still, only move the free leg

Kickback

#82 Equipment & Resistance: Mat, Loop, Loop Strength: Moderate - Strong

Start: Hip width single leg stance on the mat, loop around your ankle, arms laterally at belly button height both legs stretched, foot is flexed

Execution: Extend your hips as far as possible, fix your supporting leg & keep your entire body still, only move the free leg

Hip Flexion

#83 Equipment & Resistance: Mat, Loop, Loop Strength: Moderate - Strong

Start: Supine position, loop on the ball of the foot, both legs stretched out hip-width apart, one leg resting on the floor, foot is flexed, the second leg is 10 cm above the ground

Execution: Controlled leg bend at the hips, keep the line of movement straight towards the chest

Abduction

#84 Equipment & Resistance: Mat, Loop, Loop Strength: Light - Moderate

Start: Supine position, loop around ankle, both legs stretched hip width apart, one leg resting on the floor, foot is flexed, second leg 10 cm apart

Execution: Come into abduction with the leg, keep the lateral line of movement outwards straight

Bilateral Abduction ‘Leg Raise’

#85 Equipment & Resistance: Mat, Loop, Loop Strength: Moderate - Strong

Start: Supine position, loop around ankle, both legs are hipwidth apart, flexed the feet both legs are perfectly diagonal to the floor

Execution: Move the legs into bilateral abduction, keeping the lateral line of movement straight outwards

Bilateral External Rotation

#86 Equipment & Resistance: Loop, Loop Strength: Moderate - Strong

Start: Supine position, loop below the knee, both legs bent at hip width, knees in the air at a 90 degree angle, flexed feet

Execution: Controlled bilateral external rotation, the movement comes exclusively from the hip joint, lower legs remain fixed

Puppy Pose + Sphinx Pose

#87 Equipment & Resistance: Mat, Stretching

Start: Start in the stretched puppy position, pelvis & knees are vertical, arms are diagonal

Execution: Arch your back to the maximum to stretch your spine, finally come into the second pose, the sphinx, fix your shoulder

Hip Flexion ‘sitting’

#88 Equipment & Resistance: Loop, Loop Strength: Moderate - Strong

Start: Seated position, loop around the feet, upper body straight and slightly diagonally backwards, hands stable on hip line

Execution: Come into the hip bend, keep the line of movement straight towards the chest

Bicycle

#89 Equipment & Resistance: Loop, Loop Strength: Moderate - Strong

Start: Supine position, loop above the knees, both legs bent at hip width, both legs in the air at a 90 degree angle, flexed feet

Execution: Cycling dynamically with the legs, the movement comes mainly from the hip joint, maximum abdominal tension

Eagle Stretch

#90 Equipment & Resistance: TRX, Mat, Stretching, Breathing Out

Start: Stand shoulder-width apart with your back to the band, arms extended laterally on the chest line, support yourself lightly in the handles with your hands open, slightly diagonal stance

Execution: Strengthen the stretch in a controlled manner with a slight forward fall, hang slightly in the chest stretch, fix the shoulder, form a slight sickle shape

Spinal Extension

#91 Equipment & Resistance: TRX, Mat, Stretching, Breathing Out

Start: Stand shoulder width apart with your back to the belt, arms shoulder width apart above your head, support yourself lightly in the handles with your hands open, slightly diagonal stance

Execution: Maximize the stretch with a slight forward fall, hang slightly in the back extension, fix the shoulder, form a slight sickle shape

Spinal Extension ‘kneeling’

#92 Equipment & Resistance: TRX, Mat, Stretching, Breathing Out

Start: Shoulder-wide all-four position, upper body is diagonally upwards, with open hands slightly supported in the handles at chest height

Execution: Control the extension of the spine, hang in the stretch with the arch of the back, fix the shoulder

Spinal Extension ‘kneeling’

#93 Equipment & Resistance: Pezziball, Mat, Stretching, Breathing Out

Start: Shoulder width all-fours on the Pezziball, upper body diagonally upwards

Execution: Controlled stretching of the spine, hang in the stretch with the arch of the back, fix the shoulder

#94 Equipment & Resistance: Pezziball, Mat, Stretching, Breathing Out

Start: Shoulder wide all-fours on the Pezziball, upper body parallel to the floor, arms stretched in the extension of the upper body

Execution: Slide on the Pezziball into the stretch of the hip flexor, legs are slightly stretched in the stretch, no tension in the body

Front Chain Stretching

#95 Equipment & Resistance: Pezziball, Mat, Stretching, Breathing Out

Start: Supine position on the Pezziball, legs bent 90 degrees shoulder width apart, arms slightly stretched on the ball, slight abdominal tension

Execution: Make an arch over the Pezziball, stretch your arms slightly towards the floor, no tension in the body

Front Chain Stretching

#96 Equipment & Resistance: Pad, Gymnastic Stick, Stretching, Breathing Out

Start: hip width squat on the pad, wide overhand grip, arms form a pyramid with the gymnastics pole, the gymnastics pole is on the knee line

Execution: Come back into the stretch with a slight swing, fix the shoulder, forme a strong sickle shape

Lateral Flexion Stretching

#97 Equipment & Resistance: Pad, Gymnastic Stick, Stretching, Breathing Out

Start: Stand shoulder width apart on the pad, wide overhand grip, arms stretched above your head

Execution: Hold the gymnastics bar above your head during the lateral flexion, fix your legs, pelvis and arms, move from the flank, exhale during the flexion

Core Rotation Stretching

#98 Equipment & Resistance: Pad, Gymnastic Stick, Stretching, Breathing Out

Start: Stand shoulder width apart on the pad, wide upper grip, arms stretched above your head

Execution: Hold the gymnastics bar above your head while rotating your torso, fix your legs, pelvis and arms, move out of your torso

Spinal Extension ‘kneeling’

#99 Equipment & Resistance: Bosu, Mat, Stretching, Breathing Out

Start: Shoulder wide all-fours on the bosu, upper body parallel to the floor

Execution: Controlled stretching of the spine, hang in the stretch with the arch of the back, fix the shoulder

All Fours + Sphinx Pose

#100 Equipment & Resistance: Bosu, Mat, Stretching, Breathing Out

Start: Supine position on the Bosu, legs together, knees bent at 90 degrees, arms stretched backwards in line with the body

Execution: Make an arc around the bosu, rotate the legs in both directions to increase the stretch

Front Chain Stretching

#101 Equipment & Resistance: Bosu, Mat, Stretching, Breathing Out

Start: Supine position on the Bosu, legs together, knees bent at 90 degrees arms stretched backwards in line with the body

Execution: Make an arc around the bosu, rotate the legs in both directions to increase the stretch

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