Anfänger Training

Physical Therapy

Anfänger Duration 17 minutes

Zielbereiche: Legs

Ausrüstung: Foam Roller, Exercise Mat, Box / Step, Resistance Bands

Hinzugefügt von Rachel White

Tags

Heimtraining Trainings Bein-Workouts Schaumstoffroller-Workouts Box- oder Step-Workouts Widerstandsband-Workouts

Exercises

Satz 1: 1 Runde

Right IT Band Rolls

Right IT Band Rolls

45 seconds

Right Glute Rolls

Right Glute Rolls

45 seconds

Left Glute Rolls

Left Glute Rolls

45 seconds

Left IT Band Rolls

Left IT Band Rolls

45 seconds

Satz 2: 1 Runde

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 minute

Perform 10 while holding for 10 counts

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

Thread the Needle Stretch

Thread the Needle Stretch

1 minute

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 seconds

Left Hip Flexor Stretch

Left Hip Flexor Stretch

45 seconds

Satz 3: 1 Runde

❤️ Leicht (Zone 1)

45 seconds

Parallel 10 slow raises

❤️ Leicht (Zone 1)

45 seconds

Parallel 20 fast raises

❤️ Leicht (Zone 1)

45 seconds

1st position 10 slow

❤️ Leicht (Zone 1)

45 seconds

1st position 20 fast

❤️ Leicht (Zone 1)

45 seconds

Inverted 10 slow

❤️ Leicht (Zone 1)

45 seconds

Inverted 20 fast

❤️ Leicht (Zone 1)

1 minute

Slow on stepper.

❤️ Leicht (Zone 1)

45 seconds

Tap front and back for 10 reps

❤️ Leicht (Zone 1)

45 seconds

Tap front and back for 10 reps

Satz 4: 1 Runde

Squat Side Step

❤️ Leicht (Zone 1)

Squat Side Step

1 minute

5 steps in each direction 4x

1 minute

5 in each direction for 4 reps

Verwandte Workouts

10 Min 5 Sek, Anfänger

45 minutes, Mäßig

Off Day Stretching

Off Day Stretching

5 Min 18 Sek, Mäßig

Warm-Up for Workouts A and C

Warm-Up for Workouts A and C

16 Min 30 Sek,

8 minutes, Anfänger

7 minutes, Mäßig

Rep Fitness Resistance Bands

Top-Auswahl für dieses Workout

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.