NAME: Sonja

STYLE: home workout

FOKUS: HWS, Schulter-Nacken, allg. Fitness

PHASE: 03 – full body, prevention

 

WARM UP

EXERCISE: #1

NAME: Sun Salutation

REPS: 12 (zügig)

WEIGHT: Bodyweight 

EXERCISE ↑: #2

NAME: Jumping Jacks

REPS: 20x (zügig)

WEIGHT: Bodyweight

EXERCISE ↑: #3

NAME: High Knees

REPS: 20x, zügig

WEIGHT: Bodyweight 

EXERCISE ↑: #4

NAME: PushUp 2 Toe

GOAL: full body, warm up, shoulder

REPS: 10x je Seite

WEIGHT: Bodyweight 

MOBILITY

EXERCISE ↑: #5

NAME: Lumbal Roll

REPS: 3 Atemzüge je Seite

EXERCISE ↑: #7

NAME: Lateral Neck Press

GOAL: Centers Spine

REPS: 10s / Seite

EXERCISE ↑: #8

NAME: Shoulder Pro-/Retraktion

GOAL: Shoulder + Arm

REPS: 20x vor / zurück, dann 10 Kreise

EXERCISE ↑: #9

NAME: Spine Extension

GOAL: Mobility

REPS: 1min

EXERCISE ↑: #10

NAME: Shoulder Raise

GOAL: Shoulder

REPS: 3×15

WEIGHT: +5kg

EXERCISE ↑: #11

NAME: Chin In

GOAL: Posture

REPS: 10x, dann 1min halten & tiefe Brustkorbatmung

EXERCISE ↑: #12

NAME: Thorax Mobility

REPS: 15 je Seite

SHOULDER

EXERCISE ↑: #13

NAME: Shoulder ABD + ARot

GOAL: Rotatorenmanschette

REPS: 3×15, langsam

WEIGHT: ca. 5kg

EXERCISE ↑: #14

NAME: Horizontal Abd

GOAL: Trapezius

REPS: 3×15, langsam

WEIGHT: ca. 5kg

EXERCISE ↑: #15

NAME: ABD + Elevation

GOAL: Schulter-Nacken

REPS: 3×15, langsam

WEIGHT: ca. 5kg

EXERCISE ↑: #16

NAME: Außenrotation

GOAL: Schulterposition

REPS: 3×15, zügig

WEIGHT: 2,5kg

EXERCISE ↑: #17

NAME: Downward Dog Pres

GOAL: Shoulder

REPS: 10, langsam

WEIGHT: bodyweight

CORE

EXERCISE ↑: #18

NAME: Box Squad

GOAL: Legs + Glutes

REPS: 15, zügig

WEIGHT: bodyweight

EXERCISE ↑: #19

NAME: Core Alternating

REPS: 15 je Seite

WEIGHT: bodyweight

EXERCISE ↑: #20

NAME: Core Alternating

REPS: 10 je Seite

WEIGHT: bodyweight

EXERCISE ↑: #21

NAME: Oblique Crunch

REPS: 20x je Seite

WEIGHT: bodyweight

STRETCH

EXERCISE ↑: #22

NAME: Gomukasana

REPS: 1min je Seite + Brustkorbatmung

WEIGHT: bodyweight