Übungen

3/4 sit-up abs · body weight + Plan 45° side bend abs · body weight + Plan air bike abs · body weight + Plan all fours squad stretch quads · body weight + Plan alternate heel touchers abs · body weight + Plan alternate lateral pulldown lats · cable + Plan ankle circles calves · body weight + Plan archer pull up lats · body weight + Plan archer push up pectorals · body weight + Plan arm slingers hanging bent knee legs abs · body weight + Plan arm slingers hanging straight legs abs · body weight + Plan arms apart circular toe touch (male) glutes · body weight + Plan arms overhead full sit-up (male) abs · body weight + Plan assisted chest dip (kneeling) pectorals · leverage machine + Plan assisted hanging knee raise abs · assisted + Plan assisted hanging knee raise with throw down abs · assisted + Plan assisted lying calves stretch calves · assisted + Plan assisted lying glutes stretch glutes · assisted + Plan assisted lying gluteus and piriformis stretch glutes · assisted + Plan assisted lying leg raise with lateral throw down abs · assisted + Plan assisted lying leg raise with throw down abs · assisted + Plan assisted motion russian twist abs · medicine ball + Plan assisted parallel close grip pull-up lats · leverage machine + Plan assisted prone hamstring hamstrings · assisted + Plan assisted prone lying quads stretch quads · assisted + Plan assisted prone rectus femoris stretch abs · assisted + Plan assisted pull-up lats · leverage machine + Plan assisted seated pectoralis major stretch with stability ball pectorals · assisted + Plan assisted side lying adductor stretch adductors · assisted + Plan assisted sit-up abs · assisted + Plan assisted standing chin-up lats · leverage machine + Plan assisted standing pull-up lats · leverage machine + Plan assisted standing triceps extension (with towel) triceps · assisted + Plan assisted triceps dip (kneeling) triceps · leverage machine + Plan assisted wide-grip chest dip (kneeling) pectorals · leverage machine + Plan astride jumps (male) cardiovascular system · body weight + Plan back and forth step cardiovascular system · body weight + Plan back extension on exercise ball spine · stability ball + Plan back lever upper back · body weight + Plan back pec stretch lats · body weight + Plan