bridge - mountain climber (cross body)

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Bauch abs body weight glutes quadriceps hamstrings

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
  3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
  4. Continue alternating sides, moving at a controlled pace.
  5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
  6. Maintain a steady breathing pattern throughout the exercise.
  7. Repeat for the desired number of repetitions.