reverse plank with leg lift

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Bauch abs body weight glutes hamstrings shoulders

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
  2. Press through your hands and lift your hips off the ground, coming into a reverse plank position.
  3. Engage your core and lift one leg off the ground, extending it straight up towards the ceiling.
  4. Hold for a moment, then lower your leg back down.
  5. Repeat with the other leg.
  6. Continue alternating legs for the desired number of repetitions.