Lanista Workout for big Screens

Mobilisation mit Ball

Day 1

Thoracic Spine Extension, on a Fitball, arms in restraint

Pelvic tilt, on a Fitball

Stretch, latissimus, with fitball, kneeling

On-All-Fours, on a Fitball

On-All-Fours, on a Fitball, raising one leg

Torso rotation, with a Fitfall, in a supine position

Selbstmassage & Stretching

Day 1

Myofascial release, upper back, with Foamroller

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, shoulder, with Foamroller

Mobilization, upper back, with foamroller

Stretch, latissimus, bentover, with resistance, single-arm

Stretch, latissimus, kneeling, on the floor

Stretch, rear shoulder, on a bench

Stretch, neck, with resistance band

Stretch, shoulder, behind the back, with resistance band

Stretching Hüfte und Beine

Day 1

Stretch, adductors, seated against a wall

Stretch, lower back, seated

Stretch, back side of the legs, supine position

Stretch, front thigh, lateral position

Stretch, hip flexor, in lunge position, shoulder to knee

Stretch, piriformis, in a supine position

Stretch, piriformis, front leg bent, back leg extended

Stretch, hip flexor, in a lunge position and flexed back leg

Stretch, tibialis

Stretch, back side of the legs, against a wall

Stretch, back side of the legs, Leg elevated, Upper body with forward lean

Stretch, gluteal muscles, elevated leg

Stretch, piriformis, leg elevated and turned in

Stretch, hip flexor, with elevated front leg

Stretch, lower back, with rotation, in a supine position

Stretch, calf, on a raised platform

Stretch, adductors, seated

Stretching, Rücken

Day 1

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, upper back, with Foamroller

Stretch, lower back, seated

Stretch, lower back, with rotation, in a supine position

Spinal disc relief by hanging in loops

Mobilization, shoulder girdle and hip

Stretch, latissimus, bentover, with resistance

Stretch, rear shoulder, on a bench

Stretch, latissimus, overhead

Stretch, shoulder, behind the back, with resistance band

Suspension, Beine u. Hüfte

Day 1

Squats, with Suspension, with load-removal

Leg Flexion, Suspension, supine position

Roll-Ins, with Suspension, extended arm plank, diagonal

Hip extension, with Suspension, horizontal hang

Split Squats, with Suspension, back leg elevated

Leg Flexion, Suspension, horizontal hang

Squats, single-leg, with Suspension, with load-removal

Suspension, 10 min Express

Day 1

Horizontal Pull Ups, with Suspension

Push-ups, with Suspension

Roll-Ins, with Suspension, extended arm plank

Squats, single-leg, with Suspension, with load-removal

Biceps, with Suspension

Suspension, Komplexe Varianten

Day 1

Horizontal Pull Ups, with Suspension, single arm, with rotation

Push-ups, with Suspension, legs in loops

Front raises, with Suspension

Fall-outs, with Suspension

Horizontal Pull Ups, with Suspension, legs elevated

Roll-Ins, with Suspension, extended arm plank, with extended legs

Torso rotation, with Suspension

Side Plank, Suspension, with adduction

Leg Flexion, Suspension, horizontal hang

Split Squats, with Suspension, back leg elevated

Triceps, with Suspension, single arm

Biceps, with Suspension, single arm

Biceps, with Suspension, single arm, lateral

Suspension, Oberkörper

Day 1

Push-ups, with Suspension

Horizontal Pull Ups, with Suspension

Roll-Ins, with Suspension, extended arm plank

Butterfly, with Suspension, from knee

Reverse butterfly, with Suspension

Side Plank, Suspension, with arm rotation

Biceps, with Suspension

Triceps, with Suspension, from knee

Suspension, Rücken

Day 1

Horizontal Pull Ups, with Suspension

Horizontal Pull Ups, with Suspension, single arm, with rotation

Horizontal Pull Ups, with Suspension, with external rotation

Face-Pulls, with Suspension

Reverse butterfly, with Suspension

Horizontal Pull Ups, with Suspension, legs bented

Leg Flexion, Suspension, supine position

Spinal disc relief by hanging in loops

Suspension-Training, Basics

Day 1

Horizontal Pull Ups, with Suspension

Push-ups, with Suspension

Roll-Ins, with Suspension, extended arm plank

Squats, with Suspension, with load-removal

Leg Flexion, Suspension, supine position

Fall-outs, with Suspension

Biceps, with Suspension

Myofascial release

Day 1

Myofascial release, upper back, with Foamroller

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, gluteal muscles, with Foamroller

Myofascial release, minor gluteal muscles, with Foamroller

Myofascial release, m.tractus iliotibialis, with Foamroller

Myofascial release, hip-flexor, with Foamroller

Myofascial release, adductor muscles, with Foamroller

Myofascial release, thighs, single-leg, with Foamroller

Myofascial release, foot flexor self-massage, kneeling, with Foamroller

Myofascial release, calf self-massage, with Foamroller

Kettlebell-Workout, Fortgeschrittene

Day 1

Swings, with Kettlebell

Turkish Getup, with Kettlebell

Squats, with Kettlebell

Push Ups, with Kettlebells, hands leaving the ground

Cleans, with Kettlebell

Kettlebell Incline Press, Jumper

Squat and Jerk, with Kettlebell, single-arm

Triceps, with Kettelbells

Mobilisierung Rücken

Day 1

On-All-Fours, hyperextended spine

Pelvic tilt, kneeling, bent-over (bent-forward)

Lumbar Spine rotation, supine position, legs bent

Thoracic Spine Extension, on a Fitball, arms in restraint

Upper Body Raise, from a face-down position

Mobilization, upper back, with foamroller

Lunges, with rotation towards the knee

Shoulder Girdle rotation, bending forward slightly

Open chest, keeping your back straight
pulling shoulder blades down and back
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Front raises, bent-over, without additional load

Standing on one leg, doing a horizontal balance, stretching the arms diagonally

Mobilisation Wirbelsäule

Day 1

On-All-Fours, round spine

Lumbar Spine rotation, supine position, legs bent

Thoracic Spine Extension, on a Fitball, arms in restraint

Pelvic tilt, kneeling, bent-over (bent-forward)

Lunges, with rotation towards the knee

Standing on one leg, doing a horizontal balance, stretching the arms diagonally

Shoulder Girdle rotation, bending forward slightly

Mobilization, shoulder girdle and hip

Mobilization, upper back, with foamroller

Stretch, lower back, seated

Stretch, latissimus, bentover, with resistance

Stretch, lower back, with rotation, in a supine position

Mobilisation unterer Rücken

Day 1

On-All-Fours, round spine

On-All-Fours, hyperextended spine

Pelvic tilt, kneeling, bent-over (bent-forward)

Scorpion, in a supine position

Horizontal balance, dynamic, diagonal extensions

Mobilisation und Hartschaumrolle, unterer Rücken

Day 1

Spinal disc relief by hanging in loops

Myofascial release, Lower Back, legs bent, with Foamroller

On-All-Fours, round spine

On-All-Fours, hyperextended spine

Pelvic tilt, kneeling, bent-over (bent-forward)

Scorpion, in a supine position

Horizontal balance, dynamic, diagonal extensions

Mobilisation Schulter, leichtes Kurzprogramm

Day 1

Arm circles, backwards

Reverse butterfly, bent-over, without additional load

Neck Press, barbell, behind-the-neck, standing

Stretch, shoulder, with resistance band, overhead

Stretch, rear shoulder, with a resistance band

Stretch, latissimus, overhead

Stretch, latissimus, with fitball, kneeling

Mobilisation Schulter, intensives Kurzprogramm

Day 1

Stretch, shoulder, with resistance band, overhead

Stretch, rear shoulder, on a bench

Stretch, external rotators, lying on the side

Kettlebell-Grundübungen

Day 1

Squats, with Kettlebell

Push Ups, with Kettlebells, hands leaving the ground

Rows, with Kettlebell, single arm

Deadlift, with Kettlebell

Chest Press, incline, on fitball

Squat and Jerk, with Kettlebell, single-arm

Swings, with Kettlebell

Groove Press, with Kettlebell, single-arm

Triceps, with Kettelbells

Mobilisation Schulter

Day 1

Arm Swings, diagonal, upwards

Shoulder Girdle rotation, bending forward slightly

Shoulder rolls, around the head, with additional load

Stretch, latissimus, bentover, with resistance, single-arm

Stretch, rear shoulder, on a bench

Stretch, shoulder, behind the back, with resistance band

Funktionelles Stretching

Day 1

Handwalk, extended legs, with hyperextension

Stretch, hip flexor, in lunge position, shoulder to knee

Stretch, piriformis, front leg bent, back leg extended

Stretch, lower back, seated

Stretch, latissimus, bentover, with resistance

Stretch, pectoralis, with resistance

Stretch, latissimus, overhead

Stretch, rear shoulder, on a bench

Stretch, external rotators, lying on the side

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