Lanista Workout

Nenad Birek

BIREKtrainingssystem– ist kein Fitnessstudio! ... sondern funktionelles Training und Mental Coaching in Gruppen oder Einzelstunden. Wir sind schnell, intensiv und effektiv! Funktionierendes Training speziell auf Euch abgestimmt! EUER NUTZEN? MAXIMALER ERFOLG!

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Zirkeltraining I

Day 1

Arms up-and-down, against a wall, seated

Hip extension, single-leg, other leg bent

Pelvic rolls, arms with additional resistance

Push Ups, elevated arms

Squats, single-leg, lowering onto a bench

Forearm Plank, knees moving towards ellbows

Side Plank, bottom leg bent, upper leg is working leg

Einführung mit Cardiotraining

Day 1

Hand-crank ergometer

Arms up-and-down, against a wall, standing

Arms front and back, lying on the stomach, alternating arms

Step ups, from deep position

Crunch, static, only elevatiopn of shoulderplates

Leg abduction, in a lateral lying position, leg extended

Leg lifts, seated, with arm-support

Hand-crank ergometer

Rückentraining, am Boden

Day 1

Arm Swings, next to the body, alternating

Stretch, latissimus, bentover, with resistance

Stretch, latissimus, overhead

Arm Swings, sideways, overhead, alternating

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

On-All-Fours, round spine

Diagonal Arm and Leg Extension, on all fours

Cervical push and pull, on the stomach, with a wooden staff/stick (broomstick)

Upper Body Raise, from a face-down position

Hip extension, with heels on the floor

Arms front and back, in a face-down position, alternating

Arms up-and-down, against a wall, seated

Heimtraining, mit koordinativem Aspekt

Day 1

Horizontal balance, dynamic, diagonal extensions

Forearm Plank, arms elevated, raising one arm

Split Squats, back leg elevated

Hip extension, single-leg, elevated foot

Side Plank, bottom leg bent, upper leg is working leg

Arms up-and-down, against a wall, seated

Push Ups, kneeling

Lateral Raises, lying on the stomach, with weights

Dips, between 2 benches

Einführung Schnuppern

Day 1

Split Squats

Pelvic lift and tilt

Leg lifts, in a face-down position, leg extended

Leg abduction, in a lateral lying position, leg extended

Squats, on a bench

Basis-Training Prothese

Day 1

Arms front and back, lying on the stomach

Crunch, static, only elevatiopn of shoulderplates

Leg lifts, in a face-down position, leg extended

Leg abduction, in a lateral lying position, leg extended

Crunches, legs bent

Lumbar Spine rotation, supine position, legs bent

Push Ups, kneeling

Supine position, body full extended, hip lift

Lateral Raises, lying on the stomach, with weights

Side Plank, on the floor, legs bent

HIIT

Day 1

Push Ups, kneeling

Crunches, with elevated feet, hands on the temples

Hip extension, feet on the ground

Reverse butterfly, bent-over, without additional load

Dips, bench

Forearm Plank, kneeling

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

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