Starte jetzt dein Abo: wähle zwischen einer 3-, 6- oder 12 monatigen Betreuung. Let’s #unfckmvmnt!
Course plan
Herzlich Willkommen
Kickstart - 10 Übungen
Rotational Push & Pull (HK)
Gorilla Row (KB)
🧠 Nervus Axillaris
Elevated Pigeon
Brustwirbelsäule (BWS) Mobilizer
Brustwirbelsäule (BWS) Rotation
Miniband Walk 1.0
Obere Sprunggelenke (OSG)
Diagonal Lift (Keiser)
Übungsrepertoire
Übungen 11-20
🧠 Nervus Peroneus Communis
Single-Leg Box-Squats
Hip Opener 1.0
Single-Leg Deadlift KB
Diagonal Reaches
⭐️ Special 1.0
Standwaage
👀 Stereoskopisches Sehen
Shin-Box + Shoulder Press KB
Hüft-Mobilizer 1.0
Arm-Bar KB
Übungen 21-30
Single-Leg Box Hops
🧠 Nervus Suralis
Nein-Sager
Hüft-Mobilizer 2.0
Diagonal Swing DB
⭐️ Special 3.0
Shoulder Mobilizer 1.0
Shoulder Mobilizer 2.0
Front-Plank with Vertical Pull
Elevated Push-Ups
Suitcase Reverse Lunges KB
⭐️ Special 4.0
Übungen 31-40
Hip Opener 2.0
Untere Sprunggelenk (USG) I
👀 Horizontale Blickverfolgungen
Core Killer 1.0
Pallof Press (TK)
⭐️ Special 5.0
Split-Squats KB
Bulletproof Knees 1.0
Bulletproof Knees 2.0
Sprunggelenks- und Hüft-Mobilizer
Floor-Press BB
⭐️ Special 6.0
Übungen 41-50
Lateral Bound + Rotational Pull
🧠 Couch Stretch
Untere Sprunggelenk (USG) II
Hüft-Mobilizer 3.0
BWS-Mobilizer 2.0
⭐️ Special 7.0
Lendenwirbelsäule (LWS) Kontrolle
Core-Killer 2.0
Reverse Lunge + Pull
🧠 Nervus Tibialis
Box Step-Ups
⭐️ Special 8.0
Übungen 51-60
Push-Ups
Miniband Walk 2.0
Shoulder Mobilizer 3.0
Half-Kneeling Shoulder Press KB
🫁 Diaphragma Mobilizer
⭐️ Special 9.0
👂🏽 Utrikulus
Fuß-, Knie- und Hüft-Mobilizer
Rotational Push (HK & TK)
Hüft-Mobilizer 4.0
Core-Killer 3.0
⭐️ Special 10.0
Übungen 61-70
🧠 Nervus Accessorius
Hüft-Mobilizer 5.0
Marching
Brettzel 2.0 und 3.0
Core-Killer 4.0
🫁 Atmung 3D Expansion
Fuß-, und Knie-Mobilizer
🎾 Challenge 1.0
Overhead-Mobility
Reverse Lunges BB
Übungen 71-80
Hüft-Mobilizer 6.0
👶🏼 Crawling like a Baby
Warm-Up: Rotation
Rotational Chop (Keiser)
⭐️ Special 11.0
Hurdle Hops linear
🎾 Challenge 2.0
Kopfkontrolle Laserpointer
Carry Variation
👀 Konvergenzen
Übungen 81-90
🫁 Atmung in die Flanken
Hurdle Hops & Bounds lateral
🎾 Challenge 3.0
Krieger/Warrior + Exploration
Diagonal Push- & Pull (Keiser)
Standwaage + Rudern
⭐️ Special 12.0
Shoulder Mobilizer 4.0
Core-Killer 5.0
🫁 Loaded Breathing
Übungen 91-100
Assisted Push-Ups
📄 FABER Test
Scapula Motion
BWS Mobilizer + Feedback
Thoracic Spine Mobilizer 3D
Hüft-Mobilizer 7.0
Hops & Bounds
Side-Arch
🏋🏽♀️ Sprungvarianten
Base-Position + Pallof Press
Übungen 101-110
Resisted Shuffle
Lateral Hops (Regression)
Körperpositionen
⭐️ Special 13.0
⭐️ Special 14.0
Lower Body Motor Control
Upper Body Motor Control
Cook Bridge
Single-Leg Glute Bridge
Ring Rows
Übungen 111-120
Assisted Squats
Diagonal Lift MaceBell
Resisted Push-Ups
Core Killer 6.0
Untere Sprunggelenk (USG) III
💥 Challenge: Balance
Star-Plank
🧠 Nervus ischiadicus
Add. Plank + BWS Rot.
