Fitness Redefined

A. 4 sets 20 sec. compass lunge holds with volleyball C&T @ 3, 1, 5 o'clock + 3 dynamic lunges in each position 30 sec. ball against wall...

Warmup JointPrep in Triple Extension Bouncing à Clean Drop Scarecrow Clean (8x3) Koordination/ Explosivität Ballwurf à 180° Turn (8 x 4)...

A. 4 sets 6-8 Alternating rotating curtsy lunges with VOR-C & 3 sec pause at the bottom 30 sec. Feet together 1/4 squat with rotating...

A. 4 sets 8-10 towel hamstring curls + 6 reverse plank leg lifts 30 sec. Side plank with VOR-C - B. 4 sets 10 turkish get-up sit-up 30...