Stephan Contratti

Zu viel Sitzen macht unsere Oberschenkelrückseite und Po schwach, was wir dagegen tun können? – Training für den A******!

A: Warm Up

5 Minute Flow with differente exercises. 30 sec each exercise.

spot runing 
jumping jack
kossack squats
front lunges 
air squats
back lunges
knee raises
heel raises
Plank
Plank Down/Up

B: Mini Band Activation

15m each exercise, the mini band is close to the knee on the thigh.

• side steps in a high squat position (left/right)
• short steps forward, band under tention and knees stabile
• short steps backwards, rules as at forward

C: Gluteus (Piriformis) Stretch

Partner Exercise (Test)

legs short bent, back straight and go as low as possible with the 
back straight. stretch over the butt and back side of the thigh.

C1: Activation and tention reset 

• one leg 90° in the front other leg straight to the back then try to lie down as cossy you can on the floor, chest can be up or back round on the ground.

• One Leg bent, knee to the chest, other leg straight, and press your heel away from your body.

C2: Active / Passive Stretch

Press as hard as you can your heel on your partners hip, for 10sec then breathe in and during exhalation the partner stretches your leg more to your chest.

Test C again – maybe you get a better result.

D: Shoulder Warm Up

Shoulder Press 
Front Arm Raises 
left and right with the rubberband under tention of the full body

E: Bent Over Rows with DB

5x10 reps with 1 min break between.

F: Core Work and Relaxing

* Plank (high or low) then push your dumbbell with one arm from 
 you and pull it back again. Hip stays steady, and low. Back is straight 

* Both Legs are 90° Bent and Hip also, now hold your lower back
 on the floor and alternating straight and bent one leg.
* Both legs are straight 90° up in the air, it is a short movement, 
  maybe it is not visible from the outside. Try to push your legs straight 
  into the air without any movement of the lower back 
  only your hip/glutes and lower stomach are working.