Stephan Contratti

Unser „Powerhouse“ ist das Zentrum unseres Körpers wenn es um Stabilität geht, stärke es und werde generell stärker. 

A: Warm Up

Mobility Tabata (30/10):
Down Dog
Lizard Stretch (li/re)
Down Dog
Pitchen Position (li/re)
Down Dog

B: Bear Crawl 

Forward and Backward Crawl with Foam Roller on Back
2 x 10m each direction

C: Stability Circle

2 Rounds 
always 2 times one each station (30/10sec)

a) BOSU Ball Balance (Squat or just stand there)
b) Dead hang
c) Gym Ball Plank with Rotation 
d) T-Rex Partner Row in Squading Position

D: Push Up Progression

Tention in your Core before you push or expand your body
Partner Support with T-Rex

E: L-Sit on Parallels

4 rounds different progressions for L-Sit hold on parallels

F: Relax

Short Upper Body Relaxing (1-2 min each position)
Long seated forward fold
side seated forward fold (le/ri)