Stephan Contratti

Gut gerollt in den Tag starten, und dabei seiner Traumfigur etwas näher?!

Sollte es mit der Traumfigur doch nicht so schnell klappen, beugst du dafür gegen Rückenschmerzen, Haltungsschäden und Verspannungen vor.

A: Foam Rollen 

Mit Ball und Rolle denn ganzen Körper von Oben bis Unten einmal rollen 
und triggern, dabei fließt schon der ersten Schweiss, 
ein besseres Warm Up gibt es vielleicht gar nicht :P .

C: Partner Core Training (all exercises 2-3 x 5-8 reps)

C1: Partner A:

30sec Crunch Tuck Hold with one Leg straight 
30 sec Plank
30 sec Crunch Tuck Hold with other Leg straight

Partner B:

 is checking form and time

then change

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C2: Partner A: 

High or Low Plank

Partner B: 

Lifting Partner A Legs and randomly let drop one of them.

Partner A:

hast to gain tention afap.

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C3: Partner A: 

Back on the floor, legs straight up  in the air

Partner B:

 Randomly pushes Partner A Legs in a direktion to the floor

Partner A:

 Gains tention afap and get legs up straight again

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C4: Single Person excercise

Back on the floor, Legs straight into the air,
then lower Back stayes on the floor, hip is slowly rising from the floor 
and will be layed down again only by stressing the lower stomach muscles.

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Shoulder Work:

L-Sit on the floor with a Plyo Box as close as you can on your back, 
your spine should be as straight as possible, maybe bent your legs a bit
to get more length.

Use a dumbbell or Kettlebell with a weight where you can do 5-8 reps and
that for 4 times. Extend your armes as much as you can, 
with holding your back upright and on the box.

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Plank Bent over rows

High Plank on KB or DB and then hold your hip as steady as possible 
and dont rotate out of your spine. Pull the KB or DB as high and close
to your chest, and slowly back  on the floor.