Stephan Contratti

Mit der Sonne in den Tag starten – 6:00 „Frühsport“

A: Warm Up Mobility Routine

a) Movement Flow form Head to Toes

b) 30 sec each exercise 
- Down Dog
- Lizard left/right
- Krieger 1 left/right
- Dragon left/right

B: Movement Prep.

One Leg Deadlift
Goblet Squat
Hanging Knee raises
Seated Shoulder Press

C: Main Part

3 rounds (100/20sec)

- One Leg Deadlift with Landmine left/right (50sec)

- Goblet Squats (choose a weight you can hold perfect form)
- Hanging Knee raises or Hollow Hang
- Seated Shoulder Press (Straight Back and chest out)

D: Core Finisher

2 rounds, 10 reps each

abmat sit up with punch
crap + grap
straight leg raises with hip raise

Quelle: 
Youtupe 
GoodmorningSports
ROMWOD
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