#COREvscorona – Live Sessions

Live Session

Warm up

A
Joint Mobility Complex
B
10 x Goblet Squat
Hip-Stretch Complex
5 sec Side Stretch into
5 sec Hip-flexor into
5 sec Instep-Stretch into
5 sec Pigeon Stretch

C – (2 Rounds)
5 x Lunge e/s
5 x Back-Lunge e/s
4 x Harmstring Hell e/s

Part I – (4 Rounds)
6 Single-Leg Deadlift KB/DB/Wasserfl. od. Barbell Deadlift
6 Single-Leg Box  (Couch)
6 Bulgarian Split Squats e/s  (Couch)

15 Elevated Hip Bridges

Part II – (3 Rounds)
5 x 6-way  Shoulder (DB)
10 x Low Back extension
8x Slow Pushup
5 x Shoulder Dislocated (Besen)
3/2/1 Toe-Touch-Complex

Part III – (3 Rounds)
Standing Founder 20/20
Shoulder Handjob 8 e/s
3 x Scorpion Stretch e/s
10 sec Couch Stretch e/s

Part IV
Katharina´s Cooldown

Live Session

Warm up
Joint Mobility Complex
3 x Pump Stretch
3 x Instep & Reach  /r
3 x Instep Rotation /r
3 x Instep & Reach /l
3 x Instep Rotation /l
3 x 3rd World Stretch into stand
3 x Thoracic stretch e/s

Part I – (2 Rounds)
6 x Sit Ups
Bridge Complex 15/15/15 – Side/Front/Side
6 x Kayaker e/s
6 x Birddog e/s

Part II – (2 Rounds)
5 x YT  Shoulder Movement
10 x 1Leg – Hipbridge e/s +  1Leg – Backkick
Jane Fonda Complex (20 x every movement)
Shoulder Blaster (10 x every movement)

Part III – (2 Rounds)
Standing Founder 20/20
3 x FloorAngel e/s
3 x Scorpion Stretch e/s

Part IV
Katharina´s Cooldown

Live Session

Part 1

3 Rds 3x Dot Drill +3 Inchworm + Instep strech  Part1: Koordination Jump Kombis

Part 2

Klopapier Tapping Tabata 30/10 Part

Part 3

25 min

30x 1-Arm Thruster 15/15 + 5 Burpees (3 Manmaker) + 30 (weigthed) Lunges 15/15

20x 1-Arm Thruster 10/10 + 5 Burpees (3 Manmaker) + 20 (weigthed) Lunges 10/10

10x 1-Arm Thruster 5/5 + 5 Burpees (3 Manmaker) + 30 (weigthed) Lunges 5/5

Live Session

Warm up

3 Rds

3x Lunge/Twist +2 Inchworm + Instep strech

Part1:

Kombi Brainboost + Koordination jump

Part 2:

Skill TGU 10 Schritte

Part 3:

8min

30s March on Place, 3 TGU e/s

Part 4:

5 Rds

30s Squat (Goblet Squat)

30s Kayaker (Slaher to helo)

30s Lunge Li (30s Bulgarien Splitt Squat)

30s Lunge Re (30s Bulgarien Splitt Squat Re), 30s Push up (3os eleveted Push ups mit Stuhl), 30s Floor Slide

Cool Down:

2 Rds

Hip Cycles

Lateral Tilt

Toe Pull

90/90 Strech

Live Session

Part 1

2 Rds 3x Lunge/Twist +2 Inchworm + Instep strech

 Part 2

 Brainbooster -Live Kinetik

 Part 3

 15min

12x U+V (DB Bent over Row), 10 Squat (DB Goblet Squat) 8 Pushup + aufdrehen (4 Scotty Bob) Floor Slide

Part 4

 Yeahh Burpees….

3 BP alle 60s

+ 1 jede weitere Min.

1min =3 BP  I   2min =4 BP   I  3min=5 BP

 … solange steigern bis du die Zahl nicht mehr halten kannst. Dann gehst du eins runter. Also wenn du die Runde 6 mit 8 BP nicht mehr schaffst, gehst du runter auf 7 und bleibst bei der ZAhl. Die Challenge ist beendet, wenn der letzte in der Gruppe nicht mehr seine Runde schafft :-)