Noir Sporttherapie GmbH
1 sessions per week
Must use App app to view and log training
Program Training
A1
Mini-Band Routine Upper Body
1 x 20
A2
Mini-Band Activation
1 x 20
A3
Mini-Band Sidesteps
1 x 15
B1
Lunge to Eccentric Pull
1 x 8
B2
Split Squat with Rotation
1 x 8
B3
Lunge to World's Greatest Stretch
1 x 6
B4
Knee to Chest while Walking
1 x 8
B5
Foot to Ass while Walking
1 x 8
B6
Hand to Opposite Leg
1 x 8
B7
Shovel Move
1 x 8
C1
ABC Routine
1 x 15
C2
Wall Drill Knee to Chest
1 x 6
C3
Wall Drill Knee to Chest Leg Switch
1 x 6
C4
Wall Drill Knee to Chest Double Leg Switch
1 x 6
C5
Wall Drill Sidestep to Knee to Chest
1 x 6
C6
Wall Drill Sidestep to Knee to Chest Leg Switch
1 x 6
C7
Wall Drill Sidestep to Knee to Chest Double Leg Switch
1 x 6
C8
Calf Raise at 90°
1 x 20
C9
Standing Calf Raise
D
Sprint
10 x 20
E
Sprint
6 x 50
F
Sprint
2 x 80
A1
Run
1 x 10:00
A2
Mini-Band Routine Lower Body
1 x 20
B
Lying Leg Curl Alternating Legs
2 x 10 @ 44.09, 66.14 kg
C
Lying Leg Curl Alternating Legs
88.18, 66.14, 44.09, 22.05 @ 20
D
Nordic Hamstring
2 x 6
E
Leg Extension Alternating Legs
2 x 10 @ 66.14, 77.16 kg
F
Leg Extension Alternating Legs
88.18, 66.14, 44.09, 22.05 @ 20
G
Trap Bar Deadlift
H
Hip Flexor Curl
15, 10 @ 0, 11.02 kg
Whether you’re sprinting toward the finish line or outmaneuvering opponents, this program will give you the explosive power and agility to excel. Your time to level up is now. Join the program today, and let’s make faster, stronger, and unstoppable your n
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