Noir Sporttherapie GmbH
Functional TrainingKey features include:
- Targeted exercises to enhance spinal health, core strength, and posture.
- Mobility drills to improve flexibility and reduce stiffness.
- Progressions tailored to all fitness levels, from beginners to advanced.
This program is perfect for anyone seeking to stay active, perform better, and future-proof their back. Your journey to a stronger, healthier spine starts here!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Rowing
A2
Mini-Band Routine Upper Body
A3
Mini-Band Routine Lower Body
B1
V-Up
1 x 20
B2
Ab Crunches
1 x 20
B3
Russian Twist
1 x 20
B4
Plank
1 x 20
B5
Side Plank
1 x 20
B6
Back Plank
1 x 20
B7
Side Plank
1 x 20
C1
DL Glute Bridge
C2
SL Glute Bridge
D
Lying Leg Curl
3 x 20
E
Hip Flexor Curl
3 x 10
F
Bird Dog
3 x 20
G
Romanian Deadlift
3 x 10 @ 11.02 kg
H1
Piriformis Stretch
H2
Split Squat with Rotation
H3
HK Hip Flexor Stretch
H4
Cat Cow
A1
SkiErg
1 x 5:00
A2
Mini-Band Routine Upper Body
A3
Mini-Band Routine Lower Body
B
Seated Row
3 x 10
C
Lat Pulldown
D
Bird Dog
E
Bent-over Row Smith-Machine
3 x 10
F
GHD Hip Extension
3 x 10
G1
Split Squat with Rotation
G2
HK Hip Flexor Stretch
G3
Cat Cow
A1
Rowing
A2
Mini-Band Routine Upper Body
A3
Mini-Band Routine Lower Body
B1
Standing Calf Raise
3 x 20
B2
Calf Raise at 90°
3 x 20
C
GHD Hyperextension
2 x 10
D1
HK Cable Rotation
3 x 12
D2
Cable Pull Aparts
3 x 15
D3
Cable Diagonal Pull Apart
3 x 15
E
Jefferson Curl
F1
Piriformis Stretch
F2
Split Squat with Rotation
F3
HK Hip Flexor Stretch
F4
Cat Cow
