RISE45 - Simple Training. Great Results.

General Fitness, Functional Training
Coach
Knabe Johannes

FUNCTIONAL CULT CLASSIC ist mein Original: Alles, was du an meinem Functional Training Style liebst, plus alles, was ich seit 2004 über Functional Training gelernt haben. Diese Trainingserfahrung ist eine Hommage an meine Mentoren und die vielen Bücher die ich gelesen habe. Dieses Programm wurde für alltägliche Athleten entwickelt, die gut aussehen und sich gut fühlen wollen. Es wird Ihre allgemeine Fitness verbessern und Ihnen eine hervorragende Grundlage für jedes spezifische Training bieten, das Du über das Fitnessstudio hinaus betreiben möchten.

Zeit: 5 Tage á 30 oder 60min Training

Equipment: 2x Kurzhanteln, 1x Slingtrainer, 2x Widerstandsbänder

Stufe: Beginner und Advanced

Dauer: 4 Wochen

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Full Body Strength 1

A1

Prime - Bird Dog

2 x 12

A2

PRIME - Beckenlift

2 x 12

A3

Prime - Squat to Stand

2 x 12

A4

PRIME - Brady Band Serie

2 x 12

B1

Integrate - Psoas Marching Floor

3 x 45

B2

Strive - Box Jump mit Runtersteigen

3 x 5

C1

Strive - Glute Bridge Floor Press

3 x 8

C2

Strive - Einarmiges Kreuzwegen mit Kurzhantel

3 x 8

D1

STRIVE - Four Point KH Rudern

3 x 8

D2

Strive - 1 Arm Kettlebell Clean

3 x 8

D3

Evolve - Farmers Walk

3 x 30

E1

Strive - Banded Bizeps Curls

5 x 30

E2

Evolve - Bear Crawl

5 x 30

Monday
INTEGRATE & EVOLVE Session 1

A1

Prime - Lunge and Arm Lift

2 x 12

A2

Prime - Herabschauender Hund

2 x 12

A3

Prime - Squat to Stand

2 x 12

A4

PRIME - Active Straight Leg raise

2 x 12

B1

Resist - Plank to Side Plank

4 x 12

B2

Resist - Half Kneeling Pallof Press Band

4 x 12

B3

Integrate - Seated Pike Leg Lift

4 x 12

C1

Strive - Farmers Carry

6 x 30

C2

Evolve - Bear Crawl

6 x 30

D1

Evolve - No Push Up Burpee

6 x 30

D2

Evolve - KH Squat Thrust

6 x 30

E1

Strive - Renegade Row

6 x 30

E2

Prime - Turkish Get Up

6 x 30

F

Rebuilt - Bretzel Stretch

2 x 60

Tuesday
Full Body Strength 2

A1

Prime - Ausfallschritt mit Rotation

2 x 12

A2

Prime - Brustwirbelsäulen Rotation am Boden

2 x 12

A3

Prime - Deep Squat Wall Stretch

2 x 12

A4

PRIME - Brady Band Serie

2 x 12

B1

RESIST - SeaSaw Plank m Handtuch

3 x 15

B2

Strive - Einbeiniger Box Jump

3 x 5

C1

Strive - Einarmiger KH Thruster

3 x 8

C2

Strive - KH Hang Clean

3 x 8

D1

Strive - Renegade Row

3 x 8

D2

Strive - KH Split Squat

3 x 8

E1

Strive - Triceps Band Extensions

4 x 30

E2

Evolve - No Push Up Burpee

4 x 30

Wednesday
Erholungstag 2

A

Evolve - Spaziergang

1 x 30:00

Thursday
INTEGRATE & EVOLVE Session 2

A1

Prime - Lunge and Arm Lift

2 x 12

A2

Prime - Herabschauender Hund

2 x 12

A3

Prime - Squat to Stand

2 x 12

A4

PRIME - Active Straight Leg raise

2 x 12

B1

RESIST - SeaSaw Plank

4 x 12

B2

Integrate - Reverse Plank

4 x 30

C1

Strive - Farmers Carry

3 x 30

C2

Evolve - Bear Crawl

3 x 40

C3

Evolve - No Push Up Burpee

3 x 40

C4

Evolve - KH Squat Thrust

3 x 40

C5

Strive - Renegade Row

3 x 40

C6

Prime - Turkish Get Up

3 x 40

D

Rebuilt - Bretzel Stretch

2 x 60

Friday
Full Body Strength 3

A1

PRIME - Fasziale Massage Fußsohle

2 x 45

A2

PRIME - Fasziale Massage Oberschenkel Vorderseite

2 x 45

A3

PRIME - Fasziale Massage IT band

2 x 45

A4

PRIME - Yoga Taube

2 x 45

A5

Rebuilt - Bretzel Stretch

2 x 45

B1

Integrate - Deadbug Crunch

3 x 45

B2

Integrate - Plank Pull Through

3 x 45

C1

Strive - DB Front Squat

20, 15, 12, 10, 8

C2

Strive - Glute Bridge Floor Press

20, 15, 12, 10, 8

C3

Strive - Double KB Deadlift

20, 15, 12, 10, 8

C4

Strive - Ring Row

20, 15, 12, 10, 8

C5

Strive - Farmers Carry

5 x 45

D

PRIME - Yoga Taube

2 x 120

Saturday
Erholungstag 2

A

Evolve - Spaziergang

1 x 30:00

#01 Functional Training Cult Classic