Mobility Basic LB WarmUp

1 x 4:00

Mobility Basic WarmUp (UB)

1 x 4:00

CR basic (1)

4 x 25

Wall sit (90)

4 x 30

CR side plank (+ weight)

4 x 25

SL hip thrust ISO Yielding

6 x 25

CR hyperextension (1)

4 x 30

Calf SL ISO yielding

6 x 30

Push up kneeling (iso yielding)

5 x 25

Single leg stability body hallo w/kettlebell

4 x 25

Running.

1 x 7:00

Running

3 x 9:00

Mobility Basic LB WarmUp

1 x 4:00

Mobility Basic WarmUp (UB)

1 x 4:00

CR - Plank (active/passive) ANTIflexion/extension

5 x 15

Hyperextension / shoulder rotation

3 x 30

Split squat ISO yielding BW

4 x 20

Split squat DB

6 x 8

Glute bridge ISO hold 45

6 x 25

Glute bridge single leg plyobox

6 x 8

Add longus

3 x 12

CR slow basic movement

3 x 30

Triceps push up

3 x 8

Single leg stability w/kettlebell shift

4 x 25

Running

1 x 10:00

Running

8 x 4:00