LMSrehab
5 Sessions pro Woche
3x im Gym
2x auf dem Sportplatz
Du wirst Schneller, Stärker, Beweglicher, Ausdauernder und vieles mehr.
In diesem Trainingsplan stecken 6+ Jahre an Erfahrung komprimiert auf 60-90 min pro Session.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Pogos Stiff
4 x 10
A2
Side Plank bend with reach
4 x 5
B1
tripple broad jump
4 x 3
B2
Garhammer Raise
4 x 5
C1
stationary hops
4 x 8
C2
Back Bridge walk down
4 x 5
D
Hip Snatch
3 x 3
E
Clean
4 x 2
F
Primary Squat
1 x 1
G
Primary Squat
2 x 3
H
Bench Press
3, 5, 5
I
2 up 1 down Calf Raise
2 x 8
J
Cable Knee Drive
2 x 8
K
9090 breathing
1 x 2:00
A
Ropeflow
B
Landmine Clean and Jerk
4 x 8
C1
Med Ball Slam
4 x 5
C2
skin the cat
4 x 3
C3
Rotational Med Ball Slam
4 x 5
C4
Half kneeling Landmine Press
4 x 8
C5
TRX Low Row
4 x 10
C6
SkiErg
4 x 0:45
D
9090 breathing
1 x 20
A
Ropeflow
1 x 5:00
B
tennis ball warm up
C1
SL RDL Row
2 x 8
C2
Banded Knee Drive
2 x 8
D
Leaps
1 x 20
E
yielding leaps
1 x 8
F
Split Pogos
1 x 5
G
yielding split leaps
1 x 5
H1
Ankle Attacks
2 x 20
H2
low knee bounds
2 x 10
I
Bounds
2 x 10
J
Hop + Bound
2 x 10
K
10m Acceleration
5 x 10
L
20m fly
5 x 20
M
CoD T - Drill
A1
3D Step Hops
3 x 20
A2
Garhammer Raise
3 x 5
B1
Hurdle Jump
4 x 5
B2
Side Plank bend with reach
4 x 5
C
Clean
4 x 1
D
Primary Squat
1 x 1
E
Primary Squat
2 x 3
F
Barbell Lateral Lunge
2 x 10
G
Dips
2 x 5
H
Chin-Up
2 x 5
I
Half kneeling Landmine Press
2 x 10
J
9090 breathing
1 x 20
A
Ropeflow
1 x 5:00
B
tennis ball warm up
C1
SL RDL Row
2 x 8
C2
Banded Knee Drive
2 x 8
D
Leaps
1 x 20
E
yielding leaps
1 x 8
F
Split Pogos
1 x 5
G
yielding split leaps
1 x 5
H1
Ankle Attacks
2 x 20
H2
low knee bounds
2 x 10
I
Bounds
2 x 10
J
Hop + Bound
2 x 10
K
10m Acceleration
5 x 10
L
20m fly
5 x 20
M
CoD T - Drill
