Warm Up
- Wall Slides mit Gummiband
- Band Pull-Aparts
- Shoulder Pass Throughs –> Freeletics-App
- Upper Cut
- Back Extensions –> Freeletics-App
- Cat-Cow –> Freeletics-App
- Scapula Push Up to Downward Dog
- Band External Rotation
- Dumbbell Shoulder Extensions (kein Video auf YouTube)
Kraft
- Barbell Bench Press
- Single Arm Dumbbell Row
- Standing Overhead Press
- Dumbbell Face Pulls
- Dip Push-Up (kein Video auf YouTube)
- Incline Dumbbell Curls
Cool Down
- Wall Slides backwards
- Ground Superman –> Freeletics-App
- Dead Hangs
- Child’s Pose –> Freeletics App
- Lat Roll
- Cow Face –> Freeletics App