Strength training usingMiniBands(MBs)

UpperBodyScapula flies

(MBaround Elbows – Armsstraight forward) Moveboth arms outward

UpperBodyHalfkneeling single armrow

(Kneeling onone Knee – Step inMBfrontfoot) Pullbackwith diagonalarm

UpperBodyPulldown

MBaround elbows in90* flexion - createtension both sides - hands pointing to sky)

Raise arms to full extension of theelbow and repeat

UpperBodyBiceps curl

Step inMB Halfkneeling or Squat position

UpperBodyTriceps overhead extension

UpperBodyLateralpushup walks

UpperBodyCrosschest triceps pushdowns

UpperBodyOne armed outward rotation

Keepelbow (active hand)ontrunk

UpperBodyOpen&close above head

MBaround wrists - arms almostfully extended over the head

Moveboth arms laterally and return tostart position

UpperBodyDoublearmrow

MBunder elbows - tension -bent forward

Bringelbows to sky

LowerBodyClams

Layon1side - hips flexed -MBaround knees

Open&close -feet stay together

LowerBodyStandingabduction

MBaround ankles Movefoot sideways and upward

LowerBodyStandingkickback

MBaround anklesMovefoot backward

and forward

LowerBodySquats

MBjustunder kneesor onquads

Bend the knees tpproduce tension

LowerBodyGlute bridge

MBjustunder the knees Extend the hips to produce tension

LowerBodyLateralMBwalk

Posture!Chest out,knees flexed,butlikea„duck“

Move1legsidewaysand bringthe other

legto it

LowerBodyPosture!Chest out,knees flexed,

butlikea„duck“Move1legforward and bringthe other

legto it

LowerBodyLunges to side

Posture!Chest out,knees flexed,butlikea„duck“

Move1legsideways andbackto start position

LowerBodyone legged taps

Posture!Chest out,knees flexed,butlikea„duck“

Moveboth legs outward andbackto start position

CoreMountainclimbers

Standonboth feet and hands Bringone legto the diagonalelbow and back

CoreBicycles with rotation

Bringone legto the diagonalelbow and backLayonthe back

CorePlankwith paps

Move1hand slightlyInalldirections and back

Standonboth feet and hands

Colour legend

•Brand:Starwoodsports•Blue: light•Green:medium•Red:strong•Black:Rambo-Style

Strength TrainingUpperBody:

• 1:• Lateralpushup walks• Halfkneeling armrow• Open/Closeabove head• Biceps curl

• 2:• Pushups• Scapulafly• Crosschest tricep pushdown• Doublearmrow

• 3: „Posture programme“• Scapulafly• Halfkneeling armrow• One Armed outward rotationshoulder

Strength TrainingUpperBody:

Strength TrainingLowerBody:

• 1:• Squats• Lungeside• Singleleghipthruster• One legged taps

• 2:• Squats• MonsterWalk(Front/Back)• MonsterWalk(Sideto Side)• HipThruster (one legged)

• 3: „Glute Crusher“Program• Squats• Lying Abduction +externalRotation• Clams

Strength TrainingLowerBody: